The Consistently Good Podcast

Jeff packages everything he preaches into the five buckets of running: consistency, volume, recovery, strength and mobility, and diet. He covers why consistent runners get hurt less, why the best recovery tools are free, permission to run easy, how often to lift, and why most runners simply don't eat enough.CHAPTERS:00:00 Welcome: the five buckets that shape a runner's life02:40 Bucket 1, consistency: the foundation of everything05:20 Why consistent runners get hurt less (26 years of shin splints), and get faster10:00 Your brain on consistent running: memory, executive function, HRV, and sleep14:30 Bucket 2, volume: the more you run, the better you get; forget the 10% rule20:00 Bucket 3, recovery: hustle culture and the second scarlet letter A21:20 "Recovery is about giving yourself permission"24:00 Do free first: sleep, awe, and leaving the phone inside28:30 Ice baths, contrast therapy, and the hypertrophy myth31:30 You recover from running by running (and nobody cares about your Strava pace)34:10 Bucket 4, strength and mobility: consistent goodimization36:40 How to lift: compound movements, 60 to 70 percent, twice a week, never before a hard day40:50 Bucket 5, diet: most runners don't eat enough44:40 Carbs are your friend: fad labels, GLP-1 bowls, and steak-and-eggs marathons49:10 The five buckets, wrapped up: consistently good beats occasionally greatBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MBO1RNUFIXX5M4J

Jeff Cunningham sits down with Dr. Kristen Holmes, Global Head of Human Performance at WHOOP, former Princeton field hockey coach, and author of Aligned, to discuss what it takes to perform at a high level without sacrificing long-term health.With 12 Ivy League titles and a national championship under her belt, Kristen knows a thing or two about performance. They explore why winning doesn't always equal fulfillment, the science behind sleep and recovery, and how to build a more resilient nervous system.Ultimately, it's about understanding what drives us, taking ownership of our choices, and learning to push without burning out.CHAPTERS:00:00 Welcome03:00 Why she wrote Aligned: psychology and physiology are one system, and performance is a choice07:40 The raw parts of the book: childhood, her mother, and the soul behind the science10:00 Mentorship: coach so your athletes need you less14:30 Redefining performance: potential, not wins and losses18:20 The paradox of winning (and Nick Saban's six-second segments)22:00 PEAC: purpose, efficacy, autonomy, connection26:30 Autonomy is not control; the five people you spend time with33:40 Building her own biometric system at Princeton, and the day she heard of WHOOP38:40 86%: availability, no scholarships, and two hours a day46:20 Sleep: four pillars, sleep pressure, and why night owls aren't real51:40 Circadian misalignment, shift work, and surgeons who age 17 years faster57:45 Mental health is more than the absence of illness; trauma as a thief1:03:40 Sit with the discomfort: sympathetic moments and parasympathetic fixes1:06:40: Recovery modalities: breathing, gratitude, awe, and noticingUnlock 15% off your next BPN order:Use Code:BEGOOD15⁠⁠https://www.bareperformancenutrition.com/jeffBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01G6AHGLEIUP8

In this episode Jeff talks about what runners get married to. Some things are non-negotiable. Most aren't: goal times, the BQ chase, run streaks, eating clean, leg day. Jeff explains why accepting what is isn't defeat, then answer a mailbag question on pacing a marathon for a reachable goal.CHAPTERS:• 00:00 Life Is A Constellation Of Marriages• 02:00 What's Actually Non-Negotiable• 05:00 Pot Committed• 07:00 Nobody's Watching That Closely• 08:50 Life's Formulas• 12:30 Running Is An Adjunct• 14:40 Married To Process• 18:00 Married To Your Goal Time• 20:40 Accept What Is• 24:30 The BQ Chase• 29:40 Run Streaks• 32:55 Over-Optimizing Your Diet• 40:55 Skip Leg Day• 44:30 Everything Is Optional• 47:45 Mailbag: Pacing A Reachable GoalUnlock 15% off your next BPN order:Use Code: BEGOOD15⁠https://www.bareperformancenutrition.com/jeffBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01QV1WECUWX2D

