The Outlier Athlete

Most people think dopamine is the reward . It’s not. It’s the thing that makes you go get it . In this Performance Bites, I break down how dopamine actually works—what it is as a neurotransmitter, why it spikes before the action, and how it’s shaping your motivation, habits, and training whether you realize it or not. This is where people get stuck… They chase the dopamine hit (the class, the hype...

In this episode of Ask the Coach , I sit down with Ashley to break down some of the most common — and often misunderstood — questions I see around nutrition, performance, and long-term health. We dive into fueling strategies, how your body actually produces and uses energy, and why macronutrients matter more than most people realize. I also talk about the role of blood work and why understanding y...

In this episode of Performance Bites , I break down running from a performance lens—focusing on biomechanics, stride length, cadence, and force production. I explain why these factors matter not just for sprinters, but for endurance athletes as well, including marathon and ultra runners. Running efficiency isn’t about forcing form; it’s about understanding how stride length, frequency, and strengt...

In this episode, I sit down with Abbi Hamlin and Ashley Faure to break down our experience with competing in HYROX , a fitness race that blends endurance running with high-output strength work. We talk through their athletic backgrounds, what pulled them into the HYROX space, and how the structure of the event challenges both physical capacity and mental resilience. We dive into what it really mea...

In this episode, I dive into my journey training for the Hyrox fitness competition —what went right, what surprised me, and what I wish I knew earlier. I talk about how structured training completely shifted my performance, why finally learning how to run properly changed everything, and how much of a difference proper footwear actually makes. I also get into the value of training with others, the...

In this episode, I sit down with Dr. Rj Rivera , a chiropractic physician, to dive into his journey as both a chiropractor and coach. We talk about the importance of building professional networks, creating referral systems, and why collaboration across healthcare disciplines matters. Dr. Rivera shares how understanding patient stories and lifestyle factors can completely change the way we approac...

In this episode of Performance Bites , I break down the biggest reasons people fall short of their training and fitness goals and how to overcome them. I talk about why having a structured training plan matters more than just “working out,” the importance of consistency, and how the SAID principle (Specific Adaptations to Imposed Demands) drives real progress. I also dive into the balance between...

When it comes to hydration, the quality of your electrolytes matters just as much as the quantity. Most people focus on how much sodium, potassium, and magnesium a product has—but overlook the form those minerals come in. The truth is, not all forms are equally absorbed or tolerated by the body. In this breakdown, I examined the most common types of electrolytes used in today’s top hydration produ...

In this breakdown, I cover the most common sports injuries I see in athletes—muscle strains, tendon injuries, ligament sprains, and bone fractures. I explain what happens at the physiological level during these injuries, the anatomy involved, and how the body heals over time. I also dive into the different grades of severity for each type of injury and why understanding these distinctions is criti...

In this episode I dive deep into one of the most important but often overlooked principles in strength and performance training: the SAID principle, or Specific Adaptation to Imposed Demands. This concept is simple but powerful—your body adapts specifically to the type of training stress you place on it. Want to get faster? You have to train fast. Want to build strength? You need to apply heavy, f...

In this episode of Performance Bites , I break down what it really takes to build a high-quality home gym focused on performance. Whether you’re training for strength, power, or general fitness, designing a space that works for you starts with choosing the right equipment—not the most equipment. I focus on the essentials: dumbbells, barbells, plates, a solid squat rack, a versatile bench, and a fe...

In this video, I dive into one of the most powerful tools for performance: Flow State — that feeling when time disappears, your inner critic shuts off, and you’re performing at your absolute best. As a performance coach, I’ve studied how elite athletes and creatives access this state and what it takes to get there. Drawing from Steven Kotler’s flow research , I break down the psychology , neuroche...

In this episode, I break down the real differences between High-Intensity Interval Training (HIIT), general interval training, and VO2 max training. I explain how I structure each method, the specific physiological adaptations they create, and why understanding the work-to-rest ratio is crucial for getting real results. I talk about how HIIT drives fast conditioning and fat loss through intense an...

In this episode of Performance Bites , I break down why barefoot shoes might be the missing link in your performance game. I dive deep into the anatomy of the foot — 26 bones, 33 joints, and over 100 muscles, tendons, and ligaments — and explain how traditional shoes restrict their natural function. I talk about how barefoot shoes can restore proper foot mechanics , improve stability and balance ,...

In this episode, I discuss a case study of a female athlete's journey in strength training, focusing on her progress over two and a half years. I cover the initial training methods, the importance of neuromuscular development, and the adjustments made to her program to accommodate her evolving goals. I also highlight the transition to Olympic lifting and the significance of setting long-term g...

In this episode of the Outlier Athlete Podcast , I sit down with returning guest Abbi Hamlin to take a deep dive into popular fad diets, including keto, intermittent fasting, carnivore, and the pegan diet. We break down the pros and cons of each, separating science from trends to uncover what actually benefits performance—especially for athletes. Throughout the conversation, we emphasize the impor...

In this episode, I dive deep into the crucial role of exercise selection in achieving your fitness goals. It’s not just about picking exercises at random—every movement you choose should have a purpose. I break down how understanding the demands placed on the nervous system during training can help you get the most out of every workout. I also discuss the importance of balancing muscle groups, ens...

In this episode of Performance Bites , I take you deep into the world of sprinting—breaking down not just how to get faster, but how to build the strength, power, and resilience needed to sprint safely and effectively. I share my own journey with sprint training, the lessons I’ve learned along the way, and why I believe sprinting is one of the most valuable skills for both performance and longevit...

In this conversation, I dive into the key aspects of sports psychology and why it’s crucial for both athletes and coaches. I explore how mental states like arousal, anxiety, and motivation directly impact performance and share practical strategies for managing stress, setting effective goals, and prioritizing recovery. I also emphasize how psychological responses are unique to each individual, enc...

💪 Periodization Explained: How to Structure Training for Maximum Performance If you’ve ever wondered how elite athletes consistently get stronger, faster, and more powerful — it’s not by accident. It’s through smart, structured training using periodization . 💯 In this Performance Bite , I break down exactly how periodization works and why it’s critical for maximizing performance, preventing burn...

In this episode, I break down zone training through a physiological lens, covering the three energy systems —creatine phosphate, glycolytic, and oxidative—and their direct role in each heart rate training zone . I’ll explain the five training zones , their metabolic demands, and the physiological adaptations they drive, from ATP production to mitochondrial efficiency. You'll learn how to calcu...

In this episode, I sit down with Abbi Hamlin, a sports nutritionist and health coach, to break down the essential role of nutrition in optimizing athletic performance. We dive into her journey—what led her to specialize in sports nutrition, the pivotal moments that shaped her approach, and how she works with athletes to fine-tune their fueling strategies. One of the key topics we cover is the impo...

In this conversation, my wife, Erin, and I dive into health, wellness, and fitness, emphasizing the importance of authenticity in discussions. We break down the role of trainers, misconceptions about biohacking, and how simple health practices can be. Sharing personal anecdotes and industry pet peeves, we highlight the need for a balanced approach—one driven by intrinsic motivation and a genuine e...

Protein is essential for athletic performance, but how much do you really need? In this episode of Performance Bites , I break down everything you need to know about protein, amino acids, and muscle recovery. How protein fuels muscle growth & repair The role of essential amino acids (EAAs) & branched-chain amino acids (BCAAs) How much protein you really need based on your sport & train...

Summary In this conversation, I dive into the significance of electrolytes in health and performance. I discuss the various types of electrolytes, their functions, and the importance of maintaining a proper balance for optimal bodily function. We also cover sources of electrolytes, recommended intake for different populations, and personal experiences with electrolyte management.