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, the sweat, the vibe)…But never actually build toward something meaningful.Because the real reward?That comes after—from things like endorphins and deeper satisfaction tied to effort, progress, and accomplishment.So if your training feels good but isn’t producing results… this might be why.I get into how dopamine reinforces behavior, how it connects to the reward system, and how you can actually use it to your advantage—especially through setting meaningful micro-goals that keep you progressing.Not just chasing the feeling… but building something real.www.outlierathlete.com

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 your individual needs is critical. While there are solid scientific guidelines to follow, I believe optimizing performance ultimately requires paying attention to your own data, your own body, and your own experience.If you have a question head over to Outlierathlete on IG or Ashleyrosesgoes and submit a question via DM.www.outlierathlete.com

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 strength interact to create better movement with less cost.I also cover why strength training, true plyometrics, and proper warm-ups are essential for improving running performance and reducing injury risk. Small, intelligent adjustments—especially in cadence and stride mechanics—can lead to meaningful gains in efficiency over time.Running is a foundational athletic skill that carries over to nearly every sport. Whether you love running or avoid it, improving how you run can elevate overall fitness and performance. This episode is packed with practical drills, training principles, and biomechanical insights for athletes at any level looking to run better, move better, and perform longer.www.outlierathlete.com

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 means to be a "hybrid athlete", the balance between strength and endurance, and how we all trained to meet the demands of the race. Abbi and Ashley reflect on the obstacles they faced on race day, lessons learned from competition, and how HYROX has shifted the way they think about performance, body image, and long-term athletic development.We also get into nutrition and fueling strategies—what actually works for endurance-based strength events, how they approach pre-race fueling, and where supplements fit (or don’t fit) into the bigger picture. Throughout the conversation, we emphasize quality nutrition, accessibility, and why HYROX can be an entry point for athletes of all levels, not just elite competitors.This episode is an honest look at the realities of hybrid competition, sustainable training, and pushing performance without losing perspective.www.outlierathlete.comwww.wildlywellabbi.com

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 role nutrition (especially carbs) plays in pushing through intense sessions, and how accountability has shaped not only my progress but also how I coach athletes.If you’re into running, performance training, or improving your overall fitness, this episode breaks down the real lessons I picked up along the way. And if you're prepping for Hyrox yourself, I share what’s made the biggest impact for me—from fueling to form to mindset.

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 approach care. We also touch on the importance of self-care for healthcare professionals, the role of community engagement, and how authenticity plays into both marketing and patient relationships.One of the highlights of our conversation is Dr. Rivera’s introduction to Dynamic Neuromuscular Stabilization (DNS). He breaks down the principles of intra-abdominal pressure and joint centration, and explains how these foundational tools shape his approach to restoring function and improving movement.Apex Spine and PerformanceOutlier Athlete Development

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 general and specific physical preparation, the role of recovery, and why patience and long-term commitment are key for lasting results.Key Takeaways:A structured plan and clear goals make all the difference.Inconsistency is one of the biggest progress-killers.Small, consistent efforts compound into big results.The SAID principle shows that specific training creates specific outcomes.Having a “map” for training keeps me focused and accountable.Recovery is essential for growth and adaptation.General preparation builds the base for specific training.Real results take patience, consistency, and time.www.outlierathlete.comSAID Principle Episode

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 products and ranked them based on bioavailability, effectiveness, and gut tolerance. Sodium chloride and sodium citrate lead the way for quick absorption. Potassium citrate and magnesium di-malate offer high bioavailability without the digestive issues found in cheaper forms like magnesium oxide or potassium gluconate.NXT Hydration ranks near the top with 800 mg of sodium from pink Himalayan salt, 300 mg of potassium from potassium chloride, and 60 mg of magnesium di-malate—all highly absorbable and effective forms.

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 critical for proper recovery. Throughout, I emphasize how strength training, controlled loading, and progressive rehab not only reduce the risk of these injuries but also play a key role in supporting the healing process and preventing long-term issues like instability or re-injury.www.outlierathlete.com

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, focused loads. It’s not just about working hard, it’s about working with purpose.I explain how the SAID principle shapes athletic development, why specificity is the foundation of effective programming, and how different training modalities trigger very different adaptations. We also cover the importance of progressive overload, periodization, and staying consistent over time. I talk about why endurance training doesn’t automatically make you more athletic, why cross-training often gets misused, and how random training creates random results.This one is all about cutting through the noise and helping you or your athletes train smarter, not just harder. If you’re chasing real performance gains, this is the episode you need.

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 few kettlebells. I also cover the often-overlooked side of things like flooring, storage, and how to make your investment last.We also talk money—because while the upfront cost of a home gym might seem steep, I explain how it can actually save you cash over time compared to gym memberships, especially if you train consistently and take care of your gear.Takeaways:Designing a home gym requires careful consideration of equipment.Quality equipment is essential for effective training and safety.Dumbbells and barbells are foundational for strength training.Investing in bumper plates can protect your flooring.A squat rack is necessary for safe barbell training.Adjustable benches offer versatility for various exercises.Kettlebells provide unique training benefits compared to dumbbells.Proper storage solutions help maintain an organized gym space.Investing in quality equipment pays off in the long run.A home gym can be a cost-effective alternative to gym memberships.

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, neurochemistry, and practical triggers that make flow trainable — not just something that happens by accident.Here’s what I cover:What flow state is and how it works in the brainThe 4 stages of flow: Struggle → Release → Flow → RecoveryThe 5 neurochemicals that supercharge focus and creativityWhy the challenge/skill balance is keyHow to train flow through daily habits, risk-taking, and feedbackReal-world performance benefits: increased learning speed, productivity, creativity, and fulfillmentWhether you’re an athlete, coach, or someone chasing peak performance in work or life, this is the blueprint to training not just your body — but your state.Train with Coach Evanwww.outlierathlete.com

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 anaerobic bursts, how interval training flexibly targets different goals depending on intensity and duration, and how VO2 max training pushes the cardiovascular system to its absolute limit by maximizing oxygen delivery and utilization. I also share why it’s so important to match your training style to your personal fitness goals, how the body responds differently to each intensity, and what to focus on if you want to train smarter and perform better.www.outlierathlete.com

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, and even influence how your knees, hips, and spine move. I cover the transition process and more.Whether you're an athlete, coach, or just trying to move better and feel stronger — this episode unpacks how your footwear might be holding you back, and what you can do about it.www.outlierathlete.comwww.intakebreathing.com Code: Outlierathlete

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 goals in training. Overall, I emphasize the importance of consistency, proper programming, and the potential for significant strength gains over time.

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 importance of individual needs, metabolic differences, and how no single diet works for everyone. We also discuss the often-overlooked pillars of nutrition, including food quality, hydration, and sleep, and how they impact overall health, recovery, and long-term success.www.outlierathlete.comwww.nxthydration.com Code: Outlierathletewww.wildlywellabbi.comChapters00:00 Introduction to Fad Diets06:06 Exploring the Keto Diet17:15 Understanding Intermittent Fasting29:01 The Carnivore Diet Explained31:03 Understanding Carnivore vs. Animal-Based Diets37:10 Gender Differences in Dietary Responses40:13 Evaluating the Carnivore and Animal-Based Diets42:14 Exploring the Pegan Diet51:18 Personal Dietary Approaches and Alcohol's Impact

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, ensuring that no area is overworked or neglected, which is key for both injury prevention and maximizing performance.I walk through how to structure your workouts effectively, covering what to prioritize and why certain exercises may be better suited for different training goals. Whether you’re training for strength, endurance, power, or overall athleticism, the right exercise selection makes all the difference. Plus, I share why working with a knowledgeable coach can be a game-changer when it comes to refining your programming and making real progress.If you’re serious about training smarter—not just harder—this episode is for you. Tune in and learn how to take your workouts to the next level.www.outlierathlete.comwww.intakbreathing.com Code: Outlierathletewww.nxthydration.com Code: Outlierathlete

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 longevity.You’ll hear me unpack the key phases of training—starting with hypertrophy, progressing to strength, and then dialing in explosive power. I emphasize why range of motion and injury prevention should never be overlooked and how a structured approach can keep you running strong, not sidelined. I also dive into the role of plyometrics and how they bridge the gap between strength and speed, offering insights into tailoring your training for maximum results.If you’ve ever hesitated to incorporate sprinting into your routine, this episode is for you. I’ll guide you through how to safely integrate sprint work, the common mistakes to avoid, and why sprinting isn’t just for athletes—it’s for anyone looking to move better, feel stronger, and stay active for life.Tune in, and let’s break down what it really takes to sprint with power, efficiency, and longevity!www.outlierathlete.comwww.intakebreathing.com Code: Outlierathlete

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, encouraging listeners to experiment with different techniques to find what works best for them—not just in sports, but in everyday life.www.outlierathlete.comwww.intakebreathing.com Code: OUTLIERATHLETE

💪 Periodization Explained: How to Structure Training for Maximum PerformanceIf 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 burnout, and avoiding plateaus. Whether you're an athlete trying to peak for competition or a coach designing smarter programs, understanding training cycles will change the game for you.I cover:✅ Macrocycles, Mesocycles, and Microcycles — How to plan training across months or weeks.✅ Training Phases — Hypertrophy, Strength, Power, and how to transition between them.✅ Transition Phases — Why rest and recovery are crucial for long-term gains.If you're serious about improving performance or building smarter training plans, this is a must-listen.www.outlierathlete.comwww.nxthydration.com Code: Outlierathlete 10%www.intakebreathing.com Code: Outlierathlete 15%

