The Eat for Endurance Podcast

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Fiber has been having a moment lately. With social media trends like “fibermaxxing" on the rise and countless fiber-rich products hitting the market, it’s easy to get the misguided message that more is always better.

So...how much fiber do athletes actually need?

In episode 142 of The Eat for Endurance Podcast, fellow Sports Dietitian Angie Dye, MS, RDN, CSSD, joins me to answer that question and explain how to include fiber to support health without sabotaging your training.

Angie and I discuss:

What fiber is and why it's so important
Different fiber types and how much you should be eating each day
How fiber supports gut health, blood sugar, heart health, and more
When to eat fiber and when to avoid it around training and racing
What "fibermaxxing" is and if you should do it
Our favorite high-fiber foods for athletes
Whether fiber supplements and fortified foods have a place in your diet
Special considerations for vegan and vegetarian athletes
Practical ways to increase your fiber intake without upsetting your gut

A big takeaway from this conversation is that athletes shouldn't fear fiber. They just need to be strategic with it! Tune in to hear the whole conversation.

Links & Resources

Follow Angie on Instagram and visit her website, including her blog all about fiber for athletes
Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links and joining my Patreon community
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Many athletes are not good candidates for GLP-1s. But for some, these medications can be a useful tool.

In episode 141 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian and endurance athlete Jennifer O'Donnell-Giles, MS, RDN for the final installment of my GLP-1 mini-series. Jenn brings 27 years of clinical experience to this conversation, along with a perspective that's evolved a lot over the past few years.

Jenn and I discuss:

How natural GLP-1 production can decline with age
Why under-fueling is still the primary issue for many athletes
Who should (and shouldn't) consider these medications
Potential risks of GLP-1 use, including lean body mass loss and GI distress
Potential benefits to inflammation, autoimmune conditions, gut health, and mood
Nutrition and supplement strategies when appetite is lower
Dosing and microdosing for therapeutic use, not just weight loss
Why athletes cycle on and off GLP-1s, including around race training
Jenn's own story: early menopause, a cardiovascular family history, and how a short course of GLP-1s changed her health and performance

Jenn's biggest takeaway: in the athlete population, a GLP-1 is just one piece of the puzzle, and works best alongside solid nutrition and lifestyle habits. Weight loss can be part of why someone uses one, but there are other potential benefits as well.

Whether a GLP-1 is right for an athlete depends on who they are, why they want it, and whether the foundation is already in place. It's not appropriate for everyone, especially anyone with a history of disordered eating or a complicated relationship with food.

Tune in for a nuanced, experience-based look at where these medications can genuinely help endurance athletes, and where they can do real harm.

Links & Resources

Follow Jenn on Instagram and visit her website
Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links and joining my Patreon community
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Iron deficiency is one of the most misunderstood nutrition issues affecting active people, and it's a lot more complicated than a single lab value.

In episode 140 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian Callie Roseland, MS, RDN, CSSD to break down everything you need to know about iron and ferritin as an active person.

Callie and I discuss:

The difference between iron deficiency and anemia
Who's most at risk
Common signs and symptoms of low iron and ferritin
Which blood tests to order
Why "normal" lab values aren't always optimal
What low ferritin but "normal" iron actually means
How gut health as well as different foods influence iron absorption
How much iron you need from food, plus meal/snack ideas
When supplementation makes sense
Iron supplement timing and practical strategies

Callie's mantra throughout the episode is simple but powerful: "Test, don't guess."

Understanding WHY your iron is low is what allows you to address the root cause, not just mask symptoms with a supplement.

Tune in for the full breakdown on testing, supplementation, and nutrition strategies to support healthy iron and ferritin levels.

Links & Resources

Follow Callie on Instagram and visit her website
Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Support my sponsor Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links and joining my Patreon community
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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First, a huge congratulations to Grayson and her husband on the recent birth of their daughter, Violet! At the time of recording, she was just days away from becoming a first-time mom, and I couldn't be more excited for them.

In episode 139 of The Eat for Endurance Podcast, I’m joined by professional trail runner and two-time World Mountain Running Champion Grayson Murphy.

Grayson has dealt with her fair share of challenges as an athlete, including an eating disorder in high school, years of unexplained GI issues that ultimately led to a Crohn's disease diagnosis, performance anxiety, and most recently, training and fueling through pregnancy as a professional runner.

Despite all of that, she has kept showing up to start lines, and winning, while learning how to fuel better, advocate for her health, and navigate the ups and downs that come with being human.

Grayson and I discuss:

Her transition from soccer to collegiate and eventually professional running
Years of unexplained GI symptoms, misdiagnoses, and the road to finally getting answers
Training and race-day fueling strategies, including for athletes with Crohn's disease
Tried and tested strategies to alleviate performance anxiety
Therapy, medication, and other mental health tools that have helped her
Her move from sub-ultra distances to the 50K
Training and fueling through pregnancy as a professional athlete

Whether you're navigating a chronic illness, have felt dismissed by a healthcare provider, or want to fuel smarter and show up to race day with less anxiety, this episode is for you.

🎧 Grab your headphones, because this is a good one!

Links & Resources

Follow Grayson on Instagram and visit Wild Strides Paper Co.
Check out my new sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Check out my podcast sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links and joining my Patreon community
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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GLP-1 medications are taking the world by storm, but the conversations surrounding them can lack nuance. That’s why I’m doing a 3-part podcast series with three different dietitians all about these drugs.

ICYMI, we kicked things off with GLP-1 Medications: What Active People Need to Know.

The series continues in episode 138 with Summer Kessel, RD, CSOWM, a Certified Specialist in Obesity and Weight Management and GLP-1 nutrition expert. Summer also has personal experience taking GLP-1s herself, which brings a unique perspective to this conversation.

Summer and I discuss:

What food noise is, and how it differs from hunger or cravings
Her personal experience with obesity, weight loss, and taking GLP-1s
Overlap between food noise, chronic dieting, and disordered eating patterns
Who should (and shouldn't) be on these drugs
Risks and benefits of GLP-1 use in different populations
Why inappropriate GLP-1 use cases shouldn't overshadow people who genuinely need these drugs
How weight stigma and judgment can make GLP-1 conversations even more difficult
Why compassion, individualized care, and ongoing professional support matter

I hope this episode helps you better understand GLP-1 medications and the experiences of those who use them. I know this is a controversial topic...questions and feedback are always welcome (claire@eatforendurance.com)!

🎧 Tune in for the full conversation!

Links & Resources

Follow Summer on Instagram, visit her website, and buy her book
Check out my sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Check out my sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
Support the podcast by shopping all myaffiliate linksand joining my Patreon community
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Interested in 1:1 coaching? Fill out a new client inquiry form

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 137 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Kylee Van Horn, RDN for a deep dive into one of the most common (and frustrating) challenges endurance athletes face… GI issues.

From nausea and vomiting to bloating, cramping, and diarrhea, GI symptoms can seriously impact training, racing, and confidence around fueling.

The tricky part?It’s usually not just one thing causing the problem.

Kylee and I discuss:

Why GI issues are so common during endurance exercise
The difference between upper vs. lower GI symptoms
Why you may need to stop blaming the gels
Common fueling and hydration mistakes that contribute to GI distress
The role of underfueling and low energy availability
Gut training and improving carb tolerance during exercise
Fueling considerations for marathons, triathlons, and ultras
When GI symptoms may warrant further medical evaluation

While GI challenges are common in endurance athletes, they are not something you just have to accept as “normal.” With the right strategy, support, and a bit of troubleshooting, most athletes can significantly improve their symptoms.

🎧 Tune in to hear the full conversation!

Links & Resources

Follow Kylee on Instagram, visit her website, and check out her podcast, Your Diet Sucks
Check out my new sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
Check out my podcast sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links and joining my Patreon community
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 136 of The Eat for Endurance Podcast, I’m joined by Holley Samuel MEd, RD, CSSD, CPT to break down one of the most talked-about topics in the nutrition world right now… protein!

From social media trends to grocery store shelves, protein is everywhere these days. And while it is essential for performance, recovery, and overall health, the messaging around it has left a lot of athletes confused about how much they actually need.

In this episode, we cut through the noise and bring the conversation back to what matters most... having a balanced approach to fueling that fits your unique needs and active lifestyle.

Holley and I discuss:

Why protein is everyone's favorite macro right now
General protein targets for athletes (and why more isn’t always better)
How protein needs change across life stages and training demands
Animal vs. plant protein and what athletes should know about both
Common protein myths and where recommendations go wrong
Protein timing considerations
When protein supplements can be helpful (and when they’re not)

The bottom line is: protein matters, but so does everything else on your plate (especially my favorite… CARBS!).

🎧 Tune in to hear the full conversation!

Links & Resources

Follow Holley on Instagram and visit her website
Check out my new sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes when you sign up for a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
Fill out my podcast surveyby May 15th, and enter to win some great prizes
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links(e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining my Patreon community
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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GLP-1 medications are everywhere right now, but the conversation around them often lacks nuance and is rarely discussed through the lens of active people. That’s exactly why I’m doing a 3-part podcast series all about GLP-1 medications, with athletes in mind.

In this series, you’ll hear from three dietitians who regularly work with GLP-1 agonists and each bring a unique clinical and personal perspective to the conversation.

I'm kicking things off in episode 135 with Courtney Smith, MS, RD, CDCES, a sports dietitian, diabetes specialist, and longtime endurance athlete.

Together, we break down the basics of GLP-1 medications and what active people need to know in the context of training and health.

Courtney and I discuss:

The history of GLP-1 medications, especially in diabetic populations
Why they have exploded in popularity in recent years
How the various drugs on the market differ, plus dosing practices
The benefits and side effects she's observed in practice
How crucial it is to get ongoing professional support when on GLP-1's, and why you still need to work on diet & lifestyle changes
Why she generally does not recommend GLP-1 drugs for most athletes

If you’ve been hearing about GLP-1 medications and wondering how they may affect your training, fueling, recovery, blood sugar, or overall health as an active person, this episode will answer your questions while laying an important foundation for the rest of the series to come.

🎧 Tune in for the full conversation!

Links & Resources

Follow Courtney on Instagram and visit her website
Check out my new sponsor, Good Ranchers: Use code IRON for $25 off a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
Fill out my podcast survey by May 15th, and enter to win some great prizes
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form(limited spots available)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links(e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining my Patreon community
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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What happens when your identity as an athlete evolves, but your passion for movement, innovation, and challenge stays the same?

In episode 134 of The Eat for Endurance Podcast, I’m joined by Jennifer Maxwell, co-founder of PowerBar and creator of JAMBAR, to talk about running, entrepreneurship, fueling a large, active family, and finding new passions later in life.

Jennifer helped launch the global bar category back in 1985 with her husband, long before fueling strategies became a core part of endurance performance. But this conversation goes far beyond the history of energy bars.

Jennifer and I discuss:

How she ran her first marathon at the age of 13
Her early interest in cooking and food science
What it was like building PowerBar out of her apartment while still in college
How she balanced running a business, training, and raising 6 children
How her relationship with running changed after having kids, and especially after her husband's sudden death in 2004
Why learning the drums later in life became such an important outlet
What inspired her return to the bar business decades later with JAMBAR

Jennifer’s story is a powerful reminder that your identity is never fixed. How you move and fuel your body as well as how you spend your time is meant to evolve across different seasons of life.

🎧 Tune in to hear the full conversation!

Note: This podcast is NOT sponsored by JAMBAR. I just wanted to share Jenny's unique story!

Links & Resources

Visit the official JAMBAR website
Fill out my podcast surveyby May 15th, and enter to win some great prizes
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form(limited spots available)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Grab my Eat for Endurance Mini Guide Bundle(these are included in FLC)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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What if your low energy or stubborn performance plateau have little to do with your training, and everything to do with your thyroid?

In episode 133 of The Eat for Endurance Podcast, I’m joined by Katie Morra, MS, RD, LDN, IFMCP, to talk all about thyroid health for athletes.

Katie is a Registered Dietitian and former Division 1 athlete who specializes in complex chronic illness. Her practice, Gut Honest Truth, focuses on the identification and treatment of root causes behind chronic inflammatory conditions, autoimmune disease, gastrointestinal dysfunction, and thyroid dysfunction.

In this episode, Katie and I discuss:

What the thyroid actually does and how it impacts almost everything in the body
Common signs of thyroid dysfunction in active people
The connection between underfueling, stress, and thyroid function
Why looking at TSH alone doesn’t tell the full story, and what you should get tested instead
Key nutrients for thyroid health
How gut health impacts nutrient absorption and thyroid function
When someone may need thyroid medication
The difference between Hashimoto’s and hypothyroidism caused by underfueling
Practical nutrition and lifestyle strategies to support the thyroid

This is a complex topic and we only scratch the surface, but it’s a really helpful starting point if you’ve ever wondered whether your thyroid could be playing a role in how you feel or perform.

🎧 Tune in to hear the full conversation!

Links & Resources

Follow Katie on Instagram, read the Gut Honest Truth Blog (more info on thyroid), and visit GHT Academy (for clinicians)
Fill out my podcast survey by May 15th, and enter to win some great prizes
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Grab my Eat for Endurance Mini Guide Bundle (these are included in FLC)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
A listener requested this topic! If you have a topic you'd like to request, get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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With so many new sports nutrition brands and supplements hitting the market each year, how do you know what’s actually worth using?

In Episode 132 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Meghann Featherstun of Featherstone Nutrition for a timely conversation about sports nutrition trends for 2026.

After attending The Running Event (TRE), Meghann brings a behind-the-scenes perspective on where performance fueling seems to be headed, which products stood out, and what felt overhyped.

Meghann also wrote an entire blog post on her findings, which you can check out here.

In this episode, Meghann and I discuss:

What to look for when choosing a gel, chew, sports drink, or other sports fueling product
How there's no one "right" way to create a training or race fueling plan
The biggest sports nutrition trends showing up across brands right now, including changing amounts of carbs, caffeine, and sodium
Non-US sports nutrition brands that caught her eye
Why high carb fueling is not appropriate for all athletes
The importance of being intentional with supplementation
And so much more!

🎧 Tune in to learn how to evaluate sports nutrition trends through an evidence-based lens and make smarter fueling decisions for your training and racing.

Links & Resources

Follow Meghann Featherstun on Instagram and visitMeghann's Website
Fill out my podcast survey by May 15th, and enter to win some great prizes
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Grab myNutrition Mini Guide Bundle
Check out my free nutrition downloads
Support this FREE content by shopping all my affiliate links(e.g. Skratch, Tailwind, Momentous), buying my fueling stickers, and joining my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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What if the fueling strategy you’ve followed for years is no longer the one that best supports your performance?

In Episode 131 of The Eat for Endurance Podcast, I’m joined by elite ultrarunner and coach Zach Bitter for a thoughtful conversation about his experience with both low and high carb fueling.

After following a low carb diet for 14 years, including when he broke the World and American Records in the 100-mile distance, he decided to change course and try high carb fueling. It's been 8 months now of experimenting with more carbs, and so far, he’s had a very positive experience.

Zach and I discuss:

Why he originally went low carb as a younger ultrarunner
What his particular flavor of low carb fueling looked like in practice
What motivated him to dramatically increase his carb intake last year
How high carb fueling has influenced his recent training and racing
Why you shouldn't make one single diet your whole identity
The importance of curiosity and flexibility for long-term health and performance

This episode is full of nuance, and underscores the fact that there is no one-size-fits-all diet. As Zach says in the episode, don't be afraid to try something new, because if it doesn't work out, you can always go back to what you were doing before!

🎧 Tune in to learn more!

Links & Resources

Follow Zach Bitter on Instagram and visit Zach’s Website
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Join my membership, Fuel for Life Crew for just $39/month (cancel anytime)
Grab my Nutrition Mini Guide Bundle (a collection of 6 mini guides, worksheets, and a bonus supplement resource)
Check out my free nutrition downloads
Support the podcast by shopping all my affiliate links(e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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“Healthy, happy, and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy.”
— Jessie Diggins

Jessie Diggins is currently competing in her fourth and final Winter Olympics in Milan-Cortina. I interviewed her back in January 2021, just one week after her historic Tour de Ski win on some of the same Italian mountains she's skiing on now.

Since our recording, Jessie has become the most accomplished cross-country skier from the US, with 4 Olympic medals (she won her 4th one today!), 3 World Cup overall titles, 7 World Championship medals, and countless other accolades.

Even though it's no longer Covid times (thank goodness), this powerful conversation about fueling for joy, resilience, and longevity in sport remains just as relevant and important today.

In Episode 37, I’m honored to be joined by cross-country skier and Olympic gold medalist Jessie Diggins. She is not only dominating her sport, but also using her platform to promote healthy fueling, body positivity, and the importance of enjoying food without restriction.

Many fans first fell in love with Jessie during the 2018 Winter Olympics, where she and Kikkan Randall won the first-ever American gold medal in cross-country skiing. At the time of this interview, Jessie had also just won the Tour de Ski, becoming the first American to claim the title.

In this conversation, Jessie challenges the idea that leanness leads to success, reminding athletes that “Skinny doesn’t win races. Fast wins races.”She emphasizes that fueling well, prioritizing health, and embracing joy are essential to reaching the start line ready to race.

🎧 Tune in now for this inspiring conversation!

Links & Resources

Follow Jessie Diggins on Instagram and visit Jessie's website
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Wondering what you can realistically do to stay healthy during training, travel, and sick season? That's what Laura Ligos, RD (aka The Sassy Dietitian) and I chat about in Episode 130 of The Eat for Endurance Podcast.

This episode is not about immune “hacks” or doing more. Instead, we break down what actually supports immune health from a nutrition and lifestyle perspective, and explore where athletes often get tripped up when training, underfueling, poor sleep, and life stress stack up.

Laura and I discuss:

How training, recovery, fueling, sleep, and life stress interact to influence immune function
The J-curve relationship between exercise and immune health
Why eating enough is key to preventing illness
The role of carbs, specific micronutrients, and other fueling patterns
Why sleep and rest from exercise make your immune system more resilient
What to do if you’ve been exposed to illness but aren’t sick yet
Dietary and lifestyle tips for when symptoms start showing up
Which supplements may be helpful, and when to take them
How your approach should differ when dealing with respiratory vs GI illness
Immune health considerations during travel, including foodborne illness

If you’re dealing with stress, constant colds, lingering fatigue, or that frustrating feeling of being almost sick for days on end, this conversation is for you.

🎧 Tune in to learn more!

Links & Resources

Follow Laura Ligos on Instagram and visit Laura's Website
In the J-Curve study we mentioned, it's worth noting: "The main limitation in the field is that most of the studies were conducted in military populations. Military intensive training introduces a wide range of bias because this intensive training usually is accompanied with dietary energy deficiency, sleep deprivation, and psychological stress."
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

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In Episode 129 of The Eat for Endurance Podcast, I’m joined by ultrarunner, coach, and host of The Everyday Ultra Podcast, Joe Corcione.

Joe’s story is not the typical “natural-born athlete” narrative. He wasn't active growing up, and he struggled with drugs and alcohol as a teenager and young adult.

With a willingness to do the work (both physically and mentally) and make small changes, Joe gradually became sober and reshaped his identity. He went on to finish over 25 ultramarathons, coach runners around the world, and build the Everyday Ultra community.

Throughout our conversation, you’ll notice a powerful theme aroundthe stories we tell ourselves and how these stories impact our behavior.

Joe and I explore:

How his early beliefs that he was "unathletic" held him back for years to come
Why small, consistent changes matter more than extremes
How shifting from a fixed to a growth mindset helped him recover from addiction, start running longer distances, and determine what eating style worked best for his body
Why endurance athletes cannot only rely on exercise as a coping tool
What sustainable ultramarathon training really looks like
How he fuels himself during training runs and races

🎧 Tune in to learn more!

Links & Resources

Follow Joe Corcione on Instagram and visit Joe's Website
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses(all are included inside the Fuel for Life Crew membership)
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form(limited spots available)
Support the podcast by shopping all my affiliate links(e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter and to show your support for my work!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Season 8 of The Eat for Endurance Podcast! In this episode, I'm joined by Registered Dietitian Leslie Schilling, MA, RDN, CSCS, CEDS-C for an important conversation about exercise dependence, a pattern of compulsive movement that can threaten an athlete’s mental and physical health.

I heard Leslie speak on this topic at a conference and immediately knew I wanted to bring her on the show. This is partly because I struggled with exercise dependence in the past, and also because of how frequently I see people exercise beyond what is safe or recommended.

Leslie and I discuss:

What exercise dependence is, and who is most at risk
How to tell if exercise is healthy or potentially harmful
What Leslie's message, "If you fuel it, you can do it" means in practice
The connection between underfueling and over exercise
Signs that you might be weight suppressed
What compassionate change can look like

Also, toward the end of the episode, we walk you through a validated questionnaire to help you evaluate if you may be experiencing some level of exercise addiction.

🎧 Tune in to learn more!

Links & Resources

Follow Leslie Schilling on Instagram and visit Leslie's Website
Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy New Year, everyone! I'm back with one last bonus episode of The Eat for Endurance Podcast, this time with a behind-the-scenes look at what it’s actually like to work with a sports dietitian.

I walk through how I work with athletes inside my private practice, from start to finish. I discuss who 1:1 nutrition coaching is best for, how long athletes typically work with me, what my approach looks like, the kinds of changes I often see when athletes get the right support in place, and so much more.

I also share an overview of my monthly membership, Fuel for Life Crew, which is designed for athletes who want nutrition guidance, education, and community without full 1:1 coaching.

This episode is meant to be informative, not a sales pitch. It answers the most common questions I get about my services so you can decide if working with a sports dietitian makes sense for you!

🎧 Tune in to learn more!

Mentioned in today’s show:

🎉 New Year’s Sale (January 1–3 only)
Everything I offer (except 1:1 coaching) is 50% off with code JAN50, including:
• All masterclasses and mini guides (the bundles too)
• My course, Peak Performance
• Your first month in Fuel for Life Crew

Shop the sale here

💪 1:1 Nutrition Coaching -Fill out a new client inquiry form

👥 Fuel for Life Crew (Membership) - join now for just $39/month

📩 Get in touch: claire@eatforendurance.com

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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I'm back with another short bonus episode, this time, all about how to fuel confidently during the holidays. I build on what I talked about in the last episode, so if you missed it, go back and give it a listen!

Between disrupted routines, travel, stress, social events, and allll the festive foods, it’s easy to slip into patterns like skipping meals or trying to “earn” or “burn off” what you eat. But the truth is: your nutrition needs don’t suddenly change just because it’s December.

In this episode, I share simple, compassionate strategies that help you stay fueled, enjoy the foods you love, and keep your energy steady during this busy season.

I cover:

Why the holidays don’t require a new nutrition approach, just more flexibility
The most common pitfalls people face
Why skipping meals (especially breakfast) and "saving" calories backfire
How to build a flexible holiday fueling framework
Practical strategies for how to eat when you have a big meal or event planned
What “checking in with your body” actually looks like
Travel-friendly fueling strategies that keep you energized on the go
How to move your body during the holidays without slipping into the earn/burn mindset

This is a must-listen if you tend to get thrown off your routine this time of year or find yourself feeling stressed about food, travel, or holiday meals. These tools will help you stay grounded without rigid rules, and enjoy the season more fully.

🎧 Tune in to learn more!

Mentioned in today’s show:

Blog post and free download: Travel Nutrition Tips for Athletes
Access the full masterclass, The Athlete's Guide to Off-Season and Holiday Fueling, inside my membership, Fuel for Life Crew, for just $30
Shop my sale through 12/20: Use code DECEMBER25 for 25% off hats and sticker packs plus get a free sticker with each purchase
Interested in 1:1 coaching? Fill out a new client inquiry form (new clients start January 2026)
Get in touch: claire@eatforendurance.com

If you enjoyed this episode, please subscribe, leave a 5-star review, and share it with someone who might need support this holiday season!

Disclaimer: All information provided is for educational and entertainment purposes only and is not intended to replace individualized medical or nutrition advice.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy December! I'm hopping back on the mic to bring you a bonus episode all about a topic that comes up every single year with my clients: off-season fueling.

When training volume drops and structure loosens, it’s easy to shift your focus away from your nutrition. And let's face it - it's also a crazy time of year. But what you eat in the off-season has a huge impact on your energy, recovery, general health, and how you feel heading into your next training cycle.

Whether you're taking real time off, switching activities or sports, or simply doing less of the same, this episode will help you stay fueled without micromanaging every bite.

In this episode, I cover:

What the “off-season” actually is (and why it matters)
Core fueling principles that don’t change, no matter the season
How to adjust your nutrition when volume and intensity drop
A practical look at carb needs during lower-volume training
How to build balanced meals and snacks without tracking everything
When (and when not) to consider body recomposition goals
Why fueling your workouts still matters in the off-season
How to use this time to build resilience for your next training cycle

This is a must-listen for anyone feeling a little lost with their nutrition after a big training cycle or who needs a refresher on foundational fueling strategies that are relevant year-round.

🎧 Tune in to learn more!

P.S. Spotify unwrapped came out this week and The Eat for Endurance Podcast was a top show for a bunch of you out there. Who are you? Say hi!

Mentioned in today's episode:

Access the full masterclass, The Athlete's Guide to Off-Season and Holiday Fueling, inside my membership, Fuel for Life Crew, for just $30
Blog post: How much do I need to eat as an endurance athlete?
Blog post with more guidance on daily carb goals
Episode 124 with Sports RD Alex Larson on body comp work
Shop my sale through 12/20: Use code DECEMBER25 for 25% off hats and sticker packs plus get a free sticker with each purchase
Interested in 1:1 coaching? Fill out a new client inquiry form (new clients start January 2026)
Get in touch: claire@eatforendurance.com

Enjoyed this episode? Please subscribe, leave a 5-star review, and share with a friend who could use some off-season fueling support!

Disclaimer: All information provided is for educational and entertainment purposes only and is not intended to replace individualized medical or nutrition advice.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Episode 127 of The Eat for Endurance Podcast is the final show of the year, and I'm dedicating it to you, my listeners, clients, andFuel for Life Crew members. You all sent me so many great nutrition questions and stories over the past few months, and I spend this episode answering and reading all of them.

If you're an active person trying to feel and perform your best, whether you're training for a race or just for everyday life, this one’s for you.

