Human Performance Outliers Podcast with Zach Bitter

Latest Episodes:

Episode 333: Training Once vs Twice Per Day Jan 31, 2023

Show notes

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.

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Episode 332: Low Carbohydrate Endurance With Leighton Phillips Jan 26, 2023

Show notes

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.

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Leighton Phillips: sfuelsgolonger.com IG: @sfuels.sf FB: facebook.com/GoSFuels

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Episode 331: Working Out While Sick & Cool Downs Jan 24, 2023

Show notes

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.

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Cool down research

Episode 330: Paul Laursen, PhD - HIIT Science & Low Carb Endurance Jan 20, 2023

Show notes

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.

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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

Episode 329: Optimal Training Duration & Recovery Jan 12, 2023

Show notes

For this episodes, I dig into a couple of listener suggested topics.

1) Optimal training time and structuring volume and frequency

2) Timeline to recover from a race

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Episode 328: Nicole Bitter - Bandera 100km - The Mental Side Of Ultra Jan 08, 2023

Show notes

Nicole Bitter returns after her second place finish to Courtney Dauwalter at the Bandera 100 Kilometer. The Bandera 100 Kilometer hosts one of the Golden Ticket races, where the top two men and women received invites into the highly competitive Western States Endurance Run 100 Mile (WSER). Nicole reflects on what it took to move up the field over the day, and punch her ticket to WSER. Some focus includes: the mental side of preparing for these long ultra endurance events, how lifestyle impacts race performance, implementing alternative training options, and how a sprained ankle midway between Javelina 100 Mile and Bandera 100 Kilometer impacted her preparation.

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Nicole: IG: @nkbitter FB: facebook.com/nicole.kalogeropoulos

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter Tiktok: @zachbitter

Episode 327: Training In Cold Weather & My Coldest Sessions Dec 30, 2022

Show notes

I recently came back from a trip to the Midwest where I grew up. During this trip the temps dipped to -47F wind chill on one of the mornings. This inspired me to record an episode with some tips for running in cold weather, things to consider, and some stories of very cold training sessions.

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Episode 326: Exogenous Ketone Research Dec 16, 2022

Show notes

For this episode, I look at some interesting research on exogenous ketones. Topics included: satiety, body composition, blood sugar impact, performance, and dependency.

HPO Sponsors: zachbitter.com/hposponsors

Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10

BON CHARGE: boncharge.com/HPO promo code: HPO (20% off)

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Research Links: https://examine.com/other/exogenous-ketones/#research-feed & https://pubmed.ncbi.nlm.nih.gov/35614576/

Episode 325: Doctors Karl & Spencer Nadolsky Dec 09, 2022

Show notes

Dr. Spencer Nadolsky is an Obesity and Lipid Specialist Physician, Medical Director of @joinsequence. Dr. Karl Nadolsky is an Endocrinologist, and diplomate of the American Board of Obesity Medicine. They are both former D1 wrestlers, co-hosts of the Docs Who Lift Podcast. Both use a low carbohydrate diet, at times, with their patients, but willingly push back when they believe advocates go beyond its value. We discuss this, as well as things to be mindful of when using continuous glucose monitors.

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Athletic Greens: athleticgreens.com/HPO

Support HPO: zachbitter.com/hpo

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Zach's Coaching: zachbitter.com/coaching

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

Karl: docswholift.com IG @drkarlnadolsky Tw: @DrKarlNadolsky

Spencer: bigrocksnutrition.com IG: @drnadolsky Tw: @DrNadolsky

Docs Who Lift Podcast: anchor.fm/docswholift

Episode 324: 100 Mile Recovery & Brazos 100 Recap Dec 06, 2022

Show notes

For this episode I break down how things went at the Brazos Bend 100 mile. I highlight the biggest hurdle of the day and how it impacted my race. I also go over my post race recovery process and what to consider before getting back into training.

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LMNT: drinkLMNT.com/HPO

Magnesium Breakthrough: magbreakthrough.com/human promo code: HUMAN10

Support HPO: zachbitter.com/hpo

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Zach's Training Plans: zachbitter.com/training-plans

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter