We filled our wine glasses with protein powder for our favorite day of the week: PODCAST TUESDAY! The main training topic was on how athletes can think about strength work. It's an area where our coaching approach has evolved over time based on how we have seen the research interact with real-world performance! Should you use lighter weight or heavier weight? One set or multiple sets? Should you be grunting like you're passing a kidney stone the size of a pineapple? We break down the magic exercises, highlighting studies that show rapid adaptations for health and performance. Strength work can even be fun! Yeah, we said it. FUN. Like if the DMV hosted a dance party! Maybe the strength work is giving us better endurance, because we talked about so many fun things on this episode! Other topics: realizations about work, why having a bike can be helpful for all athletes, a massive ultrarunning project from Lululemon, cool science on brain function in habit formation, our favorite fuel and hydration company (BAGs for life), our thoughts on the new Golden Ticket races that were just announced, and HOT TAKES. Our listeners have some spicy thoughts! It's going to take 12 wine-glass protein shakes to wash out this spice. For a weekly bonus episode (and bi-weekly newsletter), make sure you're subscribed to our Patreon. We love you all! WOOHOO! Support the podcast: patreon.com/swap Precision Nutrition 15% discount: https://visit.pfandh.com/SWAP Ultra Legs strength: https://www.youtube.com/watch?v=4LV905EEKAM Try Athletic Greens: athleticgreens.com/swap