In this episode, I cover:

How to simplify nutrition when it feels overwhelming
What “gut training” really means and how to start
Tips for becoming a Board-Certified Sports RD (CSSD)
Estimating calorie and macronutrient needs
Navigating hunger cues vs. performance fueling
Travel nutrition tips for busy working athletes
Body image challenges and fueling during the off-season
And more!

This is a must-listen for any athlete who wants evidence-based, compassionate guidance from a registered Sports Dietitian with 11+ years of experience helping athletes of all levels.

Thank you to everyone who contributed to this episode. I appreciate every question and message, and am so glad to hear that this show is helping you stay well-fueled.

🎧 Tune in to learn more!

Links & Resources

Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Check out my free nutrition downloads
Browse my library ofnutrition masterclasses(all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form(new clients starting January 2026)
Shop all myaffiliate linksfor Skratch, Tailwind, Momentous, and more
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 126 of The Eat for Endurance Podcast, I’m joined by fertility experts Laura Ligos, Registered Dietitian and founder of The Sassy Dietitian, and Danielle Kepics, Physician Assistant and founder of Empowered Mind + Body. Together, they co-run The Unconventional Collaborative, a mastermind supporting practitioners, coaches, and trainers looking to elevate their work (I’m a member myself!).

In this episode, we explore a topic that doesn’t get nearly enough attention in athletic spaces: fertility and how it connects to performance and long-term health for both women and men.

PSA: Fertility isn’t just about having kids. It’s also a reflection of hormone and metabolic health, energy availability, and overall well-being. In other words, your reproductive health is a vital sign of how your body is functioning.

We dive into:

Why fertility is about so much more than having kids (although we talk about that too, don't worry)
How underfueling and stress impact fertility and hormone health
Common signs of low energy availability in athletes
Why menstrual cycles (for women) and testosterone levels (for men) are key performance and health indicators
Nutrition strategies to support fertility and healthy hormones
The role of birth control in reproductive health
And SO much more!

This is a must-listen for any active person who wants to perform their best and protect their long-term well-being.

🎧 Tune in to learn more!

Links & Resources

Follow Laura Ligos on Instagram and visit her website
Follow Danielle Kepics on Instagram and visit her website
Check out the Unconventional Collab if you're a provider
Join my membership, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form
Shop all my affiliate links for Skratch, Tailwind, Momentous, and more
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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This one’s short and sweet! I’m popping in for a few minutes to let you know that my final episode of 2025 is going to be all about you.

I’d love to feature your questions, stories, reflections, and feedback. Maybe you…

Had a race go really well (or really badly!)
Took away something from an episode that stuck with you
Want to share your personal journey with fueling, health, or performance
Have a question you’d love me to answer
Or simply want to tell me what you’d like to hear more of in 2026

This podcast has grown into such a special community over the last six years, and your voices are what keep me motivated to continue the show. I’d be SO grateful if you reached out and shared your stories or whatever is on your mind with me.

📩 Send your questions/stories/feedback by October 22nd to:

Email: claire@eatforendurance.com
Website contact form: eatforendurance.com
Instagram DM: @eatforendurance

You can stay anonymous if you prefer - just let me know.

THANK YOU so much for listening, sharing, rating, reviewing, and supporting my show. I can’t wait to highlight you in the final episode of the year!

P.S. If you haven't yet grabbed my new fueling-themed stickers, show your support by purchasing them here.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 125 of The Eat for Endurance Podcast, I’m joined by running coach and podcaster Lindsey Hein.

If you’re a runner, you may already know Lindsey’s voice as she’s the host of the I’ll Have Another Podcast, and co-host of The Relay Podcast. She’s also a longtime distance runner, certified running coach, race announcer, and mom of four boys.

In this episode, we go behind the mic to talk about Lindsey’s personal journey through running, motherhood, and nutrition. From navigating major life transitions like a preventative double mastectomy and hysterectomy, to fueling a busy family of six, Lindsey shares what it looks like to juggle miles, meals, and motherhood, all while building a thriving career in the running community.

Lindsey and I discuss:

Her path from passionate runner to coach, podcaster, and community-builder
Real-world strategies for fueling an active family without overcomplicating meals
How major life transitions shaped her outlook on her body, nutrition, movement, and self-care
Why nutrition isn’t static, and how to let it evolve across life stages
The importance of authenticity and connection in coaching and podcasting

🎧 Tune in to learn more!

Links & Resources

Follow Lindsey Hein on Instagram and visit Lindsey's Website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Purchase my new fueling-themed stickers
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Shop all myaffiliate links for Skratch, Tailwind, Momentous, and more
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 124 of The Eat for Endurance Podcast, I’m joined by sports dietitian and multi-sport athlete, Alex Larson, RD LD, to explore two important topics: triathlon nutrition and body composition for endurance athletes.

We dive into questions like what makes fueling for triathlon uniquely challenging, and whether or not endurance athletes should directly work on body composition goals during a training cycle (or, ever).

Key timestamps:

8:53: Triathlon nutrition

34:20: Body composition and endurance training

Alex and I discuss:

How fueling strategies differ across swimming, cycling, and running
Common nutrition mistakes triathletes make
How to build a solid pre-race meal, why fueling on the bike should be a “mobile buffet," and other race-day logistics
Troubleshooting fueling and other challenges during long-course triathlons
Whether or not endurance athletes should pursue body comp goals during training (Alex has a slightly different take on this one)
Which types of athletes should not be working on body comp changes
Why a performance and health-first approach should guide nutrition decisions

Heads up – we talk a lot about body comp for athletes in this episode, and it is a very nuanced topic. While "getting leaner" is a common goal for many active people, I want to be clear: your health, performance, and worth do NOT depend on you being "lean," however you define that.

It's okay to want to change your body composition, and for some athletes, this can be done safely in certain situations. It's also okay (and for some athletes, very necessary) to NOT chase body comp goals, ever. So please take care of yourself, and remember - your body is meant to change over time.

🎧 Tune in to learn more!

Links & Resources

Follow Alex Larson on Instagram and visit Alex's Website
Check out myNEW Ultimate Fueling Sticker Pack, a collection of 6 high-quality stickers to help you celebrate how you fuel your active lifestyle
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 123 of The Eat for Endurance Podcast, I’m joined by sports dietitian and nutrition communications specialist, Marie Spano, MS, RD, CSCS, CSSD.

Marie is the Sports RD for the Washington Nationals and Atlanta Hawks, and she has previously worked with powerhouse teams including the Atlanta Braves (World Series champions in 2021), Chicago Cubs, and more. I’ve admired Marie’s work and have been trying to get her on the show for many years, so I’m extra excited to finally share this conversation with you.

In this episode, we’re diving deep into the food matrix, including what it is, why it matters, and how it impacts nutrient absorption. As Marie explains, “Food is so much more than the sum of its nutrient parts.” We break down how nutrients interact within foods, how processing or cooking can change them, and what this means for fueling, recovery, and performance.

Marie and I discuss:

What the food matrix is and why it’s so important for athletes
How the food matrix impacts nutrient absorption, hunger/satiety, gut health, and more
Real-world examples of how protein, carbs, and fat behave differently depending on food form
The role of fiber, antioxidants, and other plant compounds in long-term health and performance
Why processed foods (like sports drinks, juice, or protein powders) can be the best choice for athletes in certain situations

🎧 Tune in to learn more!

Links & Resources

Follow Marie Spano on Instagram and visit Marie’s Website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
Shop all my affiliate links for Skratch, Tailwind, Momentous, and more
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 122 of The Eat for Endurance Podcast, I’m catching up with Lauren Thomas, an endurance athlete and the Lead Performance Dietitian for Maurten in the US.

Lauren has been a collegiate sports RD, a Tactical Performance Dietitian within US Special Operations, and now works with athletes of all levels at Maurten.

This episode is a grab-bag of topics, all focusing on overcoming sports nutrition challenges to improve performance. From sodium bicarbonate and hydration to real-life fueling logistics, Lauren offers a thoughtful perspective based on her unique mix of experiences.

Lauren and I discuss:

8:32: Why athletes benefit from having the support of a multi-disciplinary team to reach health and fitness goals
13:23: Why fueling periodization matters, and how under-fueling on shorter training days can derail progress
29:10: Whether sodium bicarb is really worth the hype, and when it may help endurance athletes
37:00: When and how to correctly prioritize fluid, carb, and sodium intake, and why US athletes often overdo electrolytes
44:00: The role of sport culture and race terrain in shaping fueling strategies

FYI: This episode is NOT sponsored by Maurten. We do talk about Maurten products, as that is part of Lauren’s career and story, but as always, I encourage you to try different products and strategies to find what works best for you.

🎧 Tune in to learn more!

Links & Resources:

Follow Lauren on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form
Support the pod by shopping with my affiliate codes
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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🎂 The Eat for Endurance Podcast just turned SIX!

On August 13, 2019, I released my first two episodes, and it’s been quite a journey ever since. Today, I’m celebrating six years, 121 episodes, listeners in 162 countries, and countless inspiring conversations with athletes and sports dietitians.

Whether it’s been big-name guests like Courtney Dauwalter, Jesse Diggins, Meb Keflezighi, Lael Wilcox, Tara Dower, and Matt Wilpers, or incredible recreational athletes and fellow sports RDs, I’ve loved bringing you a wide range of nutrition stories and expertise since day one.

In this 13-minute episode, I share:

How the podcast began
A look back at standout guests and moments
The behind-the-scenes reality of keeping this show going (including things I haven’t figured out yet)
How YOU can help support the podcast’s future

To celebrate, I’m holding a special birthday giveaway to win one of two prizes:

An Eat for Endurance BOCO technical trucker hat + sticker
One free month in my Fuel for Life Crew membership

To enter: Visit THIS LINK and submit your name + email between August 14–21, 2025. One winner per prize will be chosen at random and announced on Friday, August 22nd.

Thank you for being here and fueling your training, and your life, with me these past six years. Here’s to many more!

🎧 Support the Podcast:

Share your favorite episode with a friend or on socials (tag me!)
Leave a 5-star rating & review on Apple Podcasts or Spotify
Subscribe wherever you listen (or on YouTube)
Join my Patreon community
Shop using my affiliate links
Join Fuel for Life Crew for just $30/month (cancel anytime)
Check out my free nutrition downloads and my masterclasses
Get in touch at claire@eatforendurance.com

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 121 of The Eat for Endurance Podcast, I’m joined by Natalie Robertello, MS RD CSSD of BeFueled Sports Nutrition. Natalie is a wealth of knowledge, and as an endurance athlete herself, she’s the perfect person to deep dive into the one macronutrient I haven't podcasted about yet...FAT!

We clear up myths, provide practical strategies, and cover everything else you need to know about how fat fits into everyday and performance nutrition.

Whether you’re still holding onto low-fat diet messaging, getting sucked into the current media surrounding seed oils, confused about saturated fats and cholesterol, or just unsure how much fat you need as an athlete, this episode will help you confidently include fat in a way that supports your performance, recovery, and overall health.

Natalie and I discuss:

Whether you really need to avoid eggs or limit higher fat dairy if you have high cholesterol
If seed oils are actually inflammatory (spoiler: they’re not)
The importance of omega-3 fats and when supplementation might help
Why going high fat low carb is not a great choice for most athletes
Why fat is essential for hormone health, nutrient absorption, satiety, meeting energy needs, and more

🎧 Tune in to learn more!

Links & Resources:

Visit the BeFueled Sports Nutrition website and check out her self-paced course, Power Up
Follow Natalie on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 120 of The Eat for Endurance Podcast, I’m joined by Emily Holland, a trail runner, climber, creative business owner, and all-around outdoor enthusiast based in Boulder, Colorado. Emily is the co-founder of Wild Poppy Creative Consulting, where she helps small businesses and creatives increase their impact.

I first connected with Emily earlier this year when she and her business partner, Angie (who you may remember from episode 110), supported me behind the scenes with this very podcast. We hit it off immediately, and I knew I wanted to bring her on the show to share her story.

In this episode, Emily shares her journey to embracing an alcohol-free lifestyle and how that decision has transformed her relationship with movement, food, and self-care. We also dive into how she fuels her multi-sport adventures, including trail running, hiking, rock climbing, and skiing, with more energy, joy, and intention.

Emily and I discuss:

Her evolution from using exercise as punishment to finding joy in movement
Why she chose to stop drinking alcohol and how it’s improved her mental and physical health
Fueling strategies for trail running vs. rock climbing
Her favorite sports nutrition tools and non-alcoholic beverages
How small mindset shifts around food, alcohol, and movement have made a big difference
That alcohol-free isn’t all or nothing, it’s about paying attention to how it makes you feel

🎧 Tune in to learn more!

Links & Resources:

Visit the Wild Poppy Creative Co website
Follow Emily on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 119 of The Eat for Endurance Podcast, I’m on the mic solo to share some of my favorite travel nutrition tips for busy athletes, inspired by decades of personal experience and 10+ years as a sports dietitian helping active people fuel on the go.

Travel is fun, exciting, and can be an enriching experience from a fitness and nutrition perspective, but it can also throw your fueling routine completely off track.

Whether you’re headed out for local errands, a vacation, work trip, or a destination race, this episode will help you plan ahead with confidence (and without obsessing over every bite). You’ll walk away with practical, evidence-based strategies to stay fueled, hydrated, and energized wherever life takes you.

Key Takeaways:

Why travel nutrition matters (and the most common fueling mistakes)
How different types of travel impact your nutrition needs
Tips for commuting around town, work travel, vacations, plane vs road trips, and traveling for a race
How to stay proactive and create a flexible but individualized plan
Packing the right sports nutrition and gear to stay active while you're away
How to prep before and after a trip so you’re not scrambling for food

🎧 Tune in to learn more!

Links & Resources:

Travel Nutrition Tips & Checklist Freebie
Travel Snack Foods & Checklist Blog
Fueling on the Fly Masterclass
Carb Loading Mini Guide
Free Race Day Fueling Plan Templates
Join my membership service, Fuel for Life Crew, for $30/month (includes ALL of my masterclasses and downloads, cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

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In episode 118 of The Eat for Endurance Podcast, I’m joined by Aaron Gouw, an endurance cyclist and fellow Santa Cruz native. He's also the Co-Founder and Chief Product Officer of the sports nutrition brand Carbs Fuel.

Aaron holds a Master’s degree in High Altitude Exercise Physiology, and is currently finishing his PhD in Human Bioenergetics. For many years, he's been on his own journey as a competitive athlete trying to figure out how to fuel effectively without breaking the bank.

Aaron and I discuss:

How his personal fueling strategy has evolved over the last decade (including a story about his greatest nutrition fail ever)
What it takes to create an endurance gel from scratch in your kitchen
The current science behind high carb fueling, and if you should try it
Why simplicity, personalization, and gut training matter most when dialing in your fueling strategy

Key Takeaways:

High carb fueling (i.e. >90g/hr) can improve endurance performance, but only if it works for you and makes sense for what you're doing
Experimentation and gut training are both very important
Carbs Fuel offers a simple 50g endurance gel for just $2, making it one of the best value gels on the market
Fueling isn’t just about race day; it’s about consistently supporting your training, recovery, and life beyond the workout so you can feel your best

Whether you’re new to fueling or nutrition nerds like us, this episode is packed with practical advice and behind-the-scenes stories. Tune in to learn more!

FYI: This episode is NOT sponsored by Carbs Fuel. I enjoy their gel, love that it's affordable, and wanted to learn more about this brand. I encourage you to try lots of different brands and products to see which work best for you!

Links & Resources:

Visit the Carbs Fuel website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 117 of The Eat for Endurance Podcast, I’m joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.

Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.

We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others.

Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren’t dialed in yet, that’s where you should start!

Vic and I discuss:

Why caffeine is the most effective supplement for endurance performance
How sodium bicarbonate might help during hard efforts, but why it's risky
Whether ketones live up to the hype, and why they taste like battery acid
Other supplements like dietary nitrates, polyphenols, creatine, and collagen
How to safely and strategically approach supplements in training
Why the basics, including nutrition and hydration, matter most

Key Takeaways:

Caffeine has the most consistent benefits, but dose and timing matter
Sodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag
Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep first
Always test out supplements in training and adjust based on tolerance

🎧 Tune in to learn more!

Links & Resources:

Visit Vic’s Mountain Sports Nutrition website
Follow Vic on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 116 of The Eat for Endurance Podcast, ultra runner Kabuki Snyder shares her powerful story, from struggling with disordered eating as a young ballerina to training for one of the toughest races out there: the Cocodona 250.

We dive into how she approaches ultra running nutrition, training, and balancing life and work with her endurance goals.

Kabuki and I discuss:

Growing up in Ghana and how early memories shaped her relationship with food
Transitioning from ballet and body image struggles to finding joy in ultra running
Fueling strategies for single day trail races, stage races like Lapland and Atacama, and other long races like the Cocodona 250
What real-life training and fueling looks like with a 4am wakeup call and a global work schedule
How she has prepared for 250 miles with spreadsheets, snacks, and strong community support

Key Takeaways:

You don’t need to “look like a runner” to be one
Ultra running nutrition must be flexible, practiced, and personalized
“Real food” can be part of your race plan
Fueling enough everyday and surrounding exercise is non-negotiable
You can balance ultra running goals with a full-time job (yes, really!)

🎧 Tune in to learn more! Also, a huge congrats to Kabuki on finishing the Cocodona 250 in 109:26:29, despite extremely challenging conditions!

Links & Resources:

Follow Kabuki on Instagram
Check out the Her Ultra Documentary on Roku
Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
Grab my free fueling downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Support the podcast on Patreon

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 115 of The Eat for Endurance Podcast, I welcome back Sports Dietitian Stevie Lyn Smith, MS RD CSSD to dive into how body weight impacts fueling needs during exercise.

For years, carb recommendations during exercise were based on duration and intensity, without considering body size. New research suggests that larger-bodied athletes may benefit from higher carb intake to optimize performance.

What We Cover in This Episode:

Traditional carb guidelines during endurance exercise, and why they have been independent of body size
How a 2024 study suggests a potential shift toward considering body-weight when setting carb fueling goals
Why smaller athletes still need to fuel adequately
How training status and workout intensity also play a major role
Key considerations for long-course events like triathlons and ultramarathons
The importance of fueling, regardless of weight loss goals

Key Takeaway:

Fueling needs are individual (have I said this one enough?!). Larger-bodied athletes may need more carbs during exercise, but every athlete, no matter their size, deserves and needs proper nutrition to perform and recover well.

🎧 Tune in to learn more!

Links & Resources:

Stevie's website
Join my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 114 of The Eat for Endurance Podcast, Sports Dietitian Stevie Smith, MS RD CSSD joins me for the first in a two-part series on how various factors impact how you should fuel during endurance activities.

In Part 1, we discuss how exercise intensity affects fueling needs. More specifically, we tackle a question that we often hear from mid and especially back-of-the-pack athletes:

“Do I really need to eat that many carbs during exercise if I’m not very fast?”

Here’s what we cover to answer this question:

Why higher intensity exercise, even at a slower pace, demands more carbs
How to adjust fueling based on YOUR effort level, not just pace or duration
The risks of underfueling, including fatigue, poor performance, increased injury risk, and mental burnout
High carb fueling and who may (and may not) benefit
Practical guidelines for pre-, during-, and post-workout fueling and for a variety of sports (e.g. road running, trail/ultra, triathlon)
How to adjust your fueling strategy when unexpected challenges occur and throw you off pace

It doesn't matter if you're chasing a PR or just trying to finish strong. Whether you're an elite or back-of-the-pack athlete, your body needs fuel that matches your effort.

🎧 Tune in to learn more!

Links & Resources:

Stevie's website
Join my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Last week in Episode 112, I sat down with Tara Dower to hear about how she fuels trail running, thru-hiking, and FKTs, including her record-breaking FKT on the Appalachian Trail. But what does it take to SUPPORT an athlete through such a grueling feat?

In this bonus episode, we’re diving behind the scenes with Amy Good, an endurance athlete and crucial member of Tara’s support crew. Amy is not a nutrition expert, but she did a fantastic job of keeping Tara well-fueled on the AT.

Amy played a key role in supporting Tara throughout her journey, preparing nutrient-dense meals and snacks for the majority of Tara's effort. But this experience wasn’t just about Tara’s success. Amy found a deep sense of purpose and fulfillment in being part of something bigger than herself.

In this episode, we discuss:

How Amy ensured Tara had high-carb, high-calorie meals to sustain her daily mileage
The importance of meal timing, hydration, and electrolyte balance
Why the support crew plays a crucial role in endurance efforts
How this experience changed Amy’s perspective and personal life goals

Tune in to hear Amy’s insights, behind-the-scenes stories (including a big reveal that even Tara doesn't know about), and other incredible moments from Tara’s Appalachian Trail FKT.

If you enjoyed this episode, subscribe and leave a review to help more athletes fuel smarter!

Links & Announcements:

Listen to Tara's interview from last week
Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 112 of The Eat for Endurance Podcast, I chat with ultrarunner and thru-hiker Tara Dower, aka Candy Mama. If you don’t already know Tara, she’s an incredible endurance athlete with multiple FKTs, podium finishes, and race wins under her belt.

Most notably, she set the overall Fastest Known Time (FKT) on the Appalachian Trail (AT) in September, breaking the previous record by 13 hours! She also recently secured her golden ticket to the Western States 100 with a second-place finish at the Black Canyon 100K.

Tara has gone through a huge transformation in how she fuels for endurance sports in recent years, and it has taken her performance to the next level.

Here's what we cover in this episode:

How she grew up as a selective eater, and what types of foods she currently enjoys
How she uses dramatically different fueling approaches for thru-hiking compared to ultras and FKTs
Why she relies on whole foods for FKTs but sticks to gels and liquid calories for races
How her crew supported her with nutrition on the AT (bonus episode coming out next week on this!)
How she overcame throwing up during ultras by training her gut to handle higher carb intakes and personalizing her hydration strategy
Tara’s recovery strategies after huge endurance efforts, including what she eats post-race and how she balances rest and training
How she manages anxiety and mental challenges during long efforts and in everyday life, including the grounding techniques that help keep her present

Tune in now to hear Tara’s full story and learn how she’s gearing up for Western States!

Enjoyed this episode? Subscribe and leave a review to help more athletes fuel smarter!

Links & Announcements:

Follow Tara on Instagram and check out her new podcast, DNF Diaries
Join my membership, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Confused by all the nutrition noise online? You’re not alone! In Episode 111 of The Eat for Endurance Podcast, Sports Dietitian Lauren Link, MS RD CSSD, joins me to break down some of the most debated nutrition topics from this past year.

We separate fear-driven fads from real science, explore why myths about food dyes, seed oils, raw milk, and supplements have taken off, and give you practical strategies to make safe, informed choices for your health and athletic performance.

We cover:

Why nutrition misinformation is louder than ever (and how to tune it out)
The truth about supplements - do athletes really need them?
Artificial food dyes (especially Red 3 & 40) - should you be concerned?
Are seed oils actually inflammatory? What does the science say?
Why raw milk isn’t worth the risk
Simple, science-backed ways to fuel your body - no fads required

Hit play now to get the facts you need to fuel smarter and safely!

Resources from this episode:

Read my full blog post that goes even deeper into these topics
The 2023 study on supplements we discussed
The FDA resource discussing the ban of Red 3
A great article by Jessica Knurick, RD PhD on why MAHA is problematic
MAHA hates seed oils, while decades of research shows unsaturated fats like seed oils are actually cardioprotective, esp when replacing saturated fats
This review study explains why pasteurization is necessary and that science does not support raw milk as being nutritionally superior
Heavily researched, in-depth episode on MAHA and RFK Jr by Your Diet Sucks: "Make America Healthy, Actually"
Lauren's Instagram and her book, Nutrient Timing

Additional Announcements:

Join my monthly membership service, Fuel for Life Crew, for just $30/month
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community

Disclaimer – all information provided is for educational and entertainment purposes only.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In episode 110 of the Eat for Endurance podcast, host Claire Shorenstein sits down with ultrarunner, author, podcaster, and adventure seeker, Angie Marie.

From her early days in karate and track to ultrarunning and gravel bike racing later on, Angie shares her evolving relationship with food and body. She opens up about her struggles with orthorexia, how a surprise ectopic pregnancy and emergency surgery served as a wake up call, and how this ultimately led her to change the way she moves, fuels herself, and adventures outdoors.

We cover:

The impact of diet culture and misinformation on young female athletes
Struggling with mental blocks and fear of failure in high school and beyond
Overcoming underfueling, stress fractures, and distrust in her body
Coping with anxiety and PTSD following her experience at the Boston Marathon bombings
A health crisis that led her to become a “menstrual cycle nerd” and to reconnect with her body
Embracing intuitive eating as part of her healing process, while also eating with purpose as an endurance athlete
How she fuels for ultramarathons, gravel bike races, and other adventures
Her goal to have the most fun, not to go the fastest or the farthest

We also discuss:

How to stay well nourished when traveling frequently
Quick lunches on busy days
How to boost ferritin and vitamin D

I hope you enjoy this episode!

Links & Announcements:

Angie’s website and her book
Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch affiliate code EATFORENDURANCE20
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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In Episode 109 of the Eat for Endurance podcast, Hayden James, RDN CSSD CDCES of Satiate Nutrition joins me for a deep dive into blood sugar levels and athletic performance.

Hayden is a sports dietitian, Certified Diabetes Care & Education Specialist, and the conference director for the inaugural 2025 Fuel Fest, an endurance and mountain sports nutrition conference for healthcare professionals. She's also an avid trail runner, climber, skier, and lifter based in Salt Lake City, Utah.

Hayden and I discuss everything you should know about blood sugar levels as an athlete, including:

Which foods and other factors cause blood sugar levels to increase
The role of insulin in the body
Acute vs chronic glucose elevations
Why maintaining "normal" blood sugar levels is important to overall health
Why a blood sugar spike in itself isn’t a bad thing
How to tell if you truly have low blood sugar, or if you're just hungry
Why simple sugars found in sports nutrition products are helpful
Different forms of simple sugars that you can use during exercise
The importance of adequate carb intake for bone health and iron status
What might be causing your afternoon slump (hint: it's not the carbs)
The use of continuous glucose monitors (CGMs) in non-diabetic athletes
Why athletes should use caution with CGMs, and perhaps even avoid them

We also aim to clear up some of the confusionon this topic to encourage athletes to stop fearing and/or limiting carbs in their diet.

Links & Announcements:

Follow Hayden on Instagram
Watch this episode on YouTube
Join my new monthly membership service, Fuel for Life Crew, for just $30/month
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my Skratch Labs affiliate code EATFORENDURANCE20
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 108 of the Eat for Endurance Podcast, featuring endurance athlete and run coach, Sara Manderscheid. Sara hosts the podcast Elevate Your Running, which is also the name of her coaching company.

In this Athlete Nutrition Profile, Sara shares how her approach to fueling herself has changed dramatically across her life. We discuss:

Her memories of being physically active as a kid, including adventures on her bike with lots of snacks in her basket
How the message of “smaller is better” from various media sources made her question and try to change her own body as a teenager
How she fueled herself with Diet Coke, 100 calorie packs, and 1 meal per day in college
Why she started to run while working in financial services, and how running (eventually) helped her learn how to nourish herself properly
How she recovered from periods of intentional and unintentional underfueling to become a healthy and strong distance runner again
How she coped with body changes throughout this process
Mishaps with sports nutrition over the years, including an exploding gel
Why carbs are such an essential part of her diet
Some of her current favorite sports nutrition products
Why meal prepping is an important part of her routine, especially during peak training weeks, and what she loves to make
Some of the biggest nutrition challenges that she observes as a coach
What she's currently training for (hint - it's not Boston)

I hope you enjoy my chat with Sara Manderscheid! Also, stay tuned for my appearance on her podcast, where we talk about all things iron and ferritin related.

Links & Announcements:

Sara’s website and Instagram
My new monthly membership service, Fuel for Life Crew, is live! Get 50% off your first month with code FUEL50 when you join by Jan 31st
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Support the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs and EATFORENDURANCE15 for Momentous
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy New Year and welcome to Episode 107 of the Eat for Endurance podcast!

We’re kicking off Season 7 with a bang, featuring two awesome guests: sports dietitian Kylee Van Horn, RDN and journalist and writer Zoë Rom. These two are not only best friends but also trail-running partners, running coaches, Aussie dog moms, and co-hosts of the podcast Your Diet Sucks.

With the New Year in full swing, you're probably seeing an avalanche of marketing nonsense plus a lot of confusing if not harmful advice. That’s why this episode is all about cutting through the nutrition noise.

Kylee, Zoë and I discuss why athletes are particularly vulnerable to diet BS, and how to identify and reject nutrition misinformation (especially online). We also chat about how to become the best version of yourself without falling into the trap of constant data tracking and optimization.

Other highlights from our conversation include:

What to look for when choosing supplements
Whether trendy products like ketones and sodium bicarbonate are worth the investment
Why sugar is crucial for endurance athletes
Why extremes in the world of nutrition are not the place to be
The importance of working on nutrition basics before chasing after all the "shiny objects"
Kylee's and Zoë's "nutrition hot takes"
And so much more!

This episode is packed with practical advice, and plenty of laughs. I hope you enjoy it!

Before you give this episode a listen, I want to shout out my NEW nutrition membership service Fuel for Life Crew!

It’s just $30/month, and your membership includes:

Direct support from me AND a group of awesome people like YOU
Private Slack channel organized by different areas of interest
Live presentations on topics that you help choose (with replays available)
Full access to my online library of resources at no extra cost

You can join monthly and cancel anytime, and you get 50% off your first month with code FUEL50 if you join by January 31st. Get more info by visiting my website, eatforendurance.com.

Additional Links & Announcements:

Listen to Your Diet Sucks
Pre-order Kylee's new nutrition book for endurance athletes
Check out my free nutrition downloads
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 106 of The Eat for Endurance Podcast! It’s been a few months since my last Athlete Nutrition Profile, so I’m extra excited for today's guest - writer, trail runner, and mountain athlete, Emily Halnon.

Emily's essays and articles explore the intersection of running and the human experience, and have been published in a number of major media outlets. She also recently published her first book, called To the Gorge.

To the Gorge is a beautiful memoir that Emily wrote about losing her mother to a rare uterine cancer and setting the Fastest Known Time (FKT) on the 460-mile Oregon Pacific Crest Trail (PCT) later that year to celebrate her Mom's life and help process her grief.

In addition to setting the FKT, Emily has run the Hardrock 100 for the last three consecutive years, finishing 6th female this past summer.

Emily and I cover a wide variety of topics across her life, including:

Early memories of food and mealtimes with her family in Vermont
Her time as a competitive swimmer and the positive nutrition influence of her high school coach
Her transition from swimming to running, motivated by her mother's love of the sport
Emily's mental health struggles, including an eating disorder and depression, which coincided with her identifying as a more "serious" road runner and triathlete
Moving from DC to Oregon, where she started trail running, began therapy, ditched her watch, and rediscovered joy in running
Trail magic and other treats on the PCT
How she fuels during trail adventures as well as races, like the Hardrock 100
What she currently struggles with in her everyday and performance nutrition
Her tips for how to care for yourself through hardship

I hope you enjoy this interview as much as I did!

FYI, this is the last episode of Season 6. If you'd like to support my free content, you can:

Shop using my affiliate links (e.g. EATFORENDURANCE20 at SkratchLabs)
Share the podcast and rate/review wherever you listen
Join my Patreon community
Buy an Eat for Endurance hat - free shipping!

I’ll be back in mid Jan with Season 7! Wishing you all a healthy & happy New Year.

Links:

Emily’s website and Instagram
Check out my free nutrition downloads
Fill out a new client inquiry form if you'd like to work 1:1 together in 2025
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.

Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health.

Here are the topics that Val and I cover in this information-packed episode:

Protein needs in midlife and beyond:
Why adequate protein is crucial in peri- and postmenopausal women
How protein needs change for sedentary, active, and highly active women
Why there is some debate about protein recs based on current research
How to consume adequate protein without neglecting other key nutrients
Low energy availability (LEA) vs. perimenopause:
Distinguishing between perimenopause and LEA
The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals
Weight gain and body image challenges:
Coping with body changes during perimenopause and postmenopause
Why restriction usually just puts you further away from your goals
How to work with rather than against your body during this time
Examples of how to advocate for yourself during healthcare visits
Using the 5 stages of grief framework to find body acceptance and peace
Weight loss medications (GLP-1s) for women in midlife:
When these drugs might be helpful, including in the clinical setting
Potential risks to consider when thinking about taking these drugs
Carbohydrates and energy:
Why carbs are essential for active women at all stages of life
Remembering that many carbs are plant foods that benefit health and performance
The importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a book
Why incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy life

This was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. In case you missed it and want to learn more on this topic, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes.

Links:

Visit Val's website and follow her on Instagram
Check out my free nutrition downloads (I currently have seven!)
Sign up for my monthly newsletter to get free nutrition tips, recipes, and more
Join my Patreon community to support the pod while getting awesome merch, special discounts, and other perks
Get in touch at claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode 104 of The Eat for Endurance Podcast, which is a special bonus episode on how to practice self-care during the holidays!

The holiday season can be a time of joy, caring, and giving. But let’s be real: it’s also easy to get swept up in the hustle and bustle, leaving little time or energy to care for yourself.

This year, let’s do things differently. In today's episode, I’m sharing my top five tips to help you take care of YOU.

Here's a quick summary of my five tips:

First, eat consistently and adequately. Nourish your body every 3-4 hours to keep your energy levels high and to feel less out-of-control around food later in the day. Don’t skip meals or “save” calories on holidays. If you're traveling, plan ahead and pack snacks to avoid prolonged periods of time without food.

Second, focus on your priorities and goals. Identify what helps you feel your best - whether it’s regular exercise, adequate sleep, or enjoying hobbies - and make time for at least some of those things, even when life gets hectic. Figure out ways to be flexible, rather than fall prey to all-or-nothing thinking.

Third, set boundaries to protect your time and mental health. For instance, learn how to handle encounters with diet or body talk, and set appropriate boundaries with loved ones so that you're able to carve out time for yourself.

Fourth, learn to say no when needed. It’s okay to decline commitments to protect your time and energy. Decide what’s essential, share responsibilities, and avoid overcommitting. You may even need to say no to yourself sometimes (e.g. resting instead of doing your planned workout).

And lastly, try a positive moments journal. Take just two minutes before bed to jot down moments of gratitude or things that made you feel something positive that day. This small habit has been SO helpful for my mental health.

Wishing you a wonderful, safe, and delicious Thanksgiving holiday with loved ones! Stay tuned for my next full episode on December 5th.

Links:

Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode103 of the Eat for Endurance Podcast, featuring Sports Dietitian and endurance athlete Bob Seebohar, MS RD CSSD CSCS.

Bob comes back on the show today to chat about nutrition for teenage athletes. We both work with high school and collegiate athletes and thought it would be worthwhile to share our experiences as well as our professional expertise on this important and complex topic.

Bob and I cover nutrition for teenage athletes from many different angles, including:

- How nutrient needs of teenagers differ from those of adults
- The impact of puberty on nutrition and performance in both genders
- The importance of prioritizing nutrition for brain development
- How to keep over-scheduled teenagers well-nourished
- How to navigate peer pressure and the influence of social media
- How to support teenagers through body image struggles, especially as their bodies change so frequently
- Fueling challenges that result from sports team or family dynamics
- How lack of sleep impacts nutrition choices and what to do about it
- Why teenagers need to gain some nutrition knowledge and skills before college
- How parents can role model health-supporting behaviors and attitudes
- And SO much more!

Whether you’re a current or future parent or a teenage athlete yourself, I hope you find this episode useful.

Links & Announcements:

Bob’s website: https://www.enrgperformance.com/
Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy Halloween and welcome to Episode 102 of The Eat for Endurance Podcast. In my first Ask Me Anything episode in over two years, I'm tackling four listener questions on the following topics:

If / when you should take collagen supplements and if so, what is an effective dosage
How to eat on rest days and specifically, if you need to eat protein at breakfast
How to fuel yourself during a 200 miler, especially at mealtimes
How to stop mindlessly eating candy everyday from the candy bowl at work

I address each of these questions in depth, and ask many of the follow-up questions that I would normally ask if these listeners were my 1:1 clients.

I hope you find this episode helpful, and I would love to answer YOUR nutrition questions in my next Ask Me Anything episode! Just email me at claire@eatforendurance.com.

Have a safe and fun Halloween!

Links & Announcements:

Watch this episode on my YouTube page
Check out my free nutrition downloads, including the Food Rules, Fears and Beliefs Worksheet that I mention during question 4
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 101 of The Eat for Endurance Podcast, featuring sports psychologist and certified eating disorder specialist Riley Nickols, PhD, CEDS-C.

Riley is the founder of Mind Body Endurance, and works with athletes on a wide range of mental health and sport performance issues. He also is an endurance athlete himself, as well as a running and USA Triathlon coach.

Riley and I explore the intersection between common mental health challenges, nutrition, and performance among athletes, often drawing from our own experiences as providers in private practice. This episode is a bit of a grab-bag in terms of topics that we cover, including:

The impact of fear and anxiety on nutrition and performance, and examples of how to address these feelings
How life stress can contribute to underfueling, overtraining, and REDs
How to navigate poor body image moments and body weight fixation
How to cultivate mental resiliency in everyday and athletic situations
Other mental / behavioral barriers to self-care
Prevalent myths about eating disorders
And more!

Riley and I provide practical steps that you can take to better support your mental health as a person first, and athlete second. I hope you find this episode helpful, and as always, I welcome any feedback, questions or comments.

Links & Announcements:

Mind Body Endurance’s website and Instagram
Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo! Originally I had planned a "Best Of" episode to celebrate, but didn't get my act together in time. Instead, I'll be releasing that later in the year. If you have a favorite episode or clip that you think I should include, let me know!

In the meantime, I’m really excited to share my interview with Melissa Azzaro, RDN LD, aka the Hormone Dietitian, about nutrients, eating patterns, supplements, and lifestyle behaviors that impact sleep.

Melissa and I talked for over 90 minutes about a TON of different issues as they relate to sleep. Here are some of the things we highlighted:

Why hormone imbalances, including during perimenopause and times of low energy availability, lead to sleep issues
What types of dietary habits and patterns (timing, balance of / quantity of certain nutrients, etc) impact sleep quality and quantity
How eating enough, and including enough carbs, is so important for sleep
Why drinking alcohol is doing you no favors in the sleep department
The effects of caffeine on sleep and differences among indiviudals
Herbal and nutrient supplements that may improve sleep
How exercise can affect sleep, especially relating to timing
Other lifestyle factors that impact sleep (e.g. light, temperature, etc)

This conversation has large sections that are mostly focused on women, whether it’s talking about hormonal shifts and symptoms during perimenopause or relating to PCOS, or about other female-specific challenges. This is in part because Melissa is a women's health dietitian. There are also many parts of this episode that are relevant to everyone, but just wanted to give you a heads up!

Either way, hope you enjoy this episode about how to improve your sleep through nutrition, supplements, and lifestyle behaviors.

Links & Announcements:

Melissa’s website and Instagram
Watch this episode on my YouTube page
Check out my free nutrition resources
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

In Episode 99 of the Eat for Endurance Podcast, I'm doing a deeper dive into low energy availability and Relative Energy Deficiency in Sport, aka REDs, with sports dietitian, eating disorder specialist, and REDs expert, Rebecca McConville, MS RD LD CSSD CEDRD.

Rebecca wrote the book “Finding Your Sweet Spot - How to Avoid REDs,” and offers a REDs informed provider certification program, which I took and loved earlier this year. I was eager to get her on the podcast because she does an amazing job of translating the science into digestible information that everyone can relate to and understand.

Even if you’re familiar with low energy availability and REDs, you will want to listen to this episode. Rebecca uses a variety of helpful analogies to explain the often complex ways that the body responds to chronic underfueling over time.

Also, we dig into many different health and performance consequences of REDs, including some that may not be on your radar. For example, did you know that high cholesterol can result from chronic underfueling and may be a sign that your body is in survival mode?

If you think REDs doesn't apply to you because you don't play sports, think again. REDs applies to anyone who is active, and is very common among recreational athletes.

There's SO MUCH more to this topic that we didn't have time to cover, so I'll just have to get Rebecca back on the show when she is done with her next book to continue our awesome conversation.

I've said this about many interviews, but this was honestly one of my favorite episodes. I hope you enjoy it as much as I did!

Links & Announcements:

Learn more about Becca: Website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

In Episode98 of the Eat for Endurance Podcast, I’m taking advantage of a short break between guests to bring you a solo episode all about recovery nutrition for endurance athletes.

Many of my clients are training for some exciting events this Fall, and I’m getting lots of questions about what to eat after exercise. Even if you’re not training for a specific event or doing long hours-long training sessions, recovery nutrition still is extremely important.

In this episode, I’m going to teach you about the main puzzle pieces that impact recovery (nutrition, sleep, rest, life stress), specific nutrition and hydration guidelines to promote recovery and overall health, and how to apply these guidelines to real life as meals and snacks.

If you are more of a visual learner, I covered this topic in a recent blog post on my website. There you’ll find much of the same content as well as plenty of helpful graphics.

I hope you find this episode helpful and as always, I welcome your questions, feedback and topic requests!

Links & Announcements:

Relevant blog posts: “What to eat after a long run” and “How much do I need to eat as an endurance athlete?”
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

View Details

Want to get in touch? Send Claire a message!

Welcome to Episode97 of the Eat for Endurance Podcast, featuring runner, coach, and native New Yorker, Amanda Katz.

Amanda identifies as a body neutral strength and run coach, and believes that all bodies deserve a fitness experience without punishment, guilt, or shame. Amen to that.

I’m a big fan of Amanda's positive, often hilarious fueling and fitness messages on social media and on her own show, Between Two Coaches. I'm also grateful for her frequent attacks on the toxic fitness, health and wellness culture that is pretty much unavoidable in today's world.

Amanda and I discuss a wide range of topics and explore many tangents, including:

What life was like growing up in Queens
Her relationship with food and movement when she was young
How she navigated a variety of different eating disorders and disordered eating behaviors as a young adult
What nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and meals
Her journey to becoming a runner and coach
Her bagel shop order and why cottage cheese needs to be left alone
How she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herself
Foods and products that you’ll find in her backpack as a fitness professional
Random things that make her piss boil (nutrition edition)
And so much more!

I hope you enjoy learning all about Amanda and hearing her nutrition story.

Links & Announcements:

Amanda’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Shop using my affiliate sports nutrition discount codes for Momentous (EATFORENDURANCE15) and for Skratch (EATFORENDURANCE20)
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch: claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

View Details

Want to get in touch? Send Claire a message!

In Episode96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question.

This person asked to learn more about organic foods as a runner, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it’s relevant to this discussion.

There’s so much confusion, fear-mongering, and extremism when it comes to making nutrition decisions, especially regarding organic, “processed” (in quotes because it's not clearly defined) and GMO foods. For example, there is a widespread belief that if something is labeled organic or non-GMO, it must be nutritionally superior. But that's not true.

In reality, this conversation is nuanced and complicated, and cannot be approached with the black-and-white way of thinking that so many people in the health and wellness space love to adopt.

Brooke and I did our best to hit the main points, though there are some gaps in what we cover (especially on GMO foods). We define some key terms, differentiate between opinion and science (while throwing plenty of our own opinions in the mix), and talk about how all of this applies to you, as an athlete, in your everyday eating and performance nutrition.

Our overarching message is that the right decision is the one that works best for you. If you want to buy organic, minimally processed, non-GMO foods and products, go for it.

AND...

There's s no conclusive evidence that organic food is healthier than conventional food. Highly processed foods, including sports nutrition products, have a place in an overall balanced diet, if you want to include them (most endurance athletes need to). Current evidence does not universally support GMO foods as harmful.

YOU get to choose how you want to eat. We’re just here to tell you that you don’t HAVE to buy organic and swear off all “processed” non-GMO foods to be a healthy, worthy human and athlete.

Links & Announcements:

Brooke’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

Welcome to Episode 95 of The Eat for Endurance Podcast! I have an Athlete Nutrition Profile for you today, featuring ultrarunner and coach Jes Woods.

You may already be familiar with Jes, especially if you live in NYC. She coaches thousands of athletes through Nike Run Club, Brooklyn Track Club, and Brooklyn Trail Club, and has also worked with boutique fitness studios including Mile High Run Club and Flywheel.

Jes also is a fierce athlete herself. She competed as a triple jumper for nearly a decade, and then discovered distance running after college while working in broadcasting at NBC. She ultimately embraced the ultra running community, started coaching, and turned fitness into a full-time career.

We had a great discussion about her nutrition and how that has changed over time as she transitioned into distance running. We explore how she fuels herself, from the marathon to the 200 mile distance, as well as what she observes and teaches her own athletes. Jes also shares that she hates to cook, and tells us how she keeps herself well-nourished to support her health and very active lifestyle.

I hope you enjoy this episode! And if you do, please remember to share it with your friends, give it a 5-star rating and write a review wherever you listen to your podcasts. Your support is greatly appreciated!

Links & Announcements:

Follow Jes on Instagram
Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

In Episode94 of the Eat for Endurance Podcast, sports dietitian Holley Samuel (MS RD CSSD) joins me to talk about body image among athletes.

Holley and I explore how you can improve or at least neutralize your mindset when experiencing negative body image so that you can embrace fueling yourself adequately and withstand the physical demands of training and of life. We also discuss specific strategies we use when we’ve helped an athlete eat, feel and perform better, but they still struggle with poor body image.

Prioritizing health over physical appearance is crucial, especially if you hope to have longevity in your sport and other life activities. Please know that I understand how hard this can be. Body image struggles are very common, and I certainly am not immune to this!

Our bodies are meant to change dramatically throughout our life, but this does not mean it's easy to accept these changes. Improving mindset is a skill that takes ongoing work to develop, and there are no quick fixes. I hope this episode helps you get started!

One last thing - Holley and I are not therapists. We frequently work on body image and mindset with our clients, but respect our scope of expertise. Please consider seeking mental health support if you are really struggling.

Links & Announcements:

Holley’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

View Details

Want to get in touch? Send Claire a message!

Welcome to Episode93 of the Eat for Endurance Podcast, featuring runner and jewelry designer, Erica Sara Reese. Erica is the talent behind Erica Sara Designs, which is an official partner and jewelry of the NYC Marathon as well as other NYRR races.

Erica grew up dancing ballet, dabbled in crew while in college, and eventually discovered her love of running while going through some major life and career changes. She actually completed the same nutrition program at NYU that I did, but then decided to pursue her jewelry business instead.

She’s had a tough couple of years, struggling with burnout, breast cancer, and perimenopause, but she is finally feeling like herself again. We explore how her nutrition and overall self-care routine has evolved, especially in recent years. We talk about surviving - not in the context of cancer, but more relating to the juggling act of everyday life, with parenthood, running our own business, preparing food for the family, the variety of food decisions you make for yourself, etc. We also chat about the individual nature of nutrition decisions, and how the most important thing is what feels good to you in your unique body.

While I asked many of the same questions I often ask in my Athlete Nutrition Profiles, this was a more conversational episode than usual. Some of you don't like it when I talk that much, but I think many of you and especially my fellow parents will relate to what we are both experiencing in our own lives. I hope you enjoy our discussion!

Links & Announcements:

Follow Erica on Instagram and check out her website
Watch this episode on my YouTube page
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Want to get in touch? Send Claire a message!

Welcome to Episode92 of the Eat for Endurance Podcast, featuring Canadian marathon icon Krista DuChene.

Krista wears many different hats - she’s a Registered Dietitian, a coach, a recently retired professional distance runner, and a mom of 3. She has competed in 22 marathons over more than two decades, including the Olympic marathon in 2016 and the Boston marathon in 2018, where she placed third. After retiring from professional marathoning last year in Tokyo, she joined the trail and ultra community and recently finished her first 100k.

We cover SO much in this episode, including:

Krista’s experience and ongoing work as a dietitian
Her nutrition and relationship to food while growing up on a farm, and while running and playing hockey from a young age
How her focus on “lighter = faster” led to major injury
Her experience with low energy availability / REDS
How she recovered to make the Olympic marathon team
Her experience placing third in the Boston Marathon
How she fueled more than two decades of competitive marathons
What her transition into ultra running has been like
How she feeds her family of 5
Racing plans for the future

This was a really fun chat, and I hope you all enjoy it!

Today’s episode is sponsored by CurraNZ, a capsule-based supplement made from New Zealand blackcurrants. It’s Informed Sport certified and backed by over 50 published research studies, supporting potential benefits to recovery, gut health, performance, and more. CurraNZ is offering podcast listeners 20% off with code EforEndurance if you’d like to try out their product!

Links:

Krista’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase digital offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks for just $6/month
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode91 of the Eat for Endurance Podcast, featuring Callie Roseland, MS RD CSSD. Callie is a tactical Performance Dietitian and athlete, and today we’re chatting about nutrition for injury recovery.

We cover a lot in this episode, including

Injury prevention (briefly)
Nutrition strategies to recovery from a variety of injuries (soft tissue, bone, concussions, surgical vs non-surgical, etc)
When supplementation may be appropriate, and which ones may be recommended
The emotional stress of injury and how this affects nutrition
Pain management
Nutrition when returning to sport

I hope you enjoy this episode and find it helpful! If you want to learn even more about nutrition for injuries, I covered this topic from a slightly different angle with another Sports RD in Episode 65.

I would be so grateful if you would take a minute to subscribe or follow the show and rate/review it wherever you listen. I appreciate your support!

Links:

Callie’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode90 of the Eat for Endurance Podcast, featuring sports dietitian and ultra runner Julie Shobe, MS RDN.

Julie is a second-time guest on the show, and I brought her back to tell me all about her recent Zion 100 mile finish. In case you missed it, we did an in-depth episode (number 69) all about how to fuel an ultra marathon. So think of today's episode as a sequel, where instead of general ultra nutrition advice we talk specifically about how Julie created her own fueling plan, what that looked like during training, and how everything played out for her on race day. And as we all know when it comes to these longer endurance events, things rarely go according to plan!

A large reason why Julie wanted to do a 100 miler was to have that personal experience for her client work, since she had never run one before. She shares all the lessons she learned, including things about her nutrition that surprised her, what didn’t go as well as she had hoped, plus some funny stories. We also go off on a few tangents, and even touch on the recent drama about Spring Energy’s Awesome Sauce.

I hope you enjoy this episode and find it useful, especially for those of you training for ultras!

I want to give a quick shout out to this episode's sponsor, CurraNZ, a capsule-based supplement made from New Zealand blackcurrants. It’s Informed Sport certified and backed by over 50 published research studies, supporting potential benefits to recovery, gut health, performance, and more. If you'd like to try their product, get 20% off your first pack of capsules with code EforEndurance!

Links & Announcements:

Follow Julie on Instagram (@ultra.running.nutrition)
Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode89 of the Eat for Endurance Podcast, featuring Alyssa Leib, MS RD of Peak to Peak Nutrition.

Today, we’re chatting about sports nutrition for mountain athletes, with a spotlight on climbers. Alyssa is herself a trail runner and climber, and I had a ton of questions about climbing as it’s most definitely not my sport, plus I’m always eager to learn from other sports RDs who specialize in different niches than mine. I thought it would be fun to chat about how nutrition for climbing compares to nutrition for other mountain sports including trail running and mountaineering because as you can imagine, the nutrition concepts are the same, but the logistics and practical considerations are VERY different.

I also find it really fascinating to learn about how sporting cultures compare and contrast, especially when it comes to fueling. We discuss this in detail, and it should come as no surprise that one of the main issues we see among endurance athletes - chronic underfueling - is a major problem in the climbing world too.

Even though we spend a good chunk of the episode chatting about nutrition strategies for climbing specifically, most of our discussion is relevant to all mountain athletes. Alyssa also answers one of my burning questions that I’m SURE you all want to know too - what do climbers do if they have to go to the bathroom?!

Thanks for listening, and I hope you enjoy the episode!

Links & Announcements:

Follow Alyssa on Instagram
Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE Fueling Before Exercise Guide and to receive my monthly newsletter
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the Show.

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode88 of the Eat for Endurance Podcast, featuring recreational distance runner Trey Duncan.

Trey is a former nutrition client of mine, and he recently ran 2:57 and placed second in his age group at the LA marathon. What a different place he is in now compared to just two years ago, when he was suffering from years of alcohol abuse and was about to enter rehab.

