We skewer extreme New Year’s resolutions and swap them for simple, sustainable habits that actually build fitness. From 75 Hard to detoxes and no-days-off myths, we cut through noise and focus on recovery, progression, and realistic goals. • Why 75 Hard and streaks fail on sustainability and purpose • Why coffee and moderate caffeine can support health and training • how to build from 5K consistency before marathons and Ironman • the role of recovery, easy sessions, and strength work • why detoxes and “hormone resets” mislead without diagnostics • how to replace fads with weekly training standards that stick • practical race goals, injury risk, and smarter progression • a lighthearted Russian “money jump” tradition to close

<description>&lt;p&gt;We skewer extreme New Year’s resolutions and swap them for simple, sustainable habits that actually build fitness. From 75 Hard to detoxes and no-days-off myths, we cut through noise and focus on recovery, progression, and realistic goals.&lt;br/&gt;&lt;br/&gt;• Why 75 Hard and streaks fail on sustainability and purpose&lt;br/&gt;• Why coffee and moderate caffeine can support health and training&lt;br/&gt;• how to build from 5K consistency before marathons and Ironman&lt;br/&gt;• the role of recovery, easy sessions, and strength work&lt;br/&gt;• why detoxes and “hormone resets” mislead without diagnostics&lt;br/&gt;• how to replace fads with weekly training standards that stick&lt;br/&gt;• practical race goals, injury risk, and smarter progression&lt;br/&gt;• a lighthearted Russian “money jump” tradition to close&lt;br/&gt;&lt;br/&gt;&lt;br/&gt;&lt;/p&gt;</description>

We skewer extreme New Year’s resolutions and swap them for simple, sustainable habits that actually build fitness. From 75 Hard to detoxes and no-days-off myths, we cut through noise and focus on recovery, progression, and realistic goals.  • Why 75 Hard and streaks fail on sustainability and purpose • Why coffee and moderate caffeine can support health and training • how to build from 5K consistency before marathons and Ironman • the role of recovery, easy sessions, and strength work • why d...

 Katie Vasenina PhD and Brandi Antonio MS Skewer Silly New Year's Resolutions

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most. We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers. Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges. BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli&apos;s research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor&apos;s degree (BSc, Hons) in Sport and Exercise Science and master&apos;s degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli&apos;s research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions.

<description>&lt;p&gt;Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.&lt;br/&gt;&lt;br/&gt;We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to about 54 seconds saved. Eli breaks down practical dosing that busy athletes can use—why 0.3 g/kg remains the benchmark, when 0.2 g/kg might suffice, and how to convert that to simple grams for a 70 kg rider. Delivery is everything, so we drill into hydrogel systems designed to reduce GI distress, and we set a clear timing window of 90–120 minutes before the gun. You’ll hear how blood bicarbonate rises, dips early with fast pacing, then stays elevated enough to support decisive efforts in the final kilometers.&lt;br/&gt;&lt;br/&gt;Race-day logistics matter. We walk through smart top-up strategies between heats or double events without overdoing sodium. We talk heat, hydration, and why you should practice your plan before it counts. And we set the record straight on “lactic acid,” highlighting how lactate is fuel while hydrogen ions drive acidosis. We also touch on beta-alanine’s intracellular buffering and how it pairs with bicarbonate in sports defined by repeated 30–240-second surges.&lt;br/&gt;&lt;br/&gt;BIO:  Eli Shannon recently successfully defended his PhD at his viva voce in Exercise Physiology, Metabolism and Nutrition at Edge Hill University, Ormskirk, UK. Eli&amp;apos;s research focused on the effects of sodium bicarbonate ingestion on prolonged high-intensity exercise performance and metabolism in both normoxia and acute normobaric hypoxia. Prior to this, Eli completed his bachelor&amp;apos;s degree (BSc, Hons) in Sport and Exercise Science and master&amp;apos;s degree (MSc) in Exercise Physiology at York St. John University, York, UK. During his time in York, Eli also spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy. Eli&amp;apos;s research interests primarily focus on enhancing exercise performance through nutritional and physiological interventions. &lt;/p&gt;</description>

Ever wonder how a legal buffer can shave nearly a minute off a 40K time trial? We sit down with freshly minted PhD Eli Shannon to unpack the science and the tactics behind sodium bicarbonate, from the lab to the start line. Eli explains why an hour-long ride is anything but steady state and how surges, climbs, and late-race kicks amplify the value of buffering hydrogen ions when it matters most.  We dig into the numbers: an average 1.4% improvement for trained male cyclists, translating to ab...

Episode 101 - Small Buffers, Big Edge with Eli Shannon PhD

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely. • Elliot’s path from Otago to a PhD in the UK • Why passive heat instead of exercising in heat • Hematology: plasma volume expansion  • Cardiac changes: larger end-diastolic volume and stroke volume • VO2 max and speed gains in trained runners • Practical protocol: time, temperature, frequency, hydration • Safety: dizziness, slow exits, supervision, low blood pressure • Dose-response unknowns and hot-climate athletes • Heat vs cold and contrast for recovery and adaptation • Where to find Elliot’s paper and social links (see below). Follow Elliott Jenkins on X @E_J_Jenkins His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874

<description>&lt;p&gt;We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.&lt;br/&gt;&lt;br/&gt;• Elliot’s path from Otago to a PhD in the UK&lt;br/&gt;• Why passive heat instead of exercising in heat&lt;br/&gt;• Hematology: plasma volume expansion &lt;br/&gt;• Cardiac changes: larger end-diastolic volume and stroke volume&lt;br/&gt;• VO2 max and speed gains in trained runners&lt;br/&gt;• Practical protocol: time, temperature, frequency, hydration&lt;br/&gt;• Safety: dizziness, slow exits, supervision, low blood pressure&lt;br/&gt;• Dose-response unknowns and hot-climate athletes&lt;br/&gt;• Heat vs cold and contrast for recovery and adaptation&lt;br/&gt;• Where to find Elliot’s paper and social links (see below).&lt;br/&gt;&lt;br/&gt;Follow Elliott Jenkins on X @E_J_Jenkins &lt;/p&gt;&lt;p&gt;His paper is published here: https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289874&lt;br/&gt;&lt;br/&gt;&lt;br/&gt;&lt;/p&gt;</description>

