Run Long Run Healthy

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered.

Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners.  Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️
https://bit.ly/ProBioRLRH

📚 Dr. Bubbs' books: Peak and Peak 40 
🌐 drbubbs.com | probionutrition.com 
📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs

0:00 Introduction & Dr. Mark Bubbs' Background 
1:07 Crossover Between Elite Athletes & General Population 
2:04 Gut Health as a Buzzword — What Does It Actually Mean? 
2:47 The 4 Pillars of Good Gut Health (King's College Framework) 
5:47 Three Gut Health Scenarios: Poor → Good → Great 
6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor 
9:14 The Difficulty of Identifying Problem Foods 
9:54 Exercise-Related vs. Everyday GI Symptoms 
11:42 Why You Should Start With Breakfast 
12:07 The 3-4 Hour Detective Method 
13:59 Can GI Symptoms Actually Be Resolved? 
15:02 Eating Out vs. Cooking at Home
16:09 Are Food Sensitivity Tests Worth Your Money? 
18:37 Scenario 2: When Running Triggers GI Distress 
19:48 How Getting Fitter Improves Gut Diversity 
20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running 
22:50 Finding Your Carb Intake Inflection Point 
24:17 Gut Training: Titrating Up From 60g/hr 
25:36 Is Pushing Above 80g/hr Worth the Risk? 
26:00 Fueling Advice for Slower Marathon Runners 
26:56 — AD BREAK — 
28:08 Best Ways to Train Your Gut 
29:06 Race Day Anxiety & the Gut-Brain Connection 
31:20 Building Gut Health Over Months of Training 
31:41 The 30 Food Diversity Challenge 
33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve) 
35:12 Probiotics for Colds, Travel & Performance 
36:30 Race Week & Race Morning: What to Do and Avoid 
38:47 Pro Tip: Caffeinated Gum Before the Start Line 
39:06 The Golden Rule — Don't Try Anything New on Race Day 
39:30 Carb Mouth Rinsing: The Placebo That Works 
40:00 Scenario 3: Optimizing Gut Health for Performance 
41:08 Prebiotics Explained — Seeds for Your Gut Garden 
43:47 Best Whole Foods for Gut Health (By Category) 
46:28 The Truth About Processed Food & Your Gut 
47:47 Knowledge vs. Execution: The Real Friction Point 
49:00 ProBio ProBlend: Why Dr. Bubbs Created It 
53:00 Where to Find Dr. Bubbs, His Books & ProBio

Thomas and Brady discuss the potential negative effects of long-term running on your heart, and the potential increase in mortality risk.  How worried should regular runners be? 

Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners. Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH

00:00 What does decades of running do to your heart?
03:53 The physical changes in your heart
06:10 Calcium
07:50 How much running causes these changes?
09:11 Stress and the heart
11:11 “Show me the bodies” - mortality risk?
15:28 “wear and tear” - valid?
18:18 - signs and symptoms of heart issues
23:20 Men and women, the differences
24:50 Study - masters athletes training vs heart episodes
32:45 Has Brady changed his training based on potential future heart issues?

The study referenced:
The timing and relationship of ventricular arrhythmia with exercise patterns in veteran male endurance athletes
https://academic.oup.com/eurjpc/advance-article/doi/10.1093/eurjpc/zwag021/8417747

Run Long Run Healthy is brought to you by Marathon Handbook.
➡ https://marathonhandbook.com

Subscribe to the Run Long Run Healthy podcast:
➡ Spotify: https://bit.ly/RLRH-spotify
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Get the RLRH weekly newsletter (choose free or paid):
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➡ https://runlongrunhealthy.substack.com/

Follow us online:
BRADY ON X ➡ https://x.com/B_Holmer/
PHYSIOLOGICALLY SPEAKING (Brady's Newsletter)  ➡ https://www.physiologicallyspeaking.com/
MARATHON HANDBOOK IG ➡   / marathon.handbook

Thomas sits down with Marco Altini, prominent researcher in HRV, advisor to Aura, and dedicated ultrarunner, to discuss one of the most talked-about metrics in the running world today: Heart Rate Variability.

Marco's Substack:
https://marcoaltini.substack.com/
Marco's series of guides to HRV for runners on Marathon Handbook:
https://marathonhandbook.com/heart-rate-variability-guide/

00:00 3 things I learned
01:54 What does HRV measure
05:50 RHR vs HRV
07:50 Why everyone's HRV is different
09:45 What runners can use HRV for
11:10 Other ways to increase HRV
12:50 How to reliably measure HRV
15:18 Sleeping vs awake HRV
18:25 Best devices for measuring HRV
20:00 limits of HRV reporting
23:38 Future / tech limits of HRV interpretation
25:12 Winter lowers HRV
29:12 how Marco uses HRV in his run training
32:36 Marathon / ultramarathon recovery using HRV

Brady sits down with TrainingPeaks founder Dirk Friel discuss the future of endurance science, how coaching is evolving with technology, why AI can assist coaches but not replace them, and what is coming in the next 12 months.00:00 Dirk's background05:50 the birth of TrainingPeaks10:34 evolving use of data in endurance sports20:39 the durability metric28:00 shoe tracking30:00 human vs AI coaching42:00 Coaches using AI48:00 Emerging trends in endurance57:20 TP integrating sleep and nutrition 1:03:25 TP upcoming community and virtual featuresRun Long Run Healthy is brought to you by Marathon Handbook.➡ https://marathonhandbook.comSubscribe to the Run Long Run Healthy podcast:➡ Spotify: https://bit.ly/RLRH-spotify➡ Apple podcasts: apple.co/43iqUKxGet the RLRH weekly newsletter (choose free or paid):➡ https://marathonhandbook.com/run-long...➡ https://runlongrunhealthy.substack.com/Follow us online:BRADY ON X ➡ https://x.com/B_Holmer/PHYSIOLOGICALLY SPEAKING (Brady's Newsletter) ➡ https://www.physiologicallyspeaking.com/MARATHON HANDBOOK IG ➡ / marathon.handbook

What is ergodicity and how can it help you plan for longevity in your running? That's the topic Thomas is exploring in today's episode, where he looks at how it can apply to single races, seasons, or your whole life - and why you should be more like Haruki Murakami and less like David Goggins00:00 Introducing ergodicity01:16 What is ergodicity?03:25 David Goggins - non-ergodic05:19 Haruki Murakami - ergodic06:58 My big fat ergodic podium win in Namibia08:20 Tortoise and Hare08:45 Why timeframe matters10:35 The price of a non-ergodic approach long-term11:30 How to apply ergodicity to your running - 4 tips