Podcasts about Hydration

461: LIVE from Sydney Marathon featuring Ellie Pashley and Andy Buchanan  Brad returns to routine before playing a big part in the broadcasting team. Julian recaps his race experience at the Sydney Marathon with his friend Brett. Brady overcomes a dodgy neck to get a good view of Ellie's run.   This week's running news is presented by Precision Fuel & Hydration, they make it simple with a free online planner, visit precisionhydration.com and get your numbers.   Ellie Pashley won the Australian Marathon Championship, crossing the line in 2:28, and joins the boys onstage to recap her race. Milly Clark was second Australian, with Caitlin Scott third. Andy Buchanan first Australian across the line in 2:10:14 to win the national championship, with Tim Vincent second in 2:13:54 and Liam Boudin third in 2:14:58. Andy also joins the stage and recaps his race day and his mindset in approaching this marathon. Addisu Gobena was the outright winner in a course record time of 2:04:42, while World and Olympic Champion Peres Chepchirchir won in 2:18:31. Sydney Marathon Results   Cam Myers ran 7:27.97 at the Zurich Diamond League behind Parker Wolfe in a Meet Record time of 7:27.43. Audrey Werro ran a Diamond League Record of 1:53.70 with Jess Hull running 1:58.24 and Sarah Billings running 1:59.70. Cole Hocker won the 1500m in 3:31.71 over Phanuel Koech and Yared Nuguse. Diamond League Results   Moose on the Loose is fraught about mixing politics with sport as well as moralizing directly to athletes, then opens up Kook or Core to the audience. This episode's Listener Q's/Training Talk segment is proudly brought to you by Precision Fuel & Hydration. Are two 90-minute runs with bike sessions enough to run a good 5k/10k?  Visit precisionhydration.com for more info on hydration and fuelling products and research, and use the discount code given in the episode.  Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ or follow us on Instagram: @insiderunningpodcast

Caleb Olson joins us in the studio fresh off his 3rd place finish at the 2026 Ultra-Trail du Mont Blanc (UTMB). We reflect on his race execution, what this means for his career, and his next steps. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Rachel Entrekin joins us in the studio fresh off her 2nd place finish at the 2026 Ultra-Trail du Mont Blanc (UTMB). We reflect on her race execution, what this means for her career, and her next steps. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Our coverage of the 2026 UTMB World Series concludes with a recap of Ultra Trail Du Mont Blanc. Brett Hornig joins me in studio to reflect on dominant victories by Ben Dhiman and Blandine L'Hirondel, thrilling races in both fields to round out the podiums, and final takeaways from the biggest week in trail running.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

878. Eight glasses a day. An ounce per pound. A pinch of salt in your water. Everyone has a hydration rule, and most of them came from somewhere other than the research. This live episode was recorded in front of an audience at the Friends of the National Arboretum in Washington, DC (@fonarboretum), with an outdoor yoga session led by Bikram Yoga Works (@bikramyogaworks). Thank you to both for making the night possible.Monica Reinagel, MS, LDN, answers listener questions about hydration and explains what the research actually supports. She breaks down the four phases of hydration, which are intake, absorption, retention, and distribution, and explains why sodium and glucose work together to pull fluid out of your digestive system and into your tissues faster than water alone. That mechanism is exactly what an electrolyte drink mix like Liquid I.V. is built around, which is why it can be such a useful tool when you are sweating hard, training, traveling, or just trying to keep up on a hot day.Monica also covers how much water you really need each day, how much of it you already get from food and other beverages, and how much fluid and sodium you lose through sweat.Plus, she takes listener questions on whether sugar free electrolyte drinks work as well as the sugared kind, how to think about sodium guidelines when you are sweating heavily, whether it is possible to drink too much water, whether a pinch of salt or a squeeze of lemon does anything, whether coffee and tea count toward your daily fluids, what apple cider vinegar in your morning water actually does, and whether reverse osmosis water needs minerals added back in.Topics include hydration, electrolytes, sodium, healthy habits, nutrition myths, viral nutrition claims, sports drinks, caffeine, and evidence based nutrition.The science of hydration, presented by Liquid I.V. @liquidiv #paidpartnerUse the code 2026ND on liquidiv.com for 20% off your first order.Special thanks to Friends of the National Arboretum and Bikram Yoga Works. Hosted on Acast. See acast.com/privacy for more information.

Another thrilling race at the UTMB World Series Finals here in Chamonix. Brett Hornig and Finn Melanson hop back on the microphones to recap the highlights from CCC.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Lauren Gregory joins us in studio to recap her victory at OCC. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

What did we just witness? Brett Hornig and Finn Melanson break down one of the most exciting races in recent memory..maybe of all time? That was wild. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Anton Krupicka returns to the podcast. We riff on his recently resurfaced 2010 Western States goal sheet, killing or reviving the running avatar, time spent with Colin Haley in Patagonia, advice to the current generation of professional ultrarunners, and inspiration versus obligation on start lines. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Listener Q&A, covering nine different questions/topics from building bike power as a runner and a collegiate swimmer moving back into triathlon, through what actually makes us fatigue during a threshold effort, to swimskins, power duration curves and lots more. We do listener Q&As monthly, the last Thursday every month. HIGHLIGHTS AND KEY TOPICS: Building the bike as a runner: why heart rate sits lower on the bike than on the run, whether that gap matters, and what it says about where the limiter is. Plus how to use a daily 20 km ride towing a 25 kg dog trailer. A 193 cm, 100 kg collegiate swimmer moving back into triathlon: the engine-stronger-than-the-chassis problem, a run progression specified down to the minute, and why Mikael gets more conservative every time he coaches this profile. Why the maximal lactate steady state is a steady state for lactate and not for the whole body, what keeps drifting while lactate holds flat, and what one study found when it looked for the system that fails at exhaustion. How long you can actually hold MLSS, against the 40 minutes the question assumed, how much that varies between athletes, and where critical power sits relative to it. Swimskins: whether they give you any of the buoyancy a wetsuit does, the performance, drag and energy cost numbers from the closest pool research, and the thing that matters more than the brand and price tag. Whether a swimskin does more for a fast swimmer or a slow one. Reading your own power duration curve with nobody to compare against: the TrainingPeaks chart to start from, why a flat profile means something different for a triathlete than a cyclist, and Strava as a stand-in database. Mikael's W' bands for male and female age group triathletes, on record for the first time, plus the critical power ratio from close to a hundred of his own athletes' tests. Quickfire round on altitude, heat and the CORE sensor, run volume by intensity, and vegan nutrition. SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: Jack Hutchens is a triathlon and endurance performance coach with Scientific Triathlon and a professional long course triathlete. Follow Jack on his coach page and Instagram. The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. Related episodes: The "Best Practices" We Stand By That the Research Does Not Support | EP#711 Beginner Series 7 - Running for beginner triathletes Related studies: Why does exercise terminate at the maximal lactate steady state intensity? - Baron et al. 2007 Slow-Twitch Fiber Glycogen Depletion Elevates Moderate-Exercise Fast-Twitch Fiber Activity and O2 Uptake - Krustrup et al. 2004 Time to Exhaustion at Traditional Physiological Indicators in Runners: Between-Subject and Between-Day Variability - Pallares et al. 2026 Effect of Fastskin Suits on Performance, Drag, and Energy Cost of Swimming - Chatard and Wilson 2008 Comparison of buoyancy, passive and net active drag forces between Fastskin and standard swimsuits - Benjanuvatra et al. 2002 Reliability and Validity of the CORE Sensor to Assess Core Body Temperature during Cycling Exercise - Verdel et al. 2021 SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

Today's episode explores one of our favorite topics, fascia, from a fresh perspective. Host Rachel is joined by David Lesondak, Senior Structural Integrator and Fascia Specialist at UPMC's Center for Integrative Medicine. David is an author, educator, and fascia specialist whose work focuses on helping people better understand and appreciate the fascial system.  David unpacks what fascia is, why it matters, and what yoga practitioners need to know to support fascial fitness. He explains the importance of feeding our bodies a varied "movement diet", including pandiculation, hydration through twisting, myofascial release, elastic recoil, skipping, and bouncing. The conversation also explores the need for collaboration between yoga, bodywork, and other treatment modalities, and touches on whether fascia could actually provide a framework through which we experience embodiment. "Our bodies are meant to do all kinds of things, and so we should be feeding them all kinds of stimulus." — David Lesondak. — What You'll Learn: Defining fascia: your whole-body connective system [03:04] Getting "unstuck" - the who, what, and why of hands-on fascial intervention [05:40] Pandiculation for fascial fitness [09:17] Hydration, twisting, and the "sponge" analogy [11:39] Myofascial release and why softer is better [17:30] Elastic recoil, skipping and preparatory counter-movement [21:30] Building a more varied "movement diet" [27:49] Collaborative referral networks; a multi-model treatment for fascia [29:24] What yoga practitioners can learn from The Fascia Connection [33:23] Fascia as the mechanism for embodiment [37:47]  — Links Mentioned: Watch this episode on YouTube Fascial Fitness Sun Salutation Connect with David Lesondak: Facebook | Instagram | David Lesondak — Learn More: Find the full show notes at YogaMedicine.com/podcast-174. Learn more about insider tips, online classes or information on our teacher trainings at YogaMedicine.com. To support our work, please leave us a 5 star review with your feedback on iTunes/Apple Podcasts or wherever you listen to podcasts.   

Michael Versteeg returns to the podcast. This time we get into leaving Satisfy, Trofeo Kima, races as "cruise ships for outdoor athletes," adventure in a fully explored world, health and food as revolutionary acts, and why it shouldn't take trauma to appreciate life. Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Labor Live is your chance to practice navigating labor before you're actually in it. This interactive birth simulation delivers real-life labor scenarios straight to your phone, letting you make decisions, explore your options, and learn what questions to ask your provider along the way. Labor Live starts September 1. Head to https://joinlaborlive.com/ to save your spot! Low amniotic fluid can be one of those pregnancy diagnoses that sends you straight into a Google rabbit hole. So in this episode, HeHe sits down with board-certified OBGYN Dr. Lawren Honken to break down oligohydramnios, what it actually means, how it's diagnosed, and when low fluid may or may not mean it's time to induce. Dr. Lawren explains how providers measure amniotic fluid, including the difference between the single deepest pocket and AFI, and why one measurement may give us a more useful picture than the other. They also dig into what can contribute to low fluid, from dehydration and placental function to hypertension, preeclampsia, fetal growth restriction, ruptured membranes, and other pregnancy complications. And then we get into the big question: Does low amniotic fluid automatically mean you need an induction? Spoiler: it's more nuanced than that. HeHe and Dr. Lawren talk through hydration and repeat ultrasounds, fetal monitoring, the risks associated with truly low fluid, ACOG guidance for isolated oligohydramnios, and what happens when you're trying to decide whether to continue the pregnancy or move toward delivery. They also have a really important conversation about informed consent, trauma-informed care, provider communication, and why a diagnosis shouldn't automatically mean you're rushed into a decision without understanding your options. Because sometimes the most empowering thing your provider can give you isn't another intervention. It's information, context, and the space to make an informed decision about your own body and baby. If you've been told you have low amniotic fluid, you're being monitored for oligohydramnios, or you're trying to understand when an induction is actually medically indicated, this is one you want in your back pocket. Chapters 00:00 Induction Shockwave 01:12 Pregnancy Diagnosis Minefield 03:42 Meet Dr. Lawren Honken 07:52 What Is Low Amniotic Fluid? 10:55 Hydration, Placenta & Clues 14:34 What Causes Low Fluid? 19:20 Amnioinfusion Explained 22:25 When Does Induction Make Sense? 29:08 Individualized & Trauma-Informed Care 33:31 HeHe Shares a Personal Birth Story 36:41 When Your Water Breaks Without Contractions 39:13 How Accurate Is an Ultrasound? 41:00 The Risks of Low Amniotic Fluid 46:49 Advocating for Your Options 51:27 The Triage Reassurance Algorithm 54:20 Provider Compassion & Burnout 01:00:26 Questions to Ask Your Provider 01:02:03 Where to Follow Dr. Lawren 01:03:17 Final Wrap & Subscribe Guest Bio: Dr. Lawren Honken is a board-certified OB/GYN, Certified Menopause Practitioner, surgeon, mother of four, and creator of Your Friend the OB/GYN. She is passionate about helping women understand their options through evidence-based education so they can make informed decisions that align with their values, goals, and unique circumstances. Her approach emphasizes patient autonomy, shared decision-making, and compassionate, individualized care. Connect with Dr. Honken here: YourFriendTheOBGYN.com SOCIAL MEDIA: Connect with HeHe on Instagram: https://www.instagram.com/tranquilitybyhehe/  Connect with Dr. Honken on IG: https://www.instagram.com/yourfriendtheobgyn/ LINKS MENTIONED: IG account measure the placenta: https://www.instagram.com/measuretheplacenta/ Listen to our episode with Dr. Florescue here: ​​https://www.youtube.com/watch?v=VEex1HJId2o BIRTH EDUCATION: Learn how to stay in control of your birth and reduce the risk of unnecessary interventions in our Avoid a C-Section Webinar. HeHe breaks down the cascade of interventions, explains what's really happening in the hospital, and shares practical strategies to protect your birth plan, advocate for yourself, and navigate labor with confidence. Perfect for anyone who wants a positive, informed hospital birth experience: https://www.thebirthlounge.com/csection Feeling nervous about speaking up in labor? Our Scripts for Advocacy give you the exact words to handle the most common conversations that can make or break your birth experience. From declining unnecessary interventions to asking the right questions about procedures, these scripts empower you to stay in control, speak confidently, and protect your birth plan — even when the pressure is on. Think of it as your personal toolkit for advocating like a pro, so you can focus on your baby, not the stress: https://www.thebirthlounge.com/Scripts-for-Advocacy And if you haven't grabbed it yet… Snag my free Pitocin Guide to understand the risks, benefits, and red flags your provider may not be telling you about, so you can make informed, powerful decisions in labor: https://www.thebirthlounge.com/pitocin Join The Birth Lounge for judgment-free, evidence-based childbirth education from HeHe that shows you exactly how to navigate hospital policies, avoid unnecessary interventions, and have a trauma-free labor experience, all while feeling wildly supported every step of the way: https://www.thebirthlounge.com/ Want prep delivered straight to your phone? Download The Birth Lounge App for bite-sized birth and postpartum tools you can use anytime, anywhere: https://www.thebirthlounge.com/app

In this episode:Power data fields on your Garmin or Wahoo: why the default power reading is useless, and the four numbers Rob wants on your screen instead... How to get an accurate outdoor FTP number...Listener question: with two kids under seven and a 9-to-5, midweek sessions don't start until 8pm. Is there a caffeine substitute to get going without wrecking sleep?Listener question: after a car accident and a rebuilt shoulder, breaststroke is the only stroke available. Can you race a 70.3 or IRONMAN breaststroke? Rob talks wetsuit fit, swimming wide of the buoys, and the harder work of setting realistic new goals when you've raced KonaGot a question for the show? Send it to help@oxygenaddict.comPlus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - ⁠via this donation link⁠* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount

Running is one of the most accessible forms of exercise, offering benefits that extend far beyond cardiovascular fitness. In this episode of Health Matters, host Courtney Allison speaks with Dr. Morgan Busko, a sports medicine physician at NewYork-Presbyterian and Columbia and a competitive triathlete, about the physical and mental rewards of running. Dr. Busko explains why strength training is a critical foundation for runners and discusses how exercises that target the core and gluteal muscles can improve stability and help prevent injuries. She also breaks down the differences between dynamic warmups and static stretching, explaining how proper preparation can support healthier training. The conversation covers practical strategies for runners at every level, from walk-run programs for beginners to training plans for race day. Dr. Busko shares advice on gradually increasing mileage, building endurance safely, and avoiding common training mistakes that can lead to injury. Finally, she discusses the important roles sleep, nutrition, hydration, and recovery play in athletic performance, debunks the myth that running causes arthritis, and offers encouragement for anyone looking to start or return to running. Chapters 00:00 – Why Running Is Good for Body and Mind The physical and mental health benefits of running and why runners keep coming back 03:00 – Getting Started and Building Strength How to return to running after a break, why strength training matters, and exercises that help prevent injuries 06:20 – Training Smarter and Avoiding Injury Dynamic warmups, walk-run programs, race preparation, and common training mistakes 10:00 – Recovery, Fueling, and Running for the Long Term Sleep, nutrition, hydration, injury warning signs, and the myth that running causes arthritis – and tips to enjoy the sport Key Topics Covered Running Running for beginners Sports medicine Running and mental health Cardiovascular health Strength training for runners Injury prevention Core strength Glute strength Dynamic warmups Static stretching Race training Marathon training 5K training Walk-run method Running recovery Sleep and athletic performance Sports nutrition Hydration for runners Energy gels Running motivation Running injuries Arthritis and running Sports performance Healthy exercise habits Key Takeaway Running can improve cardiovascular health, strengthen the body, reduce stress, and support overall well-being, but success starts with a thoughtful approach. Building strength, progressing gradually, prioritizing recovery, and listening to your body can help prevent injuries and make running a sustainable, rewarding part of a healthy lifestyle. Doctor Bio Morgan Busko, MD is a sports medicine physician at NewYork-Presbyterian and Columbia specializing in the non-operative treatment of chronic and acute musculoskeletal injuries and conditions in adult and pediatric patients. She has a particular interest in endurance athletes, running and overuse injuries, and injury prevention. After completing a residency in Internal Medicine at New York University, where she also received her Medical Degree, Dr. Busko completed a Sports Medicine Fellowship at Wake Forest University. She received her B.S. in Biological Anthropology and Anatomy at Duke University, where she competed in Cross-Country and Track & Field. Dr. Busko is an active endurance athlete who has competed in the Hawaii Ironman World Championship five times, finishing amongst the top triathletes in the world. She finds great reward in helping athletes return to sport safely while facilitating an athlete's ability to reach their optimal athletic performance. She hopes that her passion for exercise as medicine will be contagious to her patients and everyone around her.

A legend of the sport, Joe Grant joins us in our Chamonix studio. We discuss the early days of UTMB and Tor des Géants, his relationship with Roch Horton and stories from the Kroger's Canteen aid station at Hardrock, the influence of Matt Carpenter on his approach to ultrarunning, and why he thinks running media too often puts the act of running ahead of the landscapes it moves through.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

460: National XC Championships | Silesia Diamond League | Novablast 6 Review IRP Partner Offer: Saily have teamed up with Inside Running Podcast to offer an exclusive 15% discount on Saily data plans! It's an eSIM service app that lets you choose from a huge range of affordable data plans in over 190 countries and 8 regions Visit: https://saily.com/insiderunning Brad returns from Thailand. Julian needs better sleep while hitting the big loops in Canberra. Brady embraces the change of seasons. IRP Partner Offer: Saily have teamed up with Inside Running Podcast to offer an exclusive 15% discount on Saily data plans! It's an eSIM service app that lets you choose from a huge range of affordable data plans in over 190 countries and 8 regions Visit: https://saily.com/insiderunning This week's running news is presented by Precision Fuel & Hydration, they make it simple with a free online planner, visit precisionhydration.com and get your numbers. Jess Hull placed second in the 1500m at the Silesia Diamond League in Poland, running 3:55.20 just behind Tsige Duguma, with Sarah Billings running 3:56.73 and Linden Hall 4:01.44. Rose Davies third in the 5000m in 14:55.39 behind Nadia Battocletti and Freweyni Hailu, with Georgia Griffith running 14:59.02 and Lauren Ryan 15:02.73 Diamond League Results Audrey Werro maintained her form in the 800m over Femke Bol at the Lausanne Diamond League, while Birhanu Balew held off a trio of Americans to win the 5000m. Diamond League Results   Haftu Strintzos won the 2026 National Cross Country Championships held in Ballarat over Yohanes Asmare and Ed Marks, with Victoria the winning team over New South Wales and South Australia. Holly Campbell won her maiden title over Ruby Smee and Jaylah Hancock-Cameron. New South Wales were the winning team in the Open Women's, ahead of Victoria and Queensland. Australian Athletics Report Results   Yomif Kejelcha set a new World Record at the Buenos Aires Half Marathon, running 56:51 to reclaim the world record World Athletics Report   Jimmy Whelan places 8th at the Antrim Coast Half Marathon in a personal best of 61:19 World Athletics Results   Australian Athletics announces team to represent at World Road Running Championships in Copenhagen, Denmark Women's Team Half Marathon: Donve Viljoen, Lauren Ryan, Ruby Smee, Rebecca Lowe 5km: Rose Davies, Georgia Griffith 9Road Mile: Linden Hall, Sarah Billings Women's Team Half Marathon: Jack Rayner, Haftu Strintzos, Ed Marks, Liam Boudin 5km: Ky Robinson, Toby Gillen Road Mile: Oli Hoare, Jude Thomas Press Release New York City Marathon announced their elite fields for this years edition, to feature defending champions Benson Kipruto and Hellen Obiri, debut from Andreas Almgren as well as Australians Haftu Strintzos and James Nipperess Citius Mag Article   The boys review the newly released Asics Novablast 6, going through the specs, what's changed in the latest update, how and where they're wearing it and how it fits in the current landscape.   Whispers wonders whether a social media trend of fishing for attention works, then Moose passes judgement on some listener-submitted Kook or Core. This episode's Listener Q's/Training Talk segment is proudly brought to you by Precision Fuel & Hydration. Tips to manage the quads and legs in a hilly marathon?  Visit precisionhydration.com for more info on hydration and fuelling products and research, and use the discount code given in the episode.  Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ or follow us on Instagram: @insiderunningpodcast

In what (hopefully) has become an annual UTMB week tradition, Max Jolliffe joins us in our Chamonix studio for another long-form conversation.We discuss insights from his course-record win at Badwater, why he might skip Cocodona next year for a backyard ultra, his continued fascination with the Barkley Marathons, and closes with some reflections on religion and spirituality.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Leah Yingling returns to UTMB three years after an impressive 8th place debut finish back in 2023.In this conversation we discuss her history of racing in Chamonix, adapting to a rapidly professionalizing sport, why success here equates to rejecting complacency, hiring Jack Kuenzle, balancing peak training with parenthood, and some of her predictions for the deepest women's field ever.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Your voice is the most temperamental instrument you’ll ever own, and this week Victor Carrillo Tracey – original company member of Broadway’s The Outsiders – walks you through what it takes to keep one working eight shows a week. Hydration and sleep swap places at number one, alcohol and caffeine cost more than you think, and inspiration doesn’t get a vote when downbeat is 8pm. You’ll hear how a single college voice lesson with a head cold taught Victor to navigate around a compromised instrument years before he needed it on Broadway, and why nerves usually answer to preparation rather than talent. Book the room. Play your opener as the last song of soundcheck. Always Be Performing starts well before anyone’s watching. Then it gets nerdy. Victor breaks down what a swing actually is (think relief pitcher), and how he covered nine tracks at once before working his way up to playing Paul full-time. You’ll pick up forced perspective, the staging trick that tells an audience exactly where to look and translates straight to your own stage. Plus the band sealed in the pit under the apron, monitor wedges in the floor and sidefills in the wings, a rig that tracks each voice around the house, watching a Broadway book get written in real time, and Dave’s case for mixing your in-ears in stereo instead of piling everything up the middle. Victor’s last Outsiders show is October 11th, right around performance number one thousand…and he still tells himself this is the best job ever before every show. 00:00:00 Gig Gab 548 – Monday, August 24th, 2026 August 24th: International Strange Music Day Guest co-host: Victor Carrillo Tracey 00:02:45 The voice is the most temperamental instrument 00:06:04 The benefits of an education Always Be Learning – Beginner's Mind 00:08:54 Learning to navigate around your voice when things are non-optimal 00:13:28 Taking care of your voice The most important thing is hydration. Except Sleep is the most important thing. Be aware of alcohol and caffeine 00:17:01 Inspiration won't always strike 00:18:35 And taking care of your body 00:20:55 Preparing yourself for success Play your opener as your last soundcheck song before the house opens You can visualize this, too! Book the room to rehearse in advance Always be preparing Having a preparation mindset 00:28:40 SPONSOR: Hims. With Wegovy® at Hims, lose up to 20% of your body weight when combined with diet and exercise. Visit https://hims.com/giggab to get a personalized, affordable plan that gets you. 00:30:08 Being a Swing Kinda like a relief pitcher Nine tracks at once! 00:33:33 Ok, a detour into musical theater and The Outsiders 00:39:02 Forced Perspective 00:43:12 Missing playing a non-voice instrument 00:45:19 Playing with the band in a theater show …without seeing your bandmates 00:50:46 Watching the Broadway book being built And recording the Cast Album at Power Station at BerkleeNYC Music Studio Jamie Eblen Justin Levine 00:56:11 Mixing a musical…and hearing it on stage! Monitor wedges in the apron Sidefills in the wings Cody Spencer 01:04:55 Previews are grueling, and great! 01:05:45 Mix your in-ears in stereo Nothing up the middle: kick one degree right, snare one degree left. 01:07:43 Victor’s leaving The Outsiders after 2.5 years Choosing your destiny…follow your gut And make it happen! Gratitude! “This is the best job ever” before going on stage every time. 01:12:37 Gig Gab 548 Outtro Follow  Victor Carrillo Tracey IG: @victorctracey Contact Gig Gab! @GigGabPodcast on Instagram feedback@giggabpodcast.com Sign Up for the Gig Gab Mailing List The post From Broadway Swing to Principal: Eight Shows a Week – Gig Gab 548 with Victor Carrillo Tracey appeared first on Gig Gab.

Eastern States 100 is over, and if you were watching the race unfold this weekend, you know there was a lot more going on than just who crossed the finish line first. Yes, Kaylee Frederick is the story. She didn't just win the women's race. She won Eastern States outright, becoming the first woman in race history to take the overall win. And she did it on a day when simply getting through 103 miles of Pennsylvania trail was an accomplishment all by itself. At just 21, Kaylee finished in 23:09, setting a new women's course record in the process. She crossed the line around 4:09 Sunday morning after more than 23 hours of running through the Pennsylvania heat and humidity. But we'll also talk about the rest of the race. Because 2026 Eastern States brought the heat and humidity, and then some more humidity for good measure. This is already one of the biggest 100-milers in the East: 103 miles, more than 20,000 feet of climbing, remote and technical trails, and long stretches where you really have to take care of yourself. Add in a hot, humid day and things get interesting pretty quickly. Effort that normally feels manageable started costing runners more. Cooling became critical. Hydration and electrolytes became a constant calculation. The climbs got harder, the runnable sections weren't nearly as runnable, and eventually everybody had to figure out just how much they were willing to give the conditions. Eastern States has never really been generous with buckles. Historically, only about half of the runners who start make it to the finish. In 2025, 258 runners started and 133 finished. The race's nine-year average finish rate is just 49.8%, and some years have dropped into the 30-percent range. That's the part of Eastern States that can get lost when we're talking about the front of the pack. While Kaylee was out there rewriting the record book, hundreds of other runners were having their own completely different Eastern States experience. Some were racing for a podium. Some were chasing a PR. Some were trying to beat a cutoff. Some were just trying to keep moving when their body was very clearly asking them to stop. Those are the stories that make this race what it is. So this week on The Running Mullet, we're recapping Eastern States from top to bottom. From Kaylee's historic win, to the standout performances that lead to podium finishes, the runners who fought their way through the heat and humidity, the people who surprised themselves, the people who got absolutely humbled by Pennsylvania, the DNFs, the buckle stories, the weather, the strategy, the amazing aid stations, and finally what it actually takes to get through one of the hardest 100-milers around. Because at Eastern States, the winner gets the headline, but every finisher has a story.

