The Extramilest Podcast

• #95: Blood Type Diet: The Key to Peak Performance?

  Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Dr. Vrzal, a holistic chiropractor and author of The Headache Advantage, shares how pain—whether it’s headaches, knee pain, or running injuries—can be your body’s way of pointing to deeper imbalances. We explore the connections between nutrition, blood type, and performance, along with insights to become a stronger, healthier and happier athlete.   Learn more about our Personal Best Running Coaching Program at https://www.pbprogram.com/     Watch this full video on YouTube: https://youtu.be/VFpxi0UiksA        CHAPTERS: 0:00 - Nutrition, blood type, and performance 3:48 - “The Headache Advantage” 6:26 - The connection between nutrition, blood type, and running performance 9:46 - Understanding of blood types 12:41 - How to determine your blood type 13:50 - Impact of food on digestion and health by blood types 17:39 - A deeper exploration of the blood type diet 19:17 - Understanding blood type and nutrition for peak performance 22:51 - Metabolic flexibility, training intensity, and diet 25:02 - Mastering body awareness in training 30:28 - What excites Dr. Vrzal about his work? 36:58 - Managing training loads effectively 41:56 - Balancing training and personal life 44:07 - Post-long-run headaches: The role of electrolytes 46:45 - Key headache areas and their causes 49:53 - Where to find “The Headache Advantage” book 54:06 - Journaling to identify health patterns 55:05 - Tips to become a stronger, healthier, and happier athlete     FIND DR. VRZAL HERE: ► Website - https://headacheadvantage.com/  ► Instagram: https://www.instagram.com/dr.vrzal  ► YouTube: https://www.youtube.com/@DrVrzal      LINKS & TOOLS MENTIONED ► “The Headache Advantage" book on Amazon - https://a.co/d/7mzM11K ► Blood Type Diet Home Test Kit - https://amzn.to/40ysa9G ► Blood Type Diet App - Apple - https://apps.apple.com/us/app/blood-type-diet  ► Blood Type Diet App - Google - https://play.google.com/store/apps  ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/    ► Heart Rate Running, Nutrition, & Mindset with Zach Bitter: https://youtu.be/ESj7Is8u0Pw  ► Massive Running Improvements, with Lawrence van Lingen - https://youtu.be/zDJrNa-tO8c  ► Eat Right 4 Your type book on Amazon - https://amzn.to/40YTTl6      YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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• #94: Massive Running Improvements, 5:28 to 3:43 Marathon, with Daniel Edwards

  Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. Daniel Edwards is a 51 year old recreational runner who has achieved massive running improvements through low heart rate training and consistent habits. Daniel shares his lessons learned, tips on balancing life and running, and strategies for staying healthy, strong, and motivated as an athlete.   Daniel is a member of our Personal Best Running Coaching Program. Learn more at https://www.pbprogram.com/     Watch this full video on YouTube: https://youtu.be/n-Sr9whnctc      CHAPTERS: 0:00 - Transformation through low heart rate training 1:00 - Introduction to Daniel Edwards 1:32 - LMNT sponsor 2:49 - Advice for his younger self 5:22 - Changes in running and training habits 8:15 - Nutrition: tracking, dietitian support, and meal planning 12:12 - Marathon fueling strategies and race experience 14:01 - Progression in races 19:51 - Overcoming pre-race doubts and building training consistency 24:40 - Advice for runners on consistency and strength training 26:51 - First experience with low heart rate training 30:44 - Finding the right heart rate zones for training 39:28 - Balancing training, work, and family 46:22 - Staying motivated during tough seasons 51:37 - Managing diabetes as a runner 55:30 - Becoming a stronger, healthier, and happier athlete     FIND DANIEL EDWARDS HERE: ► Strava: https://www.strava.com/athletes/109297583 ► Facebook: https://www.facebook.com/profile.php?id=100080488824062      LINKS & TOOLS MENTIONED ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Low Heart Rate Training Video: https://www.youtube.com/watch?v=taO8kKsx448 ► MAF Low HR Success with Maria: https://youtu.be/i5TmvBfJp-Y?si=7ZhSWR8c6XrqlEdj ► Yuka App: https://yuka.io/en/ ► Heart rate monitor watch: https://www.garmin.com/en-US/ ► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15  ► Path Projects: https://pathprojects.com/flo      YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program that Daniel is part of: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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• #93: From Struggling Runner to Racing Success with Heidi Moreno

