Defying Convention with Low-Carb Performance | Zach Bitter
The Dr. Gabrielle Lyon Show
Dr. Gabrielle Lyon
4.6 • 911 Ratings
🗓️ 4 February 2025
⏱️ 110 minutes
🧾️ Download transcript
Summary
Today, I welcome ultra-endurance athlete and world record holder Zach Bitter to The Dr. Gabrielle Lyon Show for an insightful conversation on the extreme physical and mental demands of ultra-marathons. Zach shares his mindset strategies for overcoming the inevitable dark moments in long-distance races, including visualization techniques and the importance of mental resilience in performance.
We also dive into personalized nutrition and training adaptations, as Zach details his transition from a high-carb to a low-carb diet and how it has influenced his endurance, recovery, and overall performance. Our discussion highlights the importance of metabolic flexibility, optimizing fuel sources, and tailoring macronutrient intake based on training intensity. Whether you're an endurance athlete or someone looking to develop greater resilience in life, this episode offers invaluable lessons on mental toughness, strategic nutrition, and the pursuit of excellence.
We discuss:
- The mental strategies Zach uses to push through ultra-marathons
- How visualization training enhances race-day performance
- Transitioning from high-carb to low-carb as an endurance athlete
- The role of macronutrient cycling in optimizing training and recovery
- Strength training for runners: Why it matters and how to incorporate it
- Adapting training for busy professionals: How to maximize results with minimal time
Who is Zach Bitter?
Zach Bitter is an ultramarathon athlete, coach, and podcast host of the Human Performance Outliers Podcast. He has broken multiple world and American records, won national championships, and competed for Team USA at the World 100KM Championships. Zach follows a low-carbohydrate diet for his training and racing preparation.
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Find Zach Bitter at:
https://zachbitter.com/
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Timestamps
(00:00) - Unlocking Mental Resilience for Ultra Marathons
(08:55) - Building Competitive Mindset Through Running
(13:07) - Navigating Dark Moments in Ultra Running
(19:48) - Optimizing Performance Through Nutrition Choices
(25:27) - Transitioning to Low Carb Ultra Running
(30:30) - Exploring Low Carb Ultra Running Diets
(35:23) - Training Approaches for Ultra Running
(44:08) - Optimizing Training for Experienced Runners
(48:58) - Optimizing Training Intensity and Nutrition
(56:53) - Adapting Nutrition for Ultra...
Transcript
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| 0:00.0 | I think, you know, we're talking about ultramarathons, but this is very applicable to life. |
| 0:06.1 | You know, a lot of times what I'll do if I hit a dark spot, I'll think to myself, like, |
| 0:11.2 | is this as bad as I'm perceiving it at the moment? |
| 0:13.6 | Because what I'll try to do before a race is prep myself with, I'm further along than just |
| 0:19.8 | starting this race. |
| 0:20.8 | I just went through a huge training phase. |
| 0:22.6 | I try to bring my mind back to you're like 99% of the way there. |
| 0:31.6 | Welcome to the Dr. Gabriel Lyons Show where cutting edge science meets innovation and practical application |
| 0:38.6 | for everybody. You don't want to miss this conversation with Zach Bitter, 100 mile record holder. |
| 0:47.2 | This guy, if you can run it, he does it. This guy is a champion. And we're going to talk all |
| 0:52.7 | about not just the mindset, but also the tactical application |
| 0:56.5 | in nutrition to run a race and so much more. |
| 1:01.1 | Join me in conversation with world record holder, Zach Bitter. |
| 1:06.2 | Zach Bitter, welcome to the show. |
| 1:09.1 | Thanks a much for having me. |
| 1:10.6 | There are many reasons why I wanted to come on. |
| 1:13.4 | But before I tell you about those reasons, let's talk about the fact that you are an ultra |
| 1:19.5 | marathon athlete and not just any ultra marathon athlete. |
| 1:23.3 | You have multiple records. |
| 1:27.0 | You have a 100-mile American record. |
| 1:31.1 | You're a record holder, 2019. |
| 1:33.9 | And there's this six days in the dome event in Milwaukee, Wisconsin. |
... |
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