Andrea Samadi shares her personal resting heart rate data to show why measuring over time matters more than fixating on a single score. She explains how trends reveal stress, recovery, and adaptation, and why comparing yourself to your own baseline is the most useful approach. Learn practical steps to measure consistently, contextualize changes, experiment with one behavior, and use your physiological data to make intentional improvements in sleep, recovery, and performance. BONUS EPISODE 3: ON THIS EPISODE, WE'LL COVER ✔ What resting heart rate can reveal about stress, recovery, and adaptation over time ✔ The story hidden in my own data — from a high of 57 bpm in February to 53 bpm in August ✔ Why the six-month trend matters — and what my 2% lower average may be telling me ✔ How stress and training load can show up in your physiology before you consciously recognize it ✔ Why recovery and nervous-system regulation matter for building a more resilient baseline ✔ How to find your own RHR baseline instead of comparing yourself with someone else ✔ How to look for deviations and patterns across weeks and months—not individual days ✔ How to connect RHR with sleep, HRV, recovery, training, stress, and life events ✔ How to run your own personal experiment: change one variable, measure, and see what happens ✔ The bigger lesson: What gets measured over time can reveal a story you couldn't see day to day. Welcome back to the Neuroscience Meets Social and Emotional Learning Podcast, where we bridge neuroscience, social and emotional learning, and human performance so we can create measurable improvements in our well-being, achievement, leadership, productivity, and results. I'm Andrea Samadi, and if you've been following along through Season 16, you'll know that we've been building what I call The Brain's Operating System for Human Performance—a neuroscience-based framework designed to help us understand how the different systems of the brain and body work together to influence how we learn, adapt, connect, lead, and ultimately how we perform. We are currently in Phase 3 where we are covering Movement, Learning and Cognition. If you just finished Episode 405[i] with Dr. Kristen Holmes, you know we've been looking at recovery as an essential part of our Movement Loop. Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. And Kristen's work has reinforced something I've learned after years of tracking my own physiology: What gets measured gets improved. But this week, I wanted to dive into my own personal data to show us something I think is easy to miss: Sometimes what gets measured over time reveals a story you simply couldn't see day to day. When we're looking at a wearable every morning, it's easy to become focused on today's number. Today's recovery score. Today's HRV. Today's resting heart rate. Was it higher? Was it lower? But one number—or even one week—rarely tells us very much about the direction we're actually moving. It's when we begin to zoom out that patterns emerge. And that's exactly what happened when I looked more closely at my resting heart rate this year. What initially looked like a collection of numbers began to tell a much bigger story about stress, recovery, consistency, and adaptation. So my hope for this episode isn't that you compare your resting heart rate to mine. Your numbers will be different. My hope is that this episode encourages you to become curious about your own data. Maybe you track sleep. Maybe it's HRV. Resting heart rate. Recovery. Exercise. Blood pressure. Steps. Or even something as simple as your energy, mood, or ability to focus. Take one metric and zoom out. Look at three months. Six months. Maybe even a year. And instead of asking, “Is today's number good or bad?” Ask a different question: “What is the trend that I'm seeing here, trying to tell me?” Is something improving? Is something slowly moving in the wrong direction? Does your physiology change during periods of higher stress? (like you will see mine did). Can you see what happens when you sleep more consistently, exercise differently, recover better, or change one habit? Because sometimes the most valuable insight isn't found in today's score. It's hidden in the pattern. And once you can see the pattern, you have information you can actually use. That's really the purpose of sharing my personal data with you today. Not to say, “Here's what worked for me, so you should do exactly the same thing.” But to show you what can happen when we become students of our own physiology. We measure. Find the tool that works best for you. We notice. Patterns…ups and downs. We experiment. We become intentional with our behaviors to change/improve the numbers. We adjust and try something new/different. And then we measure again. Because ultimately, what gets measured gets improved—but what gets measured over time can reveal the story that you tell you more than just a bunch of numbers. And sometimes that story shows us exactly where our next opportunity for change might be. And that's exactly what happened with my resting heart rate. Earlier this year, I watched my monthly average climb to 56...and then 57 beats per minute. You can see my data in the show notes. Sept and October were even, at 54, and then something happened in November that took my RHR up, and it kept climbing.  I know what was happening in those months to cause the increase. And I went all out to protect my recovery. I worked on rest, hydration, extra exercise, and recovery sessions. Then it began coming down. in March 54 in April 53 The 56 in May isn't the most accurate representation of what was happening with my data, as we travelled internationally and there were 5 days my whoop didn't calculate my score correctly (something to do with the change in time zones) so I'm not going to say that I was stressed out during a relaxing vacation. But something happened that caught my attention. You can see it with the graphics in the show notes. My newest six-month WHOOP average dropped from 55 to 54 beats per minute—2% lower than the previous six months. This NEW result was highlighted in GREEN for me to notice the improvement. For the first time in this story, the baseline itself had moved. And that's what we're going to dive into today. Because this episode isn't really about whether 53 is a good resting heart rate. It's about something much more useful: Do you know your baseline with YOUR RHR—and do you know which direction it's moving? Even better, if you can forsee that it will be moving up, like I knew it was going to in January/February, do you have strategies in place to buffer the stress, and keep this number as close as you can to your baseline? Let's dive into this bonus episode. The Story Behind My Resting Heart Rate: Do You Know Yours? There's a number I've been watching for the past year. I watched it raise higher (when I'm stressed) and go lower when I'm doing all the right things to rest and recover. When I zoom out and look at this number over the past year, it tells a fascinating story about my fitness, recovery, stress, and the way my body is adapting. That number is my resting heart rate. And today I want to ask you: Do you know yours? Because one of the biggest lessons I've learned from nearly five years of tracking my physiology is something we've talked about throughout this podcast: What gets measured gets improved. But I think I need to add something to that. What gets measured over time reveals the story. And my newest data makes that clearer than ever. PART 1 — WHAT IS RESTING HEART RATE? Resting heart rate, or RHR, is simply the number of times your heart beats per minute while your body is at rest. Normal Ranges and Fitness[ii] Average adults: 60 to 100 bpm. Active adults: 55 to 85 bpm. Athletes: 40 to 60 bpm, because their heart muscle is strong and pumps blood with ease For adults, resting heart rate varies considerably between individuals. Fitness, genetics, age, sleep, stress, illness, medications, hydration, alcohol, temperature and training load can all influence it. So I'm not interested in comparing my resting heart rate with someone else's. I'm interested in comparing me with me. That's where wearable data becomes useful. Instead of asking: “Is 53 good?” I'm asking: “What is happening to my baseline over time?” And that distinction matters. PART 2 — MY RHR STORY BEGAN WITH A RISE When I first looked at this data, I focused on January and February. My monthly resting heart rate had climbed: January: 56 bpm. February: 57 bpm. Those numbers weren't alarming. I was experiencing higher levels of stress than usual at that time, and I was even prepared for the stress. But relative to my baseline, (55 bpm) the rise caught my attention. And that's an important distinction. A wearable isn't diagnosing why something happened. It can't look at 57 and tell me: “Andrea, this is stress.” But it can show me that something has changed. Then I can look at the rest of my life. How am I sleeping? How am I training? What's my stress level? Am I recovering? What has changed? That's when data becomes feedback. I was ready to implement some stress reduction strategies to get my RHR and nervous system back to its baseline. PART 3 — THEN THE PATTERN CHANGED After February, here's what happened: March: 54. April: 53. May: 56 (International Trip impacted this data) June: 53. July: 55. August: 53. And I love this part of the story because it wasn't a perfectly straight line. My RHR didn't simply go: 57...56...55...54...53. Real physiology rarely works like that. There were fluctuations. May went back to 56. July went to 55. But my resting heart rate kept returning to 53. April: 53. June: 53. August: 53. That's when I began wondering whether I was seeing something more meaningful than a few good months. And now I have another piece of evidence. PART 4 — THE NEW SIX-MONTH RESULT My newest WHOOP six-month report covers February 23 through August 21, 2026. And this is where the story gets interesting. My previous six-month average resting heart rate was: 55 bpm. My newest six-month average is: 54 bpm. WHOOP shows that as: 2% lower than the previous six months. One beat per minute doesn't sound dramatic. But I'm not looking for dramatic. I'm looking for adaptation. Something to show me that my body responded to the extra recovery that I was implementing to buffer the higher stress. For the first time in this particular story, the six-month average itself has moved down. And that means I'm no longer looking only at a few isolated low readings. The trend is beginning to move. PART 5 — THE AVERAGE WAS HIDING THE STORY This may be my favorite lesson from this entire experiment. Earlier, when I looked at a different six-month window, my average RHR was 55 bpm. And the previous six months? Also 55. If I had stopped there, I could have concluded: Nothing changed. But underneath that average was a changing pattern. My RHR had risen to 57 in February. This makes sense to me when I glance at the data. Then it repeatedly returned to 53 with my focus being on rest/recovery. And eventually the rolling six-month average moved from 55 to 54. This is why one measurement rarely tells the whole story. Trends matter. And sometimes your body is changing before the average catches up. PART 6 — 57 TO 53 There's another way to look at the data. February was my highest monthly average in this January–August period: 57 bpm. August is: 53 bpm. That's approximately 7% lower than that February high. I want to be careful with this number because I'm comparing two monthly endpoints—not two six-month averages. So I wouldn't call this a 7% improvement in my overall cardiovascular health. But it is another signal inside the larger pattern. What was happening in February? What is currently happening in August? And when multiple signals begin pointing in the same direction, (showing an improvement) I'm  paying attention. PART 7 — WHAT CHANGED? This is where I think self-experimentation becomes powerful. I didn't respond to the higher numbers by simply exercising harder. I've spent this year becoming much more intentional about recovery and regulation. Sleep. Daily movement. Zone 2 work. Meditation. Hydration. Infrared sauna. Red-light therapy. Paying attention to training strain. And increasingly, listening to what my physiology is telling me instead of automatically pushing through fatigue. I've also been experimenting with removing alcohol at different times this year, and the changes I've seen in recovery, HRV, sleep stress and resting heart rate have given me another variable to continue watching. I can't take this dataset and say: “This one behavior caused my RHR to fall.” There are too many variables. But I can say: The environment surrounding my physiology changed—and my trend changed with it. That's worth paying attention to. PART 8 — WHY DOES A LOWER RHR MATTER? In many people, particularly when associated with aerobic fitness, a lower resting heart rate can reflect a heart that is able to pump blood efficiently with fewer beats at rest. Training can increase stroke volume—the amount of blood pumped with each heartbeat. That means the heart may not need to beat as frequently to deliver the same cardiac output at rest. Autonomic regulation also plays a role. The sympathetic nervous system helps mobilize us for action. The parasympathetic nervous system supports rest-and-recovery processes. Resting heart rate reflects influences from both, along with many other physiological factors. That's why I don't view RHR as a standalone score. I view it as one piece of my physiological dashboard. RHR. HRV. Sleep. Recovery. Training load. And, most importantly: How I actually feel. PART 9 — THIS CONNECTS DIRECTLY TO THE MOVEMENT LOOP Remember the Movement Loop we've been building in Phase 3: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. My RHR data brings us directly back to the part of the loop I don't want us to overlook: Recovery → Adaptation. Exercise provides the stimulus. But we don't become fitter during the stimulus itself. The body needs an opportunity to respond to that stimulus. To repair. To replenish. To adapt. And eventually, that adaptation may become visible in our trends. That's why recovery isn't the opposite of performance. Recovery is part of the process that makes performance possible. PART 10 — THE BIGGER LESSON This episode isn't really about whether your resting heart rate should be 53. Mine doesn't need to be yours. Your number might be completely different. The question is: Do you know your baseline? And more importantly: Do you know which direction it's moving? What increases it? What decreases it? Because your physiology is constantly responding to the way you're living. Training. Sleeping. Recovering. Working. Traveling. Eating. Drinking. Managing stress. And sometimes those changes are happening quietly beneath the surface. Until you measure them. PART 11 — HOW TO IMPLEMENT THIS IN YOUR OWN LIFE So now I want to turn this over to you. I've shown you my resting heart rate story. What's yours? And you don't need five years of WHOOP data to begin looking for it. You just need enough information to establish your baseline, and then you need to become curious about what causes that baseline to change. Here's how I would start. STEP 1 — FIND A WAY TO MEASURE YOUR RESTING HEART RATE CONSISTENTLY First, find the measurement tool that works for you. Maybe that's WHOOP. Maybe it's an Apple Watch, Garmin, Oura Ring, Fitbit, or another wearable. Or maybe you're tracking your resting heart rate another way. The specific device isn't the most important part of this experiment. You can even just count your pulse beats that you get in one minute while resting. Just stay consistent as you measure. If you're going to look for a trend, you want to compare measurements collected under reasonably consistent conditions. We're not trying to find the lowest number we can possibly produce. We're trying to understand our normal pattern. STEP 2 — LEARN YOUR BASELINE Next, don't start by asking: “Is my resting heart rate good?” Start with: “What is normal for me?” Look at your data over time. If you have it, look at your last month. Then three months. Six months. And eventually a year. What number—or range—does your RHR tend to return to? For me, I knew that my baseline was somewhere around the mid-50s. That's why 56 and 57 caught my attention. Those numbers weren't necessarily concerning when compared with somebody else's resting heart rate. Someone else I know has a RHR of 80 and that's in the normal range. The higher scores mattered to me, because they represented a change from my baseline. That's the first lesson: Compare yourself with yourself. STEP 3 — LOOK FOR THE DEVIATIONS Once you understand your baseline, look for the places where your data moves away from it. Don't immediately label the change as good or bad. Just become curious. When did your RHR rise? When did it fall? Was it one unusual night? Several days? Several weeks? Or did your monthly average actually begin to move? This is where we stop looking at individual dots and begin looking for a pattern. STEP 4 — PUT YOUR LIFE NEXT TO YOUR DATA Now comes the part that I think is the most interesting. Take the RHR graph and mentally place your life beside it. Ask yourself: What was happening here? Was work unusually stressful? Were you traveling? Were you sleeping less? Were you sick? Had your training load increased? Were you drinking more—or less—alcohol? Had you changed your exercise routine? Were you recovering differently? What was happening emotionally? What was happening physically? This was important in interpreting my own data. When I saw my RHR increase in January and February, I knew what was happening in my life during those months. And when I saw May increase, I also had context: I had been traveling internationally, and I knew there were issues with several days of my wearable data. Context changes interpretation. A graph can show you what changed. Your life can help you investigate why. STEP 5 — LOOK AT MORE THAN ONE METRIC Here's another important point. Don't interpret resting heart rate completely by itself. Put it next to other information. What was happening with your HRV? Your sleep? Your recovery? Your training load? Your energy? Your stress? And most importantly: How did you feel? One metric gives us a clue. Multiple signals moving together can give us a much richer picture. Think of it as your own physiological dashboard. You're looking for relationships between the signals rather than allowing one number to define whether you're doing well. STEP 6 — CHOOSE ONE VARIABLE TO EXPERIMENT WITH Now we move from observation to action. Ask: “What is one behavior I could change consistently and then watch what happens?” Maybe it's getting to bed earlier. Maybe it's improving hydration. Adding more Zone 2 exercise. Building recovery days into your training. Meditating. Walking. Changing your alcohol intake. Or simply protecting more downtime during a stressful period. Choose something that's meaningful and realistic for you. Then give it time. This is important because we're not trying to manipulate tomorrow morning's score. We're trying to see whether consistent behavior begins to influence a trend. STEP 7 — MEASURE AGAIN And now we come back to the beginning. Measure. Notice. Experiment. Adjust. And measure again. You might even keep a very simple note beside your data: What changed this month? You could write: Higher workload. Travel. Better sleep. Started Zone 2. Stopped drinking alcohol. Illness. Vacation. More recovery. Over time, you begin creating something much more useful than a collection of numbers. You're creating a map of how your body responds to your life. DISCOVER YOUR RHR STORY So here's the experiment I want to leave you with. Pull up your resting heart rate data. And ask yourself these five questions: What is my baseline? When does my RHR move above or below that baseline? What was happening in my life when it changed? What other physiological signals moved with it? What is one behavior I could intentionally change and measure over time? Then zoom out. Don't judge yourself by tomorrow morning. Look for the story. Because the goal isn't to achieve somebody else's resting heart rate. The goal is to understand your own physiology well enough to recognize when something changes. And then have strategies available to respond. That's where measurement becomes useful. It moves us from simply collecting information... to using information to make better decisions. REVIEW — WHAT DID WE LEARN? Before we close, let's pull everything together. We started with one simple metric: resting heart rate. We learned that RHR tells us how many times our heart beats per minute while we're at rest—but the number becomes much more useful when we stop comparing ourselves with other people and begin comparing ourselves with ourselves. Then we looked at my own story. My RHR rose to: 56 bpm in January. And then: 57 bpm in February. Because I understood what was happening in my life at the time, those increases gave me information I could use. Rather than simply pushing harder, I became increasingly intentional about recovery. Then the pattern began to change. My RHR repeatedly returned toward 53. And eventually something even more interesting happened. My newest six-month average moved from: 55 bpm → 54 bpm. WHOOP identified that as: 2% lower than my previous six-month average. One beat per minute. Not dramatic. But that's exactly the point. We're not looking for dramatic. We're looking for patterns. We're looking for evidence that the system may be adapting over time. And that's why my biggest lesson from this experiment isn't: “My resting heart rate is 53.” It's: “I understand my resting heart rate better than I did before.” I know my baseline. I know some of the circumstances that push it higher. I'm beginning to understand some of the behaviors associated with it moving lower. And most importantly, I know to keep watching the trend. CONCLUSION — BECOME A STUDENT OF YOUR OWN PHYSIOLOGY This brings us back to something Dr. Kristen Holmes reinforced in Episode 405: What gets measured gets improved. But after looking at this data, I want to expand that idea. What gets measured gives us information. What gets measured consistently reveals patterns. And what gets measured over time can reveal a story. That's the opportunity I hope you take away from this episode. Become curious about your own physiology. Not obsessed with it. Not controlled by a score. Curious. Learn your baseline. Notice when something changes. Put that change into the context of your life. Experiment thoughtfully. And then zoom back out and see what happened. Because ultimately, we're not collecting data just to collect more data. We're trying to turn: Data → Awareness → Action → Adaptation. And that brings us right back to our Movement Loop: Movement → Brain Activation → Attention → Learning → Recovery → Adaptation → Performance → Greater Capacity. Your resting heart rate is only one metric. But it gives us a perfect example of what adaptation can look like when we stop staring at today's number and start paying attention to the larger pattern. So sometime after listening to this episode, open your own data. Go back three months. Six months. A year if you can. And ask yourself: “What story has my body been trying to tell me?” You might be surprised by what you find. COMING NEXT — BONUS EPISODE 4 And there's one part of my own physiological dashboard that I deliberately haven't explored deeply today. Sleep. Because recovery doesn't end when we stop exercising. Some of the most important recovery processes happen while we're asleep. So before we return to Dr. John Medina and move deeper into attention, learning, and cognition, I want to stay with the recovery side of our Movement Loop for one more bonus episode. In Bonus Episode 4, we're going to investigate restorative sleep. What exactly is restorative sleep? How can we measure it? What can our sleep data tell us? And perhaps most importantly: How can we use that information to improve the way we recover, adapt, and perform? We'll apply the same approach we used today. Not just: “How did I sleep last night?” But: “What story is my sleep telling me over time?” Because movement creates the stimulus. Recovery creates the opportunity to adapt. And sleep may be one of the most important places where that recovery takes place. I'll see you next time for Bonus Episode 4: The Story Behind My Restorative Sleep. REFERENCES [i]Neuroscience Meets Social and Emotional Learning Podcast EPISODE 405 “Movement Isn't Enough: How Recovery Drives Adaptation”  https://andreasamadi.podbean.com/e/movement-isnt-enough-how-recovery-drives-real-adaptation/   [ii] Health Direct “What is RHR?” https://www.healthdirect.gov.au/resting-heart-rate

Brett Hornig joins me in our Chamonix studio to preview the men's and women's fields at the 2026 OCC, part of the UTMB World Series Finals.In both fields, we cover top storylines and what to watch for, we answer some listener mail about the race, provide analysis of top contenders, categorize who we see as candidates for the win, for the podium, and the top 10, and we make bold predictions across a number of other fun categories.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Brett Hornig joins me in our Chamonix studio to preview the men's and women's fields at the 2026 CCC, part of the UTMB World Series Finals.In both fields, we cover top storylines and what to watch for, we answer some listener mail about the race, provide analysis of top contenders, categorize who we see as candidates for the win, for the podium, and the top 10, and we make bold predictions across a number of other fun categories.At the end of the preview, we transition to a pre-race interview with Toni McCann - a past CCC and OCC champion - who is lining up again at CCC. We get insights into her state of mind heading into her third straight appearance at this World Series final.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Lauren Gregory joins us in our Chamonix studio a week ahead of her debut at OCC.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Note: Kilian Jornet and Jim Walmsley are, unfortunately, out of UTMB this year. This information became public shortly after the recording of this podcast.Brett Hornig joins me in our Chamonix studio to preview the men's and women's fields at the 2026 Ultra Trail Du Mont Blanc (UTMB).In both fields, we cover top storylines and what to watch for, we answer some listener mail about the race, provide analysis of top contenders, categorize who we see as candidates for the win, for the podium, and the top 10, and we make bold predictions across a number of other fun categories.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Caleb Olson joins us in our Chamonix studio a little over a week out from his debut at UTMB.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Mikael and Jack Hutchens each bring up four things they do in their coaching practice that the research does not support, or does not support in the form they use it. What the evidence says, what they do instead, and the reasoning they would defend it with. HIGHLIGHTS AND KEY TOPICS: Tapering: Mikael prescribes 7 to 10 day tapers where the literature converges on two to three weeks, with a smaller volume cut than the meta-analyses land on. Why he thinks the study populations do not transfer. Torque training: Jack keeps low cadence work in every program despite a review finding no strong evidence it improves performance. His specificity case, and Mikael's rationale from the cadence drop late in an Ironman bike. Electrolytes: why Mikael prescribes them liberally while accepting the evidence is thin, the one athlete variable no study has controlled for, and the profile that really does not need them. Grey zone intervals: polarised training wins the short intervention studies, so why does Jack lean on the zone in between? The time horizon argument, and Mikael's three week VO2max block that stopped working after two. Heat training: ten sessions over two weeks for acclimation, five weeks of five for haemoglobin mass, against Mikael's minimal effective dose. Jack's pushback: does half a protocol buy half the adaptation? Strength training: where it sits in Jack's list of levers when time is fixed, who he does prioritise it for, and Mikael's rules on frequency, session length and the weekly hours threshold to bother at all. Sprint interval training: the protocol with a decent evidence base that Mikael almost never prescribes, what goes in that slot instead, and the cycling study published five days before recording that he never expected to see. Psychology: why Jack spends more coaching time on self-talk, goal setting and confidence than the evidence warrants, and Mikael's theory for why it looks so weak in group studies. SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: Jack Hutchens is a triathlon and endurance performance coach with Scientific Triathlon and a professional long course triathlete. Follow Jack on his coach page and Instagram. The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. Related episodes: Including sprint training in cycling – training responses and peformance improvements with Nicki Winfield Almquist, PhD | EP#300 Bent Rønnestad, PhD | EP#386 Effective bike commutes, strength training for Ironman, group rides for triathletes, supershoe effectiveness on hills, and more! | Q&A | EP#693 Related studies: Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis - Wang et al. 2023 Effects of tapering on performance: a meta-analysis - Bosquet et al. 2007 Effects of Cycling Training at Imposed Low Cadences: A Systematic Review - Hansen and Rønnestad 2017 The effects of a sugar-free amino acid-containing electrolyte beverage on 5-kilometer performance, blood electrolytes, and post-exercise cramping versus a conventional carbohydrate-electrolyte sports beverage and water - McIntosh et al. 2023 Effects of Sodium Intake on Health and Performance in Endurance and Ultra-Endurance Sports - Veniamakis et al. 2022 The effectiveness of polarized versus high-intensity training in moderately trained cyclists: a randomized parallel-design study - Moran-MacDonald et al. 2026 Long-term passive heat acclimation enhances maximal oxygen consumption via haematological and cardiac adaptation in endurance runners - Jenkins et al. 2025 Heavy strength training effects on physiological determinants of endurance cyclist performance: a systematic review with meta-analysis - Llanos-Lagos et al. 2026 The Effect of Strength Training on Endurance Performance Determinants in Middle- and Long-Distance Endurance Athletes: An Umbrella Review of Systematic Reviews and Meta-Analysis - Ramos-Campo et al. 2025 The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis - Hall et al. 2023 Effects of High-Intensity Interval Training Versus Sprint Interval Training on Factors Related to Endurance Performance: A Systematic Review and Meta-Analysis - Xiao et al. 2026 Effects of Including Sprints in One Weekly Low-Intensity Training Session During the Transition Period of Elite Cyclists - Almquist et al. 2020 The Inclusion of Sprints in Low-Intensity Sessions During the Transition Period of Elite Cyclists Improves Endurance Performance 6 Weeks Into the Subsequent Preparatory Period - Taylor et al. 2021 SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This episode is brought you by Precision Fuel & Hydration, a proud supporter of the Inside Running Podcast, it keeps us fuelled on our long runs and races. Brady catches up with Precision Ambassador Hugo Fry, a 2:17 marathoner, 63-minute half marathoner and 29-minute 10K runner, fresh off the plane in Australia ahead of the Sydney Marathon. Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ or follow us on Instagram: @insiderunningpodcast

Rachel Entrekin joins us in our Chamonix studio a little over a week away from her first start at Ultra Trail Du Mont Blanc.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

Hans joins us in our Chamonix studio a little over a week out from the start of CCC.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderNorda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeRaide - Making equipment for efficient human-powered movement in the mountains Support the show

In this week's podcast:Hyperventilating in the first five minutes of the swim (when you're a confident open water swimmer and it never happens in training): Listener Helen has had it wreck two 70.3 swims and wants Weymouth 2026 to be her comeback race. Rob explains what's actually going on (it's a CO2 problem, not an oxygen one) and gives her the mental and physical fixes to stop it before it starts.Also in this episode:Why the adrenaline surge on the start line drives hyperventilation, and how "arousal control" lets you rehearse a calm swim start weeks before race dayThe breathing-every-fourth-stroke and go-out-slower protocol, plus why swimming wide is worth the extra metresHow to practise close-contact swimming with club mates so bumped shoulders stop triggering panicRob's approach to strength work: small "s", big "C" conditioning to stay injury-free, not lifting to get biggerGlute and hamstring activation for anyone who sits at a desk all day, and why hamstrings need so little work to stay healthyMaintaining muscle mass as an older athlete: compound lifts at 50–70% of one-rep max, stopping well short of failureHow to periodise strength blocks around your FTP build so the gym work doesn't wreck your key bike sessionsTraining around the menstrual cycle - why it has to be individual, and how syncing recovery weeks with your cycle takes the pressure offLooking ahead at the race calendar so race day doesn't land at the worst possible timeA race report from Joe at IRONMAN Lake Placid: a 12:46 finish on a 6,700ft bike courseCramping in the first mile of the run, and the electrolyte lesson from the med tent afterwardsPlus: Rob is having three and a half years' worth of hair cut off in mid-September and donating it to be made into a wig for a child with cancer. It costs around £700 to make the wig and he'd be so grateful for anybody that can share any amount - big or small - via this donation link* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount

How to Survive Tennis in the Heat ☀️ | Hydration, Cramps & Tough Conditions Hot courts, blazing sun, humidity, endless rallies… summer tennis can be brutal. So how do you keep your energy up and your game together when the conditions are working against you? In this episode of the Tennis Warehouse Talk Tennis Podcast, we're breaking down how to handle some of the toughest conditions you can face on the court. From hydration and electrolytes to cramps, overheating, sun exposure and managing your energy during long matches, we're talking about the strategies that can help you stay prepared and competitive when the temperature climbs. We'll also discuss what to bring to the court, how to manage your warm-up and between-changeover routine, ways to adjust your game in extreme conditions, and the importance of listening to your body when the heat starts to take its toll. Whether you're playing a weekend match, competing in a tournament, practicing with friends or gearing up for a long day on the court, this episode is packed with practical tips to help you handle the heat and play smarter. In this episode:

459: European Athletics Championships | Izzi Batt-Doyle This episode is brought you by Precision Fuel & Hydration, a proud supporter of the Inside Running Podcast, it keeps us fuelled on our long runs and races. Izzi Batt-Doyle is this week's guest host, sharing her recent run of half marathons around Australia and her preparation for the Chicago Marathon. Julian remembers the days when he flew around the You Yangs. Brady gets in some quality time alongside his son. IRP Partner Offer: Saily have teamed up with Inside Running Podcast to offer an exclusive 15% discount on Saily data plans! It's an eSIM service app that lets you choose from a huge range of affordable data plans in over 190 countries and 8 regions Visit: https://saily.com/insiderunning This week's running news is presented by Precision Fuel & Hydration, they make it simple with a free online planner, visit precisionhydration.com and get your numbers. European Athletics Championships held in Birmingham featured the return of Jakob Ingebrigsten defending his 5000m crown, Andreas Aalmgren dominating the 10000m, Audrey Werro upsetting Keeley Hodgkinson in the 800m and Georgia Hunter-Bell winning a tactical 1500m. Results via World Athletics Jimmy Whelan places second at the Podium 5K in Manchester, running a time of 13:50 https://www.instagram.com/p/DcHBfOPsERl/  US 1500m Champion Jonah Koech sanctioned for irregularities in his biological passport, accepting a 3 year ban for blood doping. Lets Run Report Whispers are waiting on the World Road Racing Championships announcement then Moose contemplates some Core Lord behaviour. This episode's Listener Q's/Training Talk segment is proudly brought to you by Precision Fuel & Hydration. How would you plan a training week if you only had an hour a day, plus a long run?  Visit precisionhydration.com for more info on hydration and fuelling products and research, and use the discount code given in the episode.  Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ or follow us on Instagram: @insiderunningpodcast  

Send a text to Melissa and she'll answer it on the next episode. Headaches, night cramps, brain fog, and a racing heart can feel random—until you trace them back to a simple truth: hydration without minerals falls short. We dig into how dehydration and electrolyte imbalance shape mood, sleep, energy, and muscle function, and why the fix isn't just “drink more water.” From heat exposure and travel to stomach bugs and stress, we map the real-world triggers that drain fluids and minerals like sodium, potassium, magnesium, and calcium.We share a practical playbook you can use today. Learn to spot early signs before they snowball—dark urine, fewer bathroom trips, dry lips, irritability—and rebuild balance with steady sips, smart electrolytes, and mineral-rich foods. Grandma's chicken broth makes a star appearance for good reason: well-made stock delivers bioavailable minerals that your system recognizes, especially during illness or recovery. You'll also get a grounded, symptom-led homeopathy guide: Natrum mur for classic dehydration with cracked lips and sun sensitivity; China for weakness after fluid loss; Veratrum album for severe cases with cold sweat and collapse; Gelsemium for heavy, drooping fatigue; Phosphorus for thirst with poor retention; and Arsenicum album for small, frequent sips with restlessness after midnight.Along the way, we flag the moments to seek medical help—persistent vomiting, confusion, no urination, infant red flags—because remedies and electrolytes are partners, not replacements, for care. The goal is confidence: understand what your body is asking for, respond with the right mix of fluids and minerals, and use a well-matched remedy to smooth the path. Subscribe, share with a friend who battles leg cramps or post-flight headaches, and leave a review telling us your best hydration tip so more listeners can find their balance. FIND ME!

Join Austin & Hunter from Huntin' Fool as they sit down with Mike McLean from APEX Next Evolution to talk about how to prepare your body for hunting this season. Hydration, energy, fatigue, and recovery while in the field are discussed! View more at apexnextevolution.com and use code HF25 for an exclusive discount!   Get Connected: Subscribe to HUNTIN' FOOL on YouTube: https://www.youtube.com/@huntinfool_official   Become a HUNTIN' FOOL Member here: https://www.huntinfool.com/join   Download The HUNTIN' FOOL App: https://www.huntinfool.com/app     Follow us on Social Media: Facebook: /huntinfoolofficial 

Dr. Daniel Chong has spent years helping patients understand their true cardiovascular risk and take meaningful action to prevent heart attacks and strokes.In this episode, Rip and Dr. Chong dig into the confusing, often polarizing world of cholesterol and heart disease. Is LDL cholesterol really important? How low should it go? Is ApoB a better marker? What about calcium scores, lipoprotein(a), statins, saturated fat, and the growing noise around keto and carnivore diets?Dr. Chong offers a grounded, practical, and highly nuanced perspective. He explains why standard LDL cholesterol is only part of the picture, why ApoB and LDL particle number may provide a clearer view of risk, and why cardiovascular disease is never about one single factor. Instead, it is about the full internal environment: inflammation, endothelial function, blood flow, plaque stability, lifestyle, and diet.Rip and Dr. Chong also explore the limits of coronary artery calcium scores, the risks of relying on a “zero” score too early in life, and why soft plaque can still pose a serious threat even when calcified plaque is not detected.They also discuss saturated fat, heme iron, blood viscosity, hydration, testosterone therapy's potential effect on red blood cell count, and the fascinating protective layer inside our blood vessels known as the glycocalyx.This conversation is a reminder that cardiovascular prevention is about building a body that supports vitality from the inside out.You'll Learn:LDL cholesterol matters, but ApoB and LDL particle number may offer a more precise picture of cardiovascular risk.The longer LDL particles remain elevated, the greater the potential risk over time.Saturated fat can interfere with the body's ability to clear LDL particles from the bloodstream.Coronary artery calcium scores can be useful, but they do not detect soft, non-calcified plaque.A calcium score of zero does not always mean “clean arteries,” especially in younger people.Lipoprotein(a), or Lp(a), is an important marker to test at least once.Dr. Chong recommends looking at a broader cardiovascular panel, including lipids, ApoB, Lp(a), A1C, and hs-CRP.Heme iron from red meat is absorbed differently than non-heme iron from plants and may contribute to oxidative stress when elevated.Blood viscosity — or how “thick” your blood is — can influence endothelial function and plaque formation.Hydration, plant foods, and, in some cases, blood donation may help support healthier blood viscosity.The glycocalyx is a delicate, hair-like protective layer that supports endothelial function.A whole food, plant-based lifestyle remains one of the most powerful foundations for vascular health.Learn More About our 2026 Live PLANTSTRONG Events: https://plantstrongevents.com/ Let Us Help Your PLANTSTRONG JourneyLearn More About Our Corporate Wellness Program: https://liveplantstrong.com/corporate-wellness/ COMPLEMENT: Use code PLANTSTRONG for 30% off at https://lovecomplement.com/pages/plantstrong-special-offer Follow PLANTSTRONG and Rip Esselstynhttps://plantstrong.com/ https://www.facebook.com/GoPlantstrong https://www.instagram.com/goplantstrong/https://www.instagram.com/ripesselstyn/ Follow the PLANTSTRONG Podcast and Give the Show a 5-star RatingApple PodcastsSpotifyWatch on YouTubeEpisode Webpage

Jack Kuenzle returns to the show, this time wearing the coaching hat. Among other topics, we cover the opportunities and limitations of using large language models in training, self-coaching vs. hiring a coach for elite athletes, the pacing plan behind Max Jolliffe's Badwater course record, Western States vs. UTMB build differences, and the case for training levers beyond running.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderJanji - running apparel that goes the distanceRaide - Making equipment for efficient human-powered movement in the mountains Norda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeKodiak Cakes - my favorite oatmeal and pancakes Support the show

Marc Graveline is an aerodynamics consultant who works with WorldTour cycling teams as well as professional (e.g. Chelsea Sodaro, Lionel Sanders) and amateur triathletes, and road and gravel cyclists. He co-developed the Notio Konect, the first consumer on-bike aero sensor, and now develops his own device, the Gizmo. He also led the testing programme behind IRONMAN's decision to move the professional draft zone from 12 to 20 metres. We cover how to run an aero test you can actually trust, what to test and in what order, tyres and tyre pressure, and what IRONMAN's draft-zone testing actually found. HIGHLIGHTS AND KEY TOPICS: Why Marc disagrees with the idea that we have reached peak aero, and where he still sees the largest untapped gains across road racing, triathlon and gravel. Wind tunnel, velodrome or road: what each venue is good for, why he validates everything on the road, and where an age grouper without an unlimited budget should start. Building a road test you can trust: choosing a venue, how long an out-and-back should be, how many repeats, the ABBA protocol, and the single mistake that ruins more test sessions than anything else. The hierarchy of what to test, from position down to hydration, and where the biggest gains will come from. Why head position drives so much of the result, and why the change you make to your position is often not the thing that actually makes you faster. Helmets and skinsuits: which two helmets kept finishing first and second when 21 age groupers worked through a dozen of them at an aero camp, how heat and visibility should be weighed against the CdA number, and how much a custom skinsuit really buys you over one off the shelf. Tyres: what WorldTour riders on good roads are actually running for pressure, why erring on one side costs you more than the other, whether wider really is faster, and why a tyre that wins in the wind tunnel can still be the wrong choice for your race. The IRONMAN draft-zone testing: the stacking effect that showed up at 12 metres, what changed at 20, what those charts with no y-axis were actually trying to say, and the call to Magnus Ditlev's aerodynamicist that confirmed it in the real world. SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES: Follow Marc Graveline on Instagram. He is the first to admit he barely posts, but a DM is a good way to reach him with a question. The shownotes for today's episode can be found here. The full podcast episode archives (including category filters) can be found here. Related episodes: Tire pressure, aerodynamics, and smart equipment upgrades with Josh Poertner | EP#235 Dan Bigham: aerodynamic testing, equipment, and making your bike fast | EP#229 The Hour record and aerodynamics with Dan Bigham | EP#368 Bernardo Gonçalves | EP#397 The latest on aero sensors and aero testing with Michael Liberzon | EP#339 Aerodynamic testing in the field with Michael Liberzon | EP#294 Resources and tools mentioned: GoldenCheetah - free software for virtual elevation (Chung method) testing. Bicycle Rolling Resistance - the rolling resistance database Marc uses as a starting point. Silca tyre pressure calculator SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most complete indoor cycling platform for triathletes. Among their thousands of beautiful bike courses from all around the world, all filmed in stunning quality, they have over 75 IRONMAN and IRONMAN 70.3 race courses plus 20+ Challenge Family courses, so you can pre-ride your race from home. Real gradients, real visuals, and real feel! Head to rouvy.com and use the code TTS to get your first month free on top of a 7-day free trial. Effortless Swimming produce the best swim goggles for triathletes and open water swimmers. Their NanoClear anti-fog lenses give you clear, fog-free vision that lasts and doesn't wear off. Don't let foggy or leaky goggles ruin another swim. Go to shop.effortlessswimming.com and use the code TTS15 to get 15% off your goggles, and get a free two-month Effortless Swimming course membership.LEARN MORE ABOUT SCIENTIFIC TRIATHLON: The Scientific Triathlon website is the home of That Triathlon Show and everything else that we doContact us through our contact form or email me directly (note - email/contact form messages get responded to much more quickly than Instagram DMs)Subscribe to our NewsletterFollow us on InstagramLearn more about our coaching, training plans, and training camps. We have something to offer for everybody from beginners to professionals.HOW CAN I SUPPORT THAT TRIATHLON SHOW (FOR FREE)? I really appreciate you reading this and considering helping the show! If you love the show and want to support it to help ensure it sticks around, there are a few very simple things you can do, at no cost other than a minute of your time. Subscribe to the podcast in your podcast app to automatically get all new episodes as they are released.Tell your friends, internet and social media friends, acquaintances and triathlon frenemies about the podcast. Word of mouth is the best way to grow the podcast by far!Rate and review the podcast (ideally five stars of course!) in your podcast app of choice (Spotify and Apple Podcasts are the biggest and most important ones).Share episodes online and on social media. Share your favourite episodes in your Instagram stories, start a discussion about interesting episodes on forums, reference them in your blog or Substack. Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

This week Coach Rob Wilby answers two listener questions. Elizabeth DNF'd at IRONMAN Lake Placid after standing on a cold beach for 40 minutes before the swim start. Angie wants to know whether her gym bike is enough, or whether it's time to invest in a proper smart trainer setup. Plus a preview for everyone racing IRONMAN UK in Leeds this weekend, where the bike course and the forecast are both going to test you.Got a question for the show, or a first IRONMAN or 70.3 story to share? Send it to help@oxygenaddict.com* * * * * * * *SPONSORS* * * * * * * *Thinking about your first Ironman or 70.3 in 2026? At ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Team Oxygenaddict,⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ we specialise in helping busy professionals fit high-quality training around demanding jobs and family life. Book an application call today to find out if you'd be a good fit for Team Oxygenaddict here: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://team.oxygenaddict.com/consultation-call/ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠* * * * * * * * * * * *⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠precisionfuelandhydration.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fuel & Hydration Planner⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to get a personalised race nutrition plan for your next event. And then⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ book a free 20-minute video consultation⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ with a member of the PF&H Athlete Support Team to refine your strategy.Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use code OXYGEN26 at checkout to claim your 15% discount

In this summer listener Q&A episode, Dr. Scott Watier and Tommy Welling answer real questions from the fasting for life community, opening with an inspiring update from a ten-year OMAD practitioner who found that simply shifting her meal to earlier in the day was the single change that unlocked better results, more energy, and improved blood work. The hosts use her story to highlight a powerful mindset shift — fasting stops being a diet and becomes a lifestyle when it feels simple, sustainable, and freeing rather than restrictive and rigid. They tackle a listener question about extended fasting, clarifying that while foundational 16 to 36 hour windows are the weekly backbone for most fasters, longer resets of 48 to 72 hours and occasional 5 to 7 day fasts have real physiological value for those who have built the fasting muscle to support them. A thoughtful question about kids eating six times a day sparks a grounded conversation about how frequent meals aren't the problem for growing children — food quality and modeling healthy hunger awareness are what truly matter for long-term metabolic habits. The episode wraps with practical hydration tips for when plain water gets boring, and as always the takeaway is to pick one thing that resonated and put it into action before the next fast. ⁠⁠⁠⁠⁠Take the NEW FASTING PERSONA QUIZ! - The Key to Unlocking Sustainable Weight Loss With Fasting!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Resources and Downloads: ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠***NEW RESOURCE!*** GRAB THE INSULIN RESISTANCE BUCKETS SUMMARY GUIDE⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠SIGN UP FOR THE DROP OF THE ULTIMATE GUIDE TO BLOOD SUGAR CONTROL⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠GRAB THE OPTIMAL RANGES FOR LAB WORK HERE! - NEW RESOURCE! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠FREE RESOURCE - DOWNLOAD THE NEW BLUEPRINT TO FASTING FOR FAT LOSS!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠SLEEP GUIDE DIRECT DOWNLOAD⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠DOWNLOAD THE FASTING TRANSFORMATION JOURNAL HERE!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Partner Links: Get your⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ FREE BOX OF LMNT⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ hydration support for the perfect electrolyte balance for your fasting lifestyle with your first purchase⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ here!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠25% off a Keto-Mojo⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ blood glucose and ketone monitor (discount shown at checkout)! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Click here!⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Our Community: Let's continue the conversation. Click the link below to JOIN the ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Fasting For Life Community⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠, a group of like-minded, new, and experienced fasters! The first two rules of fasting need not apply! If you enjoy the podcast, please tap the stars below and consider leaving a short review on Apple Podcasts/iTunes. It takes less than 60 seconds, and it helps bring you the best original content each week. We also enjoy reading them!

Disclaimer: We recorded this episode a few days before the news broke that Courtney Dauwalter is racing UTMB.Brett Hornig joins the show for a preview-before-the-preview of UTMB 2026. We each bring our top 5 storylines heading into the biggest week in trail running, put out our current power rankings for the men's and women's fields, and play a round of Buy or Sell on the boldest claims for each of the championship races (UTMB, CCC, OCC).Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderJanji - running apparel that goes the distanceRaide - Making equipment for efficient human-powered movement in the mountains Norda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeMomentous - use code SINGLETRACK for up to 35% off your first order Kodiak Cakes - my favorite oatmeal and pancakes Support the show

458: City2Surf | XCR Lake Wendouree Half Marathon | World Athletics U20 Championships IRP Partner Offer: Saily have teamed up with Inside Running Podcast to offer an exclusive 15% discount on Saily data plans! It's an eSIM service app that lets you choose from a huge range of affordable data plans in over 190 countries and 8 regions Visit: https://saily.com/insiderunning Brad tries to keep his calf together as he prepares for holiday. Julian endures sickness around the household to put some big days in. Brady braves the Ballarat cold for the half marathon around Lake Wendouree.   This week's running news is presented by Precision Fuel & Hydration, they make it simple with a free online planner, visit precisionhydration.com and get your numbers.   Andy Buchanan won the City2Surf in 40:27 ahead of Luke Hince and Ed Goddard, with Holly Campbell winning ahead of Eloise Wellings and Stacey Winter. Official Results   Donve Viljoen won the Victorian Half Marathon Championship in 1:14:51 this year held at Lake Wendouree, Ballarat and winning over Mia Roux and Annabelle Coleman.  Sandringham won the Women's Premier Division over South Melbourne and Box Hill. Tom Bowers of APS just managed to win over Callen Goldsmith in 1:05:55 with Ben Ludbrook and Benjamin Beischer close behind. Sandringham also won the Men's Premier Division ahead of Melbourne Uni and Box Hill. AthsVic ResultsHub Daniel Williams won the silver medal in the 800m at the U20 Athletics World Championships held in Oregon, USA. Other performances included Eliza Lawton finishing top 10 in the 3000m. World Athletics Results   Whispers gets wind of a  few headliners for the Melbourne Marathon, Brady on the Loose wonders whether a frontrunner should get the attention, then Moose leads some more Core or Kook submissions. This episode's Listener Q's/Training Talk segment is proudly brought to you by Precision Fuel & Hydration. When life gets busy, what aspects of training should be the priority?  Visit precisionhydration.com for more info on hydration and fuelling products and research, and use the discount code given in the episode.  Patreon Link: https://www.patreon.com/insiderunningpodcast Opening and Closing Music is Undercover of my Skin by Benny Walker. www.bennywalkermusic.com Join the conversation at: https://www.facebook.com/insiderunningpodcast/ or follow us on Instagram: @insiderunningpodcast

A new generation of American gymnasts shined at the 2026 U.S. Gymnastics Championships this weekend. Also, the Powerball drawing swells to $905 million ahead of Monday night. Plus, we're back with another Today's Checklist, breaking down the do's and don'ts of staying hydrated, plus simple tips to help you beat that afternoon slump. And, Lance Bass and Joey Fatone from the legendary boy band "N-Sync" are teaming up to host a brand-new show called "Cocktail Wars." Hosted by Simplecast, an AdsWizz company. See pcm.adswizz.com for information about our collection and use of personal data for advertising.

David Ayala is a Professor of Mathematics at Montana State University and an amateur ultrarunner who most recently finished 3rd at the 2026 Hardrock 100.Until recently he'd never owned a watch. He has no social media. What he does have is a faculty webpage full of trip reports, written in LaTeX, for unsupported FKTs on the Wind River High Route, Sierra High Route, and Teton Center Punch, documented with a remarkable level of transparency. In this Sunday Conversation, we talk about training for flow state, why he calls competition "oblique collaboration," the huckleberry analogy, and whether he'll ever race again.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderJanji - running apparel that goes the distanceRaide - Making equipment for efficient human-powered movement in the mountains Norda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeMomentous - use code SINGLETRACK for up to 35% off your first order Kodiak Cakes - my favorite oatmeal and pancakes Support the show

After heavy sweating, plain water doesn't fully replace what your body loses because sweat carries away sodium, potassium and other electrolytes that are necessary for proper hydration, muscle function and recovery In a study of firefighters recovering from extreme heat exposure, carbohydrate-electrolyte drinks restored hydration more effectively than water alone, even though all participants drank the same amount of fluid People who consumed electrolyte-containing drinks remained less thirsty, retained more fluid and cleared exercise-related lactate faster, helping their bodies recover more efficiently after strenuous activity Hydration isn't just about how much you drink; paying attention to thirst, urine color and urination frequency provides a more accurate picture of your body's fluid needs than following a fixed water-intake rule Foods and beverages that provide both fluids and minerals, such as fruit, coconut water, cooked vegetables and electrolyte-enhanced drinks, support hydration better than plain water after significant sweat loss

Sophie Woods just ran the length of the Alps faster than anyone in recorded history. Starting in Trieste, Italy on July 4 and finishing in Monaco on August 1, she covered the Via Alpina, 2,018 kilometers and 117,614 meters of climbing across eight countries, in 28 days, 17 hours, and 59 minutes, beating the previous overall record by more than seven days.In this conversation, Sophie takes us inside the effort: the highs and lows, what she ate, how she paced certain sections, her sleep strategy, and how she handled setbacks like wildfires, bugs, and course reroutes.  We also discuss her background as a London-based hairdresser, seven years living in a camper van, her IVF journey, three finishes at Tor des Géants, and a podium debut at the Winter Spine Race that she credits with giving her a whole new level to dig from. Plus what she learned from other multi-week specialists and whether she's really lining up for PTL just weeks after this FKT.Partners:Precision Fuel and Hydration - use code SINGLETRACK at checkout for 15% off your next orderJanji - running apparel that goes the distanceRaide - Making equipment for efficient human-powered movement in the mountains Norda - check out the 005: the lightest, fastest, most stable trail racing shoe ever madeKodiak Cakes - my favorite oatmeal and pancakesAdditional Links:Follow Sophie Woods on InstagramCenturion CoachingSupport the show

Ryan Pineda and Brian Davila sit down with longevity expert John Jubilee to explore his 88-day cellular hydration protocol, the science and claims behind brain and body optimization, and the daily habits he believes can dramatically improve long-term health and performance.⁣⁣Connect with John - ⁣https://www.energizedhealth.com/⁣https://www.instagram.com/johnjubilee/⁣https://www.instagram.com/energized.health/⁣__________⁣If you'd like my team to run your marketing & sales department to scale your business apply here https://www.pinedapartners.com⁣⁣Join our private mastermind for elite business leaders who golf. https://www.mastermind19.com⁣⁣Want to be featured on the Wealthy Way Podcast? Apply here https://www.wealthyway.com⁣⁣If you want to start your real estate investing business, we'll give you 1:1 coaching, seller leads, software, & everything you need. https://www.wealthyinvestor.com⁣⁣Tired of paying so much in taxes every year? We'll give you strategy, tax prep, and accounting all in one place. https://www.taylor-tax.com⁣⁣Join free Bible studies and workshops for Christian business leaders. https://www.tentmakers.us⁣__________⁣Chapters:⁣00:00 - Perfect Health & Hydration⁣01:44 - Bench Press Record & Biblical Principles⁣08:50 - Testimonials & Health Turnarounds⁣15:01 - Brain Fog & Failed Diets⁣16:59 - Cellular Hydration Discovery⁣19:06 - 12-Step Hydration Protocol⁣30:04 - Follow the Money⁣30:32 - TRT, GLP-1s & Hydration⁣36:24 - Inflammation & Forgiveness⁣45:08 - Forgiveness & Healing⁣47:36 - Spiritual Strongholds & Freedom⁣50:40 - Knowledge & Cellular Healing⁣1:00:09 - Diet & Moderation⁣1:00:48 - Supplements & MSM⁣1:04:45 - Movement & Circulation⁣1:15:12 - Marriage, Family & COVID⁣1:16:29 - Online Coaching & Growth⁣1:18:41 - Longevity & Elite Performance

You know how your mood dips when you're hangry? Well, being thangry is a thing too! Thirst – being dehydrated – can have a very real impact on everything from your stress levels to cognitive function, and physical performance.We're heading back to this year's Happy Place Festival, where the Talk Stage was sponsored by hydration tablet Phizz.In this chat with Fearne, founders Dan Cray and Dr Paul Anastaciades explain why hydration isn't just about water, but about electrolytes and sugar too. Your brain needs all these things to function!Plus, how much water should you actually be drinking each day? Hosted on Acast. See acast.com/privacy for more information.

Episode Highlights With KatieWhy sunlight is essential for hormones, energy, mitochondria, circadian rhythm, and Vitamin D productionWhat a “solar callus” is and why the skin needs gradual training — just like musclesHow to safely build sun tolerance in early spring without burningThe internal factors that determine whether sunlight helps or harms you: minerals, hydration, antioxidants, and fat-soluble vitaminsWhy people who burn easily are often mineral-depletedHow I personally use apps like D-Minder to time my safe UVB exposureThe difference between infrared (IR) light vs UV light and why IR prepares the skin for safe UVHow to combine morning sunlight, gradual exposure, and internal nutrient support for deeper resilienceSeasonal strategies: how the body shifts from “winter mode” to “summer mode”My exact step-by-step protocol for increasing exposure each springResources Mentioneddminder appJust Thrive:Just Thrive Health has been one of my longtime favorite brands for gut health and they have an amazing Daily Gut Detox. Your immune system, gut barrier, and digestion get the support they need to stay strong and healthy. You can find this and their probiotics at justthrivehealth.com/wellnessmama or use code wellnessmama for 20% off your order. BioptimizersI love and use so many products from them, but I especially love the magnesium (Magnesium Breakthrough) and digestive enzymes (Masszymes). Visit bioptimizers.com/wellnessmama to get the best deal!