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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

28:01

Episode 434: Fit But Unhealthy?

Human Performance Outliers Podcast with Zach Bitter ·

2025/04/01

For this episode, I share some thoughts on the topic of "fit but unhealthy." Recently, pro triathlete Lionel Sanders shared some details about his health concerns. This came as a surprise to some as he is visually very healthy and performed at a very high level. Some have hypothesized it is due to his hyper carb fueling strategy. Others have suggested endurance training to the degree taken by professional athletes is unhealthy. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach

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01:35:37

Episode 433: Ultramarathon Record Keeping - Trishul...

Human Performance Outliers Podcast with Zach Bitter ·

2025/03/27

Trishul and Bob are the President and Record Keeper for the Global Organization of Multi-day Ultrarunners (GOMU). GOMU was established to supplement the existing government bodies that only recognize records of certain ultramarathon events. Both Trishul and Bob have rich histories in ultramarathon, with 100s of official events to their names. We dive into their experiences as well as the growing needs when it comes to rules and record keeping that are specific to the needs of ultrarunning. A few

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34:23

Episode 432: Hybrid Workouts & Hills - Training Recap

Human Performance Outliers Podcast with Zach Bitter ·

2025/03/21

For this training recap, I unpack a four week block of training where my main focus was a continuation of speed work development with a bit more variety of inputs this time around. Hybrid workouts, fast finishes, and hills all included. I highlight the thought process behind the programming, execution, and add some tips to consider in training as I build up for a 100 mile track ultra in June! Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free

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01:34:21

Episode 431: Ultra Run Across Texas with Matt Johnson

Human Performance Outliers Podcast with Zach Bitter ·

2025/03/07

Matt Johnson got into running in 2020 after discovering a love for the sport following a difficult youth, and a career in the National Guard. Since, he has built a successful Instagram channel that blends competitiveness and humor. He took his love of running across the State of Texas, an 841 mile journey in 17 days, raising awareness for ValorFit. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG:

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01:37:44

Episode 430: Running Shoes with Brady Holmer

Human Performance Outliers Podcast with Zach Bitter ·

2025/03/04

For this episode, Brady and I dive into a group of running shoes that we have been putting through the paces the last couple of months, as well as touched on some models that we have worn historically. We also share some thoughts around running shoe considerations in general. Shoes covered include: Mizuno Neo Zen and Wave Rebellion Pro 3, Puma Deviate Nitro Elite 3, Mount to Coast R1 S1 and P1, Xero HFS II, Nike Zoom Fly 6, and Altra Vanish Carbon II. Endurance Training Simplified Series Zach’s Low

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32:43

Episode 429: Blisters & Your Best Workout - Listener Q&A

Human Performance Outliers Podcast with Zach Bitter ·

2025/02/28

How should you go about managing and preventing blisters, and what workout is going to be best for you. This listener Q&A dives into these two topics. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG: deltagketones.com Code: BITTER20 Maui Nui Venison: mauinuivenison.com Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo Amazon Store: amazon.com/shop/zachbitter Zach’s Coaching:

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25:49

Episode 428: Intervals & Long Runs - Training Recap

Human Performance Outliers Podcast with Zach Bitter ·

2025/02/21

For this training recap, I unpack a four week block of training where my main focus was short intervals and long runs. I highlight the thought process behind the programming, execution, and add some tips to consider in training. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG: deltagketones.com Code: BITTER20 Maui Nui Venison: mauinuivenison.com Support HPO: zachbitter.com/hposponsors HPO Website:

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01:13:33

Episode 427: Ryan Dreyer - Community Based Training

Human Performance Outliers Podcast with Zach Bitter ·

2025/02/19

Ryan Dreyer founded Tribal Training, a group based endurance training coaching service where members leverage a community approach to reach their goals. Ryan has completed both Ironman and ultramarathon distance events and coached many others reach their goals. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG: deltagketones.com Code: BITTER20 Maui Nui Venison: mauinuivenison.com Support HPO:

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01:06:40

Episode 426: Steve Magness - Win the Inside Game

Human Performance Outliers Podcast with Zach Bitter ·

2025/02/12

Steve Magness is a world-renowned expert on performance. He is the author of the new book, Win the Inside Game, and has also authored, 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. For this episode we dive into the topics covered in his latest book. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO

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01:42:21

Episode 425: The Hunt for the Best Super Shoe with...