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 calculate your heart rate zones using both %HRmax and the Karvonen formula (Heart Rate Reserve method) for a more precise approach based on resting heart rate.This is a deep dive into how your body fuels performance and how to apply these principles to maximize endurance, power, and recovery.Karvoven Formula(HRmax-HRrest) x Intensity + HRrest =HRRwww.outlierathlete.comwww.intakebreathing.com Code: Outlier AthleteChapters00:00 Introduction to Zone Training00:36 Understanding Energy Systems05:34 Exploring the Five Training Zones09:29 The Importance of Zone Three13:20 Maximizing Performance in Zone Four16:06 The Power of Zone Five20:35 Calculating Heart Rate Zones25:54 Applying Zone Training for Performance Gains

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 importance of blood work in understanding individual nutritional needs, particularly for high-performance athletes compared to the general population. We discuss how data-driven insights can guide macronutrient intake, hydration strategies, supplementation, and blood sugar management to support energy levels, recovery, and long-term health.Throughout the conversation, we emphasize a holistic approach—looking beyond just food and numbers to consider lifestyle, mindset, and the role of community in shaping sustainable nutrition habits. Whether you're an elite athlete or just looking to level up your performance, this episode provides practical takeaways and expert insights into the science of fueling for success.Abbi Hamlin IGAbbi Hamlin Websitewww.nxthydration.comwww.intakebreathing.com Code: OutlierAthleteTakeaways Nutrition is essential for enhancing endurance, focus, and recovery. Blood work provides valuable insights into health and nutrition needs. There are significant differences in nutrition for general populations versus athletes. Understanding macronutrients is crucial for optimal performance. Carbohydrates are vital for endurance athletes to maintain energy levels. Nutritional timing can enhance workout performance and recovery. Hydration and electrolytes play a critical role in athletic performance. Supplementation should be tailored based on individual needs and lab results. Blood sugar management is important for both health and performance. Community and culture are integral to the experience of food and nutrition.Chapters00:00 Introduction to Nutrition and Athletic Performance03:13 Abby's Journey: From Athlete to Nutritionist07:00 The Importance of Nutrition in Sports12:48 Contrasting Nutrition Needs: General Population vs. Athletes16:27 Understanding Macronutrients: The Campfire Analogy20:31 Fueling for Endurance: Carbohydrates and Performance24:10 Training the Gut: Nutrition for Endurance Athletes28:06 Nutritional Timing: Pre-Workout Strategies30:46 Intermittent Fasting and Its Effects on Performance34:21 Hydration Strategies for Athletes40:04 The Role of Electrolytes in Nutrition44:02 Hydration and Electrolyte Balance46:36 The Role of Supplements in Athletic Performance47:08 Understanding Micronutrients and Lab Work50:25 Protein Intake and Its Importance for Athletes54:13 Complete vs Incomplete Proteins56:52 The Impact of Gut Health on Nutrition01:05:25 Blood Sugar Management for Athletes01:09:27 The Importance of Meal Composition01:14:40 The Community Aspect of Food01:18:31 Stress Management and Nutrition

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 enjoyment of life.

Protein is essential for athletic performance, but how much do you really need? In this episode ofPerformance Bites, I break down everything you need to know about protein, amino acids, and muscle recovery.How protein fuels muscle growth & repairThe role of essential amino acids (EAAs) & branched-chain amino acids (BCAAs)How much protein you really need based on your sport & training goalsBest protein sources for strength, endurance, and recoveryCommon myths about protein intake—debunked!If you're serious about performance, recovery, and building strength, this video is for you.

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.

In this episode of the Outlier Athlete Podcast, I sit down with and interview professional snowmobiler Ross Robinson. Ross and I talk about his journey from growing up in Central Oregon to becoming a prominent figure in action sports. The conversation covers the transition from snowboarding to snowmobiling, the differences between various dirt bike riding disciplines, and the importance of physical fitness and training. Ross shares insights on guiding, sponsorships, and the balance between authenticity and marketing in the action sports industry. Chapters 00:00 Introduction and Connection 03:40 Growing Up in Central Oregon 06:55 The Evolution of Action Sports 10:49 Snowmobiling vs. Snowboarding 13:44 The Transition to Hard Enduro 16:38 Snow Bikes: The Hybrid Experience 19:58 Guiding and Career Development 30:21 Navigating Burnout and Life Changes 34:32 Redefining Adventure and Personal Growth 37:51 The Pressure of Comparison in Action Sports 42:42 The Balancing Act of Authenticity and Sponsorships 48:33 The Journey of Training and Fitness in Action Sports www.outlierathlete.com www.intakebreathing.com code: outlierathlete www.ablis.shop code:outlierathlete

