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%