  Heidi Moreno, a newby endurance runner and talented illustrator, shares her transformation from beginner to finishing half marathons, and her first marathon and 50K. Through low heart rate training, journaling, and community support, she discovered not just faster times and longer distances, but deeper personal growth and renewed creativity along the way.   Subscribe and hit the bell to see new videos: http://bit.ly/Flo-YT    If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/f5DBINpRv78      CHAPTERS: 0:00 - Zone 2 Breakthrough 0:44 - Heidi’s running journey 2:46 - How Heidi started running 8:33 - Discovering low heart rate training 19:57 - How Heidi journals to improve her running 24:34 - Overcoming tough spots with mantras and mental strength 30:00 - Heidi’s advice for beginners and support networks 36:16 - How Heidi fuels for her runs 39:53 - How Heidi overcame frustrations with low heart rate training 44:59 - Mental aspects of low heart rate training 48:09 - Advice for athletes starting out low heart rate training 51:05 - How running helps Heidi in her personal and work life 54:30 - Where to find Heidi 55:10 - Preparing for the LA marathon and future goals 55:58 - How to become a stronger, healthier, and happier athlete?     FIND HEDI MORENO HERE: ► Instagram: https://www.instagram.com/heidiroo_art/  ► Strava: https://www.strava.com/athletes/120156418  ► Website: https://heidiroo.com/      LINKS & TOOLS MENTIONED ► Book - Working From Home with a Cat by Heidi Moreno: https://amzn.to/4iPMwn5  ► Book - Luna Oscura by Heidi Moreno: https://amzn.to/3P6qpLw  ► Download the Free Low Heart Rate Training Guide: https://extramilest.com/subscribe/  ► Low Heart Rate Training video 1: https://www.youtube.com/watch?v=taO8kKsx448  ► Precision Fuel & Hydration: https://visit.pfandh.com/FLO15  ► Path Projects: https://pathprojects.com/flo      YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program that Heidi is part of: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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• #92: How to Crush MAF Low Heart Rate Training with William Barth

  Thanks to LMNT for sponsoring this video! Head to https://DrinkLMNT.com/FLO to get your free sample pack with any purchase. William Bart, a passionate recreational runner, Boston Marathon qualifier, and advocate for mindful training, shares his transformation from frequent injuries to embracing low heart rate running, and finding joy in consistency and intentional living. In this conversation, we discuss: Lessons learned from MAF low heart rate training. Mistakes William made in training and racing. Advice to non-elite athletes looking to improve.    If you'd like to learn more about the Personal Best Running coaching program, check https://www.PBprogram.com/    Watch this full video on YouTube: https://youtu.be/SrI6GmzAAy4      CHAPTERS: 0:00 - Introduction 0:38 - Free PDF Low HR Training Guide  2:32 - LMNT Sponsor 3:45 - William's Running Journey and Lessons from Arthur Lydiard 12:08 - Balancing Base Building, Speed Work, and Avoiding Burnout 20:07 - William’s Advice for His Younger Years 22:47 - Intuitive Training and Learning to Adjust Based on Body Feedback 30:31 - Transitioning to Low Heart Rate Training 37:15 - Chicago Marathon: Challenges, Learnings, and Fueling Strategy 41:09 - Pacing and Nutrition Plan 48:06 - Root Causes of Injuries and Incorporating Strength Training 52:35 - Daily Routines for Injury Prevention and Performance 57:14 - Speed Work: Balancing Intervals, Tempo Runs, and Injury Prevention 58:53 - Tips for Stronger, Healthier, and Happier Running   LINKS & TOOLS MENTIONED ► Download the Free PDF Low Heart Rate Training Guide: https://extramilest.com/subscribe/ ► Precision Fuel Gels 15% Off Code FLO15: https://visit.pfandh.com/FLO15  ► Andy Wheatcroft's advice: https://youtu.be/IIGKMA3b8dc?si=p69Nrvu7OWIZiXqg  ► Low Heart Rate Training Guide: https://youtu.be/taO8kKsx448?si=yEqeXp4XkvqvSSbl    FIND WILLIAM BARTH HERE: ► Strava: https://www.strava.com/athletes/47813247    YOU CAN FIND ME, COACH FLORIS GIERMAN HERE:  ► Our Personal Best Coaching Program that William is part of: https://www.pbprogram.com/  ► Free Weekly Running Newsletter: https://extramilest.com/subscribe ► YouTube: https://www.youtube.com/florisgierman ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman  ► Website: https://extramilest.com/  ► Website: https://pathprojects.com/flo ► Podcast: https://extramilest.com/podcast/    Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an affiliate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.   ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.   More info about our Personal Best Running Coaching Program can be found at https://www.pbprogram.com.    SUBSCRIBE and hit the bell to see new videos: https://bit.ly/Flo-YT

