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.

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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. 

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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!

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

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, and how she manages heat. 

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Pam: IG: @rundoctor74 

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

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.

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Duane: sparkhealthyrunner.com IG: @sparkhealthyrunner FB: HealthyRunnerGroup YouTube: youtube.com/c/sparkhealthyrunner 

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

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.

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Kristian: kristianultra.com IG: @ultrarunningcoach Tw: @KristianUltra FB: kristianultrarunning GoFundMe

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

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.

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

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 toughness" and measurable metrics. We also discuss Steve's article in the Atlantic, where he discussed sex categorization in sports.

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Atlantic Article: There’s Good Reason for Sports to Be Separated by Sex 

Steve: stevemagness.com IG: @stevemagness Tw: @stevemagness FB: facebook.com/stephenmagness 

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

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.

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

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track&field high jumper in 2020, and former national champion and host.com/2015/07/17/triathlon-results/">#3 world-ranked professional triathlete.

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Brad: bradkearns.com IG: @bradkearns1 Tw: @bradleykearns FB: facebook.com/bradkearnsjumphigh/friends   

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

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

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

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

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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Paul: paullaursen.com - hiitscience.com - athletica.ai Tw: @pualblaursen 

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

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

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

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

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

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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/

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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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

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

For this episode, I break down my full training block after rehabbing my right ankle, and how I arrived at deciding to do the Brazos Bend 100 Mile.

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Zach's foot & ankle routine: https://www.youtube.com/watch?v=_RJ6ftMBB4A&t=8s 

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

Nicole Bitter is an ultramarathon athlete with a long resume that includes three top 10 finishes at the Western States 100, wins at the Black Canyon 100km, Javelina 100, and multiple podium finishes at competitive events from 50km through 100 miles. This year, she finished third in what was the most competitive Javelina 100 field to date, and likely the second most competitive100 mile in the United States this year. The level of competition and the addition of a third category (non-binary) where both new elements to this years race, which added to the complexity of how things played out in the results and reporting during the race. 

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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

This is a listener generated question and topic episode! The four questions/topics are below:

1) Training for courses with climbing and descending, both with and without access to course specific terrain.

2) Testing your fitness throughout a training plan.

3) How to fuel for high mileage training to avoid gastrointestinal issues, especially if feeling hungry and bloated. 

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If you would like to contact the show, please send your emails to hpopodcast@gmail.com

This is a listener generated question and topic episode! The four questions/topics are below:

1) How important is tapering for a 100km and what does it look like?

2) Increasing speedwork with long distance running.

3) Losing weight while training for an event. Is Keto optimal?

4) Is training with less water for an ultramarathon worth it or no real benefit?

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Outliers ATX Group Run: Sunday's at 8am & 9am at Metz Park Austin, TX. Details: @outliersatx on instagram

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

Nick Bare is an American YouTuber, Author, Veteran, and entrepreneur. He is the CEO of Bare Performance Nutrition, and host of The Bare Performance podcast. He has amassed tons of personal best performance in a wide range of activities that include both strength and endurance. Not only is his fitness range massive, his range and experience within each discipline is also wide. 

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Nick: nickbare.com IG: @nickbarefitness FB: @nickbarefitness YouTube: youtube.com/barelifenutrition 

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

This is a listener generated question and topic episode! The four questions/topics are below:

1) Advice on running a flat ultra

2) Advice on running first 50km

3) How to get into ultramarathons

4) Beginner running 50km and 50 mile 8-weeks later

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

Boyd Myers is an Air Force Veteran, former bodybuilder with a 700+ pound deadlift, and current endurance enthusiast. He signed up for a full Ironman on a whim when he lost control of his health and gained 75lbs. Now, he is taking on big endurance challenges, including: doing a full Ironman followed by a half Ironman the following day to support the Gold Star Initiative. 

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Boyd: boydmyers.com Tw: @boydmyers IG: @boydmyers 

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

For this episode, Zach dives into the training that lead to Aleksandr Sorokin's 8 World Records; 6 Hour, 100km, 100 Mile (2x), 12 Hour (2x), 24 Hour (2x). For additional details, check out episode 313 for Zach's discussion with Aleksandr Sorokin. 

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

Stuart Chutter is a Canadian Farmer, who entered farming through a regenerative path. He also participates in endurance events, including ultramarathons, marathons, and obstacle race events. Stuart once trained and raced a marathon eating only food grown on his farm. 

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Stuart: IG: @stuartchutter 

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

Vinny Crispino founded Pain Academy after breaking his back while surfing. As a former D1 Swimmer, he didn't want to accept defeat and began a journey to fix his issues. Vinny shares his journey and how he has helped people who don't move like they used to and struggle with chronic pain, nagging injuries, or other movement issues. We also dive into the mental aspect of running an ultramarathon.

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Vinny Crispino: painacademy.net IG: @painacademy 

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

Dr. Taylor Sittler is the Head of Research at Levels, a Continuous Glucose Monitoring company, a physician and entrepreneur. His career has focused on personalizing medicine, starting companies in genetics and women’s health, including co-founding Color Health, where he was the chief science officer.

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Dr. Sittler: levelshealth.com IG: @levels 

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

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. His notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines as well as the peer-reviewed scientific literature.

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Alan: alanaragon.com IG: @thealanaragon Tw: @TheAlanAragon Book: alanaragon.com/flexibledietingbook

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

Matt Kerr recently won the men's 30-34 age group category at the Ironman World Championships in St. George Utah after being in the sport for just four years. Matt follows a low carbohydrate approach, with guidance from his coach Grant Schofield.

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Matt: mattkerrtriathlete.com IG: @nz_matt_kerr 

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

This episode is a grouping of listener inspired questions and topics. 

1) How to pace for a marathon

2) How to pace for a 100 miler

3) How to properly taper

4) What workouts matter the most for a 100 miler

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

This episode is a grouping of listener inspired questions and topics. 

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1) Considerations when using custom orthotics or insoles

2) When and how to train for vertical gain/loss

3) Taking a week off from training due to vacation or other life obligations

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

Tara joined me for a live podcast recording at KetoCon. She has a broad range of fitness accomplishments, from running the Boston Marathon to training for bodybuilding competitions. She has explored both keto and low carbohydrate diets and shares where she lands on this topic. Tara's education includes; NASM, ICANS, CFSC and more.

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Tara: taragarrison.com IG: @coachtaragarrison Tiktok: @coachtaragarrison FB: @taragarrison Podcast: Inside Out Health 

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

This episode highlights how to personalize your hydration strategy when working out. It also looks into how to properly use treadmills in your training. 

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Zach reflects on his ankle injury that occurred during his 24-hour attempt at Six Days In The Dome. He highlights how things went in his build up, offseason, and recognizing signs to take a step back. 

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

Graham has set out to help people fix their body, so activities like running, come more natural and fluid. He has shared lots of great advice on his Instagram page, @thebarefootsprinter We sat down and discussed his approach as well as some of the exercises we worked through before recording. 

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

Graham: grahamtuttle.com IG: @thebarefootsprinter Tiktok: @thebarefootsprinter Podcast: grahamtuttle.com/podcast YouTube: youtube.com/channel/UCnBZ3gJVRPCP_cUI53zvBtQ 

This episode of listener inspired questions/topics includes:

1) I live in Mesa, AZ can I over train in the heat with negative impacts?

2) Best workout to test race pace strategy for 50km - 100km

3) Best way to get into a low carb diet, while early in training for an ultra? Ease into it or jump in?

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

Nick is an ultramarathon athlete who went on a tear last year, culminating in an American Record for distance run in 24-hours. Nick has identified a thought provoking and affective pacing strategy for ultramarathons, and has a wide range of perspectives on how to nutritionally prepare for ultramarathon events. 

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Nick: nickcouryruns.com IG: @nickcouryruns 

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

Nick's negative split blog post: splitting-ultras.html">https://www.nickcouryruns.com/2021/09/negative-splitting-ultras.html 

This episode of listener inspired questions/topics includes:

1) How to train for a marathon and triathlon simultaneously. 

2) What supplements does Zach take, and does creatine help endurance?

3) Supplementing with essential amino acids.

4) What are the possible benefits of wearing a continuous glucose monitor?

