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PODCAST

Human Performance Outliers Podcast with Zach Bitter

Welcome to the Human Performance Outliers Podcast. Your host Zach Bitter, will take you through a series of interesting topics around health, fitness, endurance, running, hybrid athlete training, ultramarathon, and nutrition. Join in for interviews with folks exploring their outer limits and research in a wide variety of sports, fitness, and nutrition.

sports running

All Episodes

21:58

Episode 354: Seed Oils Though

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/16

Seed oils have gotten a lot of negative attention. Is the criticism warranted? This is an introduction episode for some future dives into the topic of seed oils and their role in the human diet. A Comprehension Rebuttal to Seed Oil Sophistry Debate: Seed Oils And Heart Disease With Tucker Goodrich and Matthew Nagra, ND Zach’s Coaching: zachbitter.com/coaching Support HPO: zachbitter.com/hpo Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance TikTok: @zachbitter Strava: Zach

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01:52:28

Episode 353: Andrew Koutnik, PhD - Low Carb Health &...

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/07

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

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29:14

Episode 352: Proper Aid Station Navigation

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/01

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

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01:14:18

Episode 351: Exogenous Ketones & Performance - Brian...

Human Performance Outliers Podcast with Zach Bitter ·

2023/05/23

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

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01:20:53

Episode 350: Historic Comeback At The Cocodona 250...

Human Performance Outliers Podcast with Zach Bitter ·

2023/05/18

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

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01:10:02

Episode 349: Keto Without The Crazy - Amy Berger

Human Performance Outliers Podcast with Zach Bitter ·

2023/05/05

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

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27:09

Episode 348: Long Intervals Simplified

Human Performance Outliers Podcast with Zach Bitter ·

2023/04/28

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:

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01:08:22

Episode 347: Low Carb Endurance - Dr. Dan Plews

Human Performance Outliers Podcast with Zach Bitter ·

2023/04/12

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:

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23:57

Episode 346: Short Intervals Simplified

Human Performance Outliers Podcast with Zach Bitter ·

2023/04/06

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:

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01:06:29

Episode 345: 2x Barkley Marathons Finisher - John Kelly

Human Performance Outliers Podcast with Zach Bitter ·

2023/03/28

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:

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52:29

Episode 344: Endurance Training Simplified

Human Performance Outliers Podcast with Zach Bitter ·

2023/03/24

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:

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01:08:14

Episode 343: How To Win The WSER 100 Mile - Pam Smith

Human Performance Outliers Podcast with Zach Bitter ·

2023/03/21

Pam Smith returns for part two to educate me and Nicole on how she went from finishing in the back of the field at the 2012 Western States Endurance Run to winning it in 2013. She also became one of very few women in history to finish in the top 10 overall at WSER. LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Talk To Zach: zachbitterconsultation.as.me/schedule.php Pam: IG: @rundoctor74 Nicole: IG: @nkbitter FB:

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01:13:40

Episode 342: Ultramarathon Legend - Pam Smith

Human Performance Outliers Podcast with Zach Bitter ·

2023/03/14

This is part one of two episodes with Pam Smith. Pam put together what many consider one of the best build ups and race execution at the 2013 Western States Endurance Run. Nicole and I will be interviewing her in part two, specifically on this topic. For this episode, I dive into all sorts of ultramarathon topics with Pam Smith, including: her massive range within the sport, her fueling strategy, stories of overcoming mental and physical hurdles, managing career and family while training and racing,

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40:18

Episode 341: New Study Questions Low Carbohydrate...

Human Performance Outliers Podcast with Zach Bitter ·

2023/03/08

A new study looks at how a low carbohydrate diet impacts higher intensity endurance training. Let's take a look! LMNT: drinkLMNT.com/HPO Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching Full Study: https://www.frontiersin.org/articles/10.3389/fnut.2023.1084021/full Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zbitterendurance Strava: Zach Bitter

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01:15:35

Episode 340: 6-Steps To Grow As A Runner - Duane...

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/28

Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host of the Healthy Runner podcast, and founder of Spark Healthy Runner and has been a leader in the rehab and running community for 20+ years. For this episode, we unpack his six steps to grow as a runner, which includes: mindset, strength training, run plan, nutrition, recovery, and race strategy. Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach’s Coaching: zachbitter.com/coaching LMNT:

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41:23

Episode 339: Time Restricted Eating & Performance

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/23

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

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01:15:38

Episode 338: Appalachian Trail Record Attempts -...

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/17

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

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32:27

Episode 337: The Long Run - Considering The Variables

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/15

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

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01:23:56

Episode 336: Steve Magness - Training Principles,...

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/10

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

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39:21

Episode 335: Training Progression & Rocky Raccoon 100...

Human Performance Outliers Podcast with Zach Bitter ·

2023/02/08

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

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