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• #91: Boston Marathon: Stories, Training, and Tips for Runners

  Brent Cunningham, an inspiring runner, Boston Marathon finisher, and advocate for intentional living, shares his journey of overcoming challenges, embracing low heart rate training, and the power of kindness and consistency. Brent is a member of our PB Program.     Want to level up your running and health? Learn more about our Personal Best Running Coaching Program at: https://www.pbprogram.com/      Watch this full video on YouTube: https://youtu.be/L3vsBmqelq4?si=Qt9-akWldHX687gM  CHAPTERS: 0:00 - Intro 0:30 - Brent’s Running Journey and Progress 2:12 - Path Projects Shoutout 3:10 - Brent’s Boston Marathon Experience and the 2013 Bombing 17:16 - The Story Behind Giving Away His Boston Marathon Medal 26:31 - Lessons from Boston: The Power of Names and Noticing Others 35:22 - Discovering MAF Training and Embracing Low Heart Rate Running 53:00 - Reflections on Purpose, Mission, and Intentional Living 1:00:29 - Strategies for Overcoming Challenges in Running and Life 1:06:36 - Tips for Becoming a Stronger, Healthier, and Happier Athlete 1:08:52 - Favorite Takeaways and Lessons   FIND BRENT CUNNINGHAM:  ► Facebook: https://www.facebook.com/brent.cunningham.79    LINKS & TOOLS MENTIONED: ► Courtney Dauwalter's Advice to Improve Your Running: https://www.youtube.com/watch?v=OTgwIEAN3B4&t=262s ► Phil Maffetone and Low Heart Rate Training: https://www.youtube.com/watch?v=_TPrenWWK9U ► 6 Habits Every Runner Needs: https://www.youtube.com/watch?v=mF0CCpy3Dzo  ► Lomond Hoodie: https://pathprojects.com/products/lomond-hoodie  ► Graves PX Shell Jacket: https://pathprojects.com/products/graves-px-shell-jacket  ► Killam PX: https://pathprojects.com/products/killam-px ► Get 10% off Path Projects running apparel: https://www.pathprojects.com/flo    YOU CAN FIND ME, FLORIS GIERMAN HERE: ► Podcast: https://extramilest.com/podcast/  ► Personal Best Program: https://www.pbprogram.com/  ► Strava: https://www.strava.com/athletes/1329785  ► Instagram: https://www.instagram.com/florisgierman/  ► Website: https://extramilest.com ► Website: https://pathprojects.com      Affiliate Disclosure: I may earn commissions if you purchase items via my affiliate links. "As an Amazon Associate I earn from qualifying purchases.” Affiliate links do not increase cost to you. Also, you do not need to use these links. You can also search for these same items in Amazon or on any search engine/shopping site of your choice and buy/research them that way.     ABOUT THE EXTRAMILEST SHOW: A podcast and YouTube channel where host Floris Gierman interviews world class athletes, coaches and health experts on the topic of how to become a stronger, healthier and happier athlete.     More info about our running coaching program can be found at https://www.pbprogram.com.   Subscribe and hit the bell to see new videos: https://bit.ly/Flo-YT

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