<![CDATA[The Juniper Lab]]>https://www.thejuniperlab.comhttps://substackcdn.com/image/fetch/$s_!8Z12!,w_256,c_limit,f_auto,q_auto:good,fl_progressive:steep/https%3A%2F%2Fsubstack-post-media.s3.amazonaws.com%2Fpublic%2Fimages%2F9b010bea-8b9f-4174-8120-d42335bf2081_1280x1280.pngThe Juniper Labhttps://www.thejuniperlab.comSubstackMon, 18 May 2026 04:24:59 GMT<![CDATA[Vitamin C and Collagen ]]>https://www.thejuniperlab.com/p/vitamin-c-and-collagenhttps://www.thejuniperlab.com/p/vitamin-c-and-collagenFri, 28 Mar 2025 15:42:33 GMTStruggling with overuse injuries? Sprained ankle? Taking 15 grams of collagen with a small amount of vitamin C prior to a workout may stimulate collagen production and thus help decrease injury risk.

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See the study here

Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis

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]]><![CDATA[Sweat Volume and Sodium Concentration to Improve Your Ultrarunning ]]>https://www.thejuniperlab.com/p/sweat-volume-and-sodium-concentrationhttps://www.thejuniperlab.com/p/sweat-volume-and-sodium-concentrationMon, 24 Mar 2025 16:01:51 GMTCTS 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 States with Jim Walmsley, Kilian Jornet, Hayden Hawks, David Roche, and more.

Subscribe to our shorts and clips channel https://www.youtube.com/@UCJHAXZp0vlOAdO8Pj6aurRQ

Watch our Black Canyon 100k Recap with Jeff Garmire

]]><![CDATA[Preventing GI Distress while Ultra Ultrarunning ]]>https://www.thejuniperlab.com/p/preventing-gi-distress-while-ultrahttps://www.thejuniperlab.com/p/preventing-gi-distress-while-ultraThu, 13 Mar 2025 15:03:41 GMTIn 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 specific events, supplements for running, and racing 200 mile events.

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Watch our Black Canyon 100k Recap with Jeff Garmire

]]><![CDATA[The Power of Pemmican: MAHA, Supply Chains & Healthy Eating | Steadfast Provisions]]>https://www.thejuniperlab.com/p/the-power-of-pemmican-maha-supplyhttps://www.thejuniperlab.com/p/the-power-of-pemmican-maha-supplyWed, 05 Mar 2025 14:27:54 GMTIn 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

💰 Voting with your dollar and supporting companies that align with your values

If you're interested in ancestral nutrition, food sovereignty, and making informed choices, this episode is for you!

Check out Steadfast Provisions Kickstarter http://kck.st/40lKJxU

📩 Join the conversation in the comments—what are your thoughts on pemmican and real food sourcing?

🔔 Like, subscribe, and hit the bell so you don’t miss future episodes!

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Watch our Black Canyon 100k Recap with Jeff Garmire

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]]><![CDATA[High Carb vs Low Carb. Do Both Diets Work for Ultra Endurance Running? with Dr. Andrew Koutnik ]]>https://www.thejuniperlab.com/p/high-carb-vs-low-carb-do-both-dietshttps://www.thejuniperlab.com/p/high-carb-vs-low-carb-do-both-dietsMon, 17 Feb 2025 14:27:38 GMTIt 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 study and the results. The data will surprise you.

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Studies Referenced

Carbohydrate ingestion eliminates hypoglycemia and improves endurance exercise performance in triathletes adapted to very low- and high-carbohydrate isocaloric diets

https://journals.physiology.org/doi/full/10.1152/ajpcell.00583.2024

Carbohydrate restriction for diabetes: rediscovering centuries-old wisdom

https://pubmed.ncbi.nlm.nih.gov/33393511/ Metabolic characteristics of keto-adapted ultra-endurance runners

https://www.sciencedirect.com/science/article/pii/S0026049515003340

Support the show by getting Bloodwork done via Function Health

Function Health Bloodwork

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]]><![CDATA[Real Food Fueling for Ultras]]>https://www.thejuniperlab.com/p/real-food-fueling-for-ultrashttps://www.thejuniperlab.com/p/real-food-fueling-for-ultrasMon, 03 Feb 2025 03:40:11 GMTWhy 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.

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Follow Uri on IG: https://www.instagram.com/uri_carlson/?hl=en

Website: https://www.innerwildnutrition.com/

Apply for a free discovery call: https://innerwild.kartra.com/page/ZoA16

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]]><![CDATA[Ultra Running as a Plant Based Athlete (Mostly)]]>https://www.thejuniperlab.com/p/ultra-running-as-a-plant-based-athletehttps://www.thejuniperlab.com/p/ultra-running-as-a-plant-based-athleteWed, 29 Jan 2025 21:11:09 GMTWith 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

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]]><![CDATA[Embracing the Carnivore Diet as a Decathlete ]]>https://www.thejuniperlab.com/p/embracing-the-carnivore-diet-as-ahttps://www.thejuniperlab.com/p/embracing-the-carnivore-diet-as-aWed, 15 Jan 2025 02:13:10 GMT

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!