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

Aaron is an alignment and movement coach. He has worked with top level athletes and celebrities, including Toby Maguire and Gerard Butler. He hosts the top ranked podcast, Align Podcast. He has authored the book, The Align Method. 

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

Aaron: alignpodcast.com IG: @alignpodcast FB: Aaron Alexander YouTube: youtube.com/alignpodcast

This episode of listener inspired questions/topics includes:

1) Programming Speedwork and Peak Training Week

2) Paleo vs Keto Diet & Carbohydrate Timing

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

Dr. Emily Splichal is a functional podiatrist and human movement specialist. She is the CEO of Naboso Technology. For this episode, we dive into foot and lower leg health and strength, how it connects to the rest of the body, proprioception of the foot, and much more. 

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

Dr. Splichal: dremilysplichal.com & naboso.com IG: @dremilydpm FB: @dremilysplichaldpm 

This episode of listener inspired questions/topics includes:

1) Is it better to do fewer runs of longer distance, or more frequent runs of shorter distance?

2) How do you prepare for a steep technical course while living in the flatlands?

3) How to deal with shin splints? 

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

Jacky is one of the most accomplished amputee ultramarathoners around,  endurance coach, mom and cancer survivor.  WRAL Athlete of the year and Strong Fitness Magazine Women to Watch in 2021. She is about to complete a massive project that began months ago. Jacky is running 100 marathons in 100 days.

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Jacky: ncrunnerjacky.com IG: @ncrunnerjacky Tw: @NCrunnerjacky FB: @ncrunnerjacky YouTube: youtube.com/channel/UC5fMYlL6EFJm7mfglHf6HmQ 

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

Dr. Nick Greiner runs Greiner Health Solutions and focuses on a wide range of protocols to help both athletes and everyday people find solutions. He focuses heavily on lifestyle medicine through exercise, nutrition, and working with people at an individual level. 

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

Dr. Greiner: greinerhealthsolutions.com Tw: @drnickgreiner 

Dr. Robert Kiltz is the Founder and Director of CNY Fertility. He is passionate about sharing his success with the ketogenic diet and lifestyle approach to health and wellbeing. 

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

Dr. Kiltz: doctorkiltz.com IG: @doctorkiltz FB: @DrRobKiltz 

Akshay Nanavati is a United States Marine veteran, speaker, entrepreneur, ultra runner and author. He served in Iraq during Operation Iraqi Freedom and was later diagnosed with post traumatic stress disorder. He is currently training for a never before accomplished, solo, 2700km, 105 day expedition in Antarctica. He plans to use a ketogenic diet for this self supported effort, so Dr. Mike Nelson came back to help us dissect his approach. 

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

Akshay: fearvana.com IG: @fearvana Tw: @fearvanalife FB: @AkshayNanavatiFan YouTube: youtube.com/c/fearvana 

Dr. Mike Nelson: miketnelson.com & flexdiet.com  IG: @drmiketnelson  Tw: @MikeTNelson  FB: @drmiketnelson

Zack Kusnir is a former Division I football player. He played defensive tackle at the University of Southern California. After football, Zack trimmed down to 205 lbs after a career of trying to work up to nearly 300 lbs. He did this with consistent strength work and a ketogenic diet, and recently has targeted adding muscle. 

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

Zack: zackstrength.com Tw: @zackstrength IG: @zackstrength FB: @zackkusnir 

If you would like to contact the show, please send your emails to hpopodcast@gmail.com

Dr. Nicholas Norwitz obtained his PhD in ketogenic metabolism and neurodegenerative diseases at Oxford University and is now working towards his MD at Harvard Medical School.

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

Nick: newmediketo.com Tw: @nicknorwitz

This episode of listener inspired questions/topics includes:

1) Preparation for a big run

2) Long time runner returning post injury

3) 500 lb deadlift and 50 miles in one day

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Matt Vincent is a traveling strength athlete, two-time Highland Games World Champion, and founder of HVIII Brand Goods. Through his travels, Matt was lucky enough to spend time with exceptional people who were chasing strength, fulfillment, and personal growth in every imaginable way.

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

Matt: thehviii.com IG: @ihviiimattvincent Tw: @matSOawesome @TikTok: @ihviiimattvincent 

This episode of listener inspired questions/topics includes: 

1) How do you increase your pace/cadence when running?