In this episode Jeff and in his words, his better three quarters Angelique Cunningham return to talk about fear, negativity, and mindset. They cover Angelique's three rules from a rough freshman year at Baylor, why you should ask "what if it goes well?", how to visualize incrementally, and how to keep moving forward after loss.00:00 Welcome back, Angelique: my better 75 percent02:00 Why mindset coaching adults is harder than coaching teens06:45 Unfiltered in Monterey, micro fears, and "what if it goes well?"09:40 Three rules from a rough freshman year at Baylor14:45 Stop fearing the workout: just do it and be done17:00 The faces of negativity and the voice in your head19:20 Be fearless: life is all about perspective23:50 Open tabs: how women and men carry stress differently29:20 All in vs. all consumed: one bad workout won't ruin you33:30 Lucky socks, mind games, and real self-confidence42:30 "What if you don't mess up?" Mackenzie on the ESPN camera46:00 Visualize accordingly: incremental goals, and your body knows52:00 Coming back: what separates good athletes from great ones55:05 A hard year Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01G6AHGLEIUP8

Sometimes the best workout is the one that doesn't get done. In this episode Jeff explains when to move, change, or skip a workout when you're sick, hurt, traveling, or fighting the weather, and why it's not a moral failing. Plus the mailbag: building mileage and tapering for race day.• 00:00 Is This Episode For You?• 03:45 Porcelain Vs. Plastic• 09:35 Coach Brake Pedal• 14:20 The Best Workout You Skip• 16:20 Running When You're Sick• 23:10 Training Through Injury• 26:20 Working With The Weather• 32:35 Low Iron And Anemia• 38:50 Travel And Treadmills• 42:40 Every Vacation Run Is Optional• 44:55 Intervals Into Fartlek• 46:35 Shift Work And Scheduling• 51:20 Stop Beating Yourself Up• 58:40 Mailbag: Building Mileage• 1:01:30 Mailbag: Taper WorkoutsUnlock 15% off your next BPN order:Use Code: BEGOOD15⁠https://www.bareperformancenutrition.com/jeffBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB017GXABX3B9RM

Jeff cuts through the noise and lays out the six types of running every runner needs: easy, marathon pace, one hour pace, critical velocity, VO2 max, and true speed work. He covers how much of each belongs in a week, why easy runs matter most, and how to stop overcomplicating training.00:00 Stop Overcomplicating Running02:45 Just Go Run A Lot03:30 Earning Running Competence04:45 Fast Twitch Versus Slow08:20 Pace One: Easy Running11:20 The Four Minute Excuse13:45 Pace Two: Marathon Pace16:10 Pace Three: One Hour Pace20:40 Pace Four: Critical Velocity28:30 Pace Five: VO2 Max31:05 The Problem With Yasso35:05 Pace Six: Actual Speed Work41:05 How Much Of Each43:45 Earn The Right46:30 Finding Your Paces48:45 Let Running Be Joyful50:30 Mailbag: Doubles Or SinglesUnlock 15% off your next BPN order:Use Code: BEGOOD15⁠https://www.bareperformancenutrition.com/jeffBat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB011XRFXKNKEE4

In this episode, Jeff sits down with BPN athlete Luke Hopkins: USC neuroscience grad, Ironman, and one of the toughest 23-year-olds he knows. They talk about going back to therapy after a broken ankle, feeling bad for feeling bad, why your brain quits before your body does, and why honesty isn't oversharing.00:00 Meet Luke Hopkins03:53 Connecticut to USC06:29 Dad's Accident09:52 Anxiety and Perfectionism12:05 Back to Therapy16:37 Feeling Bad for Feeling Bad19:12 Stick Around22:07 Why Neuroscience27:49 Football to Ironman29:19 Brain Quits First34:07 Just Start43:17 Vulnerability Is Honesty48:28 Mental Health Education52:42 Inspiration vs. Role Model1:01:52 Ironman FloridaBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01WUEORYB6ICC

Jeff Cunningham kicks off Season 4 with what he'd do differently if he could start over as a runner. He raced his workouts, ran too few miles, gray-zoned his easy runs, skipped the weight room, under-fueled, and didn't sleep enough. Here's what almost 40 years of running and coaching finally taught him. So, don't make the same mistakes kids.CHAPTERS:00:00 Season 4 kickoff04:00 Mistake 1: Racing workouts (there is no cheat code for toughness)06:45 Mistake 2: Too few miles12:20 Mistakes 3 and 4: gray-zoning easy runs and not fueling after hard 20:20 Mistake 5: Skipping Workouts22:20 Mistake 6: Sleep makes you Sleepy26:45 Mistake 7: Alcohol and recovery (my best season was the sober one)29:30 Mistake 8: "Have to run this race" vs. "Get to run this race"32:30 Marathons on two gels: sodium, cramps, and a jelly donut from Elvis37:30 Rookie coaching mistakes and discovering critical velocity by accident41:45 You can't staple guts to the gutless: confidence over crushing soulsBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01JZKI9FWDWEH

Jeff is closing out Season 3 of the Consistently Good Podcast by taking on some of running’s most repeated clichés. From “no pain, no gain” to “run slow to run fast,” Jeff breaks down what’s actually useful, what can get runners into trouble, and why better training usually comes back to the same things: perspective, patience, and showing up consistently.CHAPTERS:00:00 Running Clichés Are Everywhere02:32 The Four Types of Clichés05:10 Can You Really Get 1% Better Every Day?12:50 The Problem With “No Pain, No Gain”16:25 What “Embrace the Grind” Gets Wrong22:45 Is Pain Really Weakness Leaving the Body?24:30 When Comparison Helps and Hurts31:55 “Just Worry About Us”35:09 The Worst Nutrition and Body Image Clichés40:32 Does Running Slow Really Make You Faster?43:36 Do Summer Miles Bring Fall Smiles?45:15 The Race Is Not Always to the Swift47:13 Closing Out Season 3Become a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB01XCZAFHACAI1

Coach is devoting a full episode to how runners can chase ambitious goals while respecting the realities of aging.In this episode, Jeff breaks down what actually changes as runners move into their 30s, 40s, and beyond: hormones, recovery, strength, mobility, injury risk, and bandwidth. You know, the fun stuff nobody worried about when their biggest responsibility was keeping a goldfish alive.CHAPTERS:00:00 Welcome and Big Picture00:57 Aging Realities Without Limits04:13 Life Bandwidth and Responsibilities06:48 Training Around Real Schedules09:56 Hormones and Aging Basics11:29 Testosterone Decline Explained16:09 Strength, Speed and Rest20:32 Supplements and TRT Rules25:10 Estrogen, Perimenopause and Performance29:54 Run, Lift and Recover Through Transition33:58 Strength Training for Bones35:25 Speed Work for Mitochondria37:04 Reduce Training Density37:45 Protein and Carbs Strategy40:24 Bone Nutrients, Vitamin D and Calcium43:35 HRT and Anti-Doping Rules45:20 Desiccation and Hydration50:47 Warmups, Recovery and PTBecome a BPN member FOR FREE - Unlock 25% off FOR LIFE ⁠⁠https://www.bareperformancenutrition.com/collections/performance-nutrition⁠Bat City Track Club is an emerging national class and regionally elite team with a primary focus on distances 5,000m to the marathon.⁠https://www.batcitytc.com/⁠FOLLOW:IG: @theconsistentlygoodpodcastYT: @theconsistentlygoodpodcastJEFF CUNNINGHAM:IG: @jdcunningham97BAT CITY: @batcitytrackclubThis podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.MB014G1M05I2QO4