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Watch Why Mountain Biker Mariske Strauss Adopted a Carnivore Diet https://www.thejuniperlab.com/p/why-mountain-biker-mariske-strauss

]]><![CDATA[How Wesley Smith Won Last Person Standing ]]>https://www.thejuniperlab.com/p/how-wesley-smith-won-last-personhttps://www.thejuniperlab.com/p/how-wesley-smith-won-last-personTue, 07 Jan 2025 16:14:17 GMTAfter 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, share, and subscribe. Thanks!

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]]><![CDATA[Sober for Six years with Joe Corcione of The Everyday Ultra]]>https://www.thejuniperlab.com/p/sober-for-six-years-with-joe-corcionehttps://www.thejuniperlab.com/p/sober-for-six-years-with-joe-corcioneSat, 21 Dec 2024 02:37:18 GMTJoe 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 improves when you don't settle for the status quo.

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]]><![CDATA[Durability - December]]>https://www.thejuniperlab.com/p/durability-decemberhttps://www.thejuniperlab.com/p/durability-decemberThu, 05 Dec 2024 02:29:45 GMTNovember was a fun month with a couple fun podcasts, new AZT records both on foot and bike, and so much more. I also went out to The Running Event in Austin to check out the new nutritional products coming out and it was a blast. That episode will appear in the newsletter next month.

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Matt Graham and Jeff Garmire at the Grand to Grand Ultra podcast.

I’ve known Jeff and Matt for a long time from hiking and film projects. Garmire set an FKT on the Arizona Trail the same year I attempted and failed. Matt and I met via friends in common, did a film shoot for Hyperlight together, and then we all spent a week in Kanab, UT filming and running the G2G stage race. The podcast was a fun recap and I appreciate them taking the time, especially Jeff who had just finished race directing and was operating on zero sleep.

Tryptophan

Not really sure what sparked my interest this month in the amino acid tryptophan. Maybe it’s Thanksgiving and everyone thinks they’ll fall sleep driving if they consume turkey but then I did a bunch of research on it and found how it affects sleep and can be useful for endurance athletes due to reduced feelings of pain and better quality of sleep. It’s a cheap amino acid and if you’re having trouble sleeping or deal with chronic pain it may be a useful supplement. Read more in the study here.

Physical Therapy

Personal one here but I did a small shoot with PT Meghan Slavin in Phoenix and then did some physical therapy with her to keep things strong as I build mileage for Across the Years and in to some big goals for next year. Check out out video and visit her if you’re in Phoenix. She’s an ultra runner herself and understands high mileage athletes with goals. I have about 4 weeks until Across The Years so happy to have her assistance here.

I also spent a week in the Utah / Arizona desert with some friends and filmed the Grand to Grand Ultra. Check out the film below.

Podcasts

Justinas Leveikas and the AZT 800. Justinas was a super fun podcast with a great attitude. Really fun dude with a crazy time on the Arizona Trail.

Nick Fowler Self Supported on the Arizona Trail Podcast

Random thoughts on my mind

How do sunglasses affect melatonin production?

Ancient humans and modern humans have different lifestyles so should our diets reflect that?

Enjoy the podcasts!

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]]><![CDATA[Innovative Nutrition Products at The Running Event]]>https://www.thejuniperlab.com/p/innovative-nutrition-products-athttps://www.thejuniperlab.com/p/innovative-nutrition-products-atWed, 04 Dec 2024 04:03:45 GMTEvery 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 and their great tasting ketone drink, Bivo on the use of metal bottles for gravel riding, Golden Harper on foot strength, InSaltd Labs and the non stevia zero sugar electrolytes, and Naak with their various endurance fuel products.

Comparison of the effects of cold water and ice ingestion on endurance cycling capacity in the heat

https://pmc.ncbi.nlm.nih.gov/articles/PMC6188914/

Shows Referenced Golden Harper and Principles of Natural Running

Estrogenic Chemicals with Anthony Jay

Listen to the show here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks!

]]><![CDATA[How Nick Fowler Set a New FKT on the Arizona Trail in 12 Days 17 Hours and 33 Minutes]]>https://www.thejuniperlab.com/p/how-nick-fowler-set-a-new-fkt-onhttps://www.thejuniperlab.com/p/how-nick-fowler-set-a-new-fkt-onSat, 30 Nov 2024 03:02:46 GMTThe 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 here on YouTube or on Apple or Spotify. Please like, share, and subscribe. Thanks!

]]><![CDATA[Winning the AZT 800 with Half and Half and Pickles ]]>https://www.thejuniperlab.com/p/winning-the-azt-800-with-half-andhttps://www.thejuniperlab.com/p/winning-the-azt-800-with-half-andMon, 18 Nov 2024 23:00:06 GMT

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 image courtesy of Rugile Kaladyte

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Watch our interview with Mika Thewes

]]><![CDATA[Ultra Stage Racing ]]>https://www.thejuniperlab.com/p/ultra-stage-racinghttps://www.thejuniperlab.com/p/ultra-stage-racingMon, 18 Nov 2024 22:54:08 GMTDifferent 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.