2) If I take you as a Coach how will our interaction look?

3) Should managing sleep deprivation be a part of an athletic event?

4) Ultramarathon Perceived Effort

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

Ben Patrick, also known as, "The Knees Over Toes Guy" joined me to walk through a workout and record an episode to discuss the how and why. Ben started Athletic Truth Group to help bring awareness and education around building a strong body from the ground up that can tolerate the harshest of sports and activities.

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Ben: atgonlinecoaching.com IG - @kneesovertoesguy TicTok - @kneesovertoesguy YouTube - youtube.com/c/TheKneesovertoesguy 

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

Dr. Marc Bubbs ND, MSc, CISSN, CSCS is a Naturopathic Doctor, consultant Performance Nutritionist for Canada Basketball and ALTIS. Speaker and former Strength Coach.

Dr. Bubbs is also the author of the best-selling new book Peak: The new science of performance that is revolutionizing sports - An integrated and personalized approach to athlete health, nutrition, recovery and mindset.

Dr. Bubbs regularly presents at health, fitness and medical conferences across Canada, USA, UK and Europe and consults with professional sports teams in the NBA, NFL, NHL and MLB.

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

Marc: drbubbs.com IG - @drbubbs Tw - @DrBubbs FB - @DrBubbs Podcast - drbubbs.com/podcast 

This listener driven question/topic episode dives into the differences between training for a 50km ultramarathon and a 50km obstacle course race, defining zone 2 training, and titrating back in carbohydrates during training and racing. 

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

Nick Norwitz and Dave Feldman join to share information on the phenotype known as "Lean Mass Hyper Responder" (LMHR). They share the latest paper, which is the start of a conversation and future studies to look into this particular population. 

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

Nick: newmediketo.com Tw: @nicknorwitz 

Dave: cholesterolcode.com Tw: @realDaveFeldman IG: @realdavefeldman 

Paper: academic.oup.com/cdn/advance-article/doi/10.1093/cdn/nzab144/6446805 

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

David is a strength and conditioning coach with Athletic Truth Group (ATG), where he works with Ben Patrick (Knees Over Toes Guy). He believes in building a strong foundation from the ground up, through strengthening the areas that traditionally get injured through sport by carefully examining the positions that sport puts on our bodies. He currently trains NBA/NFL/MLB players and folks of all ages and ability levels. 

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

David: atgonlinecoaching.com IG: @basketball.biology TikTok: tiktok.com/@basketball.biology YouTube: youtube.com/channel/UCpLPxHWZsidkrO18M_kcLPg 

Kevin R. Stone, MD, is an orthopedic surgeon at The Stone Clinic and Chairman of the Stone Research Foundation. Trained at Harvard University in both internal medicine and orthopedic surgery and at Stanford University in general surgery, he is a world-renowned expert in biologic joint replacement.

Dr. Stone has served the US Ski Team, the US Pro Ski Tour, the Marin Ballet, the Smuin Ballet, the Modern Pentathlon at the US Olympic Festival, and the US Olympic Training Center. His innovative work in the orthopedic arena has led to multiple awards, publications, and grants and has resulted in approximately fifty issued US patents.

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

Dr. Kevin Stone: stoneclinic.com YouTube: youtube.com/user/kstonemd IG: @stoneclinic FB: @StoneClinic 

Aaron is an alignment and movement coach. He has worked with top level athletes and celebrities, including Toby Maguire and Gerard Butler. He hosts the top ranked podcast, Align Podcast. He has authored the book, The Align Method. Stay tuned for his next book in January!

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

Aaron: alignpodcast.com IG: @alignpodcast FB: Aaron Alexander YouTube: youtube.com/alignpodcast 

Mark wears many hats. Including: Air Force Reserve lieutenant colonel, family medicine, professor at the West Virginia University School of Medicine and conducts Healthy Running Medical Education courses. Mark has been a runner for over four decades and owns the first minimalist running and walking store, Two Rivers Treads. He is the author of, "Run for Your Life."

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

Mark: drmarksdesk.com IG: @markcucuzzella 

Two Rivers Treads Page: www.tworiverstreads.com

Zach discusses his current training, shares cross training protocol, his favorite most beneficial foods, and strategies for staying on track with nutrition and training. All listeners are challenged with a Mark Bell inspired workout. 