Human Performance Outliers Podcast with Zach Bitter ·

2025/02/07

Dustin Joubert is a running researcher, PhD in Exercise Physiology and professor at St. Edwards University. He has a popular IG and website that deep dives into super shoe technology. He also runs a lab in Austin, Texas where he tests both running and shoe efficiency. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG: deltagketones.com Code: BITTER20 Maui Nui Venison: mauinuivenison.com Support HPO:

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15:33

Episode 424: Training Recap - Early 2025

Human Performance Outliers Podcast with Zach Bitter ·

2025/01/28

This is part one of a series this year where I reflect on my training blocks for 2025. This episode covers the first three weeks after switching from an offseason/strength focus towards running taking the primary position. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO (free sample pack with purchase) deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website:

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29:47

Episode 423: Is Low Carb Back? New Study Sheds Light

Human Performance Outliers Podcast with Zach Bitter ·

2025/01/24

A study on Low Carb Keto diets was recently published by Prins, Noakes, Koutnik, et al. that examined the role of stable blood sugar through very small carbohydrate intake as the main determiner of performance for endurance athletes, as well as some insights into low carbohydrate performance compared to high carbohydrate. I take a look, and share some thoughts. Study Brady's Substack Brady's IG: @brady.j.holmer & Brady's post on topic Endurance Training Simplified Series Zach’s Low Carb Endurance

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01:17:55

Episode 422: Apache Endurance with James Pieratt

Human Performance Outliers Podcast with Zach Bitter ·

2025/01/21

This episode continues a series covering some of the most prolific ancient endurance groups and tribes the world has ever seen. Joining me as co-host for this series is James Pieratt. We unpack what made the Apache some of the most impressive endurance athletes of all time. For more on James, check out episode 395 where we discuss his lifestyle. James: wildhuntconditioning.com - IG: @wildhuntconditioning Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT:

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57:55

Episode 421: Dr. Samuel Spinelli - Hamstring Health &...

Human Performance Outliers Podcast with Zach Bitter ·

2025/01/13

Dr. Samuel Spinelli is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist (CSCS). He is the cofounder of Rehab Explained and Citizen Athletics. He has helped many professional athletes rehab and prepare for peak performance. He joined the show to share his insights on hamstring performance and health. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20

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01:35:45

Episode 420: Davy Crockett - Ultramarathon History

Human Performance Outliers Podcast with Zach Bitter ·

2025/01/09

Davy Crockett is an ultramarathon runner, and hosts Ultrarunning History. His podcast and books dive deeper than any other ultramarathon history resource. Davy also is the director of the American Ultrarunning Hall of Fame. Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series LMNT: drinkLMNT.com/HPO deltaG: deltagketones.com - IG: @deltag.ketones Code: BITTER20 Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo Amazon Store: amazon.com/shop/zachbitter

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01:32:51

Episode 419: Ultramarathon Coaching - J Scott Chapman

Human Performance Outliers Podcast with Zach Bitter ·

2024/12/19

J Scott Chapman is a certified ultrarunning coach who really enjoys big mountain races. Given that two of his core values are curiosity and exploration, he loves to read the latest studies, but he knows that ultras are not run in a lab. His coaching philosophy embraces the idea that while there are established training principles, no single approach fits everyone. He considers each individual's unique life circumstances to create the best plan, understanding the need for tradeoffs to ensure the

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01:33:03

Episode 418: Hot Cold Contrast - Dr. Jess Tranchina

Human Performance Outliers Podcast with Zach Bitter ·

2024/12/12

Dr. Jess Tranchina is a PT, DPT, NASM-CPT, A.R.T Certified Provider, CKTP. She has been an athlete most of her life. Training and competing in runs from the 5K to 50ks, triathlons from the sprint distance to Ironman distance, strength competitions, and figure competitions has provided her with opportunities to train from the best, learn from the best, be treated by the best, and compete with the best. Competing, racing, and trial and error have taught her the importance of proper

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01:34:31

Episode 417: Brady Holmer - Low Mileage Marathon PR,...

Human Performance Outliers Podcast with Zach Bitter ·

2024/12/04

Brady Holmer is a MSc in Human Performance, endurance athlete, and science writer. He hosts Physiologically Speaking, a great resources for both health and endurance performance. Brady recently dropped 10 minutes off his marathon PR on a four day per week running program, clocking a speedy time of 2:26:28. We unpack how he structured his training and nutrition. We also touch on some new research around carb timing, and some considerations for creatine usage for performance and sleep related fatigue

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01:24:08

Episode 416: Dr. Courtney Conley - Foot Strength &...

Human Performance Outliers Podcast with Zach Bitter ·

2024/11/20

Dr. Courtney Conley is the creator of Gait Happens, an online education company helping people from around the globe improve their foot function. She has taken the past several years to develop online courses to educate clinicians on foot anatomy, the importance of foot health and the truths behind modern footwear. Courtney: gaithappens.com - IG: @gaithappens Endurance Training Simplified Series Zach’s Low Carb Endurance Approach Series SFuels: sfuelsgolonger.com code: BITTER5 (FREE SAMPLE PACK

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01:23:07

Episode 415: Tara Dower - Outright Appalachian Trail...

Human Performance Outliers Podcast with Zach Bitter ·

2024/11/16

Tara Dower recently broke the record for fastest traverse of the full Appalachian Trail (AT) outright. No man or women has covered the distance faster. The AT is 2,197.4 miles over unforgiving terrain. Tara covered it in 40 days 18 hours 05 minutes, which is the equivalent of approximately two marathons per day. Tara also holds the Women's supported FKT on the Colorado Trail (489 miles). Tara is also a highly competitive ultra runner with wins at Run Rabbit Run 100, Umstead 100, Hellbender 100 to

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