{"podcast":{"title":"Nutrition & Life","slug":"nutrition-life-5745306","podcast_index_feed_id":5745306,"rss_url":"https://media.rss.com/nutrition-and-life/feed.xml","website_url":"https://rss.com/podcasts/nutrition-and-life","image_url":"https://media.rss.com/nutrition-and-life/podcast_cover.png","author":"Lisa Franz","episode_count":357,"summary":"A beautiful, healthy body and mind comes down to more than just 'eating well'. With this podcast we want to give you the right nutritional tools, but also tips for how to apply them to real life so that your results become sustainable and well rounded. RSSVERIFY","last_synced_at":"2026-07-07T22:19:18.040439+00:00","page_url":"https://stenobird.com/podcast/nutrition-life-5745306"},"episode":{"title":"#308 Optimizing Runner Performance: Nutrition, Recovery, and Strength Advice from Abu Guerges","slug":"308-optimizing-runner-performance-nutrition-recovery-and-strength-advice-from-abu-guerges","published_at":"2026-05-05T17:29:40+00:00","page_url":"https://stenobird.com/podcast/nutrition-life-5745306/308-optimizing-runner-performance-nutrition-recovery-and-strength-advice-from-abu-guerges","show_page_url":"https://stenobird.com/podcast/nutrition-life-5745306","url":"https://rss.com/podcasts/nutrition-and-life/2796104","audio_url":"https://content.rss.com/episodes/284010/2796104/nutrition-and-life/2026_05_05_17_10_14_fd1caf4d-2b4a-4b38-bbdd-5e0d0991492e.mp3","summary":"Welcome to another energizing episode of the Lisa podcast! In today’s conversation, host Abu Gas is joined by a passionate clinician, sports chiropractor, and endurance coach who breaks down the barriers between cardio and resistance training—and reveals how you can level up your performance, avoid injury, and have a lot more fun along the way. From training newbies for their first 5K to helping elite athletes chase personal bests, Abu Gas and his guest debunk the “either-or” myth between cardio and strength. You’ll learn the key differences in programming for beginners, intermediates, and advanced runners, plus discover the secrets to fueling right, building strong tendons, balancing lateral and linear movements, and why “fun” is the third pillar of lasting progress. Get ready for practical strategies, clinical insights, and honest advice for anyone looking to boost their cardiovascular fitness, optimize recovery, and enjoy movement for life. Timestamp Overview: 00:00 – Welcome & Podcast Goals 00:08 – The Endurance vs. Strength Debate: Myths & Mindset 01:00 – “Performance Stands on the Shoulders of Health” 01:54 – From Running, Wrestling, and Boxing to Coaching 02:24 – Who the Guest Coaches: Youth, NFL, and Everyone In-Between 03:12 – Programming for Beginners, Intermediates, and Advanced0 4:45 – Consistency, Volume, and Avoiding the Injury Trap 06:18 – Intervals for Beginners: Structure, Boundaries, and Progress 08:07 – CDC Cardio Guidelines & Why Most People Fall Short 09:04 – Advanced Runners: Finding and Fixing Weaknesses 10:10 – How Plyometrics Fit Into a Runner’s Routine 11:00 – Learning Rhythm & the Stretch Shortening Cycle 14:06 – The Best Strength Moves (Hint: Lower Body Rules) 15:27 – Lateral Movements & The Anti-Injury Secret 17:17 – Rec…","meta_description":"Welcome to another energizing episode of the Lisa podcast! In today’s conversation, host Abu Gas is joined by a passionate clinician, sports chiropractor,…","key_points":[],"chapters":[],"topics":[],"duration_seconds":2334,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/nutrition-life-5745306/episodes/308-optimizing-runner-performance-nutrition-recovery-and-strength-advice-from-abu-guerges/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/nutrition-life-5745306/308-optimizing-runner-performance-nutrition-recovery-and-strength-advice-from-abu-guerges.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}