Human Performance Outliers Podcast with Zach Bitter

Andrew Koutnik, PhD joins the show to discuss two topics in detail. The emerging evidence around and against low carbohydrate approaches for exercise performance, most specifically endurance exercise, and weighing the health implications of both high and low carbohydrate diets in the context of exercise, most specifically around glucose and lipid control.  LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com IG: @deltag.ketones Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Andrew: andrewkoutnik.com IG: @andrewkoutnikphd Tw: @AKoutnik YouTube: @andrewkoutnikphd  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

This episode dives into endurance event aid stations. It looks at the planning process, and actual execution of properly using and efficiently moving through aid stations.  Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com  IG: @deltag.ketones Zach’s Coaching: zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Brian McMahon works alongside Professor Kieran Clarke, who has been a critical part of exogenous ketone research and formulation. Together with their team at deltaG they have produced 50+ published studies and are part of 20+ ongoing studies. This includes two very recent studies that explored exogenous ketone relationship with increasing natural levels of EPO, as well as increasing circulating dopamine concentration, improving mental alertness, and improving post exercise inflammation in endurance athletes.  LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com | IG: @deltag.ketones 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 TikTok: @zachbitter Strava: Zach Bitter Brian: deltagketones.com IG: @deltag.ketones 

Mike McKnight is an ultramarathon athlete and coach. He returns for the fourth time to discuss his historic win at the Cocodona 250 Mile. After finding himself in 73rd place, Mike rallied through the field to take the win, fueling mostly on raw milk.   LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Exogenous ketosis increases circulating dopamine concentration and maintains mental alertness in ultra-endurance exercise Mike: lowcarb-runner.com IG: @thelowcarbrunner FB: Michael John McKnight Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

Amy Berger returns to share her approach to helping people manage keto and low carbohydrate diets. Amy has a Master's Degree in Human Nutrition from the University of Bridgeport, a Certified Nutrition Specialist (CNS), and certified Nutritional Therapy Practitioner. Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast LMNT: drinkLMNT.com/HPO Zach’s Coaching: zachbitter.com/coaching Amy: stallslayer.com IG: @tuitnutrition Tw: @TuitNutrition YouTube: @amyberger-ketowithoutthecrazy  Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach Bitter

For this episode, I describe a simple way to implement long intervals into your training without overcomplicating things. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future long interval sessions. 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 TikTok: @zachbitter Strava: Zach Bitter

Dr. Dan Plews is an Applied Sports Scientist (PhD Exercise Physiology), researcher, and endurance coach. He has competed at a high level in triathlon, including an age group record at Kona. He has worked with numerous world and Olympic class athletes in the sports of rowing, kayak, and triathlon. He employs a low carbohydrate approach to his own training and racing, and with some of his coaching clients. Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Dan: endureiq.com IG: @theplews Tw: @theplews1 Zach’s Coaching: zachbitter.com/coaching LMNT: drinkLMNT.com/HPO Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

For this episode, I describe a simple way to implement short intervals into your training without overcomplicating things. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future short interval sessions. 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 TikTok: @zachbitter Strava: Zach Bitter   

John Kelly is an ultramarathon athlete, Chief Technology Officer of Envelop Risk, holds a PhD in electrical engineering and machine learning from Carnegie Mellon, and is a father of four. Barkley Marathons is considered by many one of the hardest endurance events to complete, with only 17 total finishers and 21 total finishes in it's history.  LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: https://zachbitter.com/coaching John: randomforestrunner.com IG: @randomforestrunner Tw: @RndmForestRunnr FB: @RandomForestRunner Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

There are a lot of ways to prepare for endurance events, and countless ways to structure workouts. For this episode, I scaled it all way down to five core intensities to work on to prepare for your next event if you are looking to get back to the basics and simplify your training, and better understand targeting different intensities in training. From here, you can add as you see fit! LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo  HPO Patreon: patreon.com/HPOpodcast Zach’s Training Plans: zachbitter.com/training-plans Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter