Some Work, All Play

We got the surprise of our lives before recording this dazed-and-excited episode! The main topic was the Canyons 100k. It was Megan's dream race, and you may have seen... she did not start. We had some incredibly surprising news right before we boarded our flight to California for the race, and we process it in real-time on the episode. Hopefully the discussion and Megan's openness helps you deal with whatever big surprises you face in life!

Even though Megan didn't race, we cheered and crewed as ultra history was made at the race! This year's Canyons 100k had a performance for the ages from Katie Schide, plus a breakthrough from Rod Farvard, a selfless act from Drew Holmen, and so much more. We break down the dynamics, full of joy from seeing it all live! The big discussions revolve around training theory, fueling approaches, how cooling mattered even in temperate conditions, our complex thoughts on carb loading, hydration needs, and inspiration from the back of the pack.

And we brought a giddy, delirious energy to some awesome topics! Other topics: why we were so surprised by the big news, how Megan feels about it all, societal expectations in early pregnancy, Allie Ostrander's wonderful reflections on crying after races, continuous lactate monitors, the 776 Invitational's huge investment in women's track and what it might mean for the future of the sport, why it's bloodwork season and what people should test, the new ruling making non-competes unenforceable and how it's relevant for endurance sports, the TikTok ban, and hot takes.

Life comes at you fast. Maybe that's why we podcast fast! Knowing you all are along for the journey means so much to us. Into the great unknown we go! HUZZAH!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Subscribe to AllieO's channel: youtube.com/@allie_ostrander

Try Athletic Greens: drinkAG1.com/swap

We sipped on some of the finest, chalkiest electrolyte drink for this great episode! The main topic was gearing up for big events, spurred by Megan's upcoming adventure at the Canyons 100k. After the health issues, we were unsure whether we'd ever be able to have this sort of discussion on the podcast, and listeners have been there every step of the way. If there is any test, it's in training. Racing is a celebration. This episode celebrates the broken road to get to the race-day party!

This one was also packed with fun science! The main study helped debunk energy availability cycling, where athletes intentionally reduce energy availability in an attempt to improve power-to-weight ratio. Running is a power sport, and it's all about improving that power!

And we had tons of our favorite topics to discuss! Other topics: getting used to on-course nutrition options, the emotional process of getting to start lines, vibes-based earrings, David's up-and-down crash recovery, a new study on fasting metabolism, 3D-printed shoes winning the Boston Marathon, the new UTMB and HOKA partnership, an international doping scandal, a cool study on e-sports training, Dan Quinn's approach to coaching, a new menstrual cycle study, and hot takes.

Thank you for helping us with the courage to do scary things! We love you all! HUZZAH!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We got extremely hyped watching the Boston Marathon before recording this amazing episode! The main training topic was a new study connecting carb intake during exercise to reduced central fatigue, leading to the researchers theorizing a link between "excess" carbs and improved neuromuscular function. The study protocol was weird and wild! Does this mean we should consume mid-podcast gels to improve joke performance? We promise to edit out the slurps.

We also answered an incredible question on balancing a focus on the process with the competitive fire to race at the limits. The answer gets to the core of why we think athletics can be such a powerful stimulus for personal growth.

And this episode was one of our most fun recordings ever, full of fascinating topics! Other topics: Megan reaching the taper for the Canyons 100k, the USA Olympic jersey scandal, updates from David's crash, the perils of dictation apps, 6 instant reactions from the Boston Marathon, an intriguing study on ketones and cognitive performance, Parker Valby's cross training schedule and what it means for training theory, mental health and performance, and more controversies in track.

Megan even made what she called a "David statement" (definition: excessively bold and likely wrong), which is how you know this one gets spicy. We love you all! Huzzah!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We enjoyed an all-expenses-paid ambulance trip before this amazing episode! The main topic was David's harrowing bike crash. The incredible paramedics said that the impact launched him 100 feet through the air. Somehow, the concussion, a broken wrist, and lacerations seem to be the worst of it. The legs are 100%! And as all runners know, wrists and brains just get in the way.

We are so happy to be alive! Life is so uncertain, and maybe the inattentive driver will be a type of spiritual teacher. Or, at the very least, they're giving us some interesting podcast content. As he was flying through the air, David may have been screaming "contennnntttt."

And this was one of our favorite episodes ever to record! We are high on life and recovery ice cream. Other topics: breaking down some takeaways from the crash, love and consciousness, science on ketones in TBI recovery, high carb fueling in the biking peloton, why biking is a great place to look for performance insights, new shoe reviews of two shoes we love, thoughts on the NCAA basketball tournament, why great shooters inspire us to practice hard, the importance of the growth of running for future generations, Zone 2 training and how to optimize muscle fiber typology, Molly Seidel doing the Canyons 50k, falling for April Fool's jokes, a major book recommendation, and hot takes.

We'll take our brains like we take our eggs: scrambled, with lots of butter. The outpouring of support has meant so much to us! We love you all! Huzzah!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

It's the 200th episode, and we brought so much gratitude to the party! The main topic was reflecting on 5 ways our approach to endurance training/coaching has changed, based on new research and real-world experience. The topics buffet is packed with goodness: extreme-carb fueling during hard efforts, heavier strength work (in moderation), less need for high mileage (but more cross-training), increased steady running, and more double workouts/big threshold sessions.

Even more important than the exact changes is the "why" that motivates them, combining research and theory, mixed with a heaping helping of feedback from listeners. It's so much fun to learn from some of the smartest people in endurance sports!

And this episode wouldn't be a true celebration unless we filled it up with tons of topics. Other topics: how to improve post-race recovery, why the time after big efforts is a major opportunity for growth (or regression), Allie Ostrander's inspiring journey, the World Cross-Country Championships, giving notice to the achievements of others, how 200 episodes of the podcast has given us more courage, road shoes in trail races, the return of Adam Peterman, a new review study on caffeine, why character matters, why progressive overload is overrated, a listener question on leaving your job, and hot takes.

Thank you for your love and support over the 200 episodes. Let's do 200 more! HUZZAH!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We rode the inspiration wave from witnessing history for this great episode! The main topic was on the mind-boggling finish from Jasmin Paris at the Barkley Marathons. She is the first woman to finish the race, and we think it will go down as one of the most impressive endurance achievements ever. We break down why that is, and we proceed to eat some crow based on past statements about the race that she proved wrong. Jasmin dares us all to dream bigger.

We also had a blast breaking down our races at the Crown King Scramble 50k! If you have listened for a while, you have heard Megan go through the lowest lows, wondering if she'd ever get back where she was. Well...the queen is back! She ran the 2nd fastest time in the race's 32-year history, and we break down some fun lessons and stories from the journey.

And this one was packed full of cool topics! Other topics: discussing Barkley and how our thoughts on it have changed, the best pre-race dinner, crying at a country music video, racing with heart rate data, our evolving thoughts on strength work, why we are loving the squat rack, why the podcast may be sabotaging David's chances of winning big races, how it's not all about training miles, improving downhills in training, a new hot water immersion study, our skeptical thoughts on new science connecting time-restricted eating with cardiovascular risk, a study on NSAIDs and performance, social media research and how that may relate to Strava, the importance of powerful butts, and hot takes.

Put the "power" in your powerful butt with fuel from The Feed! We love you all! HUZZAH!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We vibed with a new playlist (Taylor's version) before this great episode! The main training topic was a new study on fatigue resistance, which used a novel protocol for testing durability involving different levels of intensity. "Durability" research may be the most exciting part of modern performance science, and we broaden it out with real-world examples. We finish with our 4 big tips!

You already know tip one. Yes, it involves eating. And yes, we are in the pocket of BIG CARB.

We also talked about how uphill treadmill workouts can be used by athletes of all levels. That includes details on pace and grade to get started, plus fun training wrinkles where athletes can do double workouts or use them right after runs for a fatigue resistance stimulus. Somehow, no one has sent us a better treadmill after ours keeps breaking. So we are not in the pocket of BIG TREADMILL. But we want to be.

And save your appetite for a feast of our favorite topics! Other topics: our love of the running shoe store, Megan's love of the Eras Tour movie, takeaways from Megan's first intentional double workout, how to respond to excess fatigue, the importance of occasionally crying on the couch, our visit to The Feed headquarters, an update on real-world findings with post-exercise ketones, two astonishingly controversial takes on night pees and post-workout showers, wrecking Freetrail Fantasy at the Chuckanut 50k, a weird study on vibration and intervals, athletes as storytellers, Nico Young's NCAA record at The Ten meet, a Lance quote on competition that we strongly disagree with, and a beautiful reflection on love (plus nature's jockstrap).

Stick around for the most motivating Listener Corner. What do shooters do? They [deleted] shoot. You can fill in that blank space after listening.

Stock up on your fatigue resistance fuel at The Feed! We love you all! HUZZAH!

Click "Claim Reward" for $80 at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We made questionable playlist decisions (arf arf) to get hyped for this amazing episode! The big topic was Lululemon's FURTHER event, a 6-day ultra in the California desert, full of intrigue and world records. Megan was on the ground as coach and science advisor, and she returns with a report that will blow your minds. What happens when a company invests millions of dollars in supporting athletes of all levels, along with ground-breaking research? And what does it mean for the future of running?

The game is changing quickly. And Megan is rubbing anti-chafe cream on the game to prevent irritation.

The main training topic was on a new review study examining how different biomechanics change running economy. We distill it down into 2 tips that can work for almost any athlete. Endurance running form was not intuitive for us, so we try to keep it simple for you. Where my prancy ponies at?

And this one was overflowing with our favorite topics! Other topics: the new presenting sponsor that should save you tons, a follow-up on David's knee MRI, what not to do in MRI machines, cross-training approaches at the top end of running training, LetsRun anxiety, chess with carbs, substrate utilization and fatigue resistance, the best form for climbing, amateur drug testing in Europe, the wild world of cycling aero helmets, a new study on psychedelics and depression, UTMB start lists, where the boycott went, local heat and mitochondria adaptations, over-the-counter continuous glucose monitors, riding the business waves, deep thoughts about Saturday Night Live, and hot takes.

Let's stock up on some fuel at The Feed! Time to slurp. We love you all! HUZZAH!

Click "Claim Reward" at The Feed here: thefeed.com/swap

Support the podcast: patreon.com/swap

Try Athletic Greens: drinkAG1.com/swap

We ate some business PB+Js to fuel up for this great episode! The main training topic was on fueling like your athletic life depends on it. Erase all of your preconceived notions and ask this question: When you're already tired and you're still a couple hours away from home, what do you do? If you're anything like many of the best endurance athletes in the world, you learn to stuff down as many calories as you reasonably can stomach. We break it down in a fueling tutorial, through the lens of a 100-mile bike ride we did this weekend, mixing in lessons from performance science. What people think is an endurance limitation is often a fueling limitation.

Disclaimer: if you're riding with Megan, you may still suffer, but at least you'll survive. Probably.

We also talked about athlete contracts, and why there is so little transparency for professional runners. We're talking numbers, strategy, and some of the nitty gritty tactics that may be interesting for anyone who cares about business negotiations. Courtney and Jim are worth approximately twelve bajillion dollars.

And the buffet was full with awesome topics! Other topics: at-home massage, parking lots loops, enhancing fatigue resistance, using bike training for run fitness, lessons from Megan's biggest training week ever, good doctors, a new study on supershoes for female runners, periodization of training for a world-class cyclist, the World Indoor Track Champs, Elle St. Pierre's postpartum swag, Supersapiens shutting down, AI agents, huge prize money at Tough Mudder, the Mark Cavendish documentary, and hot takes.

Stick around for an incredible Listener Corner submission about faith. Just forgive us for what we say the water turns into.

For a weekly bonus episode (and weekly science post, 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")

We put on some see-through pants for this great episode! The main training topic was on double workouts, involving two moderate sessions in a single day. Norwegian athletes are notorious for their double threshold days, and over the last few years, we have been using an adapted approach with the treadmill or cross-training that can be implemented for trail runners, non-pros, and aging athletes. There's no "secret"... but this might be the closest thing to a training secret that we have. Don't tell anyone we told you.

We also talked about an incredible new study on the effect of exercise for depression. This area of science is full of confounding variables, but there are some important lessons for understanding population mental health. Now, there's a science-backed reason to dance like no one is watching. The work is the twerk?

And we had a smorgasbord of awesome topics! Other topics: unique approaches to injury healing, Megan's overall win at her backyard half marathon, comparing to ghost versions of yourself, thoughts from the Big Alta finish line, running as a power sport, a new policy on eating disorders from the world of climbing, a follow-up on iron levels and mental health, MLB's pants problem, a shoe durability study, advice for starting a podcast, S2 testing in the NFL, and hot takes.

Stay tuned until the end for a listener corner message that will have you so excited about the aging process. The official SWAP policy is that we will all age like some delicious blue cheese!

For a weekly bonus episode (and weekly science post, 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 site: https://visit.pfandh.com/someworkallplay

We glugged some sugar with coffee and cream for this awesome episode! The main training topic was a new study breaking down the training of the 24-hour world-record holder. It gave us an excuse to talk about the trajectory of ultra training, and how we're in the midst of a fundamental shift in the sport at all levels.

We also talked about a cool study on sports bra tightness and breathing patterns. The results were pretty stunning, and it may have implications for chest-strap heart rate monitors too. Plus, the researchers gave us the chance for lots of bra jokes. Not all heroes wear capes. Some wear sports bras that are just the right size.

And that was just the tip of a topics iceberg! Other topics: early morning wake-ups, our initial thoughts on arm-band heart rate, Megan's thoughts of stepping into the unknown at the Canyons 100k, a study on iron infusions that has implications for how we think about iron and lactate transport, a follow-up on last week's THC discussion, the U.S. Snowshoe Championships...without any snow, drug testing and compassion, recent breakthroughs in AI and where we think it's going, a typo that will make you feel better about your mistakes, and hot takes.

Stick around to the end, because the episode ends with a listener corner that will have you glugging from a fire hose of inspiration!

For a weekly bonus episode (and weekly science post, 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 site: https://visit.pfandh.com/someworkallplay

We just got back from a joyful and intense weekend at the Black Canyon 100k, arguably the most competitive ultra on US soil! Endurance sports are in the midst of a fundamental shift in what's possible, from the winners to the final finishers. This year's Black Canyon was a mind-blowing demonstration of how the game is changing, with tons of lessons that apply to all goals!

Topics we discussed: why the sport has taken such a big leap in the last few years, how race dynamics have changed, the distinction of process v. results in an athletic trajectory, where big-carb fueling comes in, training thoughts, and so much more. We just witnessed a race that will go down in history as part of the first wave of a performance and competition revolution. Prepare to be inspired, awed, and motivated to slurp some carbs!

And that was just the start! We touched on tons of our favorite things this week. Other topics: a BIG race announcement, a BIG plate of tater tots, pre-race goal-setting, impostor syndrome, aid station approaches, hydration strategy, wrecking Freetrail Fantasy picks, 2 new studies on THC and athletic performance, a doping positive from the Trail World Champion, a tragic loss for the running world, and hot takes.

This one ends with a listener corner email that will bring you to the happiest tears. GET IT QUEENS!

For a weekly bonus episode (and weekly science post, 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 site: https://visit.pfandh.com/someworkallplay

We rolled up our shorts to their full upright and locked positions for this spicy episode! A big topic was the final installment in our trilogy of updates on tensions surrounding UTMB. The letter sent by Kilian Jornet and Zach Miller to fellow pros added fuel to a fire that started at the grassroots level, finally leading to a response from UTMB. We provide some context that will be fascinating whether you're interested in trail running or just the business side of things, before coming to an ultimately optimistic conclusion. Hopefully, the UTMB empire has the best interests of the community at heart... and they aren't building a Death Star.

While our shorts were rolled up, we didn't waste the opportunity to let some big opinions and emotions out into the world! Other topics: our picks for the Olympic Marathon Trials, great health news, grief and athletics, the best athletic news of the week, cross training and climbing in running, the booming business of trail running, our favorite coaches, studies on leadership, what we look for in leaders, the bonkers Chipotle Challenge, the seismic shifts in the media landscape, body image and confidence, and hot takes.

This episode is like the best burrito. It's shockingly stuffed and ready to party!

For a weekly bonus episode (and weekly science post, 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: pfandh.com (code "SWAP")

We chugged some chocolate whole milk to fuel this amazing episode! The main training topic was on why testosterone levels are relevant for all endurance athletes. While individuals have different genetic set-points for testosterone, studies on men and women show that training and fueling interventions can change baseline levels. Those changes can be positive, leading to more energy and better performance... or negative, possibly contributing to fatigue in training and life. We break down the complicated science, along with what athletes can do to optimize their levels safely and legally.

And this episode was stuffed with the best discussions! Other topics: a study on caffeine and deception, lower-mileage training that features more cross training, Allie Ostrander's inspiring story of qualifying for Team USA in cross country, Cooper Teare's nose strip, breathing exercises and heart rate variability, a breaking-news study on performance impacts from strategic low-carb approaches, the prevalence of drug use in endurance athletes, our obsession with Detroit Lions coach Dan Campbell, Jack Scott's triumph at the Spine Race, and our appreciation of David Goggins.

We also have a listener hot take that will change the way you think about hot dogs and hydration. Oscar Meyer is coming for our sports drinks?!

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

Subscribe to Allie's channel: https://www.youtube.com/@allie_ostrander

Buy Janji's amazing gear: https://janji.com/ (code "SWAP")

Precision Hydration discount link: pfandh.com (code "SWAP")

We had fire (and iron) flowing through our veins for this awesome episode! There is a big development in the UTMB controversy: reports that legends Kilian Jornet and Zach Miller sent a letter to some of the best athletes in the world considering a boycott of this year's races. We talk about what we think it means through the lens of negotiation theory. This shift in leverage could be a turning point in the UTMB drama!

We also discussed emerging evidence that endurance training fundamentally alters long-term gene and protein expression. Combined with studies on trained v. untrained twins, new science may give the ultimate justification for consistent endurance: we can fundamentally alter how our physiology acts, 10 minutes at a time.

And this episode was jam-packed with our favorite subjects! Other topics: why it's Tough B season, Megan's big life decision and next steps, blood values for health and performance, testosterone and SHBG, choosing running surfaces in training, Zone 1 v. Zone 2 for easy training, our spicy feelings on Ultra Runner of the Year voting, and hot takes.

In Hot Takes, David has an opinion on temperature and wind chill that is so wrong that it's almost impressive. Can a Hot Take be awful enough that it's actually cold? Tune in to find out.

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: pfandh.com (code "SWAP")

We ate the world's largest lunches to get ready for this awesome episode! The main training discussion was on tempo running. What even is a tempo? Coaches and physiologists all disagree, leaving athletes in an uncertain spot. We cut through the noise with the help of a 2019 study looking at what training elements most strongly correlate with long-term growth.

We also answered some amazing listener questions! Should men and women train at different mileage? Do NSAIDs impact adaptation? The final question is one you need to hear rather than read, but here's a hint: it involves superstitions in the bedroom. JUICY.

And there were tons of other fun discussions! Topics: creation for its own sake, our progress on writing a sci-fi novel, how threshold training should feel, the importance of big lunches, the least important training element and how athletes may be making big mistakes without realizing it, a follow-up on continuous lactate monitors, a debate on AI and medicine, creatine supplementation after COVID, and hot takes.

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

We are coming in hot with some big 2024 energy! The main topic was a deeper science corner breakdown of the new study that challenges conventional wisdom on protein consumption. This research could change how you think about daily fueling, with potential benefits for adaptation and recovery. We geek out on the methodology, featuring an isotope-tagged cow, researchers screaming at participants as they weightlift to failure, and protein shakes with the consistency of sludge.

And the new-year excitement applied to so many cool discussions! Other topics: resolutions (revenge!), a bonkers study that lied to participants about their sleep duration, our pain cave weightlifting, our subsequent injuries, 2024 predictions, the exciting world of continuous biomarker monitoring, how the science may apply to lactate and estrogen, super shoes on trails, the power of Zone 1 training, a bold prediction involving UTMB, and hot takes.

2024 is going to be the best year ever! We wish that all of your metaphorical cows may be tagged with isotope tracers. Praise Dauwalter.

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

Welcome to a very special holiday episode! We started with our thoughts on a new study on protein intake that challenges everything we previously thought about protein metabolism. It's one of our favorite studies of all time, and it's destined to reshape the field of nutrition science! But the bulk of the episode was reading from "secrets" sent in by listeners. Some were on athletics and running; many others were about different things entirely. We think these secrets provide a beautiful window into what we're all dealing with in life, and hopefully it makes you all feel a bit better about existence.

We're talking running, relationships, confidential crushes, bodily fluids, and so much more! Get ready for lots of laughs (and maybe some tears), before we finish it off with the greatest love story from a listener.

HAPPY HOLIDAYS! We have so much gratitude for you all. 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

We brought some big-time celebration vibes for this holiday episode! The main training topic was on the body of literature connecting strength work to running economy improvements. Wherever you look, there seem to be agreements mixed with contradictions, and we sprinkle some spicy controversy flakes on top of it all. Our take? Endurance athletes should probably be doing some strength work, especially with age, and we lay out a simple approach that will cost almost nothing. Two times per week, 10-20 minutes each time. You just need a kettlebell and a dream!

Though it may cause your glutes to be very sore on Christmas morning. Leave a protein shake out for Santa.

And WOW was this one full of gratitude and laughs! Other topics: the wild soreness from initial adaptations, the repeated bout effect and why it's our favorite physiological phenomenon, a primer on running economy, the lack of good elliptical research, CJ Albertson's bonkers training involving heat lamps and boiling water, our take on Strava's Year in Sport summary, a follow-up on Omega 3s, how AI is already changing the coaching landscape, hot takes, and a new segment: secrets.

You know what's not a secret? We have infinite gratitude for our listeners! Thank you for joining us for the fun each week, and for making it all possible. We hope your season is full of self-acceptance, love, cookies, satisfying bathroom trips, new shoes, and hill strides!

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

Speed Legs routine: https://www.trailrunnermag.com/training/trail-tips-training/8-minute-speed-legs/

We loaded up on some fish candy to bring you an awesome episode! The first study of the day blew our minds, showing that just a few weeks of high-dose Omega 3 supplementation reduced some markers of heart stress after steep downhill running. We used to think that Omega 3 pills were boring, and now we have 4 jars in the pantry. Talk about some sexy science!

We also talked about Taylor Swift's training plan, consisting of treadmill runs while singing her full set-list. The "Ultra Runner of the Year" voting has a new candidate, and this podcast title has better Search Engine Optimization.

And there were SO MANY other fun discussions! Topics: non-linear recovery after races, 2 books we loved, the elliptical as a magic tool for training, cross training in winter, a weird study showing reduced intestinal issues while wearing compression socks, our thoughts on Strava's new messaging feature, a study in Nature on narcissistic coaches, our evolving approach to taper design and how it may vary from research protocols, FKTs and Jade Belzberg's performance in Joshua Tree, Jim Walmsley's all-time historic run in the Grand Canyon, why you should do something big and scary, and hot takes.

The end of this episode has an exchange on cheese that you won't want to miss. You'll see. And you might not be able to unsee!

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

Buy Grayson's planners with code SWAP10: https://www.racin-grayson.com/product-page/racin-grayson-2024-training-log-planner

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

It's one of our all-time favorite episodes after a whirlwind week! The main topic was David's race at the McDowell Mountain 50 Miler, which we use to talk about a ton of different lessons for training and racing. We're talking pre-race meals, pacing, dealing with cramps, what comes after "failure," fueling and hydration, pacing, and supershoes for trails. Plus lots of training thoughts!

Outside of running, we touch on everything from how to think about race trips as vacations to the perils of popping champagne bottles. Warning: if you don't shake the bottle enough, you are risking unleashing the cork only to have a trickle emerge, all while the crowd laughs. Let's all use the holidays to practice this skill! Leave out some bottles for Santa.

And there were so many other awesome discussions! Topics: Leo's first words, Spotify Wrapped love, granny gear climbing, dealing with adversity in races, food doping, stories from the California International Marathon, training for marathons, more UTMB controversy, AI content at Sports Illustrated, follow-up on post-exercise ketones, NCAA champion training approaches, shoe previews from The Running Event, and hot takes.

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

Dr. Lara Pence's Coaches Collective: https://drlarapence.com/coaches

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

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

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

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

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")

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")

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")

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")

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")

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

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

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

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

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

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

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

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

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

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

This episode was one of our favorites ever! The main discussion was on stories from the US Track Championships, and lessons that can apply to all athletes. Even if you don't follow track, we think you'll come away from this discussion ready to shoot the scariest shots. Believe! We also talked about some of the science of the Tour de France, where training and fueling theories are put to the test at the limits of human performance. We can learn a lot at the edge. And at this edge, one thing we learn: eat all the carbs. Carbs make champions, it's science!

And we had tons of other fun discussions! Topics: iron levels, altitude acclimation, a debate about junk miles, running uphill, focused speed development, a wild new study on evolution (and how that might apply to athletics), a study on fatigue resistance in women, body image, and hot takes. All of our bodies, like all of our takes, are very, VERY HOTTT.

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

We put on our party super-shoes on for this joyful episode! The main discussion was on a new study on the evolution of world-class endurance training. We dig into researcher predictions before providing a bunch of predictions of our own. How will new tools and wearables change the game? What about artificial intelligence? Can AI do what we do as coaches? It probably can. As soon as AI learns to give affirmations of love and belief, we are screwed. The future is going to be so full of excitement, and we can't wait to share our thoughts with you!

Other topics: the benefits of dreaming while you're awake, our big dreams, supersized mid-run fueling strategies for adaptation and performance, Western States follow-ups, the power of working together in races, thoughts on how to use supershoes, running with poles, body acceptance, and hot takes. During hot takes, we may have lost some friends in Florida. Just kidding! We don't have friends in Florida because they were all eaten by pythons.

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

WOW, we just witnessed a Western States 100 that may change how ultras are run forever! We recorded this episode right after spending all day and night coaching and cheering at the race, so our voices are wavering, but our excitement is UNSTOPPABLE. We couldn't wait to tell you everything about the event, focusing on stories and lessons that will be helpful even if you don't race ultras.

The big story was Courtney Dauwalter's legendary course record performance, taking 75 minutes off the previous best. We discuss whether it was the best performance in endurance history (yes), and whether we will ever doubt Courtney in the future (no). She gave a tailwind to the entire women's field, in a group of performances that we think may change how ultras are run in the future. The edge may be farther away than we think, and that has some incredibly exciting implications for what we know about human endurance!

And that was just part of the joy of the day! Other topics: fueling lessons, pacing, endurance science, coaching at the race, training takeaways, tradeoffs between the brain and the body, lots of studies, and so much more. This race was a small step for a Courtney, but one giant leap for Courtneykind!

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

We had a party on this episode with so many fun topics! Training discussions were mixed in throughout, like chocolate chips in a BIG cookie. That included how to mix intensity-controlled intervals with harder VO2 work, uphill running form (lean forward!), the importance of threshold and critical speed in all events, and what happens when your private parts go lactic. Things got a bit wild!

But our favorite segments involved the Western States 100 and Broken Arrow Skyraces! The Western States breakdown started with a podcast-exclusive statistics analysis of the best performances ever. The data took us through an adventure into advanced statistics in other sports, how they change those games, and how stats could change running. We finished with stories and predictions! We think the course record is going down, and we'll tell you why. Plus, we had fun recapping lessons from Broken Arrow that could apply to all athletes.

