Rise And Shine

Chris J. Dunn

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

  1. 3 DAYS AGO

    E18: Supplements That Amplify Your Work, Not Replace It

    In this episode of Rise & Shine, Chris Dunn dives into performance supplements for endurance athletes. Building on the foundations of nutrition and recovery, we explore which supplements actually make a difference—and how to use them strategically. You’ll learn: How creatine supports energy, recovery, and mental clarity The benefits of caffeine for focus, endurance, and perceived effort How beta-alanine and electrolytes can help sustain high-intensity training A simple framework for choosing and using pre-workout wisely This episode isn’t about shortcuts—it’s about refining your performance, supporting your training, and understanding how small, intentional choices add up to meaningful results. To learn more about us, please visit www.ascendhumanperformancecoaching.com.

    13 min

  2. 20 APR

    E17: No Shortcuts: The Supplements That Support Staying Healthy

    In this episode of Rise & Shine, we zoom out and focus on what often gets overlooked: the foundational habits and supplements that quietly support long-term performance. Before chasing marginal gains, we need a solid base. Training, sleep, stress management, and recovery form the foundation. Whole-food nutrition comes next. And only then do supplements earn their place—not as a shortcut, but as support. This is part one of a two-part series on supplementation for athletes. Today’s focus is the foundation: supplements that don’t promise instant performance boosts, but help support recovery, immune health, and consistency—the real drivers of progress over time. You’ll learn: How to think about supplements within a performance pyramid Why a food-first approach always comes first Where performance greens can help fill micronutrient gaps How EPA and DHA support recovery and inflammatory balance Why probiotics matter for immune resilience and training consistency What supplements can do—and just as importantly, what they can’t If you’re training hard, traveling often, or navigating busy seasons of life, smart supplementation can help keep you healthy enough to keep showing up. In the next episode, we’ll build on this foundation and break down performance supplements—what works, what doesn’t, and how to use them intelligently. Train smart. Recover well. And keep building the base. To learn more about the work we do with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    11 min

  3. 13 APR

    E16: The Myth Of No Way Out

    We’ve all heard it: burn the boats.No retreat. No backup plan. No quitting. It sounds tough. It sounds motivating. And for a while, it works. But what if real toughness isn’t built by removing choice—what if it’s built by having one? In this episode of Rise & Shine, we challenge one of the most ingrained myths in performance culture: that eliminating the option to quit automatically creates grit. Drawing from coaching experience, historical storytelling, and insights from Steve Magness’s Do Hard Things, we explore why blind persistence isn’t the same as true toughness. Real toughness isn’t compliance.It’s awareness.It’s agency.It’s judgment under stress. You’ll learn why giving yourself permission to stop—especially in uncomfortable moments—can actually increase your capacity to cope, decide, and continue with intention. We walk through a practical mental training exercise called “Give Yourself a Choice”, designed to help athletes navigate discomfort without being trapped by slogans or fear of failure. This episode invites you to rethink what strength really looks like in training, racing, and life—and to ask yourself a powerful question the next time things get hard: Did I keep going because I chose to… or because I felt like I wasn’t allowed to stop? To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    10 min

  4. 6 APR

    E15: Winning The Moment: A Story Of Recovery

    Some days change everything. In this episode, I share the story of a moment that quietly rewrote my life—a familiar trail ride, a sudden fall, and the long recovery that followed. What began as a perfect summer morning turned into the most significant physical challenge I’ve faced, including a total shoulder repair and a months-long journey of healing. But this isn’t just a story about injury. It’s a reflection on resilience, patience, and learning how to stay present when progress feels slow and the road ahead is foggy. Recovery taught me that strength isn’t about pushing harder—it’s about showing up anyway. About winning the moment. About honoring the pace the process requires. Along the way, I found unexpected teachers: my wife’s steady love, a surgeon’s simple wisdom, and even my dogs, who reminded me that healing doesn’t happen in isolation. If you’ve ever felt sidelined, forced onto a detour, or frustrated by how long healing takes—physically or emotionally—this episode is for you. Because progress doesn’t always look like momentum. Sometimes, it looks like staying on the road. Step by step.Hour by hour.That is progress. To learn more about the work we're doing with athletes, recreationalists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    12 min

  5. 30 MAR

    E14: Running Efficiency: The Metric You're Not Watching (But Should)

    Two runners. Same track. Same pace. Very different outcomes. In this episode, we open with a simple tempo run shared by two training partners, Mark and Eli. From the outside, they look identical—same pace, same rhythm, same effort. But as the miles pass, the difference becomes clear: one runner is working harder just to hold on, while the other stays smooth, controlled, and composed. The difference isn’t fitness. It’s running efficiency. We unpack what running efficiency really means—how effectively a runner converts effort into forward motion—and why it often matters more than simply building a bigger aerobic engine. You’ll learn how efficiency shows up in real-world training data through Efficiency Factor (EF) in Training Peaks, a powerful and underrated metric that compares pace to heart rate to help distinguish true fitness gains from accumulated fatigue. This episode covers: What running efficiency is—and what it isn’t How Efficiency Factor (EF) works and when it’s most useful Why EF is valuable for athletes and coaches monitoring adaptation, recovery, and fatigue Common mistakes when interpreting efficiency data Why improving efficiency leads to stronger finishes and more repeatable performance We then pivot to the practical side: how to actually improve running efficiency. Rather than chasing a perfect-looking stride or adding more hard workouts, we focus on three high-return strategies: Getting stronger so each stride costs less energy Reducing wasted motion by cleaning up—not “fixing”—running form Practicing efficiency under fatigue so it holds when it matters most The takeaway is simple but powerful: Running performance isn’t just about how big your engine is—it’s about how effectively you use it. When efficiency improves, pace becomes a byproduct, fatigue shows up later, and strong finishes become the norm rather than the exception. Efficiency isn’t accidental. It’s trained—deliberately. To learn more about the work we're doing with athletes, recreationalist, and business leaders head on over to www.ascendhumanperformancecoaching.com.

