Health & fitness
Full Spectrum Fit
Most fitness advice lives in silos: strength people ignore mobility, runners skip the weight room, and everyone forgets about sleep.
Episodes
The archive
25 episodes, newest first.
- Chicago's Late Surge and Your Last 10KWhy did Jacob Kiplimo fade in Chicago for the second year running, and what does it mean for your own last 10K? Miles and Amara walk through the Chicago splits and build a pacing, fueling and mental plan for the NYC Marathon on November 1. You will learn how a late surge separated Amos Kipruto from the field, how to write down a plan for the final 10K before race day, and what to do in the first 72 hours after a marathon. Pacing, fueling, recovery and the mental game all show up in the same race, which is the full-spectrum point. New episode Tuesday.
- The Free Hour Is Not Free SleepThe clocks fall back at 2 a.m. on the morning of the New York City Marathon, and an extra hour looks like free sleep. Is it a gift or a trap for your body clock? Miles and Amara sort out what the extra hour does to the circadian system. You'll hear how to use light, wake time and breakfast timing through a long pre-race wait, why the guidance is to keep your usual bed and wake times, and what a lighter sleep-timing plan looks like for the week after Chicago. The same light and bedtime habits carry into winter for every lifter and runner. Sleep, light, food and training timing all pull on the same clock, which is the full-spectrum point.
- Assefa's Achilles Rupture and Your Taper WeekWhat actually separates a taper-week tweak from a tendon about to fail? Two days ago Tigst Assefa ran the final kilometers of Berlin on an Achilles her manager says was shedding fibers step by step until it fully ruptured, and she still crossed the line in a 2:11:04 course record. Miles and Amara reconstruct the play-by-play, contrast this acute rupture against the chronic tendinopathy cases they've covered before, and pull a research-backed stop-vs-push-through rule out of it. You'll learn how rupture pain differs from overuse pain, why roughly two-thirds of ruptures come with no warning at all, and what that means the next time your calf feels off mid-taper. Recovery timelines and the mental game both show up here too, because tendon health is a full-spectrum problem. New episode, as always, out this Tuesday.
- Chicago's Deepest Field Yet: Beats Kiplimo?Can a faster, deeper field finally break Jacob Kiplimo before he breaks himself? Miles and Amara return to the scene of last year's Chicago meltdown to preview the October 11 Bank of America Chicago Marathon, where Kiplimo defends his title against six men under 2:04, a returning Brigid Kosgei, and Sharon Lokedi's Chicago debut. Listeners will learn how Kiplimo's 2025 Chicago fade actually unfolded split by split, what his 2:00:28 London run reveals about his pacing instincts, and whether this year's stacked field pressures smarter early pacing or just guarantees more company for the same late fade. It's a direct sequel built on last month's banking-time-trap breakdown, proof that understanding pacing science matters as much as logging miles.
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- Kiplimo's Chicago Crash and the Banking-Time TrapWhy did the fastest marathoner in the world fade from world-record pace to 'only' a 2:02:23 win, and what does that have to do with your own taper-week race plan? This episode breaks down Jacob Kiplimo's 2025 Chicago Marathon split by split, showing exactly where the wheels came off after a blistering 30K. Listeners learn how a flat, 187-foot-gain course removes terrain as an excuse, why the last 10K punishes early aggression more than any single mile helps you, and what Kiplimo's stacked October 11, 2026 rematch against Feysa, Kosgei, Lokedi, and Hicks will actually test. It closes the loop on full-spectrum training by connecting elite pacing data to the mental-game mistake recreational runners make every taper week: banking time you can't keep.
- Sleep Extension Beats Any Recovery GadgetCan going to bed 46 to 113 minutes earlier outperform every recovery gadget in your bag during taper week? Miles and Amara finally tackle the sleep gap the show's own tagline promised. Listeners will learn what a 2026 randomized crossover trial actually measured versus what got claimed about it, why pain tolerance and cognitive fatigue respond more consistently to extra sleep than raw neuromuscular output does, and how to build a realistic bedtime-shift protocol for Chicago and NYC taper weeks. It's a full-spectrum look at the recovery tool that never makes it onto Instagram: your pillow.
- What Sawe's Stress Fracture Teaches YouMarathon world record holder Sabastian Sawe just withdrew from the Berlin Marathon with a tibial stress fracture weeks before his first race since breaking the two-hour barrier. Miles and Amara use the case to ask a practical question: how would a recreational marathoner even know if their own training is heading toward the same injury? You'll learn what actually turns a bone stress reaction into a fracture, why recovery timelines swing wildly depending on where the injury sits, and what a real self-audit of your mileage ramp looks like before Chicago or NYC. It's a reminder that the training dimension everyone skips, bone adaptation, doesn't care how fast you are. This Tuesday's episode turns an elite headline into a full-spectrum check on your own build-up.
- Hyrox's Packed Calendar Breaks PeriodizationCan you actually train for a Hyrox season that now runs almost year-round? Miles and Amara dig into the newly live 2026/27 calendar, a stacked North American schedule, and a rulebook overhaul that makes failing any station an automatic disqualification. Listeners will learn what the new station-completion and doubles-gap rules actually require, why racing every few weeks flips the injury-risk math for intermediate athletes, and how to pick two or three peak events instead of chasing every date on the schedule. It's a scheduling story that turns into a full periodization problem, which is exactly the kind of full-spectrum thinking this show exists for. New episode, out this Tuesday.
- Your Pasta Dinner Is 36 Hours LateMiles and Amara scrap the old seven-day depletion protocol and rebuild race-week fueling around 36 to 48 hour glycogen loading, 90 to 120 grams of carbs per hour, and a two-week gut-training block runners can start before Berlin.
- Achilles Barking in Peak WeekMiles and Amara dig into a new randomized trial pitting moderate-load against progressively heavy calf work for Achilles tendinopathy, then turn the dosing science into a return-to-running plan for runners six weeks out from Berlin, Chicago, or New York.
Talent
Talents in this show
Each one has a profile of their own.
About
What the show is
Full Spectrum Fit covers all of it. Each week, two hosts break down one fitness topic across every dimension that matters: the training science, the recovery protocols, the nutrition angle, and the mental game. Built for active adults who already work out but suspect they're leaving performance on the table by neglecting the pieces that don't make it onto Instagram. If you can name your one-rep max but can't touch your toes, this show is for you.
More shows
Elsewhere in the directory
Every one of them is made with Mato.
