{"podcast":{"title":"Human Performance Outliers Podcast with Zach Bitter","slug":"human-performance-outliers-podcast-with-zach-bitter-65527","podcast_index_feed_id":65527,"rss_url":"https://humanperformanceoutliers.libsyn.com/rss","website_url":"http://humanperformanceoutliers.libsyn.com/website","image_url":"https://static.libsyn.com/p/assets/1/c/b/0/1cb0a54fe83ba10316c3140a3186d450/ZB_Spotify_v3.png","author":"Zach Bitter","episode_count":521,"summary":"Welcome to the Human Performance Outliers Podcast. Your host Zach Bitter, will take you through a series of interesting topics around health, fitness, endurance, running, hybrid athlete training, ultramarathon, and nutrition. Join in for interviews with folks exploring their outer limits and research in a wide variety of sports, fitness, and nutrition.","last_synced_at":"2026-09-23T06:23:16.170819+00:00","page_url":"https://stenobird.com/podcast/human-performance-outliers-podcast-with-zach-bitter-65527"},"episode":{"title":"Episode 496: Fueling Your Ultra: Strategies & Challenges | Vic Johnson","slug":"episode-496-fueling-your-ultra-strategies-challenges-vic-johnson","published_at":"2026-08-07T10:00:00+00:00","page_url":"https://stenobird.com/podcast/human-performance-outliers-podcast-with-zach-bitter-65527/episode-496-fueling-your-ultra-strategies-challenges-vic-johnson","show_page_url":"https://stenobird.com/podcast/human-performance-outliers-podcast-with-zach-bitter-65527","url":"https://humanperformanceoutliers.libsyn.com/episode-496-fueling-your-ultra-strategies-challenges-vic-johnson","audio_url":"https://pdcn.co/e/pscrb.fm/rss/p/traffic.libsyn.com/secure/humanperformanceoutliers/Ep.496_VicJohnson_audio_complete.mp3?dest-id=685773","summary":"Vic Johnson shares the practical limits of high-carb strategies, discusses how carbohydrate needs can exceed what the gut can absorb, especially under heat and high intensity. Vic shares typical successful ranges, why hotter races and faster pacing worsen digestion, and emphasizes consistent intake over large boluses that can trigger GI issues. They discuss individualizing targets for mid-pack runners, finding a personal carb \"cap\" in training then scaling back for race day, sex differences (body size, culture, psychology), links between GI issues and disordered eating, the role of day-to-day carb intake in building intestinal transporters, and practical choices between drink mix vs gels. Vic Johnson : mountainsportsnutrition.com | IG: @mountain.sports.dietitian Episode Sponsors: LMNT : drinkLMNT.com/HPO (free sample pack with purchase) deltaG : deltagketones.com Code: BITTER20 (20% Off) True Nutrition : truenutrition.com/hpo Code: HPO (20% Off) Podcast Details: Support HPO: zachbitter.com/hposponsors HPO Website: zachbitter.com/hpo Zach's Coaching: zachbitter.com/coaching Zach's Journal: substack.com/@zachbitter Find Zach: zachbitter.com | IG: @zachbitter | X: @zbitter | FB: Zach Bitter | Strava: Zach Bitter","meta_description":"Vic Johnson shares the practical limits of high-carb strategies, discusses how carbohydrate needs can exceed what the gut can absorb, especially under hea…","key_points":[],"chapters":[],"topics":[],"duration_seconds":4177,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/human-performance-outliers-podcast-with-zach-bitter-65527/episodes/episode-496-fueling-your-ultra-strategies-challenges-vic-johnson/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/human-performance-outliers-podcast-with-zach-bitter-65527/episode-496-fueling-your-ultra-strategies-challenges-vic-johnson.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}