Some Work, All Play

David Roche and Megan Roche

Five to ten topics, sometimes about running, with lots of love and enthusiasm and science. We dig deep into training, races, studies, pop culture, and much more! With Megan Roche, M.D. and David Roche!

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326 episodes
Updated July 28

Episodes326

Newest first

Nov 28, 2023 · 1 hr 24 min
182. Wild Science on Post-Exercise Ketones, New Running Tech, Bone Density, and Protein Sources!
We turned the hype meters to 11 for this awesome episode! The main training topic was on the wild, uncertain science of post-exercise ketone supplementation. We take you into the cutting-edge of this emerging field of research, like a Magic Schoolbus for the scientific method. Ketone bodies are naturally produced after exercise, an evolutionary mechanism honed over millions of years. Now, through a relatively new liquid supplement, evolution has a dimmer switch. That switch could enhance adaptation and performance...or it could go down more sinister paths. We highlight some stunning studies, including a review article released just last week, with implications for how we think about uncertain physiology in other areas too. We also dug into a listener question about bone density! In coaching and research, we have seen big changes in bone density over time. No matter where you start, you can improve your outcomes via training and nutrition. We're past Halloween season, but it's never too late to get extremely excited about skeletons. And this one was so full of fun! Other topics: race week thoughts, a study on training data from athletes who leveled up to world-class performers, 2 technology updates on shoes and shirts, eating disorder recovery, a fascinating new study on how protein synthesis changes based on protein sources, and hot takes. For some reason, we take a diversion to riff on "g-receptor signaling" in a way that won't teach you anything, but may change how you think about biology. We promise that you won't get these riffs on Huberman. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Nov 21, 2023 · 1 hr 33 min
181. Fueling and Next-Day Performance, Running Cadence, Sodium Bicarbonate Supplementation, and NCAA XC Recap!
We brought some big-time gratitude to this supersized Thanksgiving episode! The main topic was a new study looking at how fueling during training impacts next-day performance and protein degradation. We are seeing a new world order in eating and training! We also present some contrasting perspectives from prominent coaches, trying to discern between data and anecdotes, highlighting where there is nuance. The future is here. The future is TASTY. And sometimes the future will be STICKY. With many listeners traveling for Thanksgiving, we figured it would be a good time to do our longest episode ever, full of our favorite discussions. Topics: methods to improve running cadence, training with music, winter gear and staying warm, a profound listener message on their fueling journey, a ballad for the thick hogs, the Western States lottery's exponential growth, an NCAA Cross Country Champs recap, Parker Valby's low volume running plan, the great Between Two Pines podcast, UTMB Whistler follow-up, our thoughts on Sam Altman's ouster from OpenAI, concerns about a SWAP podcast curse, Strava as a dating app, some of the science on sodium bicarbonate supplementation, worries about doping using worm blood (seriously), and hot takes. We hope this episode is like your Thanksgiving celebration: wet and covered in gravy. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Nov 14, 2023 · 1 hr 31 min
180. Strength Work and Muscle Fibers, UTMB Controversy Updates, Creatine, and Speed in Ultras!
We were extra carb-loaded for this awesome episode! The main training topic was on a new study looking at how strength work changes muscle fiber properties over time. Strength training seemed to reverse the aging clock! We dig into the nuances of what it means and how to apply the findings for endurance athletes of all ages. Invest in a big kettlebell now. The juiciest topic was the upheaval in trail running after UTMB's Whistler fiasco. It's a story as old as time, with the big power player throwing their weight around and responding to push-back with weak apologies. Now, a new World Trail Majors series is stepping up to go head-to-head with the juggernaut. What comes next? We have some ideas. Get ready to swirl around in a controversy that could determine the future of trail running, with implications that apply across participant sports. And that was just the start of the fun! Other topics: getting up from the couch after periods of forced rest, improving recovery rates during hard training, a new American Record at 50 miles, a wild (true?) story from swimming featuring Diana Nyad, an update on the drama surrounding the USATF Marathon Trials, retirement in trail running, cut-off times, e-bikes, creatine supplementation, and hot takes. Somehow, we discuss the plot of the 1995 movie Casper. We hadn't seen it in 18 years, so get ready for a whimsical game of telephone with the deranged movies we showed kids in the 90s. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Nov 7, 2023 · 1 hr 26 min
179. The Carbohydrate Revolution, Deep Thoughts on Coaching and Leadership, and Pacing Like Beautiful Idiots!
Our brain juices were really flowing on this great episode! The main story came from the pro peloton in cycling, where athletes are pushing the limits of carbohydrate consumption during hard races. In general, teams closely monitor fueling to get athletes to 100-120 grams of carbs per hour (400-480 calories), and there are hints that some are pushing the limits even farther. What can we learn? Our theory: "food doping" is not just for the pros, it's the way for all of us to access our greatest strengths and make hard training healthier in the process. Yet still, somehow, this is an unsettled area for runners. We bring the heat with our spiciest thoughts on performance fueling. It's really hard to summarize this episode, so we'll just say this: as soon as the recording stopped, we agreed that it was the most fun we have had doing one of these. You probably know what that means... so many weird and fun discussions! Other topics: Josh McDaniels getting fired from the NFL as an excuse to wax poetic on ego-driven coaches, why the sports world has so often celebrated coaches who are bad people, what lessons there might be for leadership generally, why we love when athletes race as often as possible at shorter distances, our endless Halloween, a debate on candy flavors, the most incredible story from the US Trail Half Marathon Championships, a cool new study on timing of iron intake, NYC Marathon stories, Strava DMs, how to think about MRIs, and hot takes. Our takes are like our crop tops and like all of our listeners. They are HOT STUFF. For a weekly bonus episode (and bi-weekly newsletter, plus merch), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Oct 31, 2023 · 1 hr 22 min
178. UTMB's Big Blunder and What's Next For Trail Running, Intensity Distribution Science, and Big's Backyard!
We put on some dinosaur onesies (our business formal) for this awesome Halloween episode! The big discussion was on UTMB's controversial announcement of a new race in Whistler, Canada, on the same weekend as the now-discontinued, grassroots race called Whistler Alpine Meadows. UTMB rode the sport's wave of exponential growth, gobbling up races to incorporate into their World Series. When Whistler Alpine Meadows was denied a permit, they swooped in and plopped a corporate race in its place. It's a fascinating mix of business strategy, economic models, relationships, and culture, and we try to break it all down in a nuanced and empathetic way. We accept that a rising tide lifts all boats, and we acknowledge that we benefit from it. But if that tide destroys the smaller boats (whether through intention or mere negligence), we need to reject that thesis of unrestrained growth. This could be a turning point in the future of endurance sports, and the community has the power. Before getting to UTMB's big blunder, we talked about training intensity distribution through the lens of a new review study! Across sports, endurance approaches coalesce around similar intensity distribution numbers, whether the sport involves the pool, the snow, or the trails. How wild is that? What are we seeing? In that convergence, there are lessons about how you structure your weeks and think about long-term growth. And there were so many other fun discussions! Topics: heat training via Halloween costumes, the sexiest dinosaurs, our feelings on ghosts, 2 show recommendations, the importance of easy training and how that influences weekly structure, why workout design may be less important than you think, speed development, a recap of Big's Backyard and Harvey Lewis' awesome achievement, the Javelina 100, and hot takes. For a weekly bonus episode (and bi-weekly newsletter plus access to SWAP gear), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: janji.com (code "SWAP")
Oct 24, 2023 · 1 hr 27 min
177. How to Use Caffeine, Blue Sky Marathon Lessons, Shoe Wear Science, and Pre-Run Fueling!
We brought some Big Party Energy to this great episode! The main discussion revolved around different ways we put research into practice. This weekend, David had one of his best races ever at the Blue Sky Marathon, and we adventure to the coolest edges of the science to tell you what we are trying! That included a deep dive into caffeine's role as a performance enhancer, particularly for fatigue resistance. Strategic, individualized caffeine consumption could be a massive opportunity for breakthroughs. Or, you might crap your pants and never sleep again. Worth it?! We also talked about the wild, emerging science on ketone supplementation after exercise. It's hotly debated, but studies have found increased red blood cell production and reduced symptoms of overreaching with this intervention. We use the topic as an excuse to jump into the choppy waters of new science, where there may be adventure opportunities! Or there may be sharks who politely ask for more studies before experimenting with new protocols. Science sharks?! And this episode was a total party with some of our favorite topics! Other discussions: a 3-cake birthday party, stress and health, big breakfasts, high-calorie fueling during races, year-round heat exposure, thoughts on pacing, a new study on how shoes wear down over time, continuous lactate monitoring, a rundown of this week's endurance news, and hot takes. Somehow, we end the episode harmonizing to Nelly's "Grillz." That's how every podcast should end, along with every graduation speech and most presidential addresses. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: janji.com (code "SWAP")
Oct 17, 2023 · 1 hr 23 min
176. Hemoglobin and VO2 Max, Zone 1 Training, Your Watch's Metrics, and Prototype Shoes!
We ate a truly stunning amount of chicken and milkshakes to fuel this great episode! The main training topic was on a new review article connecting hemoglobin levels and VO2 max. Across nearly 400 studies, these variables have a strong statistical correlation. Blood volume could be primary a driver of performance, and we break down some simple ways to optimize your levels. We also celebrated Megan's return to training after some good health news! That was a great excuse to talk about the lost art of Zone 1 training. Easy can be very, very easy (at least some of the time). Your mitochondria and muscle fibers will thank you! And this episode featured a ton of our favorite discussion points! Other topics: energy availability and our jaw-dropping Chick-Fil-A order, developing the entire aerobic curve, 3 ways to support self-belief, an incredible story from baseball's Philadelphia Phillies, doping thoughts, our issues with prototype shoes, qualities of good coaches (and whether they need to run themselves), your watch's metrics, whether you should pay attention to them, and hot takes. One of our listeners has a disturbing view of toilet paper that you need to hear... and ignore. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: janji.com (code "SWAP")
Oct 10, 2023 · 1 hr 28 min
175. Running Controversies, Chicago Marathon Stories, and Heart Rate Changes!
We brought some A+ brain energy and some C+ heart efficiency to this awesome episode! The main topics involved the extremely eventful weeks in the running world. On the joyous side, the Chicago Marathon was a race for the history books, with a new world record and blazing fast times from US runners. We celebrate the incredible Molly Seidel, plus talk about body image, fueling, rest days, training volume, and more. On the less joyous side, we discuss a controversy from a brand's social media post about the Boston Marathon. You know the one. And if you don't, get ready for a wild ride into the intersection of marketing, social media, and unintended consequences. We break it down, challenge each other, and hopefully come to a loving conclusion... After Megan was 100% right, of course. And this episode was jam-packed with a mix of both important and irreverent discussions! Topics: last week's heart health setback, our hope for the future, training partners, protein intake, starting strength work, the cancellation of the Twin Cities Marathon due to heat and what that means for the future, abnormal heart rate responses, how to manage inflammation, and a listener corner email that will BLOW YOUR MIND. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: janji.com (code "SWAP")
Oct 3, 2023 · 1 hr 21 min
174. Wild Heart Rate Data, New Coaching Theories, and 8 Shoe Reviews!
You want the best podcast vibes? Because that's what you get on this episode, with some 4 AM recording energy. Why were we recording at 4 AM? For the love of the game! The main training topic was answering a listener question about what excites us most right now in coaching and theory. We delve into some of the scientific history of VO2 max via a new study, whether you should do shorter races, how to think about intensity distribution, popular supplements we are intrigued by, and lots more. We backed that important discussion topic up with a silly compilation of shoe reviews. Do you want to find the next shoe for you? Start here. Then go other places too, since we are mainly making fun of shoe companies. And that was just the start of the pre-dawn fun! Other topics: the FURTHER project seeing how far athletes can go, our one at-home recommendation to improve your quality of life, the most weird heart rate responses to stress, WHOOP's new use of AI, Transvulcania leaving the UTMB World Series, Jim Walmsley getting a golden ticket to Western States, a wonderful new study on ultras, and hot takes. Stick around for a beautiful listener corner email at the end that will bring tears to your eyes and put fire in your belly! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP")