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

Zach updates his current training, and announces his next race, The Tunnel Hill 100. He shares his thoughts about the course, goals, etc... Listener questions include: warm ups and cool downs, and how to track nutrition. A new workout challenge! Finally, a sample day of Zach's workouts and nutrition.

Episode Sponsors: LMNT & BiOptimizers - Details & Discounts: zachbitter.com/hposponsors

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

Zach updates his current training, discusses listener questions about: metabolic flexibility, keto, training for hilly course, shoe stack height, and aging athletes. Also included, a workout challenge for listeners and a sample day of training and nutrition!

Episode Sponsors: LMNT & BiOptimizers - Details & Discounts: zachbitter.com/hposponsors

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

Matt is a Sport Science PhD researcher, studying the impact of ketogenic diets and exogenous ketones on exercise performance.

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

Zach dives into his recovery and training the past couple of months, answers listener questions, challenges you with a workout, and highlights a day of workouts and nutrition!

Listener Questions: Assessing fitness before training, short distance race preparation, two races in one week, blocking workouts, and low carb nutrition during moderate/high intensity phase of training.

Matt Carpenter Keto Study: m.carpenter@kingston.ac.uk">m.carpenter@kingston.ac.uk

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patreon.com/HPOpodcast or zachbitter.com/hpo 

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

Sean is an endurance cyclist who has followed a strict ketogenic diet for 9 years. He routinely cycles 500 kilometers per week, often on as little as 3-4 sessions. He does these rides mostly unfueled in order to explore the possibilities of the ketogenic diet for his lifestyle.

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

Sean: seansako.com IG: @sean_sako Tw: @Sean_Sako FB: @sean.sakinofsky Strava: Sean SaKO

Jason and his three-man team recently rowed from San Francisco to Hawaii in 30 days, 7 hours and 30 minutes. The team rowed 24-hours a day in two-man, two-hour shifts to smash the previous record by 9 days. The record marked the 11th world record Jason has set, including the fastest Atlantic Ocean row and fastest unaided trek across the Namib Desert, among others.

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

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Jason: https://lat35.co/ IG: @jason_t_caldwell 

Brodie has a bachelor of Health Science and Masters of Physiotherapy. He is the Founder of, The Run Smarter Series, and hosts the, Run Smarter Podcast.

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Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Brodie: runsmarter.online IG: @runsmarterseries  Tw: @BrodieSharpe FB: @TheRunSmarterPodcast Book: https://mailchi.mp/runsmarter/e-book-sign-up-vol-1-2

Mike is an ultramarathon athlete best known for winning many of the 200+ mile trail races that have grown in popularity. He holds the record for the, "Triple Crown of 200s."

Show Sponsor: SFuels - sfuelsgolonger.com​ - promo code: ZACHB5

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

Support the show: patreon.com/HPOpodcast or https://zachbitter.com/hpo

Zach: Web: zachbitter.com - IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Michelle: Links​ - IG: @runeatmeatrepeat - Tw: @michellehurnRD

Mike: runner.com/">lowcarb-runner.com IG: @thelowcarbrunner FB: Michael John McKnight

Alex is an avid fitness enthusiast, with an extensive background in a variety of sports including MMA, Wrestling, Ultramarathon, Sailing, and Crossfit. He recently took on a challenge of seeing how long it would take to complete 1000 pull ups, 2000 push ups, 3000 squats all while wearing a 20lb weighted vest.

Support HPO: patreon.com/HPOpodcast or https://zachbitter.com/hpo 

Sponsor Website: https://zachbitter.com/hposponsors

LMNT: drinkLMNT.com/HPO

InsideTracker: insidetracker.com promo code: HPOPRO25

Zach: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Ryan: wischfit.com IG: @wisch.fit FB: @WischFit 

Chris took control of his life by dropping 80lbs, finding his rhythm with strength and endurance training, and beating cancer. Chris lays out his strategy and why consistency and individual sustainability have been keys to his success.