In this episode, I dive deep into the critical role carbohydrates play in athletic performance. From understanding their impact on energy production to breaking down the glycemic index and the process of glycolysis, this conversation is packed with actionable insights for athletes. I also share advice on how to fuel effectively with carbohydrates, explaining the importance of choosing the right types, tailoring intake to exercise intensity, and avoiding last-minute carb-loading mistakes. Whether you're an endurance athlete, action sports enthusiast, or simply looking to optimize your training, this episode is a must-watch! Key Takeaways Nasal breathing enhances oxygen intake and performance. Carbohydrates are essential for athletic energy and recovery. Glycemic index helps in selecting the right carbs for your goals. Glycolysis is vital for energy production during exercise. Carbohydrate needs vary depending on exercise intensity. Proper experimentation in training leads to better carb strategies. www.outlierathlete.com www.intakebreathing.com

Today on Performance Bites, I take a deep dive into the fascinating world of hypertrophy, unpacking its critical role in muscle growth and the physiological processes that drive it. I explore the science behind muscle contraction, detailing how muscles respond to resistance training and adapt over time to become stronger and more defined. In this episode, I cover essential training techniques such as eccentric training, compound sets, and progressive overload, explaining how each contributes to maximizing muscle development. I also emphasize the importance of nutrition, breaking down the macronutrients and timing strategies necessary to fuel growth and recovery effectively. Beyond the science and strategies, I provide actionable advice on when to incorporate hypertrophy-focused training into your routine. Whether you're an athlete preparing for competition or someone with general fitness goals, I discuss how to align hypertrophy training with your individual objectives and athletic seasons for optimal results.

Join me as I dive into an exhilarating conversation with professional skier Lucas Wachs, where we uncover the heart and soul of skiing. From mastering following your gut on high-stakes drops to chasing the perfect line, Lucas takes us behind the scenes of what it truly means to live life on the edge of the mountain. We delve into the meticulous preparation and seamless teamwork that makes the sport possible, explore the profound spiritual connection skiing fosters with nature, and reflect on Lucas's journey to becoming a pro skier. He shares how he keeps the passion alive, the evolution of ski videography that’s reshaping the sport, and his approach to balancing the adrenaline of big risks with smart decision-making. The conversation peaks with Lucas painting the picture of his dream ski day, sprinkled with moments that make skiing not just a sport but a way of life. Whether you're a ski enthusiast or just love a good story, this is a conversation full of insight, inspiration, and the pure joy of carving turns in fresh powder. Chapters 00:00 Introduction and Skiing Plans 03:43 The Thrill of High-Stakes Skiing 06:05 Preparation for Big Mountain Skiing 08:44 The Balance of Risk and Reward 11:23 The Spiritual Connection with Nature 14:04 The Journey to Becoming a Pro Skier 19:13 Current Career Reflections and Future Aspirations 28:31 The Evolution of Big Mountain Skiing 35:32 The Role of Technology in Skiing 41:31 Living in Portland vs. Bend 44:08 Maintaining the Thrill of Skiing 48:22 The Ideal Ski Day Experience

In this Performance Bite, I explore the key differences between nasal and mouth breathing, highlighting the remarkable physiological benefits of nasal breathing for health and performance. I discuss how it impacts the nervous system, boosts nitric oxide production, and enhances both exercise and sleep quality. Drawing from science and my own experiences, I share practical tips to help you improve your breathing habits and unlock better overall well-being and athletic performance. Intake Breathing Outlier Athlete

In this episode of The Outlier Athlete Podcast, host Evan Nystrom sits down with professional Enduro racer Cody Webb to explore the thrilling world of high-performance racing. They discuss Cody's recent transition to Yamaha, the art and science of bike modifications, and the relentless challenges of competing at the elite level. The conversation dives deep into the role of nutrition and hydration in endurance sports, Cody's unconventional journey in the two-wheel world, and how aging influences athletic performance. The episode wraps up with Cody sharing his vision for the future, including his mission to mentor the next generation of riders.

In this Performance Bite, I discuss the widespread consumption of caffeine, its effects on performance, and the importance of managing intake for optimal health. I explain how caffeine works in the body, its half-life, and its impact on energy levels and perceived effort during physical activities. Emphasizing the need for individuals to understand their limits with caffeine, especially regarding its effects on sleep and hydration. I also advocate for using caffeine as a performance tool rather than a crutch for poor lifestyle choices.

In this Episode of The Outlier Athlete, I bring in my wife, Erin and we discuss various aspects of health and wellness, including the significance of New Year's resolutions, the importance of setting realistic goals, and the role of discomfort in achieving fitness objectives. We also cover the drawbacks of high-intensity workouts, the benefits of understanding heart rate zones, and the impact of morning routines on daily productivity. Additionally, we explore the effectiveness of supplements and the quest for longevity, emphasizing the importance of enjoying life and community connections. 00:00 Introduction to Health and Wellness Conversations 03:09 New Year, New Habits: The Resolution Debate 05:52 Setting Realistic Goals: The Importance of Process 08:37 Understanding Discomfort in Achieving Goals 11:46 Goal Setting Techniques: Character Creation and Micro Habits 14:19 The Science of Vision Boards and Manifestation 17:09 The Downside of High-Intensity Workouts 20:20 Understanding Training Zones: The Importance of Recovery 23:03 The Role of Morning Routines and Breakfast in Daily Success 44:29 Protein Needs and Sources 48:40 Functional Mushrooms and Adaptogens 52:27 Grounding and Morning Routines 57:06 Cold Plunge and Recovery Practices 01:00:06 Gut Testing and Microbiome Insights 01:03:21 Wearables: Worth the Hype? 01:13:38 Supplements: What’s Worth It? 01:19:35 Longevity: Quality vs. Quantity of Life

In this episode of Performance Bites, I explain the numerous health benefits of sauna use, including its historical significance, physiological effects, hormonal benefits, and practical recommendations for usage. I also discuss the different types of saunas, the importance of hydration, and how sauna therapy can enhance overall wellness and performance.

In this episode of the Outlier Athlete Podcast, host Evan Nystrom sits down with BMX rider Joce Camarra. They discuss Joce's journey into BMX, the addictive nature of action sports, the importance of movement for mental health, and the supportive community surrounding extreme sports. Joce shares her experiences overcoming challenges, including a significant injury, and the joy she finds in riding and pushing her limits. The conversation highlights the mental and physical aspects of being an athlete and the camaraderie that comes with participating in action sports. In this conversation, Joce shares her harrowing experience of breaking her lower leg during an extreme sports event, the subsequent hospital visits, surgeries, and the mental challenges she faced during her recovery. She discusses the importance of coping mechanisms, the role of mental health in recovery, and the lessons learned from her experiences. Joce also highlights her current life, including her new job and aspirations in the action sports industry, emphasizing resilience and personal growth. Chapters 00:00 The Journey of an Outlier 03:56 From Cheerleading to BMX: A Unique Path 06:48 The Thrill of Extreme Sports 09:53 Addiction to Progress: The Drive Behind Action Sports 12:47 The Importance of Movement in Learning 15:48 Breaking Down Barriers: Alternative Sports for Kids 18:41 The Accessibility of Action Sports 21:45 The Risks and Rewards of Extreme Sports 24:44 Living Life to the Fullest: Embracing Risks 28:38 The Thrill of BMX and Mental Resilience 35:37 Overcoming Injury: A Journey of Recovery 56:13 Lessons Learned: Growth Through Adversity 01:02:14 Resilience Through Injury 01:06:29 The Mental Game of Recovery 01:10:11 The Role of Physical Therapy 01:19:29 Finding Joy in Action Sports Keywords BMX, action sports, injury recovery, mental health, community, motivation, extreme sports, overcoming challenges, cycling, athlete stories, injury, recovery, mental health, extreme sports, surgery, resilience, coping mechanisms, action sports, personal growth, athlete stories

In this episode, I discuss creatine, the most studied sports performance supplement. I explain its safety, how it works in the body, recommended dosages, and the various benefits it offers to athletes, including improved strength, recovery, and cognitive function. Creatine is suitable for a wide range of individuals, from young athletes to older adults.

In this episode of the Outlier Athlete Podcast, Dr. Corey King and I dive into the critical role of blood work in optimizing athletic performance. We discuss the importance of understanding various biomarkers, including hormones like testosterone, and how they relate to recovery and overall health. The conversation covers the significance of liver and thyroid health, the benefits of ozone therapy, and the impact of breath work on recovery. We also explore nutritional considerations, the connection between gut health and performance, and the importance of consistency in health practices. The episode emphasizes the need for athletes to monitor their health proactively to prevent chronic conditions and enhance performance. Chapters 00:00 Introduction to Blood Work and Health 04:38 Understanding Blood Work: Depth and Importance 07:42 The Role of Testosterone in Performance 10:31 Key Biomarkers for Performance and Recovery 13:31 Liver and Thyroid Health: The Overlooked Factors 16:25 Detoxification and Its Impact on Hormones 19:13 Ozone Therapy: A New Approach to Health 20:07 The Healing Power of Ozone Therapy 23:19 Ozone Therapy in Athletic Performance 28:00 Monitoring Recovery and Overtraining 32:43 Identifying Hidden Health Issues 35:07 The Role of Nutrition in Health and Performance 39:37 Practical Steps for Improved Health 40:47 The Experimentation of Supplements 42:26 Individual Responses to Supplements 42:44 Long-Term Health Considerations 43:46 The Importance of Consistency 47:47 Breath Work as a Game Changer 50:04 The Impact of Breath Work on Health 53:06 Simplicity in Health Practices 56:01 Real-Life Applications of Health Strategies keywords: blood work, performance, hormones, testosterone, recovery, inflammation, liver health, thyroid health, ozone therapy, breath work, nutrition, gut health, overtraining, supplements, chronic disease www.outlierathlete.com www.askdrking.com www.nxthydration.com www.equipfoods.com 15% off

In this episode, I dive into the intricacies of strength training, emphasizing its importance for both average gym-goers and high-performance athletes. I also distinguish between strength training and hypertrophy, explaining the physiological adaptations involved in each. The discussion covers optimal rep ranges, rest periods, and the significance of neuromuscular activation. Additionally, I highlight the hormonal benefits of strength training, including the roles of testosterone and growth hormone in muscle recovery and performance. Finishing with recommendations for those new to strength training.