Trey originally contacted me for nutrition coaching in August 2022, right after he got sober. He had started distance running again and needed a major overhaul of his everyday diet (he was underweight and underfueled), a lot of education surrounding performance nutrition especially for his longer runs, and tons of work on other things like sleep and stress management. I also recommended him to a coach so that he could train smarter, as he was prone to overtraining.

Trey would occasionally get in touch after we stopped working together to share some wins with his running, and most recently he texted me about his LA marathon results. After we caught up for a bit, he sent me a photo of him passed out on the streets of LA from just two years ago along with a photo from his recent marathon finish. That’s what prompted me to ask him to come on the show to share his powerful story.

If you are struggling or have ever struggled with any form of addiction, I hope his story resonates and helps to show just how dramatically life can change over a relatively short period of time.

Announcements:

Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode87 of the Eat for Endurance Podcast, featuring Colette Vartanian (MS RD), a sports dietitian and the Athlete Care Manager over at Skratch Labs.

Today, Colette and I are chatting about personalized hydration. It’s been awhile since I did a dedicated hydration episode, so I figured it was time to revisit this important topic, especially as the weather warms up. We discuss key hydration concepts and strategies, including how to identify fluid and sodium needs during exercise, the role of thirst, prehydration vs hyperhydration/preloading, various methods of sweat rate and sweat composition testing, how to adjust your hydration plan for different weather conditions, and SO much more.

If you’re fairly new to my podcast or you just happened to miss it, Episode 52 with Andy Blow, the co-founder of Precision Hydration, is another great episode that deep dives into hydration. There's some overlap with today's show, but we also cover many other aspects of hydration, including a more in depth discussion of hydration basics, so it's a great starting point if you're looking to gain a better understanding of this topic.

FYI, this episode is NOT sponsored by Skratch, but I really like their products and always enjoy connecting with my dietitian colleagues. If you’re interested in trying Skratch products, you can use the 20% discount link that I provide to my nutrition clients - EATFORENDURANCE20 (this is an affiliate link, so you can shop while helping to support the pod).

Thanks for listening and I hope you find this episode helpful!

Links & Resources:

Follow Colette on Instagram
Try Skratch using my affiliate 20% discount code EATFORENDURANCE20
Check out my YouTube page to watch this episode
Check out my NEW performance nutrition digital downloads here
Sign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please follow/subscribe to the show and give the podcast a 5 star rating and review wherever you listen
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode86 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian and endurance athlete Dana Eshelman (MS RD CSSD), founder of A Dash of Dana Performance Nutrition.

Today, Dana and I arechatting about the hormone cortisol (aka "the stress hormone") and how it relates to health and performance in endurance athletes. We were brainstorming topics and landed on this one, as we both frequently see our active clients burning the candle at both ends with training, work, family, and other aspects of their busy lives. They’re often under fueling, whether intentionally or unintentionally, dealing with mental and physical stress, and not sleeping enough, and this obviously does not produce good outcomes.

If you’ve ever been curious about cortisol and how it ties into all of the above, tune into this episode. I provide tons of background on how cortisol functions in the body, and then Dana and I dive into how and why things go off track and what you can do about it. I hope you find it useful!

Links & Resources:

Dana’s Website: https://www.adashofdana.us/
Follow Dana on Instagram

Announcements:

Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode85 of the Eat for Endurance Podcast, featuring back of the pack trail and ultra runner Janet Cunningham.

Janet is a mental health professional and a fan of the podcast, and she reached out to me awhile back to share her nutrition story. You all enjoy the professional athletes I have on here, but many of you have asked for me to interview more recreational athletes as well, since they are often a bit more relatable.

Janet has had quite the journey with her nutrition and athletic pursuits, and like all of us, she is still on that journey. She started out swimming and rowing as a teenager and young adult, and discovered running and eventually ultra running about five years ago. Janet discusses her struggles with body image, overcoming REDS and injuries, how important community and individual support has been to her recovery and athletic success, and much more. I hope you enjoy her story - and if you would like to share yours with me, get in touch!

Before we dive in, I’m excited to share that this episode is brought to you by my brand new course, Peak Performance for Endurance Athletes: Your Ultimate Guide to Strategic Fueling. This 7-part self-paced, prerecorded course is packed with evidence based, easy to understand information with tons of visuals covering everyday nutrition, hydration, fueling before, during and after exercise, training the gut and troubleshooting common fueling issues, navigating the confusing and at times harmful world of supplementation, and preparing for race day. This is the culmination of my ten years as a sports dietitian as well as my 30 plus years as an athlete, and I am so excited to share it with you. Early bird pricing ends on March 10th! You can grab a link to the course below. Any questions, please reach out!

Links & Announcements:

Watch this episode on my YouTube page
Purchase my NEW Peak Performance course
Check out my other free and for-purchase offerings
Sign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 84 of the Eat for Endurance podcast, featuring fellow sports dietitian Dawn Jackson Blatner (RDN, CSSD).

Dawn is all about “positive nutrition” and the idea that “joy is a nutrient,” which really captured my attention, as I send similar messaging to my clients. I encourage them to fuel themselves fully so they can feel good, perform well, and just as importantly, have FUN. Because no one is having fun when they’re tired, underfed, injured, sick, burnt out, or not supporting and appreciating their body in other ways.

If you're rolling your eyes and wondering, what on earth does joy have to do with nutrition, health, and athletic performance?! Listen to this episode and learn. Dawn’s own struggles motivated her to develop skills to access more joy, and she realized through this process just how impactful joy can be as a success strategy when applied to all parts of her life, including nutrition and lifestyle behaviors. We also discuss how to cultivate body gratitude, combat poor body image, achieve one’s “best” weight, incorporate more play and simplicity into the everyday, what to do when joy feels out of reach, and SO much more.

To be clear, we're not saying that every moment is joyful and fun - of course not! I have little kids and live a real life with plenty of tough moments, and I’ve had my fair share of crappy workouts and races. We're also not telling you to put on a fake smile. But we can all slow down enough that we catch and appreciate geniune moments of joy, while also being kinder to our bodies and fueling ourselves in a way that supports health and feels good.

This is one of my favorite episodes, and I hope you love it as much as I do.

Links & Resources:

Dawn’s Website: https://www.dawnjacksonblatner.com/
Follow her on Instagram (@djblatner)

Announcements:

Check out my YouTube page to watch this episode
Check out my NEW digital downloads and upcoming course here
Sign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please give the podcast a 5 star rating and review wherever you listen
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode83 of the Eat for Endurance Podcast, featuring Jonathan Levitt. Jonathan is based in Bolder, Colorado and wears many different hats as a runner, podcast host of For the Long Run, and senior sales executive over at Inside Tracker.

We had an awesome conversation on all things running and nutrition, and went off on more than a few tangents, which always makes for a fun episode. I particularly loved hearing about what Jonathan has learned from interviewing over 300 podcast guests, and talking about the many iterations of “Boulder average” that he’s encountered since moving out West. I’m also very curious to hear about his N of 1 40-day experiment with ketones, which we chat about towards the end.

Thanks for spending some time with me Jonathan and I hope you all enjoy this one!

P.S. Exciting news - I finally started to record these interviews as video and audio, so if you prefer to watch your podcasts, head on over to my YouTube page! My previous 82 episodes are also available over there, but with a static image.

Links & Resources:

For the Long Run website: https://forthelong.run/
Instagram: Follow @forthelrpod and @jwlevitt

Announcements:

Check out my YouTube page to watch this episode
Check out my NEW performance nutrition digital downloads here
Sign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please give the podcast a 5 star rating and review wherever you listen
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode82 of the Eat for Endurance Podcast, featuringTessa Timmons, a professional long-board surfer with O’Neill.

I know this show is mostly focused on endurance athletes, but I love talking to athletes in different sports and learning about their nutrition journeys. So today is one of those episodes!

As you guys know, I grew up in Santa Cruz, a major surfing town, but I never surfed here. The only time I attempted to surf was in Hawaii and let’s just say, it’s NOT my sport. But I love to watch it, and I’ve worked with many clients who are recreational surfers, so it was only a matter of time until I featured a surfer on my show!

Tessa technically lives in California, but it’s hard to pin her down. She frequently travels the globe chasing waves and at the time of our recording, she had just gotten back from a VERY long surfing adventure across Asia and Africa.

Tessa and I covered so much in this episode. We discussed surfing culture and the differences between short and long board surfing, growing up as 1 of 11 siblings, struggles with nutrition and body image as a model and surfer, her dreams of turning pro and how that came about, how she fuels (and sometimes doesn’t fuel) her surfing, how her nutrition changes when traveling around the world, and so much more.

I loved chatting with Tessa, and I hope you enjoy this break from the world of endurance.

Links:

Follow Tessa on Instagram
Watch her surf

Announcements:

Support the podcast by purchasing my new merch!
Please give the podcast a 5 star rating and review, and share it with your friends!
Sign up for my email list to download my FREE Winter Fueling Guide and also receive my monthly newsletter filled with nutrition tips, recipes and more
If you can afford to support the show financially, please visit my Patreon page to make a donation
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy New Year and welcome to Episode81 of the Eat for Endurance Podcast!

Today Sports Dietitian Bob Seebohar (MS RD CSSD CSCS) of eNRG Performance joins me on the show to chat all about Metabolic Efficiency Training (MET), a concept that he created in the early 2000s. MET can be defined as a systematic nutrition and exercise approach to improving the body's ability to use its internal stores of nutrients, specifically carbohydrates and fat. It’s also a way to optimize your blood sugar through proper periodization of food, using a non-diet approach.

We explore this concept in great detail, talk about what nutrition periodization for athletes looks like in everyday and performance nutrition, and discuss how you can test for metabolic efficiency.

This was a fantastic conversation and I hope you all enjoy it and find it useful!

Links:

Bob’s Website: https://www.enrgperformance.com/
Follow Bob on Instagram and eNRG performance on Instagram
Check out Bob’s podcast, Inside Sports Nutrition

Announcements:

Support the podcast by purchasing my new merch!
Please give the podcast a 5 star rating and review, and share it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode80 of the Eat for Endurance Podcast, and my last episode of 2023!

As you may have heard in my previous episodes, I’ve been working on a new self-paced course called Peak Performance for Endurance Athletes: Your Ultimate Guide to Strategic Fueling. I thought it would be fun to give you all a FREE sneak peek, so I've recorded the first module for you all to enjoy. The course itself will include detailed slides with lots of visuals and a video of me speaking, plus downloads at the end, so keep that in mind when you listen to the audio only.

I have a few more modules to finish, and then I will record the whole course (today is just me presenting to you and isn’t the actual course recording). And even since I recorded this episode, I've already added a couple more slides to Module 1, so you'll get some additional great info. My goal is to release the full course by early February, so stay tuned for that if you’re interested.

Since this is my last episode of the year, I want to wish everyone a very Happy Holidays. I hope you are all able to take some time for yourself to celebrate, whether that’s with loved ones, out in nature, or doing whatever else makes you happy, and of course with plenty of good food. Thank you for being a part of my community and for supporting the show! It means a lot.

Alright, Module 1 of Peak Performance for Endurance Athletes - let’s do this!

Links & Announcements:

Join my email list to download my FREE winter fueling guide, get my monthly newsletter, and find out when my course Peak Performance goes live!
Support the show by purchasing one of my awesome Trucker hats (BOCO Gear) or stickers
Don’t want merch? Support the show over on my Patreon page to make a donation
You can also support the show without spending money by following or subscribing to the show wherever you listen, giving it a 5 star rating, and writing a review
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode 79 of the Eat for Endurance Podcast, featuring Simon Donato, an endurance athlete, scientist, entrepreneur, and life-long adventure seeker.

If you’re not familiar with Simon, he has a really interesting background. He grew up exploring and playing multiple sports, eventually getting into adventure racing while at University. After getting his PhD in Geology, he founded a company called Adventure Science, where he leads teams of Athlete-Explorers on various scientific expeditions in remote parts of the world. He also hosted the TV show Boundless for three seasons, documenting his endurance adventures around the world, and owns Stoked Oats, an oatmeal and granola company.

Simon lives with his family in Canada, and adventures look slightly different now that he has two young kids, but he is still living the adventurer life. I loved hearing all the details of his athletic and nutrition journey, and I hope you do as well.

Links & Resources:

https://www.stokedoats.com/ - use the code STOKEDEFE on their website for 15% off your purchase. FYI this is an affiliate link, but they did not sponsor this episode - sharing because I enjoy their stuff.
https://www.adventurescience.com/
Follow Simon on Instagram

Announcements:

Support the podcast by purchasing my new merch!
Please give the podcast a 5 star rating and review, and share it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Happy Thanksgiving and welcome to Episode78 of the Eat for Endurance Podcast.FellowSports Dietitian Kelly Jones (MS RD CSSD) of Kelly Jones Nutrition returns to the show today to chat with me about plant-based nutrition for endurance athletes.

Kelly calls her diet plant-forward, while I am very much a plant-loving omnivore. As this show seeks to demonstrate, there are many different ways to eat to feel good, enjoy life, and perform well, as long as the eating pattern you are following meets your individual energy needs and macro and micro nutrient requirements.

Plant-based eating can absolutely work well for endurance athletes, just as omnivorous eating can also work well. It’s worth noting that there are MANY reasons why people choose to include more plants in their diet that have nothing to do with performance. But with the growing popularity of plant-based eating including among endurance athletes, it begs the question - does going vegan or vegetarian improve performance? We’ll of course get into this. You can also check out past interviews I’ve had with high-performing vegan athletes if you’re interested, such as Mike Wardian (Ep. 26, 53), Sage Canaday (Ep 71), and Yassine Diboun (Ep. 34).

So if you’re feeling a bit plant-curious and want to learn more, please enjoy my conversation all about plant-based eating and endurance performance with Kelly Jones.

Links & Resources:

Kelly’s Website: https://kellyjonesnutrition.com/
Follow Kelly on Instagram
The Truth About Soy and Cancer (video by RD Whitney English)

Announcements:

Support the pod by purchasing some of my awesome new merch! Shop here.
Join my email list to be notified when my new course, Peak Performance for Endurance Athletes, is released and to get a subscriber only discount!
If you can afford to support the show financially, please visit my Patreon page to make a donation
Have a guest or topic request? Email me - claire@eatforendurance.com.
If you haven’t already, be sure to subscribe to, rate and review the show!
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode77of the Eat for Endurance Podcast, featuring Betsi Flint, a professional beach volleyball player on Team USA.

Betsi is a 6-time Association of Volleyball Professionals (AVP) Champion and holds a number of other awards and accolades, including gold and silver medals at several International Volleyball Federation games. She is currently training for the 2024 Paris Olympics and is ranked 9th in the world, after her recent 9th place finish at World Champs! She also has a 2-year old daughter, who joined us a few times throughout the episode, because toddlers definitely don’t care about podcast recordings or locked doors, which is totally fine. I’ve been there myself many times!

Betsi and I chat about her nutrition experiences as an athlete training for the Olympics, and the steps she has taken to balance her career and professional dreams with motherhood. We also explore how her nutrition has evolved since she was a younger athlete, including overcoming a period of restrictive, rigid eating behaviors in favor of the more flexible and fully fueled approach she follows today.

I hope you enjoy this one and for my fellow busy parent athletes out there, I think you’ll find our discussion helpful and relatable.

Links & Resources:

Betsi’s Website: https://betsiflint.com/
Follow Betsi on Instagram

Announcements:

Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page
You can also buy my new merch, including a BOCO gear trucker hat + sticker
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode76 of the Eat for Endurance Podcast, featuring fellow sports dietitian and runner Meghann Featherstun (MS RD CSSD) of Featherstone Nutrition.

I’ve had carb loading on my list of topics for awhile now, and I couldn’t think of a better dietitian to tackle this one with me than Meghann. She is known for her love of graham crackers, and she literally sells a shirt hat says “carb monster” on it, so I knew she would be down to chat about carbs with me!

We touch on Meghann’s background as a clinical turned sports dietitian, as well as her journey to becoming a 2:49 marathoner (we recorded the week after she clocked her PR in Berlin!). Then we dive into ALL things carb loading.

This episode will teach you WHY carb loading is beneficial, WHEN carb loading is appropriate (SPOILER - for any race over 90 minutes!), and HOW to do it properly. We will also address many of the common issues that we see as Sports RDs and questions that we frequently get from our athletes.

I hope you enjoy this one and find it useful as you prep for the NYC Marathon, or any other endurance events you have coming up in the future!

Links & Resources:

Meghann’s Website (including her carb loading calculator): https://www.featherstonenutrition.com
Follow Meghann on Instagram (@featherstonenutrition)

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 75 of the Eat for Endurance podcast, featuring fellow Sports Dietitian Stevie Smith (MS RD CSSD). Today we’re discussing performance nutrition for triathlon, specifically for the 70.3 and 140.6 distances. Stevie is not only an experienced dietitian, but she has also finished ten full ironman distance triathlons and numerous 70.3 races, so I knew she would be a great RD to cover this topic with me.

Many of the sports nutrition principles that we discuss for long distance running, cycling, or other endurance sports like triathlon are the same. We aim for a certain number of grams of carbs per hour, we have to replace sweat losses with water and electrolytes, train the gut, eat adequately day to day, and so much more. But we DO need to change our specific nutrition strategies from sport to sport, and this episode addresses the nutrition challenges that are unique to long-course triathlon.

I realize this episode is coming out right as the tri season is wrapping up and with Kona in a couple days, but hopefully you find it useful and have some things to think about for your training next year.

Links & Resources:

Stevie’s Website: https://stevielynrd.com/
Follow on Instagram (@stevielynlyn)

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 74 of the Eat for Endurance podcast, featuring recreational distance runner and screen writer, Alice Rosso.

I love showcasing a variety of voices and have been trying to include more recreational athlete episodes, so I was excited when Alice reached out as a fan of the show who wanted to share her story. We recorded in early August, just after she completed the Speedgoat 50k.

Alice talks about growing up in Italy, living and training in her current home of Salt Lake City, her struggles with disordered eating and how it nearly destroyed her relationship with her Italian family, her ongoing work with a Registered Dietitian, her career as a screen writer, and a life-threatening accident she recently had out on the trails.

I hope you all enjoy this one, and if any of you would like to be considered for a recreational athlete nutrition profile, please email me at Claire@eatforendurance.com with some details about yourself and why you would like to share your story on the show.

Links & Announcements:

Follow Alice on Instagram, and follow her cookbook account on Instagram
Have a guest or topic request or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to Episode73 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian Heidi Strickler, MS RD CSSD.

Heidi is a trail runner and self-proclaimed outdoor junkie based in Seattle. I got a listener request to do a show on relative energy deficiency in sport - also known as RED-S (soon to be REDS) - around the same time I heard Heidi’s interview on the Trail Society podcast, and knew she’d be a great dietitian to tackle this topic with me. I have covered this topic before but it’s been over two years, so it was time to do an updated deep-dive.

We cover the basics of REDS including warning signs, the normalization of disordered eating especially among endurance athletes, intentional versus unintentional under-fueling, the importance of nutrient timing versus end of day nutrient adequacy, practical advice on how to make sure you’re eating enough and not just relying on hunger cues, menstrual dysfunction, what treatment to regain a period may look like, and SO much more.

Please note - just like eating disorders do not have a specific "look," underfueled athletes may or may not show the clear warning signs of REDS that we discuss. For example, they may still have a normal period or they may have normal bloodwork. Pay attention to how you feel during the day, your bowel habits, your sleep, your appetite, how you're recovering from workouts, and the overall picture of your eating and training patterns.

I hope you enjoy this episode and find it helpful!

Links & Announcements:

Follow Heidi on Instagram (@hkstrickler_sportsrd)
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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Welcome to episode 72 of The Eat for Endurance Podcast! Today’s guest is sports dietitian Dina Griffin, MS, RDN, CSSD, CISSN, who I invited on the show to chat about Peri- and Postmenopause nutrition for female athletes.

Dina is the Owner and Founder of The Nutrition Mechanic, and she also co-hosts the Inside Sports Nutrition podcast with fellow sports RD, Bob Seebohar. Some of Dina’s specialities include endurance sports nutrition, women’s health and athletes in peri- and postmenopause, so I knew she’d be a great match for this topic!

I’m not in perimenopause yet, but I certainly will be at some point in the not-so-distant future, so this topic is of great personal interest to me. Peri- and postmenopause also is so important for us active women to speak openly about. Much more nutrition research is needed in this area, but there are some strategies that we can adopt both before and during perimenopause to mitigate some of the changes that may occur later on. Dina and I go into all the details, but it's worth mentioning that eating ENOUGH everyday is one of the most important nutrition considerations for these phases of life (do you see a common theme here in these episodes?!).

I hope you give this one a listen, even if you feel like perimenopause is far away for you, because what you're doing with your nutrition RIGHT NOW will have an impact years down the line. As 53 and 41 year olds, respectively, Dina and I both have a lot to say about nutrition to our younger selves!

Thanks Dina for a great chat, and wishing you the best of luck in your upcoming 100 miler!

Links & Resources, and Announcements:

Dina’s Website: https://nutritionmechanic.com/
Follow on Instagram and Facebook
Dina’s podcast, Inside Sports Nutrition
Her program for 40+ women ultrarunners
International society of sports nutrition position stand: nutritional concerns of the female athlete
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram, Facebook and Twitter (@eatforendurance).

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Welcome to Episodeof 71 of the Eat for Endurance Podcast, featuring pro-runner, coach, and plant-based athlete, Sage Canaday. Sage has been running for over 20 years, and is known for his “any surface any distance” motto. He started out his professional career on the roads, and is a 2-time US Olympic Trials qualifier in the Marathon and a top 20 overall finisher at both the Boston and Chicago Marathons. In 2012, he pivoted to mountain ultra trail running, with many wins and podiums in the years that followed.

Sage was raised as a lacto-ovo vegetarian. He experimented with adding meat, poultry and fish to his diet at various points throughout his life, but he found that this “foreign cuisine” didn’t appeal to his tastebuds or seem to offer any noticeable performance benefits in his N=1 experiment. So he concluded that it wasn’t for him, and ultimately decided to became a vegan instead. We discuss what led him to take this next step, and how he has fueled his long and diverse running career while following a vegetarian/vegan diet. You’ll hear him talk about a typical day of eating, his go-to performance nutrition strategies, how all of this has evolved over his 20+ years of running, and much more.

And lastly, because I always like to put things in context, we recorded this interview in early June. He’s had a busy summer of training, and will be running TDS by UTMB on Aug 28th. We hope you have an amazing time in Chamonix, Sage!

Links & Resources:

Sage’s YouTube Channel: https://www.youtube.com/user/Vo2maxProductions
Sage’s coaching business: https://higherrunning.com/
Follow Sage on Instagram, Facebook, and Twitter

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram, Facebook and Twitter (@eatforendurance).

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Welcome to Episode70 of the Eat for Endurance Podcast, featuring Corrine Malcolm. Corrine is a professional ultrarunner, run and ski coach, co-host of the Trail Society podcast, and Editor-in-Chief at Freetrail.

There's so much I didn't get to ask her even in a 90-min episode, but we did go real deep into her history as a high school and collegiate athlete, specifically as a high level nordic skier and biathlete who also dipped her toes into the running world. Corrine shares her experience with overtraining in biathlon, slowly clawing her way back to health, how she got into ultrarunning, and how her experience of chasing the Olympics as a biathlete affected her mindset as an ultrarunner. I was really amazed to hear that she was “winging it” with her nutrition up until a couple of years ago.

We of course dig into her nutrition background and how it evolved over time, and we also veer off course quite a bit too. That’s okay though - I loved hearing her unique story and I think you will as well.

FYI, we recorded this episode on May 31st, and since then Corrine placed third at the Cascade Crest 100! You can head over to the Trail Society podcast if you would like to hear all the details about that race.

Congrats Corrine and thanks for the fun chat!

Links & Resources:

Corrine’s Website: https://corrinemalcolm.com/
Corrine’s Coaching site: https://foothillsendurance.com/
Follow Corrine on Instagram and Twitter (@corrinemalcolm)
Trail Society Podcast: https://freetrail.com/podcasts/trail-society/

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!
If you can afford to support the show financially, please visit my Patreon page to make a donation
You can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shopping
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram, Facebook and Twitter (@eatforendurance).

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Welcome to episode 69 of the Eat for Endurance podcast! Today’s topic is Performance Nutrition for Ultrarunners, and features fellow Registered Dietitian and ultrarunner, Julie Shobe MS RD.

Julie and I go in depth in this episode, covering all the building blocks to creating a successful race day nutrition plan. We discuss some of the biggest nutrition mistakes we see ultrarunners make, carb and protein goals and how to train the gut to reach these recommended amounts per hour, how to identify individualized fluid and sodium targets, how to incorporate caffeine into your fueling plan based on race distance, how to prevent GI issues on long training runs and on race day, and so much more. We also occasionally stop to compare notes and approaches as Sports Dietitians, which often is one of my favorite parts about having my colleagues on the show.

There are a lot of recommendations in here that can be used more broadly for endurance athletes, but this episode really is for all my ultrarunners out there. I hope you find it helpful, and if you have any follow up questions, please do not hesitate to reach out!

Lastly, a heads up - I had a total mic fail and my voice quality is slightly below my usual standards. My apologies!

Links and Announcements:

Follow Julie Shobe on Instagram (@ultra.running.nutrition)
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please SUBSCRIBE to and rate/review the show if you haven’t already!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page!
You can also visit my Amazon Storefront.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Support the showThanks for listening! Follow me on Instagram, Facebook, and Twitter @eatforendurance.

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Welcome to Episode68 of the Eat for Endurance Podcast, featuring Dylan Bowman, a professional trail runner, co-founder of Freetrail, and host of the Freetrail Podcast.

Dylan has had a long and impressive career as a trail and ultra runner, with too many wins and podiums from the past 14 years to mention here. These days, he’s at least as well known for his company Freetrail as he is for his success as a pro-runner. And that’s exactly how I connected with him, as he was providing livestream coverage of the Canyons Endurance Runs with fellow pro-runner and Freetrail team member, Corrine Malcom.

On top of his media company, Dylan became a parent within the last year, which adds yet another dimension to the demands on his time. But that doesn’t mean he’s not still competing - this year, he recommitted to getting back out on the trails and on the racing scene. We had a great chat about how he has been balancing it all, and how for awhile, he had to deprioritize his running.

We of course get into the highlights of Dylan’s training and racing nutrition throughout the different stages of his career, and we explore how his diet and performance nutrition have evolved over time. I love that he approaches his fueling strategies not just from the perspective of what works well with his gut, but also thinking about what works with his personality and overall approach to life.

Okay, let’s get into it. And just an FYI that this interview was recorded in mid-May. Dylan is now running the Hardrock 100 next week, and we wish him the best of luck!

So without further ado, please enjoy my discussion with pro trail runner and co-founder of Freetrail, Dylan Bowman!

Links & Resources:

Dylan’s website: http://www.dylanbowman.com/
The Freetrail Website: https://freetrail.com/
Follow on Dylan on Instagram and Twitter (@dylanbo)
Follow Freetrail on Instagram (@runfreetrail) and Youtube (@Freetrail)
Photo credit: Ryan Thrower

Announcements:

Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
If you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors and podcasting is very very time consuming, please visit my Patreon page
You can also support me by visiting my Amazon storefront
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!

Support the showThanks for listening! Follow me on Instagram, Facebook, and Twitter @eatforendurance.

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Welcome to Episode 67 of the Eat for Endurance Podcast, featuring Performance Dietitian Kirsten Screen, MPH RD LD. Today's topic is functional nutrition for endurance athletes, and let me tell you - it is a jam-packed 90 minutes that you do not want to miss!

Kirsten specializes in Integrative Performance Nutrition and has been in the nutrition world for over 20 years. I took a couple of courses with her recently - a longer, more in-depth one on functional nutrition, as well as a shorter course on Ferritin - and immediately knew she would be an amazing guest on the show. Kirsten is a wealth of knowledge, a great teacher, and incredibly entertaining. I know you guys will get so much out of this interview, especially if you are new to functional or integrative nutrition!

FYI this is a huge topic - far too much to cover in one episode - but we touched on the key gut, hormonal, and micronutrient issues that we often see in our clients, and how we go about addressing these issues. More specifically, we cover the following:

What is Functional or Integrative Nutrition?
Gut health in endurance athletes - common symptoms, findings, and treatment protocols
What is the GI-Map / PCR stool test and who should do it?
Key takeaways re: gut health for athletes
Hormonal health in endurance athletes - common symptoms, findings, and treatment protocols
What is the DUTCH test, and why is it so controversial?
Key takeaways re: hormonal health for athletes
Micronutrient concerns in endurance athletes, with a focus on Magnesium and Ferritin
Micronutrient blood testing

Thank you Kirsten for being so generous with your time and sharing your passion for functional nutrition with my audience.

So - grab a pen and paper and please enjoy my discussion with Integrative Performance Dietitian, Kirsten Screen.

Links & Resources:

Kirsten’s Website: www.screennutrition.com
Contact Screen Nutrition: hello@screennutrition.com
Follow Screen Nutrition on Instagram and Facebook (@screennutrition)
For fellow RDs, here are her Integrate and Ferritin courses

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
If you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors, please visit my Patreon page!
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with Kirsten or with myself for individualized nutrition support, please reach out!

Support the showThanks for listening! Follow me on Instagram, Facebook, and Twitter @eatforendurance.

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Welcome to Episode66 of the Eat for Endurance Podcast, featuring Ellie Pell, aka Gazellie, a semi-professional distance runner and Manager of the Skratch Labs Cafe in Boulder, Colorado. Ellie is probably best known as a trail and ultra runner, with several wins and podiums under her belt, but she also is a fierce road marathoner! She qualified for the Olympic marathon trials in 2019, ran the trials in 2020, and is still feeling the pull of the road marathon while in the thick of training for this year’s Leadville 100. I’m excited to see what she tackles next!

Ellie and I had a long chat about so many different things in her life that I won’t even attempt to summarize it here. But suffice to say, her diet and her relationship with food and body have evolved dramatically since she started running in her early 20s. I really appreciated how open she was in sharing the difficult details of her eating disorder history and recovery. We spend a good chunk of time on that, so please skip past that section if you need to do so. There are plenty of other great parts to this interview, and no shortage of laughter!

Thanks Ellie for coming on the show - I know it was a dream come true for you (LOL). I wish you all the best in your upcoming races!

P.S. Bring Skratch Labs Cafe to Santa Cruz pretty please!

Links & Resources:

Ellie’s Website: https://www.elliepell.com/
http://elliepell.com/blog/eat-for-endurance
Follow on Instagram and Twitter (@gazellie)

Announcements:

Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
If you can afford to donate a few bucks to help support the show financially, since I do not currently have sponsors, please visit my Patreon page!
Music Credit: Joseph McDade
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram, Facebook, and Twitter @eatforendurance.

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Welcome to episode 65 of the Eat for Endurance podcast, featuring sports dietitian Kelsey Pontius, RD LDN CSSD. Kelsey is the founder of her private practice, Meteor Nutrition, and is a talented distance runner as well, qualifying for both the 2020 and 2024 US Marathon Olympic Trials.

Today, Kelsey and I chat in depth about two topics that we frequently address with our athletes - iron status and nutrition during injury. Here’s an overview of what we cover:

Kelsey’s background as an athlete and sports RD
Why iron is such a key micronutrient for athletes
How we, as dietitians, assess if an athlete’s iron status is optimal
All the other micronutrients that are essential to your iron status
Iron supplementation
How frequently athletes with low ferritin should get bloodwork done
Nutrition strategies for injury prevention
Nutrition strategies to recovery from various types of injuries
The importance of cultivating hobbies/interests other than exercise

We hopefully answer any and all questions you might have on these important issues, but of course, if you have more questions, please get in touch!

Kelsey, it was so awesome to finally connect with you on the pod and I appreciate you sharing your time and expertise! Go check out Kelsey below - she's awesome, especially if you love your science with a side of sass.

Links & Resources:

Kelsey’s Website: https://www.meteornutrition.com/
Follow Kelsey on Instagram (@sportsdietitiankelsey) and Facebook (@Meteornutrition)

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - Claire@eatforendurance.com

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode 64 of the Eat for Endurance Podcast! As many of you know, I was at the Canyons Endurance Runs by UTMB on April 29th to run the 50k. Canyons is a large international event, as it is a qualifier for both the UTMB World Series Finale in Chamonix, France as well as of the Western States 100, so Auburn was buzzing ALL weekend long with amazing athletes.

Not long after I finished my own race, I decided to make the most of the fact that I was surrounded by so many big names in trail and ultra running and see if anyone would be up for a mini race nutrition interview! Turns out, quite a few athletes were happy to chat with me.

I interviewed 11 finishers - 6 pros and 5 recreational - including Cole Watson (1st male in the 100k), Priscilla Forgie (2nd female in the 100k), Hayden Hawks (1st male in the 50k), Eric Lipuma (3rd male in the 50k), Heather Jackson (1st female in the 50k), Abby Levene (7th female in the 50k), Michel Poletti (Co-founder of UTMB), Elise Mordos (100k), Shannon Hataway (50k), Josh Downey (50k), and my husband, Eric Fullenbaum (50k). I also chatted briefly with Sage Canaday and Corrinne Malcom - they didn’t race but were spectating / commenting on all the action of the weekend.

I go over a few themes that I observed - the big one being related to the insane heat of the day and how it affected everyone’s nutrition strategies. The main takeaway, as always, is that there is no one best way to fuel. Not surprisingly, everyone used different products and approaches. Shoutout to all the companies these athletes mentioned, including Precision Fuel Fuel & Hydration, Spring Energy, Skratch, Naak, Never Second, GU, Maurten, and Herbalife CR7.

For the second half of the show, I go into great detail about my own race, including what the scene was like in Auburn, live clips from the trails and my finish, and of course, my nutrition before, during and after my race.

It was a fantastic weekend, and overall, I’m really pleased with how it all went. Thank you to all the athletes who let me shove my phone in their faces right after they ran to chat about performance nutrition! I hope you enjoy the episode.

And if you do, PLEASE show your support by subscribing to the show, sharing it with friends, and leaving a rating / review wherever you listen to your podcasts. I need your help to keep this show going!

Announcements:

Photo Credit: Will Matthews
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode63 of the Eat for Endurance Podcast, featuring professional distance runner Stephanie Bruce.

I’ve been a big fan of Steph’s for many years. I deeply admire how candid and open she is about her professional and personal experiences, whether it’s about race performances, her postpartum body, losing her mother to cancer, daily life with her husband and two young boys, navigating life with celiac disease and other food allergies, or her congenital heart condition. She puts it all out there and in doing so, she inspires so many others on their own journeys.

For anyone not familiar with Steph, she lives with her family in Flagstaff, AZ and runs for the HOKA NAZ elite team. She has been running professionally for over 12 years, and has placed 10th at NYC Marathon, 10th at the London marathon, 6th at Chicago and 12th at Boston. And she’s not shy about telling you that she wants to win! She won her first national title at the 2018 Peachtree Road Race and her third title at age 38 in 2022. She’s currently pregnant with her third child, but she’s ready to get back at it afterwards.

We cover so much in this episode, including:

How her current pregnancy is going
The evolution of her diet as she became a collegiate and pro runner
Her long history of GI and other fueling issues
How she optimized her iron, B12 and folate status
What a typical day of eating looks like, and all her race nutrition favs
Co-founding energy bar company, Picky Bars
Body image
Her BAVD diagnosis
Professional goals post-pregnancy

Thank you Steph for spending time with me on the show and for sharing your nutrition story!

Links & Resources:

Steph’s Website: https://www.stephbruce.com/
Follow Steph on Instagram, Facebook, and Twitter

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode62 of the Eat for Endurance Podcast, featuring recreational ultrarunner, Elise Mordos.

Elise is a New Yorker, born and raised, who works in finance and moved to Boulder, CO during the pandemic for a change of lifestyle. She started running in 2013, and has since run dozens of road marathons and ultras, including the Western States 100. Trail ultras are her main focus these days, and it turns out she’ll be running the Canyons 100k at the end of April, the same race I’m doing (but double the distance)!

Elise has had her share of nutrition struggles. We cover some of the challenges she has faced with her everyday nutrition, especially relating to her Ferritin and B12 levels and how she got them up with the help of a dietitian. We also dive into all the work she has done on her performance nutrition, and what types of nutrition strategies work well for her during long runs and races.

In case you’re wondering how I know Elise, I actually spoke to her for the first time in this episode! She reached out to me a couple years ago, suggesting that her good friend and pro-runner Hillary Allen come on the show - that’s episode 41 if you’d like to give it a listen - and we followed each other on Instagram ever since. When another podcast interview got rescheduled at the last minute, and I found out Elise was going to be at Canyons, I invited her to come on the show!

I have been meaning to reinstate my recreational athlete nutrition profile series for ages, and I knew she'd be a great guest to get that going again. What resulted was an episode that is part interview, part chit chat. We ended up going on more than a few tangents - about NYC food, training for ultras while living in NYC, my fear of all the river crossings in our upcoming race, and so much more.

Thanks Elise for stepping in at the last minute and helping me get an episode out this week! I had so much fun chatting with you.

I’d love to keep this series going, so if you have an interesting nutrition story to share and you’d like to be on my show, send me an email or DM on Instagram about yourself! I’d love to hear from you.

Lastly - please help me grow this show so I can keep it going! I'm really trying to stick to two episodes a month, but in order to do so, I eventually need to bring in some sponsors to offset some costs. So if you're enjoying all these episodes, be sure to subscribe if you haven’t already, please share my show with your friends, and rate/review the show wherever you listen to your podcasts. I truly appreciate your support!

Other Announcements:

Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode 61 of the Eat for Endurance Podcast! My guest today is Sarah Currie (MS RD CDN), a Registered Dietitian, personal trainer, triathlon coach, and co-partner of Physical Equilibrium, a boutique gym based in Midtown Manhattan. She is passionate about helping clients get strong and lean through proper strength training and nutrition strategies, and that is our topic for this episode.

Sarah began lifting weights in high school, and learned to power lift while competing as a short sprinter for her collegiate track and field team. Post-college she competed in numerous endurance events, but then shifted her sights from endurance training to body building. She is an avid weight lifter and has participated in local figure competitions on stage. (Fun fact - Sarah and I have known each other for 11 years, and I actually watched her on stage at her first figure competition back in 2016!)

Before listening, a disclaimer: I discourage you from placing TOO much importance on weight and/or body comp for improved performance. Yes they are factors in performance, but so are many other things. The last thing we want is an under-fueled athlete, or one who ends up struggling with disordered eating or an eating disorder. Thus, I usually do not recommend INTENTIONALLY trying to manipulate weight or body comp during a training cycle. Body changes may or may not occur as a result of training, but fueling adequately to match training volume should be the top priority to perform well and minimize risk of injury and illness. Please listen with that in mind.

Second - obviously no one NEEDS to achieve a certain weight or body comp to be an athlete or do well in their sport. Sarah works with personal training clients who come to her specifically wanting to get strong and lean. There definitely is a place for this type of work, when it is deemed to be a safe and appropriate goal for an active individual (i.e. NOT in people with disordered eating or eating disorders). If you might be triggered by discussions surrounding weight and body comp, please protect yourself and skip this episode.

Lastly, I acknowledge that some people are seeking these changes largely for aesthetic reasons. I don’t think there’s anything wrong with wanting to look and feel "fit," however you define that for yourself. The problem is that tricky, diet-culture related stuff often is swirling around in there too, which can lead to harmful thoughts or behaviors surrounding food, potentially impacting physical and/or mental health. Please look after yourself and question if these types of goals are appropriate for you.

Thank you Sarah for chatting with me in what was a very long overdue podcast episode together! I hope you all enjoy our discussion, and I welcome your feedback.

Learn more about Sarah currie and Physical Equilibrium:

Physical Equilibrium’s Website: https://www.physeq.com/
@Physeq on Instagram and Physical Equilibrium Facebook

Other Announcements

All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to episode 60 of the Eat for Endurance podcast! My guest today is John Kelly - an elite ultrarunner, triathlete, father of four, and an engineer.

John is perhaps best known as one of the few finishers of the infamous Barkley Marathons. In 2017, he was the fifteenth and, until today (March 16th), the most recent finisher in the race’s history. It just so happens that the 2023 Barkley Marathons occurred this week, culminating in three finishers tonight! John completed all five loops yet again, making him the third runner in history to finish the race more than once. And in case you're wondering, we recorded this interview on February 23rd, about three weeks before this year's race, and I swear that the timing of this episode being published immediately after is pure coincidence!

But enough about the Barkley Marathons, as John's athletic accomplishments extend far beyond this race, of course. He has completed many Ironman events, including two finishes in the Kona Ironman World Championships, and he is a 2x Ironman Age Group Champion. John has run numerous road marathons, including a 2:26 last year at CIM. He's a Tennessee native but lived in the UK for awhile and during his time there, he won the Spine Race in 2020 - a brutal winter ultra marathon that follows the 268-mile Pennine Way. He also broke a 31 year old record on the Pennine Way, winning an award for the men’s 2021 FKT of the year. He was the first to complete “The Grand Round” - a combination of the UK’s 3 big fell running rounds, while biking between them - there’s an awesome short film on this that I’ll link to in the show notes. This past summer, he placed tenth at Hardrock. The list goes on.

Oh and did I mention that he works and has four kids too?! So you know, he’s not busy at all!

We chat all things nutrition as we always do in these Athlete Nutrition Profiles, and I think you’ll enjoy this one, especially if you're sad the recent Barkley Marathons coverage is over and you're craving some more content.

Thanks John for sharing your nutrition story with us, and a huge congrats to you on your second Barkley finish! Now time for lots of rest and recovery (or as much as you can get with four kids...), and for some of those Little Debbie cakes you love so much. ;)

Links & Resources:

John's Website: https://www.randomforestrunner.com/
Follow on Instagram
A documentary on John's completion of "The Grand Round"

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you get your podcasts
Music Credit: Joseph McDade
Photo credit: Howie Stern
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to episode 59 of the Eat for Endurance podcast!Today, I am welcoming fellow sports dietitian Jill Merkel, MS RD CSSD onto the show. Jill is an anti-diet, weight-inclusive Registered Dietitian, Certified Intuitive Eating Counselor, and a runner. Jill has worked in a variety of collegiate sport settings, and was the Team Sports Dietitian for the NFL Tennessee Titans for five seasons (2017-2021). She now has a private practice specializing in body image, chronic dieting, disordered eating, and sports nutrition.

Jill is passionate about Intuitive Eating and anti-diet nutrition for athletes, which is the main topic of our discussion today. Within this framework, we cover a large number of key sports nutrition topics, including:

What is intuitive eating and anti-diet nutrition, and how do these definitions differ when applied specifically to the athlete population?
How do we handle the topics of weight and body composition in athletes and esp in sports like running, cycling, etc, from an intuitive eating standpoint?
How do we guide athletes to eat adequately, and as a result, avoid chronic underfueling and eventually RED-S, using intuitive eating principles?
Jill’s experience as an intuitive eating dietitian while also the Team Sports Dietitian for the NFL Tennessee Titans
Assessing a hypothetical client and how we would address her nutrition, training and health challenges
Maintaining a healthy iron status / Ferritin
GI issues especially as they relate to underfueling

Thank you Jill for a great discussion on so many important topics! I hope you all enjoy our episode together.

Links :

Jill’s Website: https://jillmerkelrd.com/
Follow Jill on Instagram

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode 58 of the Eat for Endurance Podcast! My guest today is Line Thams, a professional middle distance triathlete from Denmark who also holds a PhD in Sports Science.

Line’s athletic journey has been far from straightforward. She is a self-proclaimed “nerd” who had an intense fear of water and little interest in sports throughout much of her young life. She eventually forced herself to learn to swim as a teenager, and subsequently became an elite swimmer and triathlete. In her first IRONMAN 70.3 race, she qualified for the IM 70.3 World Championships and finished 19th at the Worlds a month later. She is a 5 time Danish Triathlon champion as well as the 2022 World Duathlon Champs silver medalist, with many other podiums under her belt.

Recently, Line has been recovering from a major knee injury, right after finishing her PhD and finally being ready to go all in on her professional athletic career. This isn’t her first set back with injury; she suffered a serious bike crash back in 2020 resulting in major facial injuries and not being able to eat solid foods for 8 weeks due to her jaw being wired. Additionally, her Mom suffered from a stroke and was in a coma for sixth months, and not long after that, her partner was diagnosed with cancer.

Line has persisted through all of these incredibly difficult situations, and remains committed to discovering her athletic potential. She continues to rehab her running injury, is training hard on the bike and in the pool, and has an exciting career ahead of her.

I loved getting to know her and hearing her nutrition story. She offered some great insights into how she fuels her training and competitions, as well as how she handles stress, recovery, and much more.

Line - best of luck with your recovery, and thank you for inspiring us with your determination as well as your positive attitude!

Links & Resources:

Line’s Website: http://linethams.com/
Follow on Instagram
If you’re interested in trying Precision Fuel & Hydration’s products, here’s a link for 15% off your order: https://visit.pfandh.com/eatforendurance

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you enjoy listening to podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode 57 of the Eat for Endurance Podcast, featuring ultrarunner and world-record holder, Jacky Hunt-Broersma.

If you’re not already familiar with Jacky’s inspiring story, I highly encourage you to check out some of the podcasts she did last Spring surrounding her world record accomplishment of 104 marathons in 104 days. She delves into great detail about her cancer diagnosis and subsequent leg amputation at age 26, and how 14 years later, she invested in a running blade and started her journey to becoming the badass ultramarathoner that she is today.

Jacky has only been running for about six years, but she has done so many incredible things in the running space! She was the first amputee to take on the TransRockies 6-day stage race in Colorado, the first amputee to run 100 miles on a treadmill, and she set a new World Record for the most consecutive marathons run by a female athlete. She’s run 100 miler’s and recently completed her longest race distance of 200 miles.

It was great to chat with her and learn more about her nutrition story, including her struggles with an eating disorder when she was younger, and how her nutrition and body image have evolved since becoming an amputee and later on, a runner.

Jacky, thank you so much for sharing your story so openly and for inspiring us all to do hard things!

Links & Resources:

Jacky's Website: https://www.ncrunnerjacky.com/
Follow on Instagram and Facebook

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Happy New Year everyone and welcome to episode 56 of the Eat for Endurance Podcast. Today, we're tackling the topic of Winter Sports Nutrition, featuring Kylee Van Horn, RDN. Kylee is a sports dietitian based in the mountains of Colorado, regularly works with winter athletes in her private practice, FlyNutrition, and is a runner and winter athlete herself.

Although I used to ski when I was young, I haven’t done much more than sled down a small city hill in recent memory, so I invited Kylee on the show to discuss the many unique nutrition challenges that winter athletes face, and to share her expertise on how to fuel smartly and adequately in these conditions.

We had a great chat filled with tons of useful information and winter fueling tips, including:

What happens to your body in extreme cold or at high altitude, and how does this affect your nutrition and hydration needs?
What types of strategies can you utilize in these environments, to stay well-fueled and hydrated?
Logistical issues that make eating and drinking more difficult relating to winter sporting gear (e.g. trying to fuel while using poles)
Differences that arise from one winter sport to the next
Why remaining well-fueled and hydrated is so important to performance AND safety when in the mountains
And much more!

If you engage in winter sports or want to in the future, get ready to take some notes!

Thanks again Kylee for your time and for enlightening us with so many practical winter fueling ideas.

Links & Resources:

Kylee’s Website: https://www.flynutrition.org/
Follow on Instagram

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Support the showThanks for listening! Follow me on Instagram and Facebook @eatforendurance.

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Welcome to Episode 55 of the Eat for Endurance Podcast! Today I have a short recap for you on my Mt Tam 50k trail race this past Saturday, November 12th. It was a gorgeous, challenging course that went through Mt. Tamalpais State Park, Muir Woods National Monument, and the Golden Gate National Recreation Area. We had absolutely perfect weather, and although it was a tough run, I had such a joyful experience (minus stubbing my toe so hard on a root I thought it was broken and nearly face planting countless times in the last ten miles, but that’s all part of the Type 2 fun, isn’t it?!).

Inside Trail Racing put this event on (the same group that organized the Rodeo Valley 50k that I did in August), and they did a great job, once again. We had actually signed up for this one last year, but DNS because the timing ended up being bad with our move. Grateful we finally made it to the start (and finish) - I already want to do this event next year!

My recap will give you ALLLLL the details, including my nutrition (what went really well, and what I’m still tweaking). In the meantime, here’s the short version.

We left Santa Cruz around 4:30am for the long drive up North. The day before, my stomach was feeling super off and I’m frustrated to report that it also carried over into race morning. I’m still not sure what went wrong - I practiced various strategies in training and had switched things up since my last 50k, but my body was still not happy with what I was eating. My only guess is that I had been trying to increase my total carb intake to be closer to recommended guidelines and my body still wasn’t into it. So the 2+ hour ride was not a fun one for me, esp with that 30-min crazy, super windy road down to Stinson Beach!

I was convinced that my stomach would be a mess for this race but somehow, everything went away just before the race started. I had zero GI issues and felt super strong the rest of the day! So grateful.

The course was really hard, which is exactly what I expected given the elevation profile and my sub-par training (I only got up to about 3.5 hours on the trails, and had taken some weeks off due to illness). But I paced myself well and chatted with some new trail buddies along the way to help the miles go by quickly. I ended up finishing the 50k with 6800 ft of climbing in 6:54 and won 3rd in my age group, and am feeling great about that all things considered. I didn't get lost and I didn't fall - so all in all, a successful day!

Recovery has been going pretty well! Low appetite has been an issue (not helped by sick kiddos and lack of sleep) but I’ve managed to get consistent meals and snacks in. I was super sore for a couple days of course, but got some nice gentle walks in and a short run in on Wednesday. Planning to take it super easy the next couple of weeks and then we shall see what’s next.

Give the episode a listen for all the other details! And stay tuned for more athlete and RD interviews.

Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts
Music Credit: Joseph McDade
Photo Credit: Let’s Wander Photography
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

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Welcome to Episode 54 of the Eat for Endurance Podcast, featuring Dr. Kelly Pritchett PhD, RDN, CSSD and Keely Henninger.

Kelly is a Sports Dietitian, Professor in nutrition and exercise science at Central Washington University, and an endurance runner. In Episode 36, she came on my show to discuss current research on a variety of nutrition topics, and she returns today to speak about two of her own studies, one that she co-authored this year, and one that is in the works. Both examine the link between underfueling, exercise dependence, body dissatisfaction and performance among endurance athletes.

Keely Henninger is an elite runner with Altra, a scientist, and one of the podcasts hosts of Trail Society. Keely has been on the trail and ultra racing scene for may years, and holds a number of race wins and other accomplishments, including being a member of Team USA, holding the USA 50-mile national champion title, two wins at Lake Sonoma 50, and a top 10 finish at Western States. In addition to her athletic training and studying to go back to medical school, Keely has been collaborating with Kelly on the research study that has not yet been published. She was also kind enough to let me do a mini Athlete Nutrition Profile of her towards the end of the episode, sharing her own nutrition journey as a high-performing athlete.

I had a great discussion with these two amazing women on changing the narrative around fueling in endurance sports. We covered the importance of weight and body composition to performance in running, the appropriateness of weight periodization in recreational runners, the prevalence of underfueling in endurance sports, and so much more. Thank you both for your time and for the important work you are doing to improve our sport!

Without further ado, please enjoy my discussion with Kelly Pritchett and Keely Henninger on their recent research on fueling in the endurance athlete population.

Links & Resources:

Here is the link to the first research study that we discuss (aka “The Olympic Trial Study”)
Follow Keely on Instagram and Twitter (@runwidkeel)
Follow Kelly on Instagram and Twitter (@KPritchettRD)

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

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Welcome to Episode 53 of the Eat for Endurance Podcast! I am so excited to have Mike Wardian back on the show to chat about his transcon run, which he completed this past July.

I did an Athlete Nutrition Profile on Mike in April 2020, right after he won the Quarantine Backyard Ultra with 262 miles in 63 hours. If you would like to learn more about Mike’s nutrition story as a plant-based athlete (he eats eggs and honey, but otherwise follows a vegan diet), check out Episode 26.

Mike always is a joy to talk to, so full of passion and positivity, and of course he is an unbelievable athlete too. He wears so many hats it’s hard to keep track of it all - he is a professional runner, mostly focusing on ultra endurance events but you can find him doing pretty much every distance, and he also does CrossFit, plays pickle ball, cycles, rows, keeps a beehive (or at least tries!), and goes after all kinds of fun, random world records, all while working and spending time with his wife and two teenage sons. He only sleeps four hours a night, but it’s still mind-boggling how he is able to accomplish everything that he does!

