The Juniper Lab

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 State...

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 specif...

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...

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 st...

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: htt...

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...

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 Spotify Watch Why Mountain Biker Mariske Strauss Adopted a Carnivore Diet https://www.thejuniperlab.com/p/why-m...

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, sha...

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 impro...

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 an...

The fall is FKT time for the Arizona Trail with new records set this year by Justinas Leveika by bike, Georgia Porter with a supported record on foot for the women, and Nick Fowler self supported and with the overall fastest time going north to south. After a failed first attempt Nick regrouped, refueled, and came back to set the record. A really inspiring and motivating run! Listen to the show he...

7 Days 19 Hours 48 Minutes. Mexico to Utah along the Arizona Trail. Justinas Leveika set a new trail record this year during the AZT 800 fueling with half and half, pickles, danishes, and more. This was a fun episode with Justinas about his week on the AZT full of sun, snow, and more. Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! Thumbnail im...

Different from a single stage, all in one go, 200 miler the Grand to Grand Ultra in Utah features six stages over seven days making fueling and pacing drastically different than other running events. Carrying your own food, gear, etc for the week makes it a different game. Listen to this episode with thru hiker and ultra runner Jeff Garmire and outdoor survivalist ultra runner Matt Graham. This is...

After a dramatic win passing Jeff Browning at the Cocodona 250 just two miles from the finish for the win Harry Subertas went on to run the Destination Trail Triple Crown of 200s including the Tahoe 200, Bigfoot 200, and the Moab 240. In this episode we speak about his fueling strategies, use of real food, and how those strategies evolved depending on the race. Sub on YouTube Follow on Instagram T...

At RAD Boulder Kelly Newlon creates meals supporting athletes at events and FKTs. In this episode we discuss for sourcing, how that relates to doping, and the importance of eating high quality food. Check out RAD Boulder http://www.radboulder.com 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 Sam Westby rode across the USA he ranked gas stations from worst to best. If you've ever done multi day ride/runs/hikes you know gas stations become a mandatory resupply and they're not all the same. In this episode we chat about various gas stations, what makes a good resupply, and just food in general. Watch Sam's video here on YouTube about gas stations and subscribe to his channel Subscr...

Joining fellow BYU alumni Connor Mantz and Clayton Young, Rory Linkletter will be running for Canada at the 2024 Paris Olympics. In this episode Rory and I talk about fueling marathons, sufficient eating, and supplements for running. Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks! Subscribe on Spotify This is a public episode. If you would like...

If you’re in the 200 mile ultra community you know Mika Thewes. She has posted great results at Tahoe 200, Cocodona, and other 200s. In this episode we go over her recent win at Tahoe 200, nutrition, and why she eats a mainly vegan diet. We also go over how she is modifying her diet as she prepares to race Tor des Geants in Europe this fall. Find Mika on Instagram and Strava. This is a public epis...

The debate on what is a proper human diet for health and the environment seems never ending. Plant based, animal based, carnivore, paleo, etc all make their points with emotional and science based arguments. Mollie made the move from vegan restaurants to meat based after first hand experiences and now owns a ranch in Bandera Texas along with her restaurants, Sage Regenerative Kitchen and Brewery,...

Years ago I lived in Chihuahua, Mexico and learned about the Tarahumara and their ability to cover large distances on pinole and water using tire sandals as shoes. I discounted the stories as myth but years later, largely thanks to Born to Run, I released the stories were true. Today I chat with Eddie Sandoval, whose family has deep roots in Chihuahua, about pinole and why he started Pinole Blue....

After setting a course record at Moab 240 and dominating the Sedona Canyons 125 Jeff Browning came out to the Cocodona 250 looking win and set a new course record. After a smart conservative start Jeff passed Stringbean and took off leading the race for 150 miles. Things didn’t go as planned. This is the story. This is a public episode. If you would like to discuss this with other subscribers or g...

After a less than ideal run at Black Canyon 100k Rod Farvard focused on fixing his race day fueling and ran away with a golden ticket for Western States. In this episode we break down what he changed, why he changed it, and how he's approaching Western States 100. WATCH The Rocky Mountain Slam with Jeff Browning This is a public episode. If you would like to discuss this with other subscribers or...

In this episode Joshua Duff and I discuss dietary changes, how to eat for ultra marathons, 200s, and the use of carbohydrates in low carb diets. We also talk about the use of processed foods for endurance athletes while eating a diet of whole foods whether low carb or not. WATCH Joshua Duff's Film at Unreasonable East 200 WATCH The Rocky Mountain Slam with Jeff Browning To support the show check o...

I've been really curious about fueling endurance with both carbohydrates and ketones recently. In endurance sports the body uses both fuel sources to complete the distances and both fuel sources are needed. In this episode I speak with Michael Brandt of HVMN about how he fuels marathons with Ketone-IQ and carbohydrates. We have a good time talking about ketone use, carbs, energy pathways, and the...

Andrew Glaze is known for his run streak of 100 mile weeks for more than 210 weeks. Andy is a full time firefighter and ultra runner who is vegan. In this episode we go over how he manages his lifestyle, training, and his vegan diet. Follow Andy on Instagram https://www.instagram.com/amglaze/ WATCH The Rocky Mountain Slam To support the show check out  @HVMN123  Ketone-IQ http://ketone.com/DERRICK...