For this topic based episode, I look into time restricted eating and how it relates to performance, mainly in relation to endurance, and weight management.  Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Effects of fasted vs fed-state exercise on performance and post-exercise metabolism: A systematic review and meta-analysis Effects of 8 wk of 16:8 Time-restricted Eating in Male Middle- and Long-Distance Runners

Kristian Morgan is an ultramarathon athlete who focuses on long trail projects. He currently holds the second fastest completion of the Appalachian Trail, which he completed in 44 days 4 hours 54 minutes. Kristian is currently gearing up for another attempt. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Kristian: kristianultra.com IG: @ultrarunningcoach Tw: @KristianUltra FB: kristianultrarunning GoFundMe Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this topic based episode, I dive into what to consider when building out a long run. Points discussed: physiological benefits, endurance and stamina development, fueling and hydration practice, highs and lows during long sessions, race day pace development. Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Steve Magness is a world-renowned expert on performance. He is the author of the new book Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He is the coauthor of Peak Performance. The Passion Paradox, and the author of The Science of Running. Collectively his books have sold more than half a million copies in print, ebook, and audio formats. For this episode, we dive into the both the application of training principles as well as the balance of "mental toughness" and measurable metrics. We also discuss Steve's article in the Atlantic, where he discussed sex categorization in sports. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Atlantic Article: There’s Good Reason for Sports to Be Separated by Sex  Steve: stevemagness.com IG: @stevemagness Tw: @stevemagness FB: facebook.com/stephenmagness  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode I outline my training progression since recovering from the Brazos 100 Mile, and why I jumped into the Rocky Raccoon 100 Mile after a big training block. I also cover some application of short intervals targeting velocity at VO2max. LMNT: drinkLMNT.com/HPO Zach’s Coaching: zachbitter.com/coaching Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter   

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track&field high jumper in 2020, and former national champion and #3 world-ranked professional triathlete. LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Brad: bradkearns.com IG: @bradkearns1 Tw: @bradleykearns FB: facebook.com/bradkearnsjumphigh/friends    Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

This is a listener inspired topic episode. The topics discussed include, is it better to run once per day or twice, assuming volume and intensity equates. I opened this topic up a bit to discuss some other variables to consider when spacing workouts and intensities. Also, my take on ties in major races.  LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Leighton Phillips has trained and raced endurance events from a young age. This included swimming, triathlon, and ultramarathon. After years of endurance experience, Leighton wanted to explore the world of low carbohydrate nutrition and performance. Along the way, he developed a product line SFuels, which he worked closely with Dan Plews, PhD to develop and finetune.  LMNT: drinkLMNT.com/HPO HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Leighton Phillips: sfuelsgolonger.com IG: @sfuels.sf FB: facebook.com/GoSFuels Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter  

This topic episode dives into working out when sick and when it is okay to resume training, and the reason and application of cool downs, with a final consideration about long cool downs. Thanks to  Hans Weber & Jonas Narkeliūnas for submitting these topics.  LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Cool down research

Paul Laursen is an author, endurance coach, high-performance consultant and entrepreneur. He has used and coached athletes on low carbohydrate nutrition. He was formerly employed as the Physiology Manager for High Performance Sport New Zealand, and has retained his former joint role as Adjunct Professor of Exercise Physiology at Auckland University of Technology. He is also the co-founder and CEO of HIIT Science and Athletica. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Paul: paullaursen.com - hiitscience.com - athletica.ai Tw: @pualblaursen  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter