10% body fat. Achieving 10% body fat is a popular fitness freak goal - that often means finally getting those hollywood-style abs. What if you’re already sitting at an impressive 8% body fat...with the goal of getting to 4%? At that level, an incredibly methodical and disciplined approach to diet & training is required. We’d go a step further and say that knowledge and understanding of the scientific literature and mechanisms of fat burning, lean muscle growth, and the like are as well. At such a low fat percentage already, what else could one possibly do to get even leaner?
Gaining a performance edge from supplements can be seen two ways: objectively and subjectively. Both are important for athletes to consider. Give these supplements a try and see for yourself if there are any performance benefits, whether it's time off your miles or simply feeling better.
Tempo runs have become the bread and butter for runners seeking to boost endurance, speed, and running efficiency at every distance–from the mile run to the half marathon. It's something every runner needs in their training plan.
Throw beef in a slow cooker. Season with salt & bacon bits (hold the pepper). Consume. Race a triathlon. This is the life of the carnivore Ironman champ: Pete Jacobs.
A 1989 speed hack by cycling legend Greg Lemond changed the sport forever. Now, aerobars are ubiquitous in cycling, both professionally and casually. But before you make the switch, consider your riding needs and how much pain you can endure on the bike.
Adaptability is key for so many aspects of life, from running an efficient business to maximizing your own personal talents and growth as an individual. In this episode, we speak with retired Navy SEAL John Allen. He’s the founder and CEO of Elite Meet, a non-profit that assists elite members in our special operations community transition to the civilian world.
You've considered supplementing with magnesium, but what about adding glycinate to the mix? Glycinate promotes better sleep and collagen production. Learn how pairing magnesium with glycinate makes for the ideal supplement.
A natural carotenoid pigment found in salmon muscle and crustaceans, astaxanthin can have antioxidant, anti-inflammatory and anti-fatiguing powers. Whether you’re an athlete or just someone seeking a natural alternative to over-the-counter anti-inflammatories, astaxanthin supplementation may be beneficial for you.
Not only was Dr. Tim Noakes an early leader in the ketogenic movement, a stance that temporarily costed him his medical license, but Noakes actually reversed his own Type 2 diabetes following a LCHF diet. Perhaps one of the reasons he has upheld a high reputation is his continued desire to question current scientific theory, even conclusions he first helped define. Rather than turning a blind eye and staying with his preconceived notions, Noakes follows the evidence...a model we should all aspire to have.
A multi-sport event requires a specific training strategy. The path to success should consider the swim, bike and run equally–or you may not even reach the finish line.
On average, Michael completed each mile of the Boston Marathon in 6 minutes and 24 minutes...for 26 miles straight. With it being only his second ever marathon, we must know...how did he do it?
Training for your first marathon can be a daunting endeavor. But with the proper training plan and nutrition strategy, you should be ready come race day–and ready to tackle future events.
Even the mention of lactate threshold can send pain into a runner’s quads. For decades, lactic acid production was thought to only be a bad thing–but new research is suggesting that’s only half the story. Understanding your individual lactate threshold (or LT) can be a tool to training smarter and performing better.
Diligent training should be rewarded. Leading up to a race, you get up every day and put in the hours, pushing yourself to better adapt your body. But where's the line? Overtraining syndrome is a sign you've crossed it. Here are a few ways to spot overtraining, and some suggestions for what to do if it's too late.
Changing the number of steps you take per minute doesn't seem like a big deal, but it can have huge impacts on performance and injury risk. Adopting a new running cadence takes times, but these drills can help train your body to increase or decrease cadence to match your running needs.
Debates about a healthy heart rage on in the medical community. Let’s take a look at the science behind heart health, analyzing the literature about eating fat, exercise and family history.
Orthopedic surgeon, world record holding masters athlete, US Air Force veteran, and hardcore carnivore...it’s none other than Dr. Shawn Baker. Shawn is an interesting n=1 case study of someone not only following the carnivore diet to resolve health issues, but also experience performance gains.
Two weeks until my 30th birthday, I decided to run 30 miles. The longest I've run prior was 13.5 miles. Here's how I trained, what challenges I faced as the miles flew by, and what I learned from the experience.
The idea of carb cycling is born out of training needs–load up for intense training days, cut carbs on rest days when the body doesn't utilize them as much. Creating a metabolic flexibility can help improve body composition, performance and recovery, but recent science backs the idea of low-carb training.
Time. It’s our only limited & non-renewable resource. We speak with Matt Dixon, founder of Purple Patch Fitness, a top endurance performance coaching company based in San Francisco. He is an expert in optimizing the lives of both time-starved athletes and knowledge workers. He was one of the first coaches to prioritize recovery and nutrition for elite athletes during a time when they were an afterthought.
VO2 max might be the truest representation of endurance fitness there is. While elite runners and cyclists train their bodies to use a high volume of oxygen as efficiently as possible, all athletes can benefit from understanding VO2 max, and training to improve it.
Christopher Kelly looked normal on the outside, but had constant brain fog, uncontrollable food cravings, non-existent libido, allergies, chronic fatigue. His doctor prescribed pharmaceuticals that didn’t work. Instead, Christopher altered his diet, cleansed his gut microbiome and began to take control of his health.
Stem cell penis injections, the optimal exercise routine for human longevity, & fueling with ketones. Ben Greenfield, the human guinea pig, has arrived on the HVMN Podcast.
During intense training blocks, you adhere to the routine you’ve set. But after a while, it can become monotonous (and maybe, dangerous). Cross training is a great way to switch up workouts, and has shown to be beneficial for both the mind and body–actually improving performance in your main sport.
Six months after a tragic injury that left professional triathlete Tim Don with a broken neck, he completed the 2018 Boston Marathon in under 2:50. How did Tim manage to get back on his feet so quickly? We dive into the determined, passionate, and astute mindset of one of the world's greatest athletes.
With the scientific revolution taking over endurance sport, athletes are looking for new ways to train, fuel, recover and even think. We discuss human endurance with Alex Hutchinson, one of the most respected writers in the community. His newest book, Endure, is a New York Times bestseller; his “Sweat Science” column in Outside Magazine is widely popular; he received a National Magazine Award for his technology coverage in Popular Science.
Runners chase speed. For many, it's a lifelong pursuit. The connection between the body and the mind is important for speed, and harnessing both with these techniques may decrease those mile times.
Rowing as a sport is incredibly nuanced. While not perhaps as popular as other sports, the technique, teamwork, training, nutrition, the combination of aerobic and anaerobic exertion requires a high-level skill set. Let's dive into the mind of an US Olympic rower: Mike DiSanto.
Overload principle is a technique often employed by weightlifters, but it's something all athletes can use. Progressively switching up your workouts can help you avoid the dreaded plateau. These techniques for implementing overload principle can be tackled by athletes of all levels.
Tennis is commonly dubbed the “sport of a lifetime”. This is true for none other than Pat Cash, a legend of the sport who is a Wimbledon Men’s Champion and 5x Grand Slam Finalist. A force to be reckoned with throughout the 80’s, Pat dominated the court by seeking out the cutting-edge of training, nutrition, and recovery…even when no one else was.
When you look at the world’s most popular and greatest athletes throughout history, you’ll notice that many of them are past what we would consider “prime age” for peak sports performance. Jeff Bercovici, the San Francisco bureau chief of Inc and an athlete in his own right, went on a journey to find out what makes them different than the rest of us, and what we can do to reach our own form of elite performance as we age.