CHAPTERS
- 0:03 – 1:01
Runner-friendly footwear: toe boxes, comfort, and injury risk
Joe and Zach start by comparing running shoes (Altras) and why comfort tends to correlate with lower injury risk. Zach explains how different shoe designs can change loading patterns through the legs.
- 1:01 – 5:01
Cushioning vs. firm platforms: where impact forces go
The discussion gets technical about cushioning, heel striking, and where impact forces travel in the ‘kinetic chain.’ Zach emphasizes that form—especially landing under a bent knee—matters more than simple rules like ‘never heel strike.’
- 5:01 – 7:47
Breaking the 100-mile and 12-hour world records: the ‘Six Days in the Dome’ race
Zach clarifies the event format and how he targeted the 100-mile world record inside a longer timed-race environment. He describes hitting 100 miles in 11:19:13 and then continuing to set the 12-hour distance record as well.
- 7:47 – 10:24
What Zach actually eats: animal-heavy base + carb periodization
Joe probes Zach’s diet, especially the ‘carnivore’ label. Zach explains his day-to-day nutrition varies by training load, using a largely animal-product baseline with carbohydrates added strategically on big days and near races.
- 10:24 – 13:49
Fuel absorption and sports nutrition: the gut as the limiter
They zoom in on carbohydrate intake during hard efforts, including the glucose-to-fructose ratio that can increase absorption. The core idea is that fueling strategy should support key workouts without becoming a constant crutch.
- 13:49 – 19:09
Building a 100-mile training plan: specificity, micro-stressing, and intervals
Zach outlines how his training evolves from VO2-max intervals early in a block to longer, more race-specific efforts closer to competition. Joe connects this to Pavel Tsatsouline’s ‘greasing the groove’ philosophy—frequent sustainable work vs. crushing sessions.
- 19:09 – 25:13
Race pacing tools: watches, Strava logs, and perceived exertion
They discuss GPS watches, data tracking, and the limits of relying solely on pace or heart rate. Zach argues perceived exertion is the most reliable compass in ultras, and training logs can help athletes learn what ‘effort’ really feels like.
- 25:13 – 33:27
Injury story: a sacroiliac stress fracture from terrain changes
Zach recounts a significant injury: a stress fracture near the tailbone after shifting from flat running to more climbing/descending. He describes misdiagnosis, MRI follow-ups, and the rehab process that ultimately got him back to running.
- 33:27 – 43:26
Heat training and hydration in Phoenix: strategies, electrolytes, and tradeoffs
They compare desert heat to humid Midwest summers and discuss how Zach manages hydration and electrolytes. Zach favors drinking to thirst, planning routes around water access, and supplementing electrolytes more aggressively in hot conditions.
- 43:26 – 52:59
Salt, cooking, and the sous vide ‘plastic bag’ rabbit hole
A practical detour into salt types and cooking methods—Traeger pellet grills, reverse searing, and sous vide. They weigh taste, consistency, and the uneasy feeling of heating food in plastic despite claims of safety.
- 52:59 – 57:00
From nutrition to ecology: fish, mercury, and overfishing parallels to bison hunting
The conversation shifts to environmental impacts of food systems, especially seafood. Joe compares modern industrial fishing to historical market hunting that devastated bison, raising concerns about regulation and long-term sustainability.
- 57:00 – 1:04:13
Human Performance Outliers podcast: protein research and regenerative agriculture debates
Joe asks about Zach’s podcast with Dr. Shawn Baker and the wider topics they cover beyond carnivore. Zach highlights protein needs research and the complexity of regenerative agriculture, including the importance of defining specific grazing practices when assessing evidence.
- 1:04:13 – 1:24:47
Regenerative agriculture evidence: White Oak Pastures, scalability, and soil health
They dig deeper into claims that certain grazing systems can be carbon neutral—or even net carbon negative—using White Oak Pastures as a key example. Both emphasize uncertainty about scaling the same results nationally or globally and discuss alternatives like hydroponics and lab-grown meat.
- 1:24:47 – 1:29:17
Food waste, landfills, and composting: fixing the system upstream
Zach and Joe explore waste as an overlooked lever—food discarded due to logistics, standards, or habits. Joe argues landfills create major methane emissions and advocates composting and more natural cycling of organic matter.
- 1:29:17 – 1:40:45
Life paths and motivation: education, meaningful work, and post-workout gratitude
The discussion broadens into purpose: how rigid schooling channels kids into narrow ‘standard paths,’ and how fulfillment often comes from exploring interests and building skills over time. Joe describes the psychological lift after hard workouts and the discipline of pushing past resistance.
- 1:40:45 – 1:49:34
Ultra training at the extreme end: high-mileage blocks, Flagstaff talent, and course variety
Zach shares what peak blocks can look like (130–150 mile weeks) and explains why ultras range from track loops to mountainous climbs. He also highlights standout athletes like Jim Walmsley and Jared Hazen and what their training implies about human potential.
- 1:49:34 – 1:52:32
Next challenge: a transcontinental run for a cause, inspired by Justin Wren
Zach introduces an early-stage plan to attempt the San Francisco-to-New York route (about 3,100 miles) and potentially chase the record. The motivation includes using the effort to raise awareness and support causes connected to Justin Wren, with Joe offering JRE sponsorship help.
- 1:52:32 – 2:19:19
Perspective on endurance feats: Eddie Izzard, Pete Kostelnick, and redefining limits
They trade examples of seemingly impossible endurance accomplishments, from Eddie Izzard’s marathon streaks to Pete Kostelnick’s solo Alaska-to-Florida push with a stroller. The takeaway is that human capacity often exceeds our default assumptions—and learning from prior record holders matters.
