Human Performance Outliers Podcast with Zach Bitter

A study on Low Carb Keto diets was recently published by Prins, Noakes, Koutnik, et al. that examined the role of stable blood sugar through very small carbohydrate intake as the main determiner of performance for endurance athletes, as well as some insights into low carbohydrate performance compared to high carbohydrate. I take a look, and share some thoughts. Study Brady's Substack Brady's IG: @brady.j.holmer & Brady's post on topic Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter  

James Pieratt, a lifestyle and fitness expert specializing in endurance training, joins to dive into the remarkable endurance of the Apache people. He discusses their innovative training techniques and historical significance in endurance running. The conversation touches on the 'Man versus Horse' race, contrasting Apache resilience with contemporary athletes. Pieratt shares insights on injury prevention, mental readiness for ultra-marathons, and the cultural importance of running, drawing intriguing parallels with other endurance tribes.

Dr. Samuel Spinelli is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist (CSCS). He is the cofounder of Rehab Explained and Citizen Athletics. He has helped many professional athletes rehab and prepare for peak performance. He joined the show to share his insights on hamstring performance and health. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter Sam: IG: @dr.samspinelli - X: @DrSamSpinelli

Davy Crockett is an ultramarathon runner, and hosts Ultrarunning History. His podcast and books dive deeper than any other ultramarathon history resource. Davy also is the director of the American Ultrarunning Hall of Fame. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter Davy: ultrarunninghistory.com - IG: instagram.com/ultracrockett X: @UltraRunningHis - facebook.com/groups/ultrarunninghistory -facebook.com/crockettdr 

J Scott Chapman is a certified ultrarunning coach who really enjoys big mountain races. Given that two of his core values are curiosity and exploration, he loves to read the latest studies, but he knows that ultras are not run in a lab. His coaching philosophy embraces the idea that while there are established training principles, no single approach fits everyone. He considers each individual's unique life circumstances to create the best plan, understanding the need for tradeoffs to ensure the training aligns with their lifestyle and goals. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER) Janji: janji.com code: Bitter10 LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter Scott: readyforultra.com/feed - extratomorrows.com - Coaching - @thescottsy 

Dr. Jess Tranchina is a PT, DPT, NASM-CPT, A.R.T Certified Provider, CKTP. She has been an athlete most of her life. Training and competing in runs from the 5K to 50ks, triathlons from the sprint distance to Ironman distance, strength competitions, and figure competitions has provided her with opportunities to train from the best, learn from the best, be treated by the best, and compete with the best.  Competing, racing, and trial and error have taught her the importance of proper conditioning, nutrition, hydration, prehab, pliability and recovery. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER) Janji: janji.com code: Bitter10 LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Jess: generatorathletelab.com - IG: @generatorathletelab Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter 

Brady Holmer, an endurance athlete and science writer with an MSc in Human Performance, recently achieved a marathon PR of 2:26:28. He shares innovative training strategies involving a low-mileage program and discusses the crucial timing of carbohydrate intake for optimal recovery. The conversation dives into the benefits of creatine for endurance athletes and its effects on performance. Brady also emphasizes the importance of personalized fueling strategies to manage energy and digestive comfort during training and races.

Dr. Courtney Conley, founder of Gait Happens, shares her insights on the critical role of foot strength and health in overall mobility. She discusses how modern footwear impacts foot ailments and emphasizes the importance of functional support. The big toe's biomechanical significance is explored, along with exercises like 'toe yoga' for enhancing foot function. Courtney advocates for gradual adaptation to minimalist shoes and critiques the trend of 'super shoes,' promoting a proactive approach to foot care in both adults and children.

Tara Dower recently broke the record for fastest traverse of the full Appalachian Trail (AT) outright. No man or women has covered the distance faster. The AT is 2,197.4 miles over unforgiving terrain. Tara covered it in 40 days 18 hours 05 minutes, which is the equivalent of approximately two marathons per day. Tara also holds the Women's supported FKT on the Colorado Trail (489 miles). Tara is also a highly competitive ultra runner with wins at Run Rabbit Run 100, Umstead 100, Hellbender 100 to name a few. Check out Tara’s social, website and YouTube channel below. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK LIMITED OFFER) Janji: janji.com code: Bitter10 LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter  Tara: tara-treks.com - IG: @tara.dower - Strava: Tara “candy Mama” Dower YouTube: youtube.com/c/TheDowerDuo  

This episode kicks off a series of episodes covering some of the most prolific ancient endurance groups and tribes the world has ever seen. Joining me as co-host for this series is James Pieratt. For more on James, check out episode 395 where we discuss his incredible lifestyle. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series SFuels: sfuelsgolonger.com code: BITTER5 & Zach40 (limited Black Friday 40% off) Janji: janji.com code: Bitter10 LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo  Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching: zachbitter.com/coaching Zach’s Newsletter: substack.com/@zachbitter Find Zach: zachbitter.com - IG: @zachbitter - X/Tw: @zbitter - FB: @zbitterendurance - Strava: Zach Bitter James: wildhuntconditioning.com - IG: @wildhuntconditioning