#1110 - Zach Bitter

Episode Timestamps

• 00:00:00

  Dr. Peter Attia's Insights on Nutrition and Ultra Marathon Runner's Journey

  • Discussion on Dr. Peter Attia's high-fat approach to nutrition and its implications on the ketogenic diet.
  • The speaker's personal journey from being an average runner to winning an ultra marathon in 2010.
  • Exploration of the unique mindset and mental strength needed for ultra marathon running, highlighting the community's growth and challenges.
• 00:02:18

  The Thrill of Ultra Marathons: A Runner's Addiction and Training Strategies

  • Unpacking the addiction aspect of ultra marathons, where runners often return to the sport despite painful experiences.
  • The speaker's training regimen that includes moderate-paced runs in competitive settings for logistical ease.
  • Insights into the psychological aspects of competition and pacing strategies during races for optimal performance.
• 00:08:40

  Candice and the Moab 240: Pushing Endurance Limits in Ultra Running

  • Discussion on the evolution of ultra running, referencing Candice's ambition to run a 500-mile race.
  • Historical insight into endurance events held in Madison Square Garden during the late 1800s.
  • Comparison between track and trail running, emphasizing mental and logistical challenges faced by athletes.
• 00:15:23

  Transforming Endurance: Exploring the Ketogenic Diet in Ultra Running

  • Personal account of the speaker's experience transitioning to a ketogenic diet to improve endurance.
  • Impact of diet on training and overall well-being, addressing issues faced during high-level training.
  • Contrast between previous high-carbohydrate diet and healthier dietary adjustments leading to better performance.
• 00:17:45

  The Dietary Insights of Dr. Finney and Dr. Volick: Fueling an Athletic Journey

  • The speaker, influenced by Dr. Finney and Dr. Volick, explores a high-fat, low-carb dietary approach while training intensively.
  • Encountered challenges while testing ketosis, including energy levels during running and adjustments to a highly active lifestyle.
  • Became more in tune with body signals and started focusing on optimizing diet based on personal needs and athletic performance.
• 00:24:55

  Rob Wolf's High-Impact Training and the Role of Carbohydrates

  • The speaker compares his experiences with Rob Wolf, noting how intense training requires a strategic approach to carbohydrate intake.
  • Emphasizes the importance of recovery in determining dietary needs, contrasting strict keto during downtime with higher carb intake during peak training.
  • Advocates for personalized nutrition plans based on individual performance and recovery demands rather than a one-size-fits-all diet.
• 00:27:27

  Endurance Training Insights from a Ketosis Perspective: An Athlete's Journey with Blood Monitoring and Nutritional Strategies

  • The athlete discusses their carbohydrate intake during training phases, estimating between 200-300 grams.
  • Blood ketone monitoring is used for tracking ketosis levels, revealing fluctuations during intense training.
  • The athlete emphasizes the importance of metabolic flexibility, balancing fat adaptation with carbohydrate intake for optimal performance.
• 00:33:10

  Fueling Endurance Races: Balancing Carbohydrates and Fat for Peak Performance

  • During races, the athlete prefers carbohydrates over fats for fuel due to the body's energy needs.
  • They recommend a calorie intake of 100-200 calories an hour during races, significantly reduced from their previous high-carb approach.
  • The discussion includes the importance of hydration and managing digestive stress while racing to prevent stomach issues.
• 00:37:35

  Ryan's Transformation: Embracing Ultra Running and Adaptation in Phoenix

  • Ryan discusses how fat adaptation affects calorie burning during races, contrasting fat-adapted and carb-dependent runners.
  • He shares insights on the challenges of mountain races, emphasizing the importance of specific training in different terrains.
  • Ryan reflects on his move to Phoenix, driven by training needs for events like the Western States 100 and his job with Ultra Footwear.
• 00:42:25

  Nicole Caledropoulos: The Unyielding Ultra Runner Tackling Western States

  • Ryan highlights his fiancée, Nicole Caledropoulos, an accomplished runner who has competed in Western States, showcasing her dedication despite training on flat roads.
  • Nicole’s rigorous schedule includes managing work for Towers Watson while maintaining her ultra running training.
  • Their mutual decision to move to Phoenix enables both to train effectively and access a variety of terrains for optimal preparation.
• 00:46:20

  Zach Bitter's Journey into Minimalist Running and Foot Strengthening

  • Zach Bitter discusses his preference for shoes with firm midsoles for better performance.
  • Bitter refers to the impact of the book 'Born to Run,' which influenced his transition to minimalist running.
  • He emphasizes the importance of foot strength, comparing its development to weightlifting and the dangers of being reliant on cushioned shoes.
• 00:53:02

  Zach Bitter Recounts His 100-Mile Record-Breaking Ultra Marathon Experience

  • Bitter explains the concept of 'bonking' in ultra marathons and how it relates to energy depletion.
  • He shares insights on his record-setting run of 100 miles in under 12 hours, highlighting the logistical challenges of ultrarunning.
  • The chapter reveals Bitter's training philosophy and the importance of adapting to the demands of long-distance races.
• 00:55:21

  Zach Bitter Breaks US 100-Mile Record: Endurance Running Challenges and Triumphs

  • Zach Bitter discusses how he broke the US 100-mile record, running seven minutes per mile.
  • The challenges of long-distance running, including real-life experiences of runners like peeing or having accidents during races.
  • The importance of strategic meal planning before long runs, emphasizing meat-heavy diets for endurance athletes.
• 01:02:18

  Courtney Dauwalter: The Ultra Running Champion Who Overcomes All Obstacles

  • Courtney Dauwalter's incredible story of resilience, including winning races while experiencing severe visual impairments.
  • The discussion around dietary differences among athletes, highlighting Courtney's unique approach to nutrition.
  • Insights on the varying impacts of nutrition on athletes, with references to both carnivore diets and veganism in the endurance community.
• 01:13:47

  Courtney Dauwalter Dominates Ultra-Marathons: A Case Study in Endurance

  • Courtney Dauwalter finishes a 238-mile race, beating the second place competitor by 10 hours.
  • Her performance highlights the competitive nature of women in ultra-marathons, especially in events where they can win.
  • Discussion on how women, like Courtney, may excel in ultra-marathon events compared to their male counterparts.
• 01:56:12

  Kilometers of Glory: Killian Jornet's Reign in Mountain Running

  • Killian Jornet is recognized as the best mountain runner, excelling in challenging terrains and steep elevations.
  • Jornet's family background as mountaineers contributed to his extraordinary skills in mountain running.
  • Comparison of male and female performances in ultra-running events, highlighting notable female athletes like Anne Trason and Nikki Kimball.
• 01:13:47

  Ultra Marathon Evolution: Insights from 200s and Lance Armstrong's Era

  • Discussion on the infancy of 200-mile ultra marathon events and their potential growth.
  • Comparison of 200-mile events to UFC's humble beginnings in the 90s, highlighting their emerging talent pool.
  • Mention of Lance Armstrong's doping scandal and its influence on the perceptions of doping in sports, referencing the cultural differences in ultra running.
• 01:56:12

  Avery Collins Advocates for Cannabis in Ultra Running

  • Avery Collins discusses the growing acceptance of marijuana use among ultra runners for performance enhancement.
  • Collins highlights the ongoing legal issues surrounding cannabis and its use in competitive sports.
  • The conversation covers the differences in attitude toward doping in ultra running vs. other sports, referencing personal experiences and the evolving cultural landscape.
• 01:13:47

  Floyd Mayweather's Unique Post-Workout Dieting Strategies Revealed

  • Floyd Mayweather is known for consuming soda after workouts, sparking debate about the efficacy of his diet.
  • Despite perceptions of a poor diet, Mayweather employs a personal chef to prepare gourmet meals.
  • The consumption of sugary drinks post-exercise can help replenish glycogen levels in muscles, highlighting different dietary strategies among athletes.
• 01:56:12

  Insights from 'The Faster Study' on High Fat vs. High Carb Diets in Athletes

  • A study compared the effects of high fat and high carbohydrate diets on athletic performance.
  • Results indicated that participants on high fat diets experienced significant glucose spikes post-workout.
  • The study raises questions about the timing and type of nutrients consumed post-exercise to optimize performance and recovery.