If you’re not familiar with his Running Home project, Mike ran 3,234 miles over 61 days, from May 1st to July 1st, across 13 states, from San Francisco City Hall to Rehoboth Beach, Delaware, while raising over 100,000 dollars for World Vision’s global clean water initiatives. I wanted to dig into all the details of how he fueled himself across the country, and of course, discuss some of the fun and crazy things that happened along the way.

Thank you Mike for spending time with me on the podcast once again, and for continuing to inspire us all with your running accomplishments as well as your wonderful attitude towards life.

Also - the audio was a bit choppy for some reason at certain points in the show. My apologies - working to fix that for next time, and hopefully doesn't take away too much from the show!

Links & Resources:

Website: http://mikewardian.com
Follow on Instagram, Facebook, and Twitter
Mike is still raising money for World Vision USA - link to donate here.

Other Announcements:
Please show your support by leaving a rating and/or review on Apple Podcasts or wherever you listen to podcasts * Music Credit: Joseph McDade * Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com*. * Want to work together? I'm accepting private nutrition clients! Check out my website www.eatforendurance.com for more info.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

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Welcome to Episode 52 of the Eat for Endurance Podcast! I am really excited about my guest today - sports scientist Andy Blow. In his younger days, Andy was an elite-level triathlete, finishing in the top-10 of Ironman and 70.3 races, as well as winning an Xterra World title. He also previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Center at Silverstone, home of the British Grand Prix.

Andy’s struggles with sports nutrition in his own race experiences ultimately led him to set up his company, Precision Fuel and Hydration, which specializes in helping athletes discover their unique hydration needs and create individualized fueling and hydration strategies for training and competitions.

I absolutely loved the discussion that we had today. It’s a long one, because I got Andy to indulge my endless curiosity about the world of Formula 1, so if you’re at all interested in that, you’re in for a treat. He also is an expert in hydration, and we spent a lot of time delving into this huge, important topic. Andy has been on many other shows going through these concepts in detail, but hydration is such a key topic that so many athletes find confusing that I thought it would be worth sharing once again on my platform as well.

In full disclosure, I received free sports nutrition samples from Andy’s team in advance of this recording, and I will be receiving a free sweat sodium test (as part of my client work, I always like to test out products/services), but I have not received any payment from his company.

I hope you get some good takeaways from our chat, and if you are hungry for more on this topic, I strongly encourage you to check out Precision Fuel & Hydration’s website and especially their knowledge hub, which is packed with great info.

Without further ado, please enjoy my conversation with Andy Blow about all things hydration as well as Formula 1 sports nutrition.

Links & Resources:

Follow Precision Fuel and Hydration on Instagram and Facebook
Why sodium is crucial to athletes performing at their best
How to START hydrated and why that's so important.
How to tell if you're a salty sweater
Different types of sports drink and when to use them
The different types of Sweat Test and why you should have one
Fuel & Hydration Planner

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show

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Welcome to Episode 51 of the Eat for Endurance Podcast! Today I have a short recap for you on my recent Rodeo Valley 50k race, a beautiful and challenging course in the Marin Headlands that I ran on August 6th.It was my first ultra in over 7 years, as well as my first ultra running all by myself (instead of with my husband). It felt so good to run my own race and prove to myself that I can still do long trail stuff after having kids!

Inside Trail Racing put this event on, and they did a fantastic job. I’ve already signed up for another one of their races - Mt. Tam 50k on November 12th! Super excited, especially since this course is even harder (6800 ft of gain for Mt Tam vs 5800 ft at Rodeo Valley).

Listen to the episode for the full run down, but I’ll give you the short version here. We left Santa Cruz around 3:45am for the long drive up north. Unfortunately my stomach was feeling a bit off in the morning (which carried over into the race) - not sure why, but will investigate and tweak a few things during this next training cycle!

I ran super strong through 30k, which ends at the start/finish and then you have to run the first loop all over again to close out the 50k. Had to stop for the bathroom at most of the aid stations which was a bummer, but felt good enough that I could stick to my nutrition/hydration plan and run at a good pace. The climbs and descents were pretty brutal but it made for a great challenge, and once the fog finally cleared later in the race, the views were breathtaking.

The last 20k is when the fatigue started to set in, and my stomach started to bother me again. I tried to jump over a small hole in the middle of the trail (which I do all the time) and went down hard on my knees, scraping and bruising them badly on dirt and rocks. I immediately threw myself a pity party but I was also all alone with miles to go until the next aid station. So with blood all over my legs, I brushed myself off and kept going. The pain eventually faded (temporarily, of course), I got my pace back, and pushed myself those last ten miles to a strong finish!

Seeing Eric waiting for me as I ran down the final hill was amazing. I even placed second in my age group! I was pretty stoked about that part, well, until I found out there were only two people in my age group. That’s okay though, I still won an awesome coaster award!

Recovery has been going pretty well, and I’m easing back into low-key training after taking it super easy for a week. It’s nice to have another big goal, and I’m excited to experiment with my nutrition strategy to see if I can avoid the pitfalls of this past event!

Links & Resources:

Trail runs by Inside Trail Racing (including Rodeo Valley and Mt Tam)
Follow Inside Trail Racing on Instagram and Facebook

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts
Music Credit: Joseph McDade
Photo Credit: Let’s Wander Photography
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

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Welcome to Episode 50 of the Eat for Endurance Podcast! Today we have a real legend in the endurance world - Dr. David Horton. You may already know of “Horty” if you are well versed in your ultra running history, or if you happen to have run one of the many many races he has directed. Or maybe you’ve heard of something called “Horton miles,” one his signature quotes, like “It never always gets worse,” or read about him in Scott Jurek’s book, “North.”

If not, David is a Professor of Health Sciences at Liberty University, the Race Director of Hellgate 100k and Promiseland 50k, and an accomplished ultra runner (now ultra endurance cyclist after knee replacement surgery). He started ultra running in the late 1970s, and since then has competed in over 160 ultras with 40 wins, including in the iconic JFK 50 and Hardrock 100 mile runs. David also is one of 15 finishers of the infamous Barkleys Marathon. He set speed records on the Appalachian Trail and Pacific Coast Trail, and ran one of the fastest times across America. He has spread his passion for running and endurance sports to so many of his students and other athletes over his 43 years of teaching, and I give him credit for inspiring me to enter my first 50 miler (JFK 50) right after we met back in 2015.

We had a very impromptu but great conversation that spanned a variety of topics - nutrition of course being first and foremost but we got into plenty of other stuff that I think you’ll enjoy. He has a wonderful sense of humor, is known for speaking his mind, and was really fun to have on the show.

So without further ado, please enjoy my conversation with ultra runner, cyclist and professor, Dr. David Horton.

Links & Resources:

David Horton, Liberty University
Follow on Facebook

Other Announcements:

Please show your support by leaving a rating and/or review on Apple Podcasts (or wherever you listen)
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

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Welcome to Episode 49 of the Eat for Endurance Podcast, and my fourth Ask Me Anything episode! It’s been well over a year since I’ve done one of these (yikes!) so this was long overdue.

Thank you to everyone who submitted questions. We covered a variety of topics, including:

Counting macros vs eating intuitively for athletes
Fueling workouts for a Type 2 Diabetic runner
The risks/consequences of fasted running
Maintenance fueling (e.g. when volume reduces after a training cycle)
Fueling for early morning runs
Nutrition for teens
Best electrolyte beverages
Eating to prepare for a long run
Sodium in foods vs sports drinks
Fueling for running while pregnant or postpartum

Many of these topics were quite large (i.e. deserved their own episodes) so I wasn't able to fully answer them all, but hopefully my responses were helpful! Please see below for links to a prior episode and a chart that I mentioned in the show, to further answer the relevant questions.

If you have any follow up or new questions for future Ask Me Anything episodes, please to do not hesitate to get in touch (eatforendurance@gmail.com or via IG @eatforendurance). I promise I won't wait so long this time to answer them!

Links & Resources related to these questions:

Episode 7 - Fueling Young Athletes with Lauren Antonucci
Helpful chart comparing various electrolyte drinks, developed by Eleat Sports Nutrition
Stay tuned for an upcoming interview on hydration/electrolytes with Andy Blow from Precision Hydration
Recent Perfect Stride PT blog post, covering some of the above topics: "Nutrition for Endurance Athletes: Q&A with Claire Shorenstein"

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have a guest or topic request or any other feedback? Contact me via IG (@eatforendurance) or email me (eatforendurance@gmail.com).

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

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Welcome to Episode 48 of the Eat for Endurance Podcast, featuring…yours truly! Somewhat spontaneously, I decided to do something different in this episode - spend some solo time with my mic and ask myself all the usual questions I throw at my guests!

I’m obviously not an elite athlete, so if you’re here for the big names and the RD interviews, feel free to skip this one. But if you’re curious to learn more about me and my own (very windy) nutrition/life story, then give it a listen. You’ll learn a lot about me that you didn’t know - and perhaps something will resonate with you.

I usually do a ton of prep for my interviews, but this one was completely unplanned and from the heart. It really was a “let’s do this in a single take and see what comes out of my mouth” situation! I hit record, talked until I had nothing left to say, hit stop, and now am publishing it with only a little sound editing. I rambled at times - and like many of my guests, I strayed from nutrition many times too. I shared parts of my past (and present) that I haven’t fully shared publicly before - not that I was trying to hide anything, but I had only shared bits and pieces. Probably because social media has just become less and less appealing to me, and podcasting feels more natural and conducive to opening up.

Just to give a sense of some of the things that I discuss:

Growing up in Santa Cruz, as a fairly unathletic kid
Discovering running through my high school XC team at age 15
Food & body image struggles in high school and beyond
My musical background / identity, which I pretty much left behind at age 22 (I have a Masters in Oboe Performance)
Struggles with anxiety, depression, disordered eating, and a very unhealthy relationship with exercise as a young adult
Solo travel in South America at age 25 - to try to break free of the above
Falling back in love with running (and discovering distance running) while living in London
Going back to grad school (NYU) for nutrition at age 30 to become an RD
My sports nutrition strategies for marathons and ultras - both what I used to do (which is embarrassing) and what I do now (much better)
Pregnancy and motherhood - how that changed everything
Postpartum anxiety and depression
Everyday nutrition and performance nutrition (fav products)
Where things stand now & what's on the horizon

I'm not going to lie - it feels a little scary to hit publish on this one, but I want to put it out there. If anything resonates and you'd like to reach out, you know where to find me! As always, thanks for the support.

Announcements:

Please show your support by leaving a rating and/or review on iTunes or wherever you listen to podcasts
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 47 of the Eat for Endurance Podcast, featuring ultra endurance cyclist Lael Wilcox.

Lael is one of the best if not THE best ultra endurance cyclists in the world. After years of bike touring around the world, she began racing in 2014 and immediately made a huge splash.

In 2015, she smashed the Women’s record in the Tour Divide, a 2,745 mile event, despite getting bronchitis and having to get medical treatment in the middle of her race. Not long after her finish, she raced the entire Tour Divide all over again by herself, because she knew she could ride it faster, and she did. In 2016, she was the overall winner of the Trans Am, a 4,200 mile bike race that crosses the US. In 2017 (and again in 2020), she cycled 4500 miles across Alaska, her home state. In 2018, she finished 2nd overall in The Navad 1000, a 1,000 kilometer race with nearly 100,000ft of climbing through the Swiss Alps. And in 2019, she finished 2nd overall in the Silk Road Mountain Race, an 1800 km event in Kyrgystan. Since then, she has continued to crush countless other races.

The logistics of planning and executing nutrition for such demanding self-supported, solo endeavors is just mind boggling. We break it all down for you and include plenty of fun stories too, including:

Lael’s early days as a XC and later, marathon and ultra runner
Her food and travel adventures while bike touring around the world
Everything you ever wanted to know about her nutrition for ultra endurance bike racing
How Lael recovers after a hard racing effort
Lael's everyday eating between races
Her GRIT (Girl’s Riding into Tomorrow) bike mentorship program

Lael is my first ultra endurance cyclist on the podcast, and was SO much fun to interview. Whether you cycle or not, I know you will be inspired by her nutrition story.

Thank you so much Lael for your time and the many laughs that we shared!

Links & Resources:

Follow Lael on Instagram
Anchorage GRIT Program - article here
Videos:
- 2021 Tour Divide
- Lael Rides Alaska
- I Just Want to Ride - Lael Wilcox and the 2019 Tour Divide
- I’m Not Stopping - Lael Wilcox Races the Navad 1000
Articles:
- Lael Wilcox Is the Best. Why Does Anyone Else Bother?
- How Lael Wilcox Crushed the Tour Divide
- Divide and Conquer - Lael Wilcox Plots her Next Course

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes or wherever you enjoy listening to podcasts
Music Credit: Joseph McDade
Photo Credit: Rugile Kaladyte
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 46 of the Eat for Endurance Podcast! It has taken me WAY longer than planned to get this show back into action, so thank you for your patience. I'm very pleased to finally be recording again and to bring you today's Athlete Nutrition Profile, featuring elite ultrarunner Coree Woltering.

You may be familiar with Coree from World's Toughest Race - Eco Challenge Fiji (streamed on Amazon) - he was one of the athletes on Team Onyx, the first all-black team to compete in expedition racing. Or you may have read one of the many features on him as a black and openly gay ultrarunner living in the Midwest (not a typical home base for a trail runner), and how he is promoting racial and geographical diversity in the sport. Or perhaps you’ve seen the viral pictures of him racing in his signature Noodle Bagz bathing suit.

If you’re not at all familiar with Coree, then you’re in for a treat. He’s a formidable athlete, but he’s also a fun, down to earth guy, with SO many amazing stories to share.

Here are a few of the things we cover in today's show:

Growing up in Ottawa, Illinois from a nutrition perspective
Juggling a variety of sports (track, XC, swimming, and eventually triathlon) from middle school through college, and his struggles with and recovery from disordered eating
Discovering and falling in love with ultra running - early nutrition mishaps and later success once he got his nutrition dialed in
Eco Challenge Fiji - a race nutrition story that will make you cringe
Pandemic FKT on the Ice Ace Trail - what does nutrition look like while running 1,147 miles in 21 days when everything is shut down?!
Coree's everyday eating routine as well as his favorite sports nutrition products
Cake 365 - Coree's 2022 resolution to enjoy a baked good every single day

And of course, much much more. Thank you so much Coree for your time and the many many laughs we shared. I know you'll enjoy this episode!

Links & Resources:

Follow Coree on Instagram and Facebook
Watch a video on Coree's Ice Age Trail FKT
Some articles featuring Coree on diversity in running: RW and iRunFar

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 45 of the Eat for Endurance Podcast, featuring ultrarunner, mother, and former private nutrition client of mine, Veronica Leeds.

I first met Veronica when she reached out to me back in 2018 when she was relatively new to the sport of ultra running and was seeking help with her everyday and performance nutrition. She had a young son and had started running as a way to literally escape the challenges of motherhood (ahem, I think I can relate to that one!!!). We worked on healing and strengthening her relationship with food and body, while helping her become a more competitive, resilient athlete. After about four months of working together, she was ready to continue on her journey on her own.

Fast forward to August 2021, when I was browsing Instagram and her smiling face came across my feed in an article for Ultra Running Magazine about her recent training and attempt to win Eastern States 100 miler. I was so impressed by how far she had come as an athlete. Even though Eastern States did not go as she had hoped, she has had so many successful events, placing 1st (or at least top ten) female in many races in the last couple of years. She has been training hard and has ambitious goals, and I immediately thought - I have to get her on the show!

We cover a lot in this episode, including her recent bike crash (which resulted in a TBI - thank goodness she is okay, and is slowly returning to running), her many years as a competitive equestrian show jumper, her struggles with food and body image, how she entered the sport of running and her rise to becoming a highly competitive athlete, and how being a mother to her 6 year old son has played into all of this.

Veronica is such a joy to talk to and I hope you enjoy this episode. Thank you so much, Veronica, for spending time chatting with me, and I wish you continued healing and a wonderful 2022 racing season!

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 44 of the Eat for Endurance Podcast, highlighting my 40th birthday trail running adventure down in Southern California with my husband, Eric. With all the major marathons happening so close together, I figured it was a perfect time to post our recent experience running 26.2 (well, technically 27+ miles, but hey, that’s a trail marathon for you!).

I don’t know how you guys like to travel, but for me the perfect trip includes is a bit of relaxation, plenty of active adventures, and of course, good food. So, when Eric asked me how I wanted to celebrate turning 40 years old (!!!!!) in September, I immediately started to look for trail races, hikes, and whatever else sounded like an epic way to get older.

Initially, I was determined to go to the Grand Canyon (never been!) and check the Rim to Rim off my bucket list, but unfortunately we weren’t able to make it happen with childcare. I went back to the drawing board and saw that Sean O’Brien, a classic race down in Malibu Creek State Park, was the day after my birthday, so we signed up for the marathon! They also had a 50k that day (and 50 and 100 milers in October ), but with our less-than-ideal training, and such a difficult course with tons of elevation gain, we knew the marathon would be hard enough.

This was my first marathon since running Big Sur back in April 2016, before having kids! I was super excited to get back to the long stuff, and to explore some new trails in my home state.

Much like with our Big Basin trail running podcast episode, Eric and I recorded our thoughts before the race while we chilled out in Cambria, a small beach town a couple hours south of Santa Cruz. Then we gave a detailed recap hours after finishing the race, from our Air BnB in Topanga, lying in bed! It was a very challenging but super fun day out, and I highly recommend the race. Very well organized and a beautiful course. I’m hoping it’s my first of many longer trail races in the months and years to come!

Thanks for listening, and if you’re interested, Eric made an awesome action camera video documenting the entire thing! I’ll post it on Instagram (@eatforendurance) soon.

Hope everyone is enjoying the Fall racing season, and best of luck to all my friends and clients running Chicago and Boston this weekend!

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 43 of the Eat for Endurance Podcast, where I interview Sports Dietitian Lauren Antonucci, RDN, CSSD, CDE, CDN, on Nutrition for Masters Athletes.

Lauren was a guest on my show back in 2019 to discuss fueling young athletes, so when I learned that she was in the midst of writing a book on masters athletes (anyone 35 and above, in case you’re wondering), I knew that would be the topic of our next interview! Her book “High Performance Nutrition for Masters Athletes” is finally here, and it’s a fantastic resource on this important topic, both for Masters and non-Masters Athletes.

Lauren is the Director and Owner of Nutrition Energy, a Manhattan-based private practice. She is a specialist in Sports Dietetics, a Certified Diabetes Educator, a Mom of 3, and is herself a longtime athlete, having completed 13 marathons, 3 Ironman triathlons, and countless other running and triathlon races.

I have worked with Lauren for many years, and she has been a wonderful mentor to me as I navigated my own journey into Sports Dietetics, so I’m particularly excited to share our discussion and insights with you all.

Here are some of the things that we cover in this episode:

What you used to be able to “get away with” as a younger athlete most likely is no longer serving you
Key nutrition changes to make as we age, supported by research
- Carbs - they’re SO important to health and performance, and yet many athletes struggle to consume enough
- Protein - we are not consuming enough as we get older, both post-workout and throughout the day, and why it is so essential to correct this
- Hydration / thirst response changes as we age
Training the gut
Eating disorders and under fueling
Chronic disease among older athletes

If you're not yet in this age category (lucky you!), I promise that you will still get a lot out of this episode.

Thank you Lauren for sharing your vast knowledge on this topic! And congrats again on publishing your book - link below for anyone who is interested in purchasing it.

FYI - we had some occasional sound / volume issues on this episode that I was unable to fix. My apologies - hopefully it doesn't take away from the listening experience too much!

More on Lauren:

Lauren’s Website: https://www.nutritionenergy.com
Follow Lauren on social media: Instagram (@nutritionenergy and @nutritionenergy_fuels), Facebook, and Twitter
Lauren’s book: “High Performance Nutrition for Masters Athletes”
Lauren’s fav protein powder - MEND (use her affiliate code NutritionEnergy10 for 10% off)

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 42 of the Eat for Endurance Podcast, featuring recreational triathlete, Kenny Brighton.This is my first Recreational Athlete Nutrition Profile since Episode 16 (!!), and I’m excited to bring you more episodes like this one in the months to come.

Kenny and I first connected when he got in touch with me back in the Fall of 2019. He was training heavily at the time for an event called the EpicDeca, which is 10 140.6 distance triathlons (i.e. Ironman) on 10 unique courses in the Hawaiian Island in 10 days, and understandably needed some assistance with sports nutrition. I was extremely pregnant with my second daughter, so I referred him to a colleague, but we kept in touch as I wanted to hear how this certainly epic event would unfold for him!

Fast forward to early 2021, when Kenny and I finally got a chance to catch up. At this point, he had been training for 10 IM events in 10 days for two years straight, because the 2020 EpicDeca was cancelled and the 2021 August event was delayed, both due to Covid. Unfortunately, Kenny couldn't participate in the rescheduled 2021 event, but for a wonderful reason - he’s becoming a first time Dad this Summer, and wants to focus 100% on his daughter!

But after all that training, he had to know - could he complete 10 Ironman events in 10 days? He created his own event on his own timeline near his home in Florida to find out. Have a listen to our pre- and post-event chat to learn all about Kenny, if he was able to complete his longtime goal, and the nutrition, training, and life lessons he learned along the way.

Thank you so much Kenny for sharing your experiences with us so openly! It was such a pleasure chatting with you. Wishing you and your wife all the best with the birth of your daughter!

Learn more about Kenny:

Follow Kenny on Instagram
Article about his event

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or do YOU want to be on my show? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 41 of the Eat for Endurance Podcast, featuring elite skyrunner, Hillary Allen.

Hillary is such a fascinating, multi-dimensional person and athlete. In addition to establishing herself as one of the best mountain ultra runners in the world (hence her trail nickname of "Hillygoat"), she is a scientist and teacher, with a masters degree in neuroscience, physiology and structural biology, a trail running coach, a gravel cyclist, and now also an author.

Her book, Out and Back: A Runner’s Story of Survival Against All Odds, shares her story of survival and recovery after she had a life threatening accident during a 50k Skyrace in Norway. She was nearly halfway through the race when she fell 150 feet off an exposed ridge, breaking two ribs, fracturing her back, rupturing a ligament in her foot, and breaking both wrists. It's a miracle that she was alive, and that she did not injure her head or suffer from other more severe outcomes. She was told she would never run again, but after a lot of rehab and mental fortitude, Hillary made a full recovery and returned to elite level racing.

Hillary and I did not rehash the details of her accident , as she has done that plenty of times already. However, it’s an incredibly powerful and amazing story - so if you are not familiar with Hillary or even if you are, I encourage you to read or listen to her book, and/or check out some of her other podcasts interviews that she has done that deep dive into all the details of her accident and recovery. I loved her two episodes (Episode 49 and 168) on The Morning Shakeout with Mario Fraioli, and Science of Ultra had a great one too (she has been doing the podcasting rounds lately for her book, so you can find her all over).

Instead, as you’d expect from my Athlete Nutrition Profile Series, we focused on the nutrition side of her story - how it has evolved throughout her life and the role nutrition has played in her extensive and ongoing recovery process - with a few detours along the way (Bugs as food anyone? Yep, we go there!).

Hillary, thank you for chatting with me! You are such an inspiration and I hope to see you in Santa Cruz during your book tour. I'd take you for a run in the redwoods, but even with you coming back from an injury, there's no way I'll be able to keep up with you!

Enjoy!

Links & Resources:

Hillary’s Website
Follow on Instagram, Facebook, and Twitter
Hillary’s book - Out and Back

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 40 of the Eat for Endurance Podcast, featuring elite ultra-runner and coach, Lisa Smith-Batchen.

I have been trying to get this episode recorded for AGES, and am so excited that our schedules finally aligned for this interview and I am able to share it with you all.

Lisa is beyond inspiring - not just because of the incredible things she has accomplished athletically across many decades (a very very long list that includes adventure races, Ironman events, and ultra-marathons), but also because she is a trailblazer for women in endurance sports. She was one of the first to demonstrate that women can compete alongside men and even win endurance events outright. Lisa was the first American to win the Marathon des Sables 150 mile stage-race through the Moroccan desert and has twice won the Badwater Ultramarathon (135 miles through Death Valley). Lisa also is the only person to run from Las Vegas, NV to the summit of Mt. Whitney, covering 306 miles, the first female to complete the “Badwater Quad,” covering 584 miles in about two weeks, and the first and only person to run 50 miles in 50 states in 62 days!

At 60 years young, Lisa is a role model for longevity in the sport of running and balancing her passion for running with other priorities in her life. She has two daughters, runs Dream Chasers Outdoor Adventures with her husband, and is passionate about sharing her love of fitness as a teacher and coach. She also is committed to turning her “passion into purpose” by raising money for those in need through her athletic pursuits. As she got older and retired from racing, her runs got longer and she raised an impressive sum of money for charity. Many of her amazing feats of endurance were accomplished in her 50s!

We all have so much to learn from Lisa. And believe me, she drops many pearls of wisdom during this interview, so you may want to take notes!

Lisa, thank you so much for being so generous with your time and for sharing your athletic and nutrition story. I know I’m not alone when I say, we can’t wait to read your book! ;)

Learn More About Lisa:

Lisa’s Website: https://dreamchaserevents.com
Follow on Instagram and Facebook

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 39 of the Eat for Endurance Podcast, during which Kristin Duyn, MScN joins me to tackle the very important topic of Relative Energy Deficiency in Sport (RED-S). Please note that Kristin is a Certified Sports Nutritionist, NOT a Registered Dietitian. I usually only feature fellow dietitians, but she had a really valuable story to share and we had a great discussion, so I hope you enjoy it.

What is RED-S? The International Olympic Committee introduced the term in 2014 (think of it as a more inclusive version of the Female Athlete Triad) to include both genders and describe a wider array of negative health and performance outcomes that can result from chronic under-fueling (i.e. low energy availability).

Energy availability (EA) is the amount of energy the body can use to perform normal, necessary functions after accounting for the cost of physical activity, which includes both training and other daily activities. Low EA (and eventually, RED-S) results when the body does not have enough fuel to meet its many energy demands. This may happen unintentionally as training volume increases, or intentionally, from trying to control weight, for example.

