JRE #1392 – Zach Bitter

This podcast delves deep into the world of ultramarathon running with Zach Bitter, a world-record holder who pushes the boundaries of human endurance. Provocative topics include nutrition strategies, training methodologies, the importance of mental fortitude, and the potential impact of lab-created meat on the future of food production. Underlying themes explore the balance between pushing limits and maintaining well-being, the importance of specificity in training, the ethical considerations of animal agriculture, and the power of individual determination to overcome adversity.

Podcast Topics

1. Breaking World Records: A 100-Mile & 12-Hour Feat

• Zach Bitter shattered the 100-mile world record, clocking in at an astonishing 11 hours, 19 minutes, and 13 seconds.
• He also set a new world record for the 12-hour timed event, running 104.88 miles.
• Bitter accomplished this feat at the Olympic Training Facility in Milwaukee, Wisconsin, under ideal conditions for speed.
• The podcast discusses the specific training regimen and mental strategies employed to achieve such incredible performance.

2. The Importance of Comfort and Footwear in Running

• Comfort is the key indicator of low injury risk for runners.
• Bitter encourages trying on various shoe models to find the perfect fit for individual needs.
• The podcast dives into the debate surrounding cushioned vs. firm footwear, exploring how different types can affect performance and injury risk.
• The crucial role of proper footplant and the “three-foot spring” mechanics are emphasized for optimal running efficiency.

3. The Nuances of Carbohydrate Usage in Endurance

• Bitter discusses the “train low, race high” concept and the importance of periodized nutrition in endurance training.
• He emphasizes the 2:1 glucose to fructose ratio for optimal absorption during intense workouts.
• The podcast explores the balance between using carbohydrates for performance gains and avoiding dependence on them for everyday training.
• Bitter highlights the need to consider individual goals and health when determining carbohydrate intake, especially for non-elite athletes.

4. Microstressing and Greasing the Groove: Sustainable Training

• Bitter advocates for a microstressing approach to training, stressing the body just enough to elicit a response without causing excessive strain.
• He connects this concept to Pavel Tsatsouline’s “greasing the groove” method for strength training.
• The podcast discusses the benefits of building volume gradually, allowing the body to adapt and recover effectively.
• This approach aims for long-term strength gains and reduces the risk of injury.

5. The Benefits and Risks of Extreme Heat Training

• Bitter trained for his world records during the summer in Phoenix, Arizona, experiencing temperatures reaching 110 degrees Fahrenheit.
• He discusses the potential similarities between training in extreme heat and training at high altitude.
• The podcast touches on the emerging research into the effects of hot yoga and its potential link to sauna benefits.
• Bitter highlights the need for careful hydration and planning to mitigate the risks associated with extreme heat training.

6. The Importance of Rate of Perceived Exertion (RPE)

• RPE is a subjective measure of how hard a workout feels, considered more reliable than heart rate or pace alone.
• Bitter emphasizes the importance of understanding RPE across different intensity levels for effective training and racing.
• The podcast addresses the challenges of accurately gauging RPE, especially after a workout, and the value of keeping a training log to track progress and learn from experience.
• This method allows athletes to tailor their training to individual needs and avoid overexertion.

7. Hydration Strategies for Ultramarathon Running

• Bitter shares his experiences with hydration in Phoenix’s dry desert heat, emphasizing the importance of planning routes around water fountains.
• He discusses the risks of drinking from untested water sources during races and the importance of careful water intake to avoid dehydration.
• The podcast explores the use of hydration packs and electrolyte supplementation for managing fluid balance during long runs.
• Bitter emphasizes the importance of listening to the body and avoiding preemptive overhydration, which can lead to electrolyte depletion.

8. The “Train Low, Race High” Approach and Carb Loading

• Bitter’s training strategy involves periods of lower carbohydrate intake to enhance fat adaptation, followed by carb loading before races.
• This approach aims to maximize energy efficiency and optimize performance during long, high-intensity events.
• The podcast discusses the science behind this strategy, the importance of individual experimentation, and the potential for downregulation of glucose utilization with prolonged low-carb diets.
• Bitter emphasizes the importance of careful planning and adjustments to fueling strategies based on individual responses and race goals.

9. The Importance of Strength Training for Ultramarathoners

• Bitter incorporates strength training into his training regimen, focusing on mobility and strengthening key muscle groups.
• He acknowledges the potential benefits of using an Airdyne Air Runner, which provides a more demanding workout than traditional running.
• The podcast discusses the risks of excessive weight training and the importance of finding the right balance for endurance athletes.
• Bitter emphasizes the connection between strength, stability, and injury prevention in ultramarathon running.

10. The Ethics of Animal Agriculture and Regenerative Practices

• Bitter discusses his interest in regenerative agriculture, highlighting the work of Allan Savory, Joel Salatin, and Will Harris.
• He explores the potential for adaptive multi-paddock grazing to create a net-positive carbon footprint.
• The podcast delves into the complexities of evaluating scientific studies on regenerative agriculture and the need to consider individual farm environments and soil conditions.
• Bitter discusses the potential of regenerative practices to address environmental concerns and improve soil health.

11. The Promise and Challenges of Lab-Created Meat

• Bitter sees lab-created meat as a potential solution to the ethical and environmental concerns of animal agriculture.
• The podcast explores the potential impact of lab-created meat on veganism and the future of food production.
• Bitter raises questions about the sustainability and waste management of large-scale lab-created meat production.
• He emphasizes the need for continued research and innovation to address potential challenges and ensure the responsible development of this technology.

12. The Importance of Composting and Reducing Food Waste

• Bitter highlights the problem of food waste and the potential to minimize it through composting and proper waste management.
• He discusses the environmental impact of landfills and the need to encourage natural decomposition processes.
• The podcast advocates for integrating composting education into school systems to promote sustainability and responsible resource utilization.
• Bitter emphasizes the importance of shifting societal norms and encouraging more sustainable food practices.

13. The Importance of Finding Meaningful Work

• Bitter advocates for pursuing work that brings joy and fulfillment, challenging the traditional pursuit of wealth and status.
• He highlights the satisfaction of working with the land, growing food, and engaging in hands-on activities.
• The podcast discusses the limitations of standardized education systems in fostering individual passions and exploring alternative career paths.
• Bitter encourages exploring unconventional pursuits and breaking free from societal expectations to find true happiness and success.

14. The Power of Determination and Overcoming Adversity

• Bitter shares his experiences with overcoming challenges in his athletic career, including a stress fracture in his sacral ala.
• He emphasizes the importance of perseverance, learning from mistakes, and pushing through discomfort to achieve goals.
• The podcast discusses the mental resilience required for ultramarathon running and the potential for growth and transformation through difficult experiences.
• Bitter highlights the importance of finding a support system, seeking professional guidance, and understanding the value of rest and recovery.

15. The Uniqueness of Justin Ren and His Fight for the Forgotten

• Bitter discusses his admiration for Justin Ren, a world-class kickboxer who dedicates his life to helping the Pygmy people in the Congo.
• The podcast highlights Ren’s selflessness, resilience, and unwavering commitment to social justice despite facing significant personal challenges, including parasites and recurring malaria.
• Bitter emphasizes Ren’s importance as a role model, demonstrating the power of empathy, compassion, and taking action to make a difference in the world.
• He encourages listeners to learn more about Ren’s work and contribute to his mission through the Cash App, promoting the importance of supporting causes that uplift and empower those in need.

16. The Importance of Challenging the Status Quo

• Bitter encourages questioning societal norms and traditional pathways, highlighting the importance of individual exploration and pursuing what brings fulfillment.
• He discusses the limitations of standardized education systems and the need to cultivate critical thinking and a spirit of inquiry.
• The podcast emphasizes the importance of breaking free from societal expectations and pursuing passions, even if they are unconventional or seemingly impractical.
• Bitter encourages listeners to embrace their own individuality and discover their unique purpose in life.

17. The Power of Gratitude and Post-Workout Reflections

• Bitter discusses the feeling of gratitude and sense of accomplishment he experiences after challenging workouts.
• He shares his idea for a “gratitude series” podcast, highlighting the potential for personal growth and insight through reflecting on difficult experiences.
• The podcast explores the importance of overcoming mental barriers and embracing the process of pushing through discomfort to achieve personal goals.
• Bitter emphasizes the importance of recognizing and appreciating the body’s capacity for resilience and the transformative power of consistent effort.

18. A Transcontinental Run for a Cause

• Bitter discusses his plans to attempt a transcontinental run from San Francisco to New York, aiming to break the current record.
• He shares his inspiration from Justin Ren and Pete Kostelnick, who have accomplished similar feats, demonstrating the limits of human endurance.
• The podcast explores the logistical challenges and planning involved in such a monumental undertaking, including nutrition, hydration, sleep management, and weather considerations.
• Bitter emphasizes the importance of using the run to raise awareness and support for Fight for the Forgotten, a cause close to his heart.

19. The Impact of Social Media on Public Discourse

• Bitter discusses the challenges of navigating online discourse and the tendency for extreme polarization and negativity on social media platforms.
• He emphasizes the importance of critical thinking, recognizing confirmation bias, and avoiding falling prey to online echo chambers.
• The podcast highlights the need for respectful and nuanced conversations, recognizing the diversity of perspectives and experiences.
• Bitter encourages listeners to engage in constructive dialogue and prioritize empathy and understanding in their online interactions.

Memorable Quotes

• “Comfort is the identifier for that [low injury risk]. So if you find yourself going into, like, especially running shop, ask them to try on a variety of different pairs, a variety of different models, and find the one that’s most comfortable for you, and that’s probably gonna lower your risk to the lowest you can you can get from your anyway.”
• “The interesting thing about ultra marathoning is race pace is sometimes faster than even some of your easiest runs in training. So your training is kind of all what we call, like, over speed training.”
• “You know, there’s a lot of work to be done in looking into this and finding out the best way to maybe utilize it, but the the thought the part that I thought was really interesting is with the Will Harris, White Oak Pastures thing, they just I I think this study is maybe overutilized by by, like, the the pro regenerative or multipatic group to a degree because it’s, like, it’s what they have. Ben, it’s what they’re looking for.”
• “I think the real key for us, I think, is going to be in I think this is within our lifetime, is going to be lab created meat. And I think they’re really close to doing that. And I think if you have some sort of ethical lab created nutritious meat you don’t have to worry about suffering or death. If if this has been established, then we open up a whole new avenue of exploration because now you can say, okay. all these people that are vegan for this moral and ethical sort of dilemma that they have with animal agriculture, killing animals, suffering. Let’s take all that out. Now you can eat lab created meat that has absolutely no suffering attached to it.”
• “We are supposed to compost. All these things are supposed to be natural. We’re you know, when I was a kid, my mom and my stepdad were part of this cooperative farm thing, and we started composting. And I’m we we didn’t do it for very long because we eventually wind up moving and we stopped we stopped being a part of this thing, but I thought it was really interesting because I was a little kid or thing like, oh, I never thought of it before you take your food waste and you separate it from, like, paper. Uh-huh. You know, give your paper waste, and then you have, like, leftover tomatoes or something like that. And all that would go into one specific bin, and that bin would go into this big thing. It was, like, it was made with, like, chicken wire and leaves, and you had a lid over it, and, like, it was a wood box. and you would throw everything in there and it would all sort of rot and compost and then you would take that stuff and you would use it in the garden.”