High Carb vs Low Carb. Do Both Diets Work for Ultra Endurance Running? with Dr. Andrew Koutnik

CTS Ultrarunning coach Johnny Fitzgerald breaks down why knowing your sweat volume and concentration in your sweat can help you improve your running from avoiding cramps, to digesting carbohydrates better, to relative energy levels. We also discuss how Jeff Mogavero won a golden ticket at Javelina Jundred knowing his sodium concentration of nearly 2,000mg. Now Jeff will be running at Western States with Jim Walmsley, Kilian Jornet, Hayden Hawks, David Roche, and more. Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Watch our Black Canyon 100k Recap with Jeff Garmire This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

In this episode with Alyssa Clark we talk about she adjusted her fueling strategies over the years to address fueling issues personalized to her body. It seems that in ultras everyone talks about GI distress and wears it as a badge of honor but it can be prevented and thus your ultra racing can be more enjoyable. Topics include, personalized nutrition, sodium intake, tailoring nutrition for specific events, supplements for running, and racing 200 mile events. Follow Alyssa Clark on Instagram https://www.instagram.com/theory_in_motion/?hl=en Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Watch our Black Canyon 100k Recap with Jeff Garmire This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

In this episode, I sit down with Merico Rhodes from Steadfast Provisions, a company dedicated to bringing back pemmican—one of the most nutrient-dense and historically significant foods out there. We dive into: 🔥 What is MAHA and why regenerative agriculture matters 🚚 Supply chain efficiency and how food sourcing impacts quality 🥩 The truth about fat & protein—why they're essential for health 💰 Voting with your dollar and supporting companies that align with your values If you're interested in ancestral nutrition, food sovereignty, and making informed choices, this episode is for you! Check out Steadfast Provisions Kickstarter http://kck.st/40lKJxU 📩 Join the conversation in the comments—what are your thoughts on pemmican and real food sourcing? 🔔 Like, subscribe, and hit the bell so you don’t miss future episodes! Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Watch our Black Canyon 100k Recap with Jeff GarmireSupport the show by getting Bloodwork done via Function Health https://my.functionhealth.com/signup?code=DLYTLE10&_saasquatch=DLYTLE10 Listen to the show here on YouTube or on Apple or Spotify. This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

It seems like a never ending debate; high carb intake when racing or low carb lifestyles and fueling. So which is actually ideal for endurance athletes? Can you choose between either one and still have positive effects on performance? Dr. Andrew Koutnik recently participated in a study comparing high and low carb diets and their effect on triathlon performance. In this episode we break down the study and the results. The data will surprise you. Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Follow Andrew on Instagram https://www.instagram.com/andrewkoutnikphd/ Studies Referenced Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024 Carbohydrate restriction for diabetes: rediscovering centuries-old wisdom https://pubmed.ncbi.nlm.nih.gov/33393511/ Metabolic characteristics of keto-adapted ultra-endurance runners https://www.sciencedirect.com/science/article/pii/S0026049515003340 Support the show by getting Bloodwork done via Function Health Function Health Bloodwork Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

Why should you use real food in training and racing? In this episode I talk with Uri Carlson, from Inner Wild Nutrition about using food you can find in your pantry to fuel training and racing. We also talk about hydration and how you can optimize this crucial part of endurance sports. Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ Follow Uri on IG: https://www.instagram.com/uri_carlson/?hl=en Website: https://www.innerwildnutrition.com/ Apply for a free discovery call: https://innerwild.kartra.com/page/ZoA16 Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

With success at UTMB and other events around the world Scotty Hawker is a well known kiwi runner who clearly enjoys miles on the trail. In this interview we talk about his mostly plant based diet, some fallacies and dogma in diet, and why listening to your body matters for athletes. The Anabolic Response to Plant-Based Protein Ingestion Study Link Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! AppleSpotifyYouTube This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

After gut distress and injury Ryan Talbot started a carnivore diet and has seen his health and fitness improve. Ryan has now competed in the Pan American games taking third. Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks!Subscribe on SpotifyWatch Why Mountain Biker Mariske Strauss Adopted a Carnivore Diet https://www.thejuniperlab.com/p/why-mountain-biker-mariske-strauss This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

After three attempts Wesley Smith of Tucson nailed a victory at Aravaipa Running's Across the Years Last Person Standing event running 1.4 mile laps for 36 hours. In this episode we break down his strategy, what he's learned from the past couple years running ATY, and tips to compete at a running event with no real finish. Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks!AppleSpotify This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

Joe Corcione recently made an instagram post about his six yeas of sobriety. I was curious as to what prompted this change in his life and subsequently what the results have been. I thought initially we would just talk about being in the running world but this conversation became deeper and more meaningful than I anticipated. We talk a lot about personal responsibility, mindset, and how life improves when you don't settle for the status quo.Follow The Everyday Ultra This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com

Every year at The Running Event running vendors show up with their new gear and nutrition products. I flew out to Texas to check out what was new at TRE in the nutrition space and to see what companies were innovating. I spoke with Skratch Labs on carb ratios, whole food fueling, and sodium. I then spoke with Never Second about their Ice Gels and how that affects core body temp, Kenetic Ketones and their great tasting ketone drink, Bivo on the use of metal bottles for gravel riding, Golden Harper on foot strength, InSaltd Labs and the non stevia zero sugar electrolytes, and Naak with their various endurance fuel products. Comparison of the effects of cold water and ice ingestion on endurance cycling capacity in the heat https://pmc.ncbi.nlm.nih.gov/articles/PMC6188914/ Shows Referenced Golden Harper and Principles of Natural RunningEstrogenic Chemicals with Anthony JayListen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.thejuniperlab.com