Sep 26, 2023 · 1 hr 28 min
173. Grindstone 100k Lessons, Jim Walmsley's Training, and Marathon World Record!
The vibes were STRONG in this episode, even though the ankles were WEAK. It started off with a fun recap of the Grindstone 100k. What happens when an entire season is built around a goal, but it all ends in some delicious failure? Setbacks can be good for the soul, in moderation. In that way, they're kinda like bacon. Even more joyous than that was a full breakdown of Jim Walmsley's UTMB training, distilling some lessons from last week's interview. He gave us so many good nuggets, from weekly mileage to workout structure to season distribution, and we savor those tasty, tasty nuggets. Now we just need to convince Jim to let us co-write "The Walmsley Method." All-in-all, this might have been the most fun we have ever had recording an episode! Other topics: the best sports story of the year, why we want to be like cyclist Sepp Kuss, a new study on training intensity in top cyclists, the $500 shoes from Adidas that were just used to set the road marathon world record, why that record makes us feel a bit queasy (with some unexpected tangents about economic theory), thoughts on caffeine intake via a new study on sleep impacts, and hot takes. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Sep 19, 2023 · 1 hr 25 min
172. Jim Walmsley Interview! Training at the Edge and Betting on Yourself
This episode is one of the coolest moments of our lives: interviewing Jim Walmsley! We met Jim way back in 2016, and since then, we have been two of his biggest fans. Reconnecting more than 7 years later after his course record triumph at UTMB was such a joy. Jim opened up about everything around UTMB, from his specific training approach to the emotional side of getting vulnerable, "failure," and finally achieving his big goal. Jim moved to France with his partner Jess, with everything pointed at this one event. How do you respond to adversity when so much is on the line in a very public way? He stepped into the fire with vulnerability and courage, and there are tons of lessons for anything you care about in life. Topics: the emotional side of achieving his goal, overcoming low points and failures, pressure, training volume, his approach to workouts, going dark on Strava before UTMB, how his training has changed over time, nutrition during and after runs, his next big scary goal, and his legacy in the sport. We can't wait for you to hear this one! We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Sep 12, 2023 · 1 hr 11 min
171. High Energy Training, Health and Longevity in Ultras, and Heart Rate Changes!
We brought joy and so many spike proteins to this episode! The main training topic was on post-UTMB reflections about lower volume, higher energy training from the incredible Leah Yingling. You don't need to hammer your body to have success! We discuss why endurance training should uplift feeling good as a proxy for adaptation over time, starting at the cellular level and going all the way up to brain function. Healthy athletes crush b*tches! A background theme of the episode was the sickness going around our house, and what it looks like to BELIEVE when dealing with tough moments. Though maybe we should have believed in booking refundable plane flights to the Grindstone 100k. And there were tons of other fun discussions! Topics: acute versus chronic stress, volume accumulation, ultras and health, how our inner children might be guiding some of our athletic journey, the most uplifting story from a listener about their mile race, why Deion Sanders is our favorite coach, Coco Gauff's swag, Barry Bonds' Strava profile, heart rate changes across a season, interval duration, and hot takes. Make sure you stick around for a beautiful Listener Corner email at the end. You'll be ready to run through a brick wall afterward! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Sep 5, 2023 · 1 hr 38 min
170. History at UTMB! Courtney Dauwalter, Jim Walmsley, and a Year of Legends! Live from Chamonix!
This very special episode is coming to you from Chamonix, right after the finish of the UTMB races! We were all around the courses, screaming until our voices gave out, gathering up all the inspiration from the incredible athletes. Our goal is to transport you to France with us for the most historic year ever! For the optimal listening experience, consume this podcast with a warm baguette. The main stories were Courtney Dauwalter and Jim Walmsley at UTMB. Courtney redefined what is humanly possible this summer, and we discuss whether she is the best athlete ever across sports. Jim went all-in for his victory, moving to France to train on these trails. That course record is the payoff after years of hard work and belief. We are living in a moment of running history that will be talked about 100 years from now, and part of that future discussion will revolve around this year's race. How cool is it to be living history in real time?! And there were so many other awe-inspiring things to talk about! Topics: Zach Miller's ability to dig deep, the importance of confidence, the power of being a hype squad, our European experience, France hot takes, training thoughts, why we are attending the CHURCH OF THE BIG QUADS, how age may not be the limiter that some previously thought, the benefit of cross training, and so much more. We are extremely sleep-deprived, but more full of life than we have ever been before. The highs and lows of UTMB are metaphors for life, and this episode aims to bring you a steaming baguette of existence. We love you all! HUZZAH! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Aug 29, 2023 · 1 hr 33 min
169. Live from Chamonix! UTMB Races, Facing Adversity, and More from Trail Running's Super Bowl!
We traveled halfway around the world to bring you this very special episode from Chamonix, France, the site of the UTMB races later this week! Our sleep is low, but our spirits are high. The main topic was on initial reflections on European racing and UTMB later this week. Our biggest prediction is that North American runners are going to have some major success over here in the coming decade, and we explain why. It's not just because we are extremely biased, though that plays a role. That discussion built into a new study on "physiological resilience" and how there may be a new pillar of training theory. For those scoring at home, that means there are now 4 pillars in the literature. Bonus pillar?! Huzzah! That's not all! We chatted away the jet lag for one of our longest and most fun episodes ever. Other topics: the ubiquity of adversity, our deep thoughts on Europe, a wild new study on ultra endurance events and cognition, the evolutionary implications of the study, some breakthrough research on heat exposure and hemoglobin mass, hot takes, and an incredible listener corner. From that listener corner: "The race showed me that strength didn’t come from doing the things I can already do, but trying the things I didn’t think I could." For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Aug 22, 2023 · 1 hr 31 min
168. Leadville 100 Magic, UTMB Preview, and Lower Volume Training!
We had a blast on this episode talking about some of our favorite topics! The main discussion was on takeaways from a magical Leadville 100 Miler. Jacquie Mannhard's breakthrough win came from shockingly low training volume (often under 45 miles per week) and we break down some lessons from her journey. At the finish, she popped a champagne bottle like it was her destiny! New life goal: train hard to pop them bottles. We also break down this year's UTMB races, making some predictions and debating some big themes in the growth of the sport. Is this the year that Jim Walmsley wins? Yes, one of us thinks. Will we bet against Courtney Dauwalter? At least one of us is not stupid. And that was only the start! Topics: a new study on energy constraints and compensation, some relationship thoughts, a listener corner that will give you so much life, and hot takes. Here's one take we are comfortable writing down: standing desks are how we know the Devil is a furniture designer. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Aug 15, 2023 · 1 hr 24 min
167. Fueling Breakthroughs, Mental Health and Performance, and Stomach Training!
This episode was a total joy talking about food, brains, and training! The main discussion was on a term sent in by a listener: "food doping." Endurance sports are being revolutionized by a focus on high fueling levels during activity. Some cyclists consume up to 600 calories per hour in hard races! In the process, performances and fatigue resistance are accelerating at rates that haven't been seen since previous eras defined by PEDs and cheating. Is mid-activity fueling the secret to unlocking your potential in a healthy and sustainable way? We talk about the science and practice from the cutting edge of endurance performance. Your slurps will set you free! We also geeked out on a survey of coaches discussing individual response rates in research, and how mental health is often viewed as a confounding variable. In the survey, coaches thought that actual physical training was 5th in the list of most important elements in determining adaptation. Meanwhile, research rarely focuses on all of the non-physical variables that go into individual responses! We discuss the offset, teeing up some exciting opportunities for athletes and coaches. And that was just the start! Other topics: big training blocks, coaching science, gut training, sports stories, masculinity and gender, toenails, and hot takes. Our new gear is available for orders this week if you join our Patreon! We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Buy Janji's amazing gear: https://janji.com/ (code "SWAP") Precision Hydration discount link: https://visit.pfandh.com/swap
Aug 8, 2023 · 1 hr 24 min
166. UTMB Training, Olympic Trials Thoughts, and Love with No Notes!
We brought full hearts and clear nasal passages to this awesome episode! The main training topic was on the gargantuan Strava files of athletes preparing for the UTMB races. We zoom out to talk about multi-year growth, a study on speed and ultra performance, and the balance between long-term health and short-term performance. Health and ultra performance can go together like ketchup and everything! We also talked about how we apply the principles of double threshold workouts using uphill treadmills and cross training. Yes-way to Norway! And this episode was jam-packed with some of our favorite discussions! Topics: our all-time favorite study on aging and performance, Olympic Trials thoughts after the announcement of a noon start time in Orlando, the Kauai 50 Miler and the inspiring boss Ryan Miller, a tutorial from Megan on the side-pee, a study on timing strength training for optimal adaptations, and hot takes. Our new gear is available for orders this week if you join our Patreon! We love you all! HUZZAH! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap Precision Hydration discount link: https://visit.pfandh.com/swap
Aug 1, 2023 · 1 hr 29 min
165. The Next Frontier of Hydration, Strength and Mitochondria, and Sweat Tests!
The theme of this episode: we are all powerful dump trucks! The main training discussion was on a new study looking at how strength work may help (or hurt) mitochondria adaptations. This study had wildly unexpected results, just like we like them! We also talked about our experience with sweat testing and some of the research on hyperhydration. We expect the science of hydration (personalized based on genetics) to be a frontier of performance and health in the future. And the future is tasty. Plus we had so much joy talking about a whole host of topics! Roadmap: Courtney Dauwalter's plan to race UTMB after setting course records at the Western States 100 and Hardrock 100, Megan's breakthroughs in side-short pee science (Nobel Prize?), our theories for why times for longer distances are progressing more than the 800 meters on the track, a study on morning versus afternoon training, some of our favorite storylines from the Tour de France Femmes, listener questions on dealing with injuries and RED-S concerns, 2 incredible listener corner emails, and hot takes. Fact: chocolate melts in your mouth, thus it is liquid fueling. Peanut butter cups are truly nature's performance fuel! For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap
Jul 25, 2023 · 1 hr 24 min
164. The Science of Stress, AI and Athletics, and "Loving" Running!
We came into this episode with so much excitement to talk about some of our favorite topics! This week's main discussion was on a new study examining the cellular-level effects of chronic stress. We zoom out from the biology of stress to talk about what it may mean for training. If you play your cards right, maybe rest days will make you live forever! We also had a joyous time talking about the future of artificial intelligence and athletics, through the lens of coaching, before zooming out to everything. This is an area where we aren't experts, but we have some OPINIONS. Long story short: we think that AI is going to transform most fields, including our work. Even as we strive to understand what the future might look like, we think it's a hopeful message to embrace what makes you human! And that was just the start of the fun topics! Here's just a smattering of what we talked about: reflections from the aquarium, filter water bottles for hydration, the best ankle tape, a study on social media and performance, a new 8k record with a big asterisk, Taylor Swift's fatigue resistance, the restaurant that will change your life, final reflections from the Tour de France, what it means to "love" running (or anything), sweat rates, and Hot Takes. There are apparently people out there who listen to classical music for their workouts. We disagree with that approach, and suggest classic Ludacris and Blink-182. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap
Jul 18, 2023 · 1 hr 24 min
163. Courtney's Legendary Hardrock 100, Fueling Before Events, and Pre-Cooling!
We brought hearts full of love and legs full of toxic waste to this episode! Our main discussion was a big breakdown of science-driven lessons that we try to put into practice with racing. Megan is BACK, winning and crashing the overall podium at a tough mountain 25k! We talk about the science of pre-race carb intake, and how we screwed it up. Pro tip: make sure your pasta is not made of beans. Other topics: pre-cooling and performance, hiking v. running, altitude considerations, ankle taping, using rest opportunities, and liquid fueling. The most fun we had though was talking about Courtney Dauwalter making history at the Hardrock 100! Three weeks ago, she demolished the record at the Western States 100, only to back it up with another record at Hardrock. How is that possible? We speculate on the physiology behind the best ultra athlete in human history, and what we can all learn from the GOAT. Ice cream is necessary, but it's not sufficient. And we talked about so many other fun things! Topics: blood volume and performance, what that means for hydration and altitude, the murky science of fatigue resistance, more science from the Tour de France, a wild story about Strava being used in war, Hot Takes, and the most life-affirming listener corner. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Try Athletic Greens: drinkAG1.com/swap