In this conversation, I sit down with Colin Godby Co-Founder and CEO of Dust Motorcycles, which is an electric dirt bike being built here in the United States Colin discusses his journey from a mechanical engineering background to founding Dust Moto. He shares insights on the importance of community in action sports, the unique experience of riding, and the design philosophy behind their bikes. The discussion also covers the technical specifications, performance expectations, and the future of electric motorbikes in the industry. Chapters 00:00 Introduction and Background 04:44 Career Journey and Engineering Passion 07:41 Transition to Entrepreneurship and Dust Moto 10:49 The Appeal of Action Sports and Community 13:29 The Evolution of Riding Experience 16:23 The Meditative State of Riding 19:32 Electric Motorbikes and Market Opportunities 22:35 Comparing Gas and Electric Bikes 25:21 The Future of Riding and Accessibility 32:38 The Torque and Agility of Electric Bikes 36:32 Bridging the Gap for New Riders 41:14 The Importance of Comfort and Control 46:05 Innovative Design Inspirations 53:14 Creating a Timeless Aesthetic 01:02:17 Designing the Perfect Electric Dirt Bike 01:11:38 Power and Performance: The Future of E-Moto 01:19:34 Battery Technology and Riding Experience 01:23:25 Manufacturing and Community Engagement www.outlierathlete.com www.dustmoto.com

This episode of Performance Bites I go over the importance of stretching for health and performance. Explaining the physiology behind stretching, focusing on proprioceptors and their roles. I cover various types of stretching, including static, dynamic, ballistic, PNF, and isometric stretching, detailing their benefits and appropriate usage. I also emphasize the significance of incorporating stretching into one's routine for improved flexibility, performance, and injury prevention.

In this conversation, professional downhill mountain biker Rachel Pageau and I discuss the intricacies of mountain biking, training dynamics, and the mental challenges athletes face. Rachel shares insights from her 2024 season, emphasizing the importance of injury prevention, recovery, and the evolving formats of downhill racing. We also touch on personal experiences, including the impact of nature on mental health and the significance of self-care for athletes. In this engaging conversation, Rachel and I explore the joys and challenges of mountain biking, the cultural differences between Canada and the U.S., and the evolving landscape of sponsorships and content creation in sports. Rachel shares her experiences living in various places, her journey as a privateer, and her aspirations for the future, including her master's thesis on digital marketing. The discussion also touches on the role of platforms like OnlyFans in supporting athletes and the importance of authenticity in content creation. ⁠www.outlierathlete.com⁠ ⁠www.nxthydration.com⁠ ⁠www.equipfoods.com⁠ 15% Off Rachels ⁠OnlyFans⁠ to support a privateer! Chapters 00:00 Introduction and Background 05:15 Season Overview and Personal Growth 08:00 Training Dynamics and Injury Prevention 11:12 The Importance of Mobility and Strength 14:09 Experiences with Crashes and Concussions 17:01 Mental Challenges in Racing 20:07 Long-term Effects of Injuries 23:10 Race Weekend Breakdown 25:50 Balancing Social Life and Performance 39:18 The Challenge of Downhill Racing 41:23 Qualifying and Competition Pressure 43:22 Changes in Racing Formats 45:37 The Spectator Experience in Racing 48:24 Mountain Biking Adventures and Experiences 57:02 Comparing Mountain Biking in Canada and the U.S. 01:02:02 Balancing Work and Passion in Mountain Biking 01:06:12 The Future of Racing and Content Creation 01:12:45 The Challenge of Authentic Content Creation 01:15:45 Navigating Sponsorships and OnlyFans in Sports 01:20:20 Balancing Passion and Professionalism 01:24:02 Exploring Future Opportunities and Side Hustles

In this Performance Bite, I discuss the critical role of sleep in enhancing health and performance. Explaining how sleep is hormonally driven, detailing the processes involving adenosine, serotonin, and melatonin. I emphasize the importance of different sleep stages, including deep sleep and REM sleep, in recovery and performance and provide practical tips for optimizing sleep hygiene and highlights the connection between sleep quality and athletic performance, including injury risk and muscle recovery.

Performance Bites: Tune in for quick yet impactful insights on the latest research-backed trends in health and performance. In this episode, we explore the science behind cold therapy with eight benefits and two potential downsides for athletes and active individuals. Discover how cold exposure can aid recovery, enhance resilience, and even support mental health, all grounded in the studies of Dr. Susanna Soberg. With bite-sized breakdowns on physiology, recovery, and performance, Performance Bites is your go-to for practical, science-driven wellness strategies. Checkout Outliers new programs and training over at www.outlierathlete.com

In this episode of the Outlier Athlete Podcast, I speak with Daniel Blair, a former professional motocross racer turned broadcaster. We discuss Daniel's journey from racing in Northern California to moving to the East Coast, his experiences in Supercross and Arenacross, and the transition to a broadcasting career. Daniel shares insights on the importance of community, helping others, and the fulfillment he finds in mentoring young athletes. The conversation also touches on the evolution of motocross tracks, the challenges of competing at different levels, and the mental aspects of racing. Daniel reflects on his career, the lessons learned, and the impact he hopes to have on the next generation of riders.