This is a key sports nutrition topic because meeting athlete’s increased energy requirements is essential to optimizing health and sports performance. Many athletes understand this, but still may struggle to fuel appropriately, and that is what I hope to help you with today.

Please note that like with Eating Disorders, RED-S doesn’t have a specific “look,” in terms of body weight or composition. Athletes may experience the repercussions of under-fueling while maintaining the same weight, so please look beyond the scale.

Here’s what we cover in this episode:

Who is at risk for RED-S? What are some warning signs?
Kristin’s personal experience with RED-S, chronic injuries, and missed sporting opportunities,
How can we make sure we are eating enough, without obsessively counting calories or macros?
The tricky topic of weight and performance, esp in the context of minimizing risk of under-fueling
Amenhorrea (loss of period) - why it happens, why it’s not normal or okay, and getting it back
Male specific issues related to RED-S and under-fueling
Recovery after bone injuries

Thank you so much Kristin for chatting with me all about RED-S and putting up with my long, not always well-thought out ramblings on the topic! Clearly this stuff gets me fired up.

Follow Kristin on Instagram:

https://www.instagram.com/kdnutritionist/

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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Hey guys! I’m excited to bring to you my third (and very overdue) Ask Me Anything episode! I just realized that the last time I did one of these was when Isla was 7 weeks old…and she’s now 17 months old. Yikes! Better late than never though, and I thank you for all the great questions you submitted.

As usual with these Ask Me Anything episodes, it’s completely unedited, recorded in one-go and off-the-cuff - so please forgive my rambling. :)

ALSO, I kick off the episode with a personal announcement (I’ll give you a big hint - I’m moving in TWO weeks!). Have a listen to get all the juicy details.

Here are some of the questions that I answer in this episode:

How often should I recalibrate my sports nutrition plan?
I’m training for my first 50k trail run. What are good examples of pre and post run foods?
What is the best breakfast before a long run?
I’ve been diagnosed with osteopenia as a 30 year old runner, found from abnormal bloodwork. General tips? (FYI - my next podcast episode goes into way more detail on this!)
What are easy healthy recipes I can make in the crock pot / ninja pressure cooker for meal prep? (I only own an Instant Pot, but I try to help out as much as I can!)
How does an active person determine the amount of protein they actually need?
As a vegan, what should I be careful of?
What is your perspective on cheat meals / days? (Hint - I don’t recommend them)

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you need more assistance! And please keep sending me questions, whenever they pop up, and I’ll be sure to add them to my next episode (which hopefully won’t take me over a year to do).

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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“Healthy, happy and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy” - Jessie Diggins

Welcome to Episode 37 of the Eat for Endurance Podcast, featuring cross-country skier and Olympic gold medalist, Jessie Diggins.

You may remember seeing Jessie at the 2018 Pyeongchang Winter Olympics, where she became the first American, along with her teammate Kikkan Randall, to win a gold medal in cross-country skiing after a nail-biting race to the finish at the women’s team sprint event. (If you haven’t watched this, please stop what you’re doing right now and go check it out for some MAJOR inspiration!)

Perhaps you’ve also been following along her journey as an advocate for eating disorder care and recovery, which started after she opened up about her struggles with bulimia as a teenager. She sought help through the Emily Program, which she credits as literally saving her life and allowing her to become the incredible athlete she is today. She also addresses her many struggles and triumphs in her recently published book, Brave Enough.

Or, if you happen to be a cross-country skiing fan, you may have seen that she won the Tour de Ski (the ski equivalent of the Tour de France) last month - reaching one of her major career goals while setting history once again as the first American to ever win.

And if somehow you have never heard of Jessie Diggins, then I am SO thrilled to introduce her to you. She is not only an amazing athlete dominating her sport for many years now, but also a great role model for other young athletes and such a fun, positive, and down-to-earth person. She truly brings sparkle to the athletic world, between the glitter on her face, her energetic personality, and all the medals she has won (and she has won a lot - Jessie holds the most World Cup podium finishes for any American male or female in cross country skiing).

Jessie, thank you again for spending time chatting with me! It was such an honor having you on the show, and I’m so grateful that you are using your platform to demonstrate to the athletic world that eating adequately and enjoying food rather than restricting and obsessing about weight is key to athletic success, overall health, and happiness.

Learn More About Jessie:

Jessie’s Website: https://jessiediggins.com
Jessie on Instagram, Facebook, and Twitter
Some great blog posts focused on nutrition as well as her eating disorder:
- https://jessiediggins.com/body-issues/
- https://jessiediggins.com/lets-talk-training-fuel-part-1/
- https://jessiediggins.com/training-fuel-part-2-the-actual-food/

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 36 of the Eat for Endurance Podcast, featuring Sports Dietitian and research extraordinaire, Kelly Pritchett.

Kelly holds a PhD in Exercise Physiology, in addition to an undergraduate degree in Nutrition from The University of Alabama. She has been a practicing dietitian since 2005, and currently is a Professor of Nutrition and Exercise Science at Central Washington University (CWU). She also runs a nutrition and coaching company with her husband called TRIDimensional consulting, and is a mom to 3 young boys. I can only imagine how fun and crazy that must be!

Today’s topic is a bit of a mixed bag to cover multiple areas of Kelly’s research expertise. We discussed hydration and cooling, electrolytes, recovery nutrition, and some new vitamin D and iron research to supplement (pun intended) my last episode covering all things supplements!

Our discussion is very research focused and we get a bit technical at times, but we always translate things into practical applications for athletes. You should be able to take away some interesting info and apply to your own training and daily life, but of course if you have any questions, feel free to shoot me an email.

Thank you so much Kelly for sharing your time and knowledge! I hope you all enjoy our chat.

Learn more about Kelly:

Kelly’s Website: https://www.tridimensionalconsulting.com
Kelly on Instagram and Twitter
CWU sports nutrition on Instagram

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 35 of the Eat for Endurance Podcast, featuring Sports Dietitian Kelly Jones MS, RD, CSSD, LDN.I invited Kelly on the show to talk all about supplements, especially for active individuals, and I am confident you will learn SO much from her!

Kelly is a board certified sports dietitian, former Division I athlete, and Mom based in the Philly area. I’ve been following her for awhile on social channels and was particularly impressed and intrigued by her informative posts on supplements. She also has 9 years of experience as a college professor, so I knew she’d be the perfect guest to teach my listeners all about this key topic.

This episode is a MUST listen for anyone who is currently taking or thinking about taking supplements, especially as we approach the New Year and all the health-related craziness that always ensues. If you are seeking optimal, sustainable health and performance, it is critical that you pay attention to the research, determine what is actually worthwhile and safe, and separate the FACTS from the myriad opinions and marketing BS that we see on social media and elsewhere.

I’ve been wanting to cover this topic for ages. I can’t tell you how many times I’ve gotten new clients on a list of random unnecessary supplements, or been asked some version of the following questions:

Should I take a multi-vitamin or other specific vitamins and minerals?
Which type of iron supplement should I take?
What’s the best protein powder? Can I take it instead of having a meal?
I keep seeing collagen and green powders on Instagram - should I try them?
Do I need to take fish oil? Probiotics?
Should I take BCAAs?

Equally, how many times have I asked my own clients, “WHY," such as:

Why are you taking digestive enzymes?
Why are you drinking two protein shakes a day?
Why are you taking Vit B complex (non vegetarians)?
Why are you NOT taking Vit D if your Vit D lab result was low?

So get out your pen and paper, and get ready to assess which supplements - if any - are appropriate for you.

Here are some topics that we cover in detail:

Vitamins and Minerals - multi-vitamins and specific nutrients
Protein powders, including collagen
Green powders (like Athletic Greens)
Fish oil (and vegan alternatives), Probiotics, Digestive Enzymes, MCT Oil
Performance supplements, including BCAAs, Creatine, Beta-Alanine, Caffeine, Testosterone Boosters, Beetroot powders and juices
What it means for a product to be NSF certified

Thank you so much Kelly for tackling this important topic!

And thank you to my listeners for your ongoing support. If we didn't cover a supplement you're interested in, let me know.

Wishing you all a very Happy Holidays and Happy New Year!

Links & Resources:

Kelly’s Website: https://kellyjonesnutrition.com
Follow on Instagram, Facebook, and Twitter
Kelly’s new nutrition for athletes website: www.studentathletenutrition.com

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Want to get in touch? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 34 of the Eat for Endurance Podcast, featuring elite vegan ultra-runner and coach, Yassine Diboun.

Yassine has a really inspirational story, and I’m so grateful that we were able to have such a long and in-depth discussion, including how he was able to overcome years of substance abuse and overhaul his entire life to become the amazing athlete and role model that he is today. He’s also an all-around awesome person - we had many laughs in this episode and I admire him greatly for all the important work that he is doing in his community out in Portland through his company, Wy’East Wolfpack.

In case you’re not familiar with Yassine and his many athletic accomplishments, he has been competing consistently as a high-level ultra-runner since 2007, and has won or reached the podium of tons of races since then. Some career highlights include four finishes of the Western States 100 miler including top ten in 2013, 3rd place in the HURT 100 in 2016, representing the USA in the IAU World Trail Championships in 2015, and finishing the Ultra-Trail Du Mont-Blanc in 2019. Yassine has also set several Fastest Known Times, including the 483-mile Oregon Pacific Crest Trail in 2016.

We cover SO much in this episode that I can’t list them all, but here are some highlights:

Yassine’s recent Movement Through Darkness running project in Portland to raise funds and awareness for programs benefiting others who are in recovery. In Yassine’s words, this year has been “next-level-challenging” and "we must find ways to see the light, and hope for better days ahead.”
His work to diversify the sport of trail running, though Wy'East Wolfpack programs
Becoming Vegan in 2008 - why he changed his diet, how it affected his training and racing, and what a typical day of fueling looks like
Challenges he faced as a kid, and his years of struggle with substance abuse
Rediscovering his athletic self after becoming sober in 2004, and how he got into trail running and ultras
His general sports nutrition as well as what his nutrition looked like during some of his race career highlights

Yassine, thanks again for your time and for sharing your story. It was so much fun chatting with you and I really do hope we get a chance to meet in person some day and hit the trails together!

And to my listeners, I hope you are all staying safe and healthy. Thank you so much for supporting the show! If you enjoy it, please share with your friends and leave a rating and/or review on iTunes. Thank you!

Learn more about Yassine and his company:

Wy’East Wolfpack: https://www.wyeastwolfpack.com
Follow Yassine on Instagram and Twitter

Other Announcements:

We discuss Spring Energy in this episode - if you'd like to try it, use code "Eatforendurance" for 10% off
I'm collecting nutrition questions for a future Ask Me Anything episode, so email me if you'd like yours included - eatforendurance@gmail.com!
Do you or someone you know have an interesting / motivating athletic story to share? I'm planning my next Recreational Athlete Nutrition Profile, consisting of multiple shorter interviews, and would love to feature you!

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 33 of the Eat for Endurance Podcast, featuring elite adventure racer and Team New Zealand Captain, Nathan Fa’avae.

Nathan is a legend in the world of adventure racing. He has been a full-time or semi-professional athlete for 18 years, and he is still absolutely crushing it. He has accomplished many impressive athletic feats during this time, including captaining the New Zealand adventure racing team to six World Championship victories. His most recent win was at World’s Toughest Race - Eco Challenge Fiji, which my husband and I binged on Amazon Prime when it came out over the summer. If you haven’t watched the documentary yet and would like to, skip this episode until you’ve seen the show, as you will otherwise hear lots of spoilers!

Adventure racing, you could argue, is the epitome of endurance sport. Teams are racing for up to a week, engaging in multiple disciplines (trekking, paddling, mountain biking, climbing, white water rafting and more), and do not have much time to sleep or rest. Nutrition is always important to successful sports performance, but the sheer volume and logistics of nutrition in adventure racing puts fueling considerations on a completely different level.

I had SO many adventure racing questions after watching Eco Challenge Fiji, and was inspired to ask Nathan onto my show after listening to Tina Muir’s Running for Real podcast featuring him and his teammate Sophie (such a badass mother and athlete!). It was an awesome interview, but they didn’t talk about the team's nutrition, so obviously an Athlete Nutrition Profile was in order!

I’ve been enjoying longer, in-depth interviews this season, and this one is no exception. Nathan lives for adventure and the outdoors, and has such an inspiring story to tell. We explored his life and nutrition/athletic background, and he shared plenty of amazing stories and advice from his decades of experience in the sport as well as lots of not-seen-on-camera details from Eco Challenge Fiji.

I was craving an adventure as soon as we finished our interview! Also, I want to move to New Zealand. :)

THANK YOU Nathan for spending a couple hours with me! I can’t wait to see what Team New Zealand gets up to next.

More on Nathan Fa'avae:

Nathan’s Website: https://nathanfaavae.nz
Follow on Instagram and Facebook

Other Links and Announcements:

Watch World's Toughest Race: Eco Challenge Fiji
Tina Muir's Running for Real Podcast Episode featuring Nathan Fa'avae and Sophie Hart
Please show your support by leaving a rating and/or review on iTunes and/or share with your friends!
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 32 of the Eat for Endurance Podcast, featuring Senior Peloton Instructor and Masters World Champion track cyclist, Christine D’Ercole.

Whether you are a Peloton rider and already familiar with Christine or you're not, I am so excited to share her story with you today. She calls herself a story-teller, and she truly is. She shared story after story during our 2+ hour interview, and I felt like we could’ve kept on going!

We went VERY in-depth, so even if you think you know everything about Christine, you will learn a lot more! Here's a preview of what we cover in this episode:

The entire arc of her career as a performer, both in the arts and in sports - as a young ballerina, an actress, a competitive track cyclist, and cycling instructor
Christine’s struggle with bulimia as a teenager
How her approach to food and her body image evolved as she started cycling
Becoming a Mom in her late 20s and raising a body-positive daughter
Getting back into competitive sport and fueling herself for success
Learning to stop fighting her body and instead to “embrace her build”
How her signature mantra, “I am I can I will I do,” was born and how we can use it in the nutrition and body image space
Everything you want to know about competitive track cycling, including fueling
Becoming a Peloton instructor and what her everyday nutrition looks like now
General advice on building confidence, nourishing your body and mind, and rejecting harmful messages from diet-culture and the media-machine

THANK YOU Christine for sharing your story, for making yourself vulnerable, for showing us that change IS possible, and for inspiring us all everyday on the bike.

Learn more about Christine D’Ercole:

Christine’s Website: https://christinedercole.com
Follow on Instagram and Facebook

Support the podcast (please!):

Share with your friends and leave a rating/review on iTunes
Music Credit: Joseph McDade
Want to work with me, give feedback, or just say hi? Email me: eatforendurance@gmail.com

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 31 of the Eat for Endurance Podcast! Today we welcome elite ultrarunner and low-carb high-fat athlete, Mike McKnight, back to the show to chat about two epic things that he recently achieved. In May, he ran 100 miles on ZERO CALORIES in 18 hours and 40 minutes. Then, in late September, he set the men’s supported FKT on the Colorado Trail, which is 485 miles, in 7 days and 13 hours.

In this episode, we cover his prep for each event, how he fueled (or did not fuel) himself, how he felt during his runs, and his recovery. We also went off on a few tangents, dug into some of the media attention he received, and chatted about what’s next for him.

Before you listen to this episode, check out Mike’s Athlete Nutrition Profile that I recorded back in September 2019 (Season 1, Episode 8) to get his full story and see how these accomplishments were years in the making.

DISCLAIMER: Based on the current evidence available, as a Sports Dietitian I do NOT recommend a low-carb high-fat diet for endurance performance. I firmly believe that foods containing sugar can be included in a healthy diet, and do not need to be strictly avoided. For MOST people, restrictive diets (or “lifestyles”) are not sustainable and do not lead to longterm change (they can, however, lead to mental and/or physical harm, especially if someone has a history of disordered eating or an eating disorder, or is at risk of developing one). Furthermore, running 100 miles on zero calories is very risky and I do not recommend it, nor do I recommend consistently fasting for long periods of time generally.

So you may be wondering, why am I featuring Mike AGAIN if I do not agree with his fueling strategies? Why am I bringing more attention to low-carb eating in the endurance world, which so many sports dietitians work hard to fight against?

It comes down to this - what Mike accomplished was unique, and shows just how incredible the human body truly is. His goal was to test his own limits, and his success is worth exploring and celebrating!

Also, this show is about demonstrating the many different ways to fuel exercise. Mike has figured out a way of eating that works for him, at least for the past three years, that has brought him success in 200+ mile distances (he’s still trying to figure out how to fuel “shorter” runs of 100 miles without any GI issues). So, despite my own practices as a dietitian, I still admire his accomplishments, and was curious to hear more about what he did and how he did it.

Mike - a HUGE congrats to you on the 100 miler and the FKT, and thanks for chatting with me again. Excited to see what you get up to next!

Learn more about Mike McKnight:

Mike’s Website: https://lowcarb-runner.com
Follow on Instagram

Other Announcements:

Unfortunately, my voice quality wasn't great in this episode. I'm exploring some recording alternatives to prevent this next time!
Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Season 3 is finally here!! Or at least this short episode with yours truly is, giving you a little update on what I've been up to these past couple of months, and a preview of my plans for this season of the show.

After a two-month break from recording to head back to NYC and settle back into the working / watching the kids / crazy Covid life, I’m finally starting to record episodes again and get some interviews lined up. I have a lot of emails out there waiting for responses, and many guests who have agreed to come on the show and just have to get on my schedule. It’s been particularly slow-going lining up schedules with such limited work hours on my end and my guests having crazy schedules as well. Client work always takes priority for me (need to make a living!), which doesn't leave much time for the show, but I'm doing my best to get things going. I wanted to at least get a quick intro episode out before any more time passed!

One goal I have for Season 3 is to broaden the type of athletes I feature. It’s been largely running focused so far because I’m a runner, and also that’s where I have the most connections. But as a dietitian, I work with a wide variety of athletes, and I want to bring that variety to the show. I hope to interview a prominent triathlete, adventure racer, olympic skier, and cyclist, among others. Plus some more runners because, well, I love running!

Another goal is to get more feedback from YOU - my listeners! If you have any specific nutrition topics that you’d like me to cover in a solo or RD guest episode, or a person or type of athlete you’d like me to interview, please let me know. As much as I do this show for myself because I love to do it, I also do it for you. Your feedback is important to me!

So along those lines, if you enjoy my show, can you please help me get the word out? Please share with your friends and training buddies, and give me a rating / review on iTunes if you haven't already. I want to keep it going, and your support is much appreciated.

Lastly, I finally have the Spring Energy code that I mentioned in Episode 29 - it is “EATFORENDURANCE” and gets you 10% off. I love their real-food based sports nutrition products (I used on my trail runs all summer), if you’re looking for something new to try! In full disclosure, I do get a small commission when you make a purchase, which is appreciated since this show is currently not sponsored.

Thanks again for your support and patience. I look forward to sharing Season 3 with you all!

Support the show (https://www.patreon.com/eatforendurance)

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I’m particularly excited to share Episode 29 of the Eat for Endurance Podcast with you all, as it’s a more personal episode in which I share my own recent running and nutrition experiences, and I also introduce you to my fellow adventure-seeker and running buddy for life - my husband Eric.

My goal for this episode is to demonstrate that running (or whatever sport you enjoy engaging in) is not cancelled! I know how disappointing race cancellations have been this year, but that does not mean that you can’t get out there and create your own adventures for yourself. I wanted to use my own experience of choosing my “event” as a case study of sorts - how we picked our target run, trained, created our nutrition plans, picked the right gear, dealt with childcare challenges etc. I also finally share my running background in more detail, especially related to running postpartum. There’s so much left to say, but it was nice to chat briefly about it and I hope it resonates with some of you. Suffice to say, I finally have my running mojo back!

Ultimately, I hope to inspire my listeners to keep challenging themselves and creating fun goals - whether it’s running for the first time, racing a virtual 10k, hiking or biking somewhere you’ve always wanted to go locally, tackling longer efforts, or [insert bucket list item here].

SO, with all that said, what did we do?!?! Well, we hadn’t expected to have the opportunity to run anything too long when we planned this trip, so it was such a pleasant surprise when we discovered later in June that my parents were on board with watching both kiddos all day so that we could have a big running adventure! We are fortunate to live very close to the most gorgeous redwood forest with miles and miles of beautiful trails - Nisene Marks in Aptos, California. We were perfectly happy running 1-2 hours there once a week with some shorter beach runs thrown in, but with the possibility of something bigger in the picture, we immediately thought of the Skyline to Sea trail (my local bucket list item), which is just slightly further North of where my family lives in Santa Cruz.

Have a listen to learn more about how we chose our route, trained in Nisene, created our nutrition plans, and much more. We had so much fun recording this episode outside on my deck! And FYI, it’s broken up into three parts, in case you want to skip around (this episode is quite long…):

August 10th - Pre-run discussion including our running backgrounds, choosing our target route, nutrition planning, gear, etc. This is the longest section (about one hour)
August 12th - Short voice memos recorded from the trails - we had to capture things in the moment!
August 14th - Post-run recap, with a big focus on nutrition and how recovery is going
- We loved using Spring Energy products - if you want to try, visit their site & use "Eatforendurance" for 10% off!

The scary part of this is that just over a week after running this route in Big Basin, the whole area (among so many other places locally and elsewhere in California) is now on fire. It’s so frightening - thankfully our home here in the Southern part of Santa Cruz is safe, but the air quality is poor and ash is everywhere. We are staying inside for the time being. I feel very lucky that we are OK, and my heart goes out to everyone affected more deeply by the fires! I’m hoping that our beautiful State Parks will be okay too.

With that said, I really hope you enjoy this episode that celebrates our beautiful State Parks, and wraps up Season 2 of the podcast!

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 28 of the Eat for Endurance Podcast, featuring Anne Mauney, MPH RD.

Anne is a DC area based Registered Dietitian as well as a mother, a runner, and a lover of travel, adventure, the great outdoors, and healthy recipe creation. She has a blog called fAnnetastic food and she has her own nutrition counseling private practice to help clients improve their relationships with food via an intuitive eating approach.

This episode covers a topic that many athletes and especially runners have likely experienced at some point in their training and/or events - gastrointestinal (GI) issues. It’s a very common complaint, and obviously can result in inadequate fueling and reduced performance. I know in-person races have been cancelled, but many people are still training hard (myself included), racing virtually, and/or challenging themselves in other ways. So, I thought that this would still be a great topic to cover with another RD! It can be daunting trying to figure out the “right” combo of what to eat before, during, and after workouts and events, with all the products on the market and a variety of (often conflicting) info floating around out there. Our discussion really only scratched the surface, but I hope it still helps some of my listeners who are struggling! And of course, if you ever need professional and more detailed, individualized assistance, please do not hesitate to reach out to me or another Sports RD for help.

I recorded this episode exactly two months ago, right before I headed out to Santa Cruz, CA to be with my family for the Summer. After so many months being stuck inside in our tiny NYC apartment, it’s been AMAZING to be back in nature. E and I have been able to run together and reconnect with our beloved trails in the Redwood forest - we hadn’t done either in over a year, and it's been very special. We're training to do a big chunk of the Skyline to Sea trail in mid August - stay tuned for my next podcast episode detailing our training, fueling, and how our “event” goes!

More about Anne:

https://www.fannetasticfood.com
Follow on Instagram, Facebook, and Twitter
Her Nutrition for Runner’s program with Jason Fitzgerald

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Credits: Music Joseph McDade and Photographer https://rachelehphotography.com/
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 27 of the Eat for Endurance Podcast, featuring Ali Feller, host of the Ali on the Run Show.

I’m embarrassed to say that it’s taken me over two months to edit and publish this episode! The joys of working and parenting in these crazy times, that’s all I can say. Podcasting has had to take a bit of a backseat to everything else unfortunately, but I’m still recording episodes whenever I can!

You probably know Ali from her podcast - and if you don’t, check it out! She has interviewed so many incredible athletes and other guests. Ali grew up dancing, and found running after college while living in NYC. Like many running stories (mine included), she quickly became hooked, and started training for her first of many marathons! What makes her story different is that she was diagnosed with Crohn’s Disease at the age of 7. The disease did not seem to affect her too much when she was younger, but her symptoms have become much worse in recent years. Runners and other athletes have enough GI concerns as it is - adding Irritable Bowel Disease to the mix makes sports nutrition (and life, generally speaking) extra challenging, as you can imagine. It’s something that she has discussed at length on her own show, but I wanted to dig further into her experiences, specifically to see how Crohn’s has affected her nutrition and training. Ali also is a (relatively) new Mom, so we of course chatted about motherhood and how she has coped with Crohn’s flares while caring for her daughter.

I hope you enjoy this episode! Ali was so much fun to talk to - not a surprise at all, if you’re familiar with her show. As you will hear her say, energy is not something she usually is lacking!

More info on Ali:

Website: https://www.aliontherunblog.com
Follow Ali on Instagram, Facebook, and Twitter

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 26 of the Eat for Endurance Podcast, featuring elite ultrarunner and (mostly) vegan athlete, Mike Wardian.

If you haven’t heard of Mike, he’s a beast of an athlete and also one of the nicest, down-to-earth guys you’ll meet in the running world (and elsewhere). The number of back-to-back races, Fastest Known Times (FKTs), and other events that he participates in - and conquers - seemingly every week is superhuman. Most athletes would take a bit of a break after running (let alone winning) a major event - but not Mike! He’s always hungry for more, and it’s truly inspiring to watch.

Mike follows a mostly vegan diet (he eats eggs and honey), and I was so excited to get him on the show to hear more about how he fuels his amazing and diverse athletic accomplishments. We recorded on April 14th, about a week after he won the Quarantine Backyard ultra. If you’re not familiar with this event, it’s a last-person standing race (in this case, a virtual competition with runners around the world), and Mike won it running 262 miles in 63 hours around his neighborhood, just shy of the world record!!

Mike races pretty much every distance out there on both road and trail, and has made the podium for many half-marathons, marathons, 50k, 100k and 100 mile races. He has set a number of world records, including the fastest time for 7 marathons on 7 continents in 7 days, fastest marathon as Spider-man and Elvis, fastest time for the Abbott World Marathon Majors, fastest 50k on a treadmill (he is attempting this one again in early June), and fastest marathon pushing a jogging stroller. He also has set many FKTs around the world, including the Israeli National Trail in 2019. All in-person events have been cancelled, but that hasn’t stopped Mike - he’s been setting FKT after FKT on the trails near where he is based in Arlington, VA, and hopes to run across America later this year.

