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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

30:33

Episode 363: Mental Training For Endurance

Human Performance Outliers Podcast with Zach Bitter ·

2023/08/14

For this episode, I examine ways you can practice the mental side of racing in your training and daily life. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo Zach’s Coaching: https://zachbitter.com/coaching Podcast Episodes Mentioned: Episode 337: The Long Run Considering the Variables Episode 344: Endurance Training Simplified - Episode 346: Short Intervals Simplified Episode 348: Long

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01:16:21

Episode 362: Low Carb Endurance - Debbie Potts

Human Performance Outliers Podcast with Zach Bitter ·

2023/08/09

Debbie Potts joined the show to discuss some topics around low carbohydrate endurance training and fueling. Debbie Potts has been a podcast host for over ten years and currently is the host of ‘The Low Carb Athlete Podcast’ show and YouTube channel where she interviews experts and shares her experiments. She has been a top age group triathlete and runner as well as a 15 Ironman finisher, 5 times Ironman Hawaii World Championship qualifier and multiple Boston Marathon qualifier. Topics Discussed:

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37:43

Episode 361: Race Intensity Simplified

Human Performance Outliers Podcast with Zach Bitter ·

2023/08/03

For this episode, I describe how to go about approaching race intensity when setting up your running program. This may help better understand perceived effort, and create an understanding that will allow for building in more variables to future training sessions. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo Zach’s Coaching: https://zachbitter.com/coaching Zach: zachbitter.com IG: @zachbitter

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01:11:25

Episode 360: Arlen Glick - Ultramarathon Runner

Human Performance Outliers Podcast with Zach Bitter ·

2023/07/28

Arlen Glick is an ultramarathon runner who specializes in the 100 mile distance. He popped onto the scene when he went on a streak of frequent racing and podium finishes near his home in Ohio. He then headed West and performed well on some big stages, including the Javelina 100 and WSER 100. Arlen is one of nine siblings, doesn't believe in social media, and has a unique approach to ultramarathon. Topics included: Arlen's start to running and ultramarathon Arlen's approach to racing, and

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36:53

Episode 359: Recovering From Sacral Stress Fracture

Human Performance Outliers Podcast with Zach Bitter ·

2023/07/19

For this episode, I outline how I found myself in a situation where I had to take some time off from running in order to allow a right sacral stress fracture heal. I outline how I discovered it, what I did to heal it, and what I aim to do differently in order to avoid future issues. LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones HPO Sponsors: https://zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo Zach’s Coaching: https://zachbitter.com/coaching Study

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01:22:16

Episode 358: Andy Blow - All Things Hydration

Human Performance Outliers Podcast with Zach Bitter ·

2023/07/07

Andy Blow is a Sports Scientist with a degree in Sports and Exercise Science from the University of Bath. An expert in sweat, dehydration and cramping, Andy previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Centre. An elite level triathlete in his younger days, Andy has finished in the top-10 of Ironman and IM 70.3 races, as well as winning an Xterra World title. HPO Sponsors:

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27:23

Episode 357: My Nutrition Approach

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/30

This episode is an overview of how I structured my nutrition during the different phases of training. Included is how I structure things to accommodate varying energy outputs, micronutrient needs, and deciding what inputs make them up. deltaG: deltagketones.com IG: @deltag.ketones LMNT: drinkLMNT.com/HPO HPO Sponsors: zachbitter.com/hposponsors Support HPO: zachbitter.com/hpo HPO Patreon: patreon.com/HPOpodcast Zach’s Training Plans: zachbitter.com/training-plans Zach: zachbitter.com

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30:39

Episode 356: Easy Run Simplified

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/22

For this episode, I describe a simple way to implement easy runs 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 training sessions. deltaG: deltagketones.com 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:

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01:08:05

Episode 355: Paths To Western States 100

Human Performance Outliers Podcast with Zach Bitter ·

2023/06/20

Callie Vinsonn, Scott Traer, and Nicole Bitter joined the show to share their experience getting into WSER, preparing, strategies and expectations for themselves and each other. deltaG: deltagketones.com 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 Callie: IG: @callievinsonn Scott: runfastah.com IG: @runfastah Nicole: IG: @nkbitter Zach: zachbitter.com IG: @zachbitter

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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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