In this episode, I’m thrilled to welcome Jeff Emig, the legendary former motocross racer known for his achievements in the 1990s. Jeff captured multiple AMA Supercross and Motocross Championships in 90s solidifying his status as a top competitor. He’s also celebrated for his contributions to Team USA’s success at the Motocross des Nations. Together, we explore his journey of personal and professional growth, diving into the key experiences, challenges, and insights that have shaped his life philosophy. After retiring, Jeff transitioned into a commentator and analyst, sharing his expertise and passion for the sport while mentoring young riders. We’ll discuss industry trends, reflect on both success and failure and share aspirations for the future. Jeff’s story is filled with resilience, overcoming injuries, and tough competition, and he emphasizes the importance of mindset in navigating challenges. I’m excited for you to hear the valuable lessons and advice he offers, making this conversation a must-listen for anyone seeking inspiration on their journey. Join us for an engaging discussion that goes beyond motocross, focusing on passion, perseverance, and the pursuit of excellence.

Dave from The Collective Experience shares his journey of creating a unique fan experience in the motocross industry. He started by offering fans the opportunity to be part of the team and have an immersive experience at the races. This evolved into an internship program that matches passionate individuals with teams in need of support. The program has been successful in placing interns in various roles within the industry. Dave's goal is to continue providing value and growing the program. The conversation explores the impact of doing one's job well and the desire to have a positive influence on others. It delves into the importance of appreciating one's accomplishments and not letting the ego take a hit when faced with rejection. Dave and I discuss the parallels between taking risks in motocross and taking risks in life, emphasizing the need to go for it and not be afraid of failure. They also share their personal journeys in motocross and engineering, highlighting the joy of seeing their creations come to life. Our conversation concludes with Dave and I discussing the excitement and potential growth in the motocross industry. Talking about the impact of new manufacturers entering the sport, the importance of viewership, and the influence of riders like Travis Pastrana and the current generation of young phenoms. They also share their personal experiences and admiration for the talented athletes in the sport. Check out The Collective Experience Here Chapters 00:00 Introduction and Catching Up 03:10 The Fast-Paced Nature of the Motocross Industry 10:28 Overcoming Imposter Syndrome in the Industry 24:41 The Collective Experience: Unique Fan Experiences and Internships 32:15 Passion for the Sport and Making a Difference 37:34 The Power of Passion and Appreciation 44:30 Overcoming Rejection and Strengthening the Ego 48:58 Creating and Making an Impact 01:05:51 The Joy of Being Part of a Community 01:13:20 The Arrival of Ducati and Triumph 01:16:40 New Manufacturers Bring Excitement and Potential 01:21:41 The Impact of Riders like Travis Pastrana 01:25:45 Bringing in New Fans and Mainstream Attention 01:30:55 Looking Ahead: Enthusiasm for the Future of the Sport 01:37:00 Opportunities for Growth and Development 01:42:21 Plans to Ride Together: Camaraderie and Passion

Todays Guest is the wonderful Erin Nystrom, Erin is a breathwork coach and instructor. This conversation explores the importance of breathwork and its impact on overall well-being and performance. Erin distinguishes between transformational breathwork and functional breathwork, with a focus on the latter. Functional breathwork emphasizes proper breathing mechanics, including using the diaphragm as the primary breathing muscle. We highlight the relationship between breath and stress, explaining how conscious breathing can regulate the autonomic nervous system and promote relaxation. The conversation also touches on the role of breathwork in sports performance and the potential for its integration into mainstream practices. Erin and I discuss the importance of breathwork for optimal performance in sports, particularly motocross. Exploring the mechanics of breathing, the role of the diaphragm and the vagus nerve, and the benefits of diaphragmatic breathing. Learn more here: Erin Nystrom IG Chapters 00:00 Exploring the Different Types of Breathwork 08:28 The Importance of Conscious Breathing and Breathing Mechanics 18:00 The Relationship Between Breath and Stress 23:13 Breathwork in Sports Performance 29:48 The Relevance of Breathwork in Everyday Life 38:55 The Role of Breathwork in Motocross Performance 39:49 The Diaphragm and the Vagus Nerve: Key Players in Breath Control 45:05 Nasal Breathing: Hydration, Air Filtration, and Optimal Breath Control 47:28 The Impact of Mouth Breathing on Hydration and Digestion 52:02 CO2 Tolerance: The Key to Efficient Breathing and Improved Performance 57:25 Breathwork Techniques for Regulating the Nervous System and Enhancing Performance 01:11:05 Resources for Further Learning and Guidance on Breathwork 01:14:17 Seeking Guidance from a Breathwork Practitioner