Support: patreon.com/HPOpodcast or https://zachbitter.com/hpo 

InsideTracker: insidetracker.com promo code: HPOPRO25

BiOptimizers – bioptimizers.com/human promo: HUMAN10

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

Discounts on Zach's "gear of choice" here: zachbitter.com/mygear and/or linktr.ee/zachbitter

Show updates & links: Web: zachbitter.com - IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Chris: biggestcomeback.com IG: @biggest_comeback Tw: @BiggestComeback FB: @BiggestComeback Newsletter: https://mailchi.mp/125e160fcaa2/on-the-other-side-is-greatness 

Ryan is a goal setter and self experimenter. He recently tested and documented a carnivore way of eating, as well as a plant based way of eating. He took notes and got labs along the way.

Episode Sponsor: Egg Weights – eggweights.com promo: Zach15

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

Support: patreon.com/HPOpodcast or fi.com/zbhpo">ko-fi.com/zbhpo

Show updates & links: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Find Ryan: https://linktr.ee/ryandreyer IG: @dreyersheets21 Tw: @ryanvdreyer 

Dean has been a big spokesperson and participant in the ultramarathon community. He shares his experiences over the years with Zach and Nicole.

Episode Sponsor: BiOptimizers – bioptimizers.com/human promo: HUMAN10

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

Support: patreon.com/HPOpodcast or fi.com/zbhpo">ko-fi.com/zbhpo

Show updates & links: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Find Nicole: IG: @nkbitter FB: Nicole Bitter 

Find Dean: https://ultramarathonman.com IG: @ultramarathon Tw: @DeanKarnazes FB: @deankarnazes 

Dr. Shebani Sethi Dalai is a Stanford and Duke trained double board-certified physician in Obesity Medicine and Psychiatry. She is the Founding Director of Stanford University's Metabolic Psychiatry program and Silicon Valley Metabolic Psychiatry, a new center in the San Francisco Bay Area focused on optimizing brain health by integrating low carb nutrition, comprehensive psychiatric care, and treatment of obesity with associated metabolic disease.

Show Sponsor: SFuels - sfuelsgolonger.com​ - promo code: ZACHB5

Support: patreon.com/HPOpodcast or fi.com/zbhpo">ko-fi.com/zbhpo

Show updates & links: Web: zachbitter.com - IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Find Michelle: Links​ - IG: @runeatmeatrepeat - Tw: @michellehurnRD

Find Dr. Sethi: Linkedin: drsethidalai - Tw: @ShebaniMD - Web: siliconvalleypsychiatry.com & med.stanford.edu/psychiatry/patient_care/metabolic.html 

Current Clinical Trial Recruiting at Stanford: https://clinicaltrials.gov/ct2/show/NCT03935854 

Dave is the RD of one of the biggest races in the World, the Boston Marathon. He is a philanthropist with numerous endurance feats to his name; including single and multi-day ultramarathons.

Episode Sponsor: Egg Weights – eggweights.com promo: Zach15

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

Support: patreon.com/HPOpodcast or fi.com/zbhpo">ko-fi.com/zbhpo

Show updates & links: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Find Dave: dmsesports.com/dave-mcgillivray IG: @dmsesports Tw: @DMSESports FB: @DMSESports

Michele Graglia is a former international model turned ultrarunner. He has won the Badwater 135 and completed the fastest crossing of the Atacama Desert.

Support the show: https://patreon.com/HPOpodcast or https://paypal.me/hpopod

Episode Sponsor: Egg Weights – eggweights.com promo: Zach15

Discounts on Zach's "gear of choice" here: zachbitter.com/mygear and/or linktr.ee/zachbitter

Show updates & links: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

Find Michele: michelegraglia.com IG: @mickeygraglia Tw: @MickeyGraglia FB: @MicheleGragliaUltra 

Cinder Wolff crewed for both Pete Kostelnick and Sandy Ann VI-Burruss, the men's and women's Transcontinental Run record holders. She joins the show to share what she learned helping them go from coast to coast in record time. 

Episode Sponsor: BiOptimizers – bioptimizers.com/human promo: HUMAN10

Support the show: patreon.com/HPOpodcast or paypal.me/hpopod

Discounts on Zach's "gear of choice" here: zachbitter.com/mygear and/or linktr.ee/zachbitter

Show updates & links: zachbitter.com IG: @zachbitter Tw: @zbitter FB: @zach.bitter

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