We talk with physiologist Elliot Jenkins about how passive heat acclimation boosts VO2 max, hemoglobin mass, and cardiac function in trained runners without adding mechanical training load. Practical protocols, safety tips, and open research questions round out a clear, actionable guide to using heat wisely.  • Elliot’s path from Otago to a PhD in the UK • Why passive heat instead of exercising in heat • Hematology: plasma volume expansion  • Cardiac changes: larger end-diastolic volume ...

Episode 100 - Sit In A Tub, Run Like A Rocket with PhD Student, Elliott Jenkins

Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t. We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and reps in reserve to auto-regulate around stress and menstrual symptoms, why progressive overload outperforms rigid cycle-based templates, and how new lifters can thrive across broad rep ranges. We also call out the supplement aisle: creatine isn’t gendered, protein targets matter more than gender, and micronutrient needs like iron, vitamin D, calcium, and folate should be guided by individual needs.For more information on our guests.Alyssa Parten PhD https://education.ua.edu/directory/alyssa-parten/ Antonella Schwarz PhD https://www.barry.edu/en/c-vitae/professors/antonella-v-schwarz

<description>&lt;p&gt;Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t.&lt;br/&gt;&lt;br/&gt;We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and reps in reserve to auto-regulate around stress and menstrual symptoms, why progressive overload outperforms rigid cycle-based templates, and how new lifters can thrive across broad rep ranges. We also call out the supplement aisle: creatine isn’t gendered, protein targets matter more than gender, and micronutrient needs like iron, vitamin D, calcium, and folate should be guided by individual needs.&lt;/p&gt;&lt;p&gt;For more information on our guests.&lt;/p&gt;&lt;p&gt;Alyssa Parten PhD https://education.ua.edu/directory/alyssa-parten/ &lt;/p&gt;&lt;p&gt;Antonella Schwarz PhD https://www.barry.edu/en/c-vitae/professors/antonella-v-schwarz &lt;br/&gt;&lt;br/&gt;&lt;/p&gt;</description>

Strong opinions, stronger evidence. We take the much-quoted “women are not small men” and separate what’s useful from what’s been hijacked by marketing, then rebuild it with training principles that actually deliver results. With Dr. Alyssa Parten and Dr. Antonella Schwartz, we get honest about where women’s physiology matters, where it doesn’t.  We dive into the truth behind “lift heavy.” Heavy is relative to your experience, and strength lives on a spectrum. You’ll hear how to use RPE and r...

Episode 99 - Alyssa Parten PhD, Antonella Schwarz PhD - Women Aren't Small Men, But Goals Determine Strategies (Not Sex).

Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance. • Started endurance sports at age 12-13, completing his first half Ironman at 14 • Ran 100 miles in 18.5 hours during a 24-hour run at age 16 • Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class • Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity • Broke the SEAL deadlift record during his service • Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia • Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly • Plans to continue researching interventions for brain injuries in tactical populations Listen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.

<description>&lt;p&gt;Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.&lt;br/&gt;&lt;br/&gt;• Started endurance sports at age 12-13, completing his first half Ironman at 14&lt;br/&gt;• Ran 100 miles in 18.5 hours during a 24-hour run at age 16&lt;br/&gt;• Enlisted in the Navy at 18 and became one of only 11 original members to complete SEAL training in his class&lt;br/&gt;• Describes Hell Week as a 125-hour ordeal with minimal sleep and constant physical activity&lt;br/&gt;• Broke the SEAL deadlift record during his service&lt;br/&gt;• Earned his PhD researching ketone monoesters for mitigating cognitive impairment during hyperthermia&lt;br/&gt;• Suggests Zone 2 training is most valuable for athletes training 15+ hours weekly&lt;br/&gt;• Plans to continue researching interventions for brain injuries in tactical populations&lt;br/&gt;&lt;br/&gt;Listen to our podcast for more fascinating discussions with experts in sports science and human performance optimization.&lt;br/&gt;&lt;br/&gt;&lt;br/&gt;&lt;/p&gt;</description>

Dr. Blaine Lints shares his extraordinary journey from teenage ultra-endurance athlete to Navy SEAL to exercise science PhD, offering unique insights on human performance optimization and resilience. His remarkable background includes completing 100 miles in 18 hours at age 16, surviving the grueling SEAL Hell Week, breaking the SEAL deadlift record, and conducting groundbreaking research on ketone supplementation for cognitive performance.  • Started endurance sports at age 12-13, completing...

Episode 98 - From Navy SEAL to PhD: Blaine Lints' Journey 

The Sports Science Dudes cover all the cool topics on sports science, nutrition, and fitness! Email: SportsScienceDudes@gmail.com or Exphys@aol.com Hosted by Dr Jose Antonio BIO: Jose Antonio PhD earned his doctorate and completed a postdoctoral research fellowship at the University of Texas Southwestern Medical Center. He is a Co-founder and CEO of the ISSN (www.issn.net), and Co-founder of the Society for Sports Neuroscience (www.neurosports.net). He is a Professor of Exercise and Sport Science at Nova Southeastern University. Twitter: @JoseAntonioPhD Instagram: supphd and the_issn&nbsp; Co-hosts include Tony Ricci EdD FISSN and Cassie Evans MS RD CISSN

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