In this episode of the Outlier Athlete Podcast, host Evan Nystrom interviews Tom Parsons, a professional motocross rider. They discuss topics such as the rise of free riding and best whip competitions, the format of SMX, and the future of X Games. Tom shares his experience with shoulder injuries and how he got into freestyle motocross. They also touch on the importance of the SMX event for professional motocross riders. The conversation primarily focuses on two main themes: the use of quarter pipes in freestyle motocross and the impact of electric dirt bikes on the sport. The discussion highlights the size and significance of quarter pipes, with Tom P. providing details about the dimensions of different ramps. They also touch on the limited opportunities for riders to compete in quarter pipe events and the potential for using them as qualifiers for larger competitions like X Games. The conversation then shifts to electric dirt bikes, with Tom P sharing his experience riding the Stark bike and discussing its advantages and differences compared to traditional dirt bikes. They also explore the potential impact of electric bikes on the industry, including the need for more opportunities and prize money for riders. The conversation concludes with a discussion on the future of X Games and the importance of rider safety and communication during races. The conversation focused on the need for increased competition in motocross to attract more viewers and grow the sport. The guests discussed the difference in equipment between factory teams and privateers, and how this creates an uneven playing field. They suggested implementing measures to level the competition, such as standardized equipment and horsepower limits. They also emphasized the importance of safety and increasing the number of riders battling for top positions. The conversation touched on the role of social media and personalities in attracting fans and the importance of individualized training and understanding one's body as it ages.

In this episode, Evan Nystrom shares his personal journey and how he became a strength coach and exercise scientist. He talks about his early experiences with dirt bikes and racing, his injuries and recoveries, and his passion for the human body and physiology. Evan discusses his time in college, where he studied exercise science and worked as a personal trainer. He also reflects on his internship at a university hospital and his decision to pursue coaching instead of physical therapy. Evan shares his journey of rediscovering his love for racing and merging it with his education in sports science. He started racing dirt bikes again at 20 and eventually became a personal trainer. In 2020, when the gyms closed due to the pandemic, he decided to pursue his dream of becoming a strength and conditioning specialist for motocross athletes. He started working with local pros and gradually built his reputation in the industry. Evan emphasizes the importance of individualized training and bridging health and wellness with the sport. Chapters 00:00 Introduction and Purpose of the Episode 02:54 Motocross Racing and its Influence 09:33 Track and Field: A Shift in Focus 15:29 Internship at a University Hospital 20:11 Becoming a Personal Trainer 29:14 From Resentment to Passion: Evan's Journey in Motocross 39:42 Training Motocross Athletes 45:39 Individualized Training and Health Integration 49:37 The Power of Intrinsic Motivation in Athletes

Hunter Cordle, a content creator and motocross rider, discusses his journey in the sport and his transition to becoming a social media content creator. He talks about his passion for dirt bikes, his hiatus from racing, and his return to the sport. Hunter also shares his thoughts on racing in different age classes and the challenges he faces. He and his wife, Devon, started creating content on YouTube and TikTok, which gained popularity and led them to pursue content creation full-time. Hunter reflects on the decision to leave his job at the fire department to focus on their social media career. Hunter Cordle discusses the adjustment of being at home with his family every day and the blessing it has been. They talk about the unique nature of their jobs as content creators and the lack of a roadmap for success in this field. They also discuss the various jobs that social media creates, not just for content creators, but also for management agencies and marketing teams. They touch on the dangers of their respective sports, dirt biking and snowboarding, and the comfort and proprioception that comes with experience. They also express their interest in being more involved in the industry, with Hunter mentioning his dream job as a test rider for bike shootouts. In this final part of the conversation, Evan and Hunter discuss attending races and interacting with fans. They talk about the opportunities to meet famous people and how to approach them. They also share their experiences at different races and the behind-the-scenes work that goes into the events. They discuss the challenges of navigating the paddock and the steepness of the jumps on the supercross track. They also talk about the mindset of top riders like Cooper Webb and the level of focus and intensity they bring to their performances. Chapters 00:00 Introduction and Pronunciation of Last Name 05:57 Developing Relationships in the Motocross Industry 09:01 Balancing Fanhood and Working in the Industry 13:38 Considering Racing and Safety 17:00 Dream Races: Daytona Amateur Supercross and Loretta Lynn's 22:15 Transitioning to Full-Time Content Creation 27:50 Being at Home with Family 31:07 The Jobs Created by Social Media 36:25 The Benefits and Challenges of Working in Social Media 55:06 Hunter's Dream Job: Test Rider for Bike Shootouts 59:16 Attending Races and Interacting with Fans 01:04:13 The Behind-the-Scenes Work at Races 01:08:54 The Steepness of Supercross Jumps 01:19:47 The Mindset of Top Riders