    13 min

  6. 23 MAR

    E13: The WAM Effect: How Accountability Builds Self-Reliance

    Training solo can be powerful—but it can also be lonely. In this episode of Rise & Shine, we explore how intentional peer-to-peer accountability can transform not just consistency, but confidence and self-belief. Picture this: it’s 5:30 a.m. The alarm goes off. The sky is dark. Your running shoes are sitting there, waiting. When no one else is watching, it’s easy to negotiate with yourself. That’s where structure—and community—can make the difference. I break down the Weekly Accountability Meeting (WAM) we use in my coaching program: a small, voluntary group that meets weekly to reflect, score the week, and plan forward with intention. Simple questions. Honest answers. Powerful results. But the real magic isn’t external pressure—it’s what happens over time. Reflection turns into awareness. Awareness turns into adjustment. And eventually, accountability becomes internal. Athletes start holding themselves to their own standards—whether the group is watching or not. We also talk about: Why self-accountability outlasts motivation How small groups create momentum and consistency The importance of choice and intrinsic motivation How to handle non-participation without damaging culture How to build your own accountability group that actually works This weekly ritual turns the solo grind into something shared, intentional, and sustainable. Because solo doesn’t have to mean alone—and accountability, done right, builds habits that last far beyond a single week. Rise early. Reflect honestly. Adjust intentionally. And keep moving forward. To learn more about the work we're doing with athletes, recreationlists, and business leaders visit us at www.ascendhumanperformancecoaching.com.

    9 min

  7. 16 MAR

    E12: From Past to Present: Redefining Excellence as You Evolve

    Comparison is the thief of joy—but sometimes, it’s closer to home than we realize. In this episode of Rise & Shine, we explore the subtle, quiet comparison that happens not with others, but with the person you used to be. If you’ve ever felt off despite consistent training, this episode is for you. We dive into why comparing your current self to past versions can be so tempting—and so costly. We’ll break down how metrics, numbers, and past performance can unintentionally steal your joy and even lead to frustration, burnout, or injury. Then, we flip the script. Drawing on lessons from ancient Greek athletics and the concept of aretē—excellence in action—we explore how to honor your current body, circumstances, and season of life. Learn how to: Shift from outcomes to process Prioritize quality effort and recovery Redefine progress as it changes shape over time Protect your joy in sport, regardless of age or ability If you want to stop chasing who you were and start thriving as who you are now, this episode is your guide. Because the only rival that truly matters…is you. Want to know more about the work we're doing with athletes, recreationalists, and business leaders? Head on over to www.ascendhumanperformance.com today.

    10 min

  8. 9 MAR

    E11: Stop Digging: Why More Training Isn't Always Better

    Have you ever hit a training plateau despite showing up consistently and doing the work? You’re not alone—and the solution isn’t always pushing harder. In this episode, we dig into why endurance athletes often stall and how most plateaus are caused not by a lack of effort, but by poorly timed stress and recovery. We break down the concept of supercompensation—the process where your body adapts to training stress and gets stronger—and explain the difference between functional overreaching and non-functional overreaching. Learn how to use tools like Training Stress Balance (TSB) to track readiness, avoid overtraining, and optimize performance gains. By the end of this episode, you’ll understand: Why plateaus happen even when you’re consistent The critical role of recovery in turning stress into fitness How to recognize purposeful fatigue versus performance-sapping fatigue The timing strategies that make supercompensation work in your favor Stop guessing. Stop digging deeper holes. Start building higher ground—and earn the performance gains you’re working so hard for. Key Takeaways: Progress is about timing, not just effort. Every workout creates a temporary “hole” of depletion—recovery fills it and builds fitness. Functional overreaching feels like manageable fatigue; non-functional overreaching feels like something is quietly wrong. Tools like TSB, HRV, and sleep tracking can help you measure readiness and avoid unnecessary setbacks. Recommended For:Endurance athletes, coaches, and anyone looking to understand how to train smarter, not just harder. Interest in learning more about us? Visit www.ascendhumanperformancecoaching.com today.

    10 min
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Trailer

About

This show is for anyone who believes our potential has no preset. Rather, we are the authors of our own Epic Hero's Story. I'll share what I've learned over the last four decades about human performance and potential in short easily consumed episodes. As an exercise physiologist I have developed a deep understanding of the scientific theories of human performance. But time and again I have witnessed ordinary people do extraordinary things which are not easily explained by 'science'. This show is about the keys that unlock those performances.

Information

  • Creator
    Chris J. Dunn
  • Years Active
    2022 - 2026
  • Episodes
    100
  • Rating
    Clean
  • Copyright
    © Chris J. Dunn
  • Show Website
    Rise And Shine

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