]]><![CDATA[Durability ]]>https://www.thejuniperlab.com/p/durabilityhttps://www.thejuniperlab.com/p/durabilitySun, 03 Nov 2024 17:59:09 GMTThis is the first of my monthly recaps. What I aim to do here is add links and context to posts I make on Instagram and more for those looking for more material on these topics. I’ll also be adding podcast links and films that I work on. Enjoy.

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This summer we saw multiple FKT attempts and records set on the Colorado Trail along with a wild year for Harry Subertas taking on the Triple Crown of 200s. I heard about Harry while filming with Jeff Browning at Cocodona and was impressed by his performance and then his ability to stay near the top at a bunch of other 200 mile plus races this year.

Podcast - The Triple Crown of 200’s with Harry Subertas

Instagram - Nutritional Takeaways from the Colorado Trail

with DJ Fox, Kyle Curtin, and Jeff Browning

See post on Instagram

Instagram - Halloween Candy as Fuel

Halloween candy is not race fuel. Full of shady ingredients and unknown carb ratios halloween candy is less than ideal. Here’s a few reasons you should avoid these cheap candies and opt for something better.

Starbursts - These sweet little squares are full of “colors” Red 40, Yellow 5, Yellow 6, and Blue 1). While these may not sound dangerous but Red 40 may contribute to ADHD, affect the endocrine system, and may be carcinogenic. Listen our episode with Anthony Jay on endocrine disruptors.

Snickers - The ghoulish green variety mays sound fun but once again they’re full of endocrine disrupting food dyes.

Skittles - Besides the obvious food dyes some varieties of skittles contain hydrogenated oils which means trans fats which screw with your cholesterol levels. Trans fats are also linked to reduced brain function and metabolic issues. While the level of trans fats in skittles isn’t huge they should be avoided.

Candy Corn - You either love them or hate them. Candy corn is generally a mish mash of various sugars. Corn syrup is pure glucose and high fructose corn syrups have varying ratios of glucose to fructose depending on the type. Some contain hydrogenated oils and food dyes.

Reese’s - It seems like there’s an endless variety of Reese’s these days many containing vegetable oils (seed oils). Why is this a problem? Seed oils are high in omega-6 which may negate the positive effects of omega-3 intake. Check out this article here.

While specific sports nutrition may seem to be just candy it’s properly suited for what we’re doing. You may be able to save a few bucks in the short run but if you’re looking to perform and care about your health quality ingredients matter. Always look at the labels to avoid sketchy ingredients.

Maple Syrup

Maple syrup is routinely spoken of in the cycling community as a natural fueling source for rides. Easily found at grocery stores this sticky sap is a great natural option for fueling runs and rides.

Maple syrup contains 13.5 grams of carbs in a tablespoon consisting mainly of sucrose at a 1:1 glucose to fructose ratio meaning it can provide a good amount of digestible carbohydrates per hour in a gel form or when easily mixed with water.

Maple syrup contains polyphenols and inulin which may be helpful in creating a stronger gut microbiome possibly offsetting the negative effects of high sugar diets. Using maple syrup as a fuel source for longer moderate endurance workouts is an option for athletes looking to save a few bucks and to keep their gut in check.

As athletes we’re always looking to balance inflammation and maple syrup contains a compound called quebecol which in lab settings has been shown to be anti-inflammatory. Including maple syrup in your diet and or as a fuel source for workouts may help mitigate inflammation thus allowing better recovery and less pain.

When looking for maple syrup remember that quality matters. Opt for organic dark versions which have higher antioxidants and amounts of quebecol in general. If you’re hoping to use this during a race be sure to test in training to see how it works for you.

Instagram - How to Prevent Ultra Brain

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]]><![CDATA[The Triple Crown of 200s]]>https://www.thejuniperlab.com/p/the-triple-crown-of-200shttps://www.thejuniperlab.com/p/the-triple-crown-of-200sTue, 22 Oct 2024 20:17:18 GMTAfter 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.

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Thumbnail Image: Jason Hoepker

]]><![CDATA[Doping and Food Sourcing with Kelly Newton]]>https://www.thejuniperlab.com/p/doping-and-food-sourcing-with-kellyhttps://www.thejuniperlab.com/p/doping-and-food-sourcing-with-kellyMon, 12 Aug 2024 19:59:12 GMTAt 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

]]><![CDATA[Gas Station Rankings while Bike Touring with Sam Westby]]>https://www.thejuniperlab.com/p/gas-station-rankings-while-bike-touringhttps://www.thejuniperlab.com/p/gas-station-rankings-while-bike-touringFri, 02 Aug 2024 23:11:43 GMTAfter 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

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To support this show and more content like this sample some Ketone-IQ and save via this link http://ketone.com/DERRICK WATCH The Rocky Mountain Slam with Jeff Browning

]]><![CDATA[How Rory Linkletter Will be Fueling the Marathon at the Paris Olympics]]>https://www.thejuniperlab.com/p/how-rory-linkletter-will-be-fuelinghttps://www.thejuniperlab.com/p/how-rory-linkletter-will-be-fuelingThu, 25 Jul 2024 14:09:49 GMTJoining 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!

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