And there was so much more joy! Other topics: Megan's PhD graduation, humor as a defense mechanism, the head versus the heart in running and life, improving climbing, and an important new study on low energy availability. Just wait until you hear about these study findings. Keep that fire burning sooooo hot!

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

We brought a heaping helping of excitement to this episode to celebrate the most wonderful time of the running year! The main discussion was on the 2023 World Championships for trail and ultra-running. We break down the storylines, including an analysis of race tactics and training for WORLD CHAMPION Grayson Murphy. The courses were absolutely wild, and there are lessons for all athletes. Some of those lessons are about training and racing, and some are about not trying to cool yourself off with bottled sparkling water. Though it does sound quite refreshing!

The main training topic was on training for shorter events, and how those principles apply to optimizing potential at every distance from the mile to 100 miles. The fastest runners in the world use intensity-controlled principles even when they are racing very short distances. We zoom out from examples on the track to talk about how the same principles are at play in longer distances. Physiology is SO COOL! Except GI tract physiology. It knows what it did.

And that was just the start of the fun! Other topics: getting hyped for the Western States 100, an incredible story about coaching and love, how to improve uphill running, whether intervals should be steep, the tradeoff between aerobic and mechanical adaptations, 9 hot takes from listeners, 3 world records from the track, track super-spikes, and a listener corner about shooting your shot.

You'll never guess what a listener said about squirrels in the Hot Takes segment. We love our listeners and their weird takes!

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

Precision Nutrition 15% discount: https://visit.pfandh.com/SWAP

Try Athletic Greens: athleticgreens.com/swap

This episode was the most fun ever, perfect timing for the 3-YEAR PODCAST ANNIVERSARY! The main training topic was on what it means to dream big, and why it matters for physiology as much as it does for the brain. Our exploration of the dream-big topic navigated through our own journeys (including our plans with the podcast), the science of coaching, and how small nudges can fundamentally change our long-term trajectories. We also geeked out on some fascinating scientific takeaways from the ACSM Conference, including calorie counting (and why we are against it), psychological factors of performance and coaching, and fueling and Boston Marathon results. Our car was stolen at the conference, but it was worth it for the sexy science. One Subaru in exchange for 30 minutes of podcast material and a few jokes? DEAL.

And our fun really boiled over on the rest of the episode! Other topics: lessons from 3 years of the podcast, a Molly Shannon book excerpt that will blow your mind, why we are so inspired by the people who took our car, a listener question about calibrating energy intake, how people pleasing may affect injury rates, a study on the placebo effect in mentorship, timing your iron intake (and how iron may interact with mental health), a review of recent menstrual cycle studies, and HOT TAKES. These takes are too hot for TV.

We hope you enjoy this celebration as much as we did, and half as much as one of our listeners enjoys their cat (it'll make sense after Hot Takes).

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

Precision Nutrition 15% discount: https://visit.pfandh.com/SWAP

Try Athletic Greens: athleticgreens.com/swap

We woke up before sunrise like it was Christmas morning for our favorite day of the week: PODCAST TUESDAY! The main training topic was on simple tips to improve technical running, and how the principles of thinking about form on difficult terrain can also improve health and performance on roads. After this episode, you'll believe in the ultimate power of THE CHOP. We also talked about a wonderful new study (led by Dr. Megan) with a whopping 10-year time horizon, looking at improving health outcomes in collegiate athletes. The conclusions have profound implications for how we think about athletics, performance, and culture!

And that was just the start of the fun! Other topics: hormones and athletics through the lens of a listener question about how training impacts their sex drive, the science of collagen, the perils of professional running (that may apply to whatever your profession is too), the debut of the long-awaited Ultra Legs strength routine, and MORE HOT TAKES. You'll hear about someone out there with a truly bonkers approach to preventing blisters. We can't wait for you to find out and share our horrified admiration.

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: athleticgreens.com/swap