But what’s even more impressive is that he does ALL of this while working a full time job and with two kids. As you can imagine, he’s not getting all that much sleep, but somehow he is able to put in all those training hours and perform at an incredibly high level.

I hope you enjoy my chat with Mike - I certainly felt inspired after our interview, and love following along his adventures on social media, especially these past few months of quarantine.

Hope you are all continuing to stay safe and healthy! Thanks again, Mike, for taking the time to chat with me!

More info on Mike:

Website: http://mikewardian.com
Follow on Instagram, Facebook, and Twitter

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 25 of the Eat for Endurance Podcast, featuring Pediatric Dietitian, Pegah Jalali, MS RD.

Yep, I’m taking a little break from my usual sports nutrition programing to focus on infant and toddler nutrition! It may seem unrelated to talk about general nutrition for kids on this podcast but really, it’s not. Many of my listeners and clients are parents, and as parents, we of course want to do our best to keep our entire family healthy and to cultivate positive relationships with food (and exercise) for life. I sometimes get nutrition questions about babies and toddlers, and that is not my specialty, so I figured it was time to bring on an expert!

I also wanted to do this episode for personal reasons. With a 7-month old who recently started solids and a 3 year old who can be challenging to feed, infant and toddler nutrition is very much a part of my daily life. I was excited to get a refresher on some things I forgot from my older daughter (hello, baby brain!) and to learn some new strategies that I could immediately work into my day to day.

Here are some of the topics that we cover in this episode:

Breast and formula feeding - things to keep in mind, whichever you choose
Weight and growth charts - just like with adults, weight isn’t everything!
Starting solids - Purees? Baby led weaning? When do you even start?
Feeding toddlers - picky eating, snacks, treats, role modeling, and more
Using food as a reward (especially with sweets)

If you're looking for nutrition advice for slightly older kids, definitely check out Episode 7 all about fueling young athletes (also includes general nutrition advice for adolescents, teens, and college kids).

We had a few technical issues including a mic fail that diminished the sound quality, but I think you’ll enjoy the content and find it valuable, assuming of course that infant and toddler nutrition is relevant to you. If not, skip ahead - I have an awesome athlete nutrition profile coming up! Also, I think it makes sense to time stamp things in the post-Covid world, so FYI, this episode was recorded on April 13th.

Thanks for your time, Pegah, and hope everyone (especially my fellow parents of little ones) are hanging in there during these difficult times.

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have feedback? Email me at eatforendurance@gmail.com.

Disclaimer – all information provided is for educational purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 24 of the Eat for Endurance Podcast, featuring Elite ultrarunner, Courtney Dauwalter.

Courtney is arguably one of the best ultrarunners competing right now, and it’s no surprise that she was voted UltraRunner of the Year for the second year in a row. She has won a number of big races, including the prestigious Ultra-trail du Mont-Blanc in 2019 and Western States 100 in 2018, and has set numerous course records. She’s not just coming in as first female, but sometimes dominates races outright (as the NYTimes discusses in this article). So obviously I wanted to get her on the show to dig into how she fuels her training and such incredible race performances.

Courtney is known for her love of beer, nachos, and candy as well as her laid-back and cheerful demeanor, all of which she confirmed during our chat, but there’s far more to her nutrition story. She’s a fierce competitor and she’s also incredibly tuned into her body. As you’ll hear, there’s no one big “secret” to her success - it’s years of experience and trying different foods and products (she has learned the hard way at times, like many of us!), putting in the miles (obviously), remaining very flexible with both food and training, and problem solving while staying calm when things inevitably go wrong. She has her sports nutrition go-to’s (Tailwind, Honey Stinger waffles and chews, and instant potatoes, for example), and has some “safe” meals she chooses prior to a race, but otherwise listens to what her body craves.

Courtney currently resides in Colorado (like many of my guests, I know!), but grew up in Minnesota. She was a high school science teacher until she decided to focus entirely on her athletic career in 2017, and clearly that has paid off! Tune in for the rest of her story, and of course some of her favorite nacho toppings and candy.

Thanks for your time Courtney - looking forward to seeing what you accomplish next, once racing resumes!

And thank you listeners for your support. I hope you are all doing well, staying safe, remaining active, and finding ways to stay sane with everything going on.

PLEASE NOTE - this episode was recorded on March 10th, so keep that in mind when listening (we touch on Coronavirus briefly at the end, but obviously much has changed since then…).

Follow Courtney:

Instagram
Facebook
Twitter

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 23 of the Eat for Endurance Podcast, featuring elite runner, Running for Real podcast host, and soon to be Mom of two, Tina Muir.

Tina famously took a break from professional running in 2017, at the peak of her career and just a few months after setting a PR of 2:36 in the marathon, when she decided to prioritize her health and well-being after not having her period for nine years. She has openly shared her story and her own struggles to bring more awareness to amenorrhea and disordered eating commonly found among female athletes, and has created a wonderful online community for runners to support one another on good days and bad.

I hope you enjoy learning more about Tina’s nutrition story and how her relationship with food has evolved over time. We discussed her journey as an athlete, her struggles with food and nutrition, why she decided to stop running, how she regained her period, nutrition as a family of 3 (soon to be 4!), establishing her Running for Real community and podcast, and much more. It was a fun chat, and of course a very open, honest and real discussion of important topics that many athletes (especially women) face. I hope you find it helpful!

Thank you again Tina for coming on the show, and wishing you as smooth as possible rest of your pregnancy!

PLEASE NOTE - this episode (including the intro) was recorded on March 3rd, so that is why there is zero discussion of Covid-19. I hope you are all staying safe and healthy, and that this episode provides a bit of entertainment while you stay home or enjoy a solo social distancing walk or run.

Learn more about Tina:

https://tinamuir.com
Follow Tina on Instagram, Facebook, and Twitter

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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“When we are no longer able to change a situation, we are challenged to change ourselves.” — Viktor Frankl

Welcome to Episode 22 of the Eat for Endurance Podcast, featuring clinical psychologist Dr. Ashley Selkirk, Ph.D. Given the rapid unraveling of life as we know it in this post-Covid-19 world, I wanted to interview a mental health professional to discuss coping mechanisms and other strategies that we can use to deal with the anxiety, stress, disappointment, fear, and other overwhelming feelings that many of us are experiencing right now. This isn’t directly nutrition or sports related, but when it comes to health and performance, everything is connected. I’m sure you know that there is a strong link between the body and the mind, and now more than ever, it’s a top priority to look after both.

Dr. Selkirk has her own Telehealth practice, Selkirk Psychology, and is a mom of two (1.5 and 5 years old). We discussed the challenges of attempting to work (and just trying not to go crazy) with the kids at home - something I know many of my listeners can relate to - plus specific breathing and other mental exercises that you can do to be more present (the hardest thing for me), avoid the comparison trap, and calm the mind. I know many of you are devastated that big races have been cancelled, struggling being out of your routine, feeling claustrophobic being stuck inside (esp with family members around, placing even more demands on you), and/or you’re simply trying not to constantly be in a state of fear. I’m sure you’re aware, but I’m going to say it anyway - you are not alone!

Personally, I am very anxiety prone, especially during these postpartum months, and like many others, have been struggling with all the uncertainty. Having spent the last 6 months mostly at home anyway (working from home, taking care of a newborn, winter, etc), in some ways it’s a continuation of what I’ve already been doing. But of course, it’s completely different. I’m home with my 5 month old and 3 year old and continuing to attempt to work part-time from home while my husband works a demanding full-time job, all in our tiny apartment. Needless to say, the days feel long and certainly not very productive. It’s also tough not to spiral once the girls go to sleep, when I start to think about what the future holds. But I’m trying. Trying to take it day by day, be more patient (OMG this is the hardest with my toddler!), do one thing for myself each day if I can, really prioritize what needs to happen, and let go of any expectations I have regarding productivity. I’m not perfect - it’s a work in progress - and we’re all just doing our best, controlling what we can control in a situation that feels out of control, trying to be kind to ourselves, connecting virtually to friends and family, and practicing compassion towards others in our community.

In terms of food - i.e. what to stock in your kitchen, what we’ve been making, and my general thoughts on food during these crazy times - I’ll address that separately! Everything is changing every hour it seems...who knows what next week will bring.

I hope you all enjoy this episode and find it helpful. I know I did and will be trying to put into practice some of the advice she shared. I hope you all manage to stay healthy, active (as desired, of course), and can find foods, activities, or virtual connections that bring you joy in all this madness!

Please show your support by leaving a rating and/or review on iTunes. And of course please reach out anytime via eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 21 of the Eat for Endurance Podcast, featuring a discussion of food allergies and intolerances with NYC-based dietitian, Chelsey Amer, MS RD. This is an important topic and one that often causes confusion, especially in the landscape of all the fad diets out there. It’s also one that I can relate to, as I developed a severe shellfish allergy in my early 20’s, so I’m glad that we’re tackling this topic in today’s episode.

Chelsey is the founder of Chelsey Amer Nutrition, a virtual nutrition counseling practice and consulting business. She has had severe allergies from a young age, which is in part what inspired her to become a dietitian - to help empower others with allergies figure out what they can safely eat without feeling deprived. In addition to her private client work, she loves to whip up all kinds of (allergy-friendly) recipes! Definitely check out her IG/blog as well as her brand new cookbook below if you’re looking for some cooking inspiration. She also has an 8 month old son, so we of course enjoyed chatting about the challenges of postpartum life.

Here are some of the things that we cover in this episode:

Our personal allergy stories
The basics - what is an allergy vs an intolerance?
Lactose intolerance and dairy, more generally
Celiac disease, gluten intolerance/sensitivity, and gluten, more generally
Pro-inflammatory foods
Increased prevalence of allergies in kids
Disordered eating disguised as allergies/intolerances
How Chelsey approaches recipe development
Postpartum life - sugar cravings, exercise, and more
Eating out with allergies
Gluten, dairy & thyroid

*FYI, if you’re mostly interested in the allergy/intolerance discussion, we take a break from the topic for a bit and then resume the main discussion around 43 minutes into the episode, when I finally remember the remaining questions I wanted to ask!

Links & Resources:

Website: https://chelseyamernutrition.com
Follow her on Instagram | Facebook | Twitter
Chelsey’s Recipes - including the Chocolate Brownie Nut Free Energy Bar that we mentioned
Her new cookbook, “28 Day Pescatarian,” which is available for pre-order

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 20 of the Eat for Endurance Podcast, featuring four-time Olympian and legendary distance runner, Meb Keflezighi.

Like many of you I’m sure, I have admired Meb - both his athletic accomplishments as well as his character - for many years. He won the NYC Marathon in 2009, right as I started to train for my first marathon. And in 2014, I was in the middle of running my second Boston Marathon when I heard the amazing and uplifting news that Meb, at nearly 39 years old, had won the race (he was the first American to do so since 1985). He’s also an Olympic silver medalist (Athens, 2004), the oldest marathoner to qualify for the US Olympic team, and an author of three great books that detail his unique story and long, inspiring career (Run to Overcome, Meb for Mortals, and26 Marathons)

I had the privilege of meeting Meb this past Fall. We chatted briefly about nutrition and bonded over having daughters (he has three, and I was very pregnant with my second). Just as he was about to move on to the next person, I mustered up the courage to ask him to be on my newly-launched podcast. He said yes, and five months later, I had the honor of interviewing him!

I will confess that I was a bit nervous going into this one, but that melted away the minute we started chatting. He truly is a kind, down-to-earth, funny guy and a wonderful ambassador to the sport. He also is a great example of endurance and longevity in running, so obviously I was excited to deep-dive into his nutrition!

Meb and I explored his life and career in detail through a nutrition lens, including:

What he ate while in Eritrea and after emigrating to the US via Italy (Eritrean cuisine sounds delicious, btw)
How his nutrition evolved once he started running competitively in high school and college
Significant learning moments re: his nutrition after he turned pro
Juggling family life with his nutrition, training and recovery demands
Nutrition sponsorships (UCAN, Powerbar)
What training and nutrition look like now that he is retired (hint - he is loving his sweets)
His take on raising body-positive daughters

If you enjoyed this episode, please show your support by leaving a rating and/or review on iTunes so I can continue to create content with awesome guests like Meb!

Learn more about Meb:

Website: https://marathonmeb.com
Follow Meb on Instagram, Facebook, and Twitter

Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Music Credit: Joseph McDade

Support the show (https://www.patreon.com/eatforendurance)

Meb For Mortals: How to Run, Think, and Eat like a Champion Marathoner

26 Marathons: What I Learned About Faith, Identity, Running, and Life from My Marathon Career

Run to Overcome: The Inspiring Story of an American Champion's Long-Distance Quest to Achieve a Big Dream

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Welcome to Episode 19 of the Eat for Endurance Podcast, featuring outdoor sports journalist, editor, copywriter, and content marketing creator, Lisa Jhung.

Lisa has been a journalist in the outdoor industry for 20 years. She writes about adventure, running, endurance, and outdoor sports and the gear that goes with them for magazines like Outside, Runner’s World, Backpacker, Mountain, Women’s Running and Podium Runner, andalso writes content for brands in the outdoor industry. Lisa has authored two books: “Trailhead: The Dirt on All Things Trail Running,” and most recently, "Running That Doesn't Suck: How To Love Running (Even If You Think You Hate It).” That’s actually how Lisa and I connected - she reached out a couple years ago to interview me for the fueling section of her book (find me on page 161), and when I received my copy, I figured why not interview her too?

We had a fun conversation that took us through a wide variety of topics, including:

Growing up in California, with the culinary influences of her Korean father
Life as a college athlete, including struggles with nutrition and fueling
How she came to love running (because it wasn’t always that way…hence her latest book!) and her tips for all of you!
Life in Colorado, with her husband and two young, active boys
Her own passion for outdoor sports (running, triathlon, skate skiing, snow showing, snowboarding, adventure racing, and more) and the nutrition that helps support these activities
Life as a sports journalist and all the adventures that accompany her work

I hope you enjoy the episode! If you’d like to learn more about Lisa, check out the links below:

Website: http://www.lisajhung.com
Lisa on Instagram, Facebook, and Twitter
Lisa’s scone recipe that we discuss in the episode

Other Announcements:

Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

Trailhead: The Dirt on All Things Trail Running

Running That Doesn't Suck: How to Love Running (Even If You Think You Hate It)

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I’m very excited to kick off Season Two of the Eat for Endurance Podcast with ultrarunner, mountaineer, adventure racer, speaker, and author, Marshall Ulrich. As an athlete, Marshall’s list of accomplishments is impressive, to say the least (and still growing, too). Just to name a few: he has climbed Mount Everest, crossed Death Valley on foot (in July) a record 22 times, completed the Seven Summits all on first attempts, finished more than 100 ultramarathons averaging over 100 miles each, competed in all nine Eco-Challenge adventure races, and broke two transcontinental speed records at the age of 57 when he ran 3,063.2 miles in 52.5 days from San Francisco to New York.

This last feat was the basis for his 2011 memoir, Running on Empty, which I read several years ago after meeting Marshall and highly recommend. I also thoroughly enjoyed his latest book,Both feet on the ground: Reflections from the Outside, which details his life on the farm and how it shaped his own approach to food and nutrition.

Our conversation took us through a wide variety of topics, including:

The disconnect between us and nature, and the role this plays on our relationship with food and health (i.e. confusion or obsession with eating the “right” foods).
How being an endurance athlete means becoming an “expert in eating”
Being a vegan vs omnivore (a particularly hot topic right now, especially in the endurance world)
The extreme differences in fueling for his various events (e.g. climbing Mt. Everest vs Badwater vs Eco-Challenge)
Becoming a role model for longevity in sport - staying active and strong through your 50s and 60s

I hope you enjoy this episode and find some inspiration in our conversation! If you wish to learn more about Marshall:

Website: https://marshallulrich.com
His books: Running on Empty and Both feet on the ground: Reflections from the Outside
Instagram: @marshall.ulrich
Facebook

Disclaimers & Announcements:

All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have feedback? Email me - eatforendurance@gmail.com

Support the show (https://www.patreon.com/eatforendurance)

Running on Empty: An Ultramarathoner's Story of Love, Loss, and a Record-Setting Run Across Americ a

Both Feet on the Ground: Reflections from the Outside

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Welcome to Episode 16 of the Eat for Endurance Podcast, featuring recreational cyclist and runner, Jacqui Cincotta.

Jacqui is a former nutrition client of mine who worked with me back in 2018 on improving her everyday diet and her approach to sports nutrition during training and racing. I found her story to be unique and inspiring, and very much connected to food and exercise, so I asked her to be my first recreational athlete nutrition profile guest on the podcast!

Jacqui lives in Arlington, Virginia, was in the military for many years and deployed overseas, and now works in the public sector supporting global health. She was diagnosed with Juvenile Rheumatoid Arthritis (RA) at the age of three, and has had many ups and downs with her illness. Thankfully, her RA has been in remission for the last two years, thanks to regular exercise and following a way of eating that works well for her.

We recorded back in September, right before her first 26.2 attempt at the Marine Corps Marathon. Unfortunately, she was unable to finish. Here’s her update:

“It was absolutely pouring, and some guy (I am sure by accident) knocked into me about 15 or so miles in hard enough that I fell on my knees. I went to a medical tent and had a ton of ice put on my knees but couldn’t finish the race. I was bummed, but still want to achieve my goal of completing a Marathon so I signed up for the New Jersey Marathon in April 2020. I did however run the Army Ten Miler a few weeks before and set a new 10 mile PR for myself. So I learned sometimes things go as planned, and sometimes they don’t; shake it off and try again!”

Great attitude, Jacqui - I know I would’ve been PISSED had that happened to me, but as you said, you just have to move on and try again. Good luck in NJ - I’m sure you’ll crush it!

Hope you enjoy this episode and that it helps motivate you to push through challenging moments, whether it’s a tough workout, a medical issue, or any other obstacles you encounter.

This wraps up Season 1 - thanks again for your support and looking forward to bringing you more content in 2020!

Follow Jacqui:

If you’re a Peloton rider, her LB name is #Le_Chic_JQ
Follow Jacqui on Instagram

Other Announcements:

Please show your support byleaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

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Bringing you all a spontaneous, short episode recorded on this Thanksgiving morning with my 2 year-old daughter and special guest, Arielle! She REALLY wanted to wish you a very happy holiday - no, seriously, she really did. Ever since recording her last episode over the summer, she has wanted to record another. So here you go! :)

Just a friendly reminder as we all head into our Thanksgiving meals that today is about gratitude and enjoyment - enjoying food, family, friends, etc. So eat whatever tastes good, even if you end up being too full. It's okay. It's one day, who cares! Try not to stress or overthink things. And of course, there usually are leftovers, so no need to stuff yourself as if you will never eat these foods again!

A big THANK YOU to all my listeners - I appreciate you and am grateful for your support! Working on getting more episodes out for season 2 for you all to ENJOY.

Happy Thanksgiving!

Support the show (https://www.patreon.com/eatforendurance)

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Hey guys! I’m excited to bring to you my second Ask Me Anything episode, which also is my first episode recorded post-baby. It’s a short one but I’m still amazed I was able to get this done towards the end of my 7-week-old’s morning nap, without any crying interrupting me (just a doorbell, cause you know, endless Amazon packages of who knows what I ordered in my middle of the night delirium…). This is a completely unedited, recorded in one-go episode FYI - but there's some good stuff in there, so I hope you enjoy my sleep-deprived rambling!

Here are a few of the topics that we cover in this episode:

How to handle upcoming holiday-related food situations, including not having access to foods you like and/or "healthy" foods, feeling pressure to eat more than you want (hello, Italian and Jewish family members), overeating / restricting, and responding to negative feedback / comments from family and friends
Recovery after a marathon or other endurance effort
Nutrition information for women in their 50s (stay tuned for a dedicated episode on this topic in Season 2)
Nutrition information for younger athletes (we covered this in detail in Episode 7)
Managing hunger during training - the role of planned snacks, plus meal timing
Protein needs for women vs men post-workout
Post-workout snacks on the go

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you feel you need more assistance! And please keep sending me questions for my next Ask Me Anything episode - email me anytime at eatforendurance@gmail.com.

Disclaimer & Announcements:

Please help keep this podcast ad-free by visiting my Patreon Page
Please show your support by leaving a rating and/or review on iTunes
All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 13 of the Eat for Endurance Podcast, featuring Director of Research and Development at Tailwind Nutrition, Dr. Art Zemach.

Art (or Dr. Z, as his patients call him) is a retired pediatrician and endurance athlete based in Durango, Colorado who competes in multiple sports, including white water kayak racing, mountain biking, skiing, Ironman, ultra trail running, and others. Jeff Vierling, the co-founder of Tailwind Nutrition, was scheduled to join us on this episode and unfortunately couldn’t make it at the last minute, but Art did a great job of sharing Tailwind Nutrition’s story, how Jeff came to create the company’s signature Endurance Fuel, and how Art later joined the team and co-developed their recovery product, Rebuild.

Art and I had a detailed discussion exploring the science behind key sports nutrition principles, using Tailwind's products to help exemplify many of these principles, including:

Specific nutrient needs for athletes (especially with endurance sports), including protein, carbs, electrolytes, and fluids
The timing of these nutrients
Real food vs sports products
Solid vs liquid calories
Training the gut
How many calories we can absorb
The Low-Carb High-Fat (i.e. ketogenic style) diet and how high carb sports nutrition products are used when following this diet
You can hear more about this in Episode 8 with Mike McKnight

As a sports dietitian, I also found it interesting to learn a bit about how a nutrition product like Tailwind comes to life, going from a tiny business out of a garage to a multi-million dollar company. There are SO many products out there, and I always wonder how people go from seeing something missing in the market to creating it and selling it internationally.

Hope you enjoy, and if you’re in NYC and want to try some Tailwind samples - let me know! I have plenty to go around.

FYI - I happen to be a fan of Tailwind products and am on their Trailblazer team, but any opinions expressed about their products are my own and not the result of a paid partnership.

Links and Resources:

Tailwind Nutrition Website: https://www.tailwindnutrition.com
Follow Tailwind on Instagram, Facebook, and Twitter

Other Announcements:

Please help keep this podcast ad-free by visiting my Patreon Page
Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade

Support the show (https://www.patreon.com/eatforendurance)

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“Instead of focusing on how fast I could go, or how many miles I could run, my main mission every day was to see how many calories I could burn. It became a game. I got more excited by seeing low numbers on the scale than I did by seeing faster splits on my watch.” - Mario Fraioli

Welcome to Episode 12 of the Eat for Endurance Podcast, featuring running coach, writer, and podcast host, Mario Fraioli.

Mario is deeply entrenched in the running scene, and there’s a good chance you have already read or listened to something that he created. He has been running competitively since high school, coaching runners since 2004, was a Senior Editor at Competitor magazine for six years, and in 2015 launched the morning shakeout, consisting of a weekly newsletter and podcast. I subscribe to both and highly encourage you do the same! So much great content.

I was grateful to catch Mario in late September, during a short window of time that he had between vacation and work travel. He was very generous with his time and all the details of his athletic and nutrition story. In particular, Mario has been very open about his past struggles with disordered eating as a young athlete just out of college, and we focused on this quite a bit - so if this is a topic of interest to you, definitely have a listen.

A bit of background on Mario - he was a cross-country All-American at Stonehill College, and has raced competitively from the mile to ultramarathon distances. He is based in the Bay Area with his wife, and currently has a full roster of coaching clients while training for a variety of races himself. He actually broke his 11-year marathon PR at CIM last year, and is running the NYC marathon for the first time this November!

Good luck, Mario - looking forward to hearing how NYC goes!

Links & Resources:

Mario’s Website: https://mariofraioli.com
The Morning Shakeout newsletter and podcast: https://themorningshakeout.com
Follow Mario on Instagram, Facebook, and Twitter (@mariofraioli)
An article Mario wrote about his disordered eating

Other Announcements:

Please help keep this podcast ad-free by visiting my Patreon Page
Please show your support by leaving a rating and/or review on iTunes
Music Credit: Joseph McDade
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer:

All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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“Everyone is a runner. Some just chose not to run or don’t know how to start.” - Coach John

Welcome to Episode 11 of the Eat for Endurance Podcast, featuring running coach, consultant, and unofficial celebrity marathon pacer, John Honerkamp.

We’re in the thick of Fall race season, so I thought it would be the perfect time to interview Coach John. If you’re a runner in NYC, you’ve most likely heard his name somewhere, as he has coached runners of all ages and abilities in the area for more than 20 years. John worked for the New York Road Runners (NYRR) for six years, and created a number of programs including the NYRR virtual trainer, NYRR group training, NYRR pace team and NYRR race predictor. He co-founded the November Project in NYC, and also is known for training and pacing celebrities in the NYC marathon, including Karlie Kloss, Caroline Wozniaki, Apolo Ohno, and Summer Sanders. In 2015, John started his own coaching and running-related consulting firm, J. R. Honerkamp, LLC.

John was kind enough to come over to my apartment, and we recorded at my rickety kitchen table (which, in hindsight, was not the best location for acoustics…so my apologies for the sound issues). I loved hearing about his upbringing in a large family and being introduced to the NYC running scene at such a young age, and how his enthusiasm for running and later on, coaching, has continued for years to come. Even though he often paces celebrities, he clearly loves sharing his knowledge of and passion for the sport with absolutely everyone. Our discussion skewed a bit more towards running/coaching than nutrition, but I think you’ll enjoy John’s entertaining stories and words of running wisdom, especially my listeners who are currently in marathon training mode. A great listen as you get ready for NYC or any other race this season!

Follow and learn more about John:

John's Website: https://runkamp.com
Follow John on Instagram, Facebook, and Twitter
John featured recently in Runner's World and The Wall Street Journal

Other Announcements:

Please help keep this podcast ad-free by visiting myPatreon Page
Please show your support by leaving a rating and/or review on iTunes
Music credit: Joseph McDade
Photo credit: Ben Gross
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer:

All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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Hey guys! Welcome to Episode 10 of the Eat for Endurance Podcast.

In honor of just having had a baby, I thought it would be fun to post this VERY short interview with my two year old daughter, Arielle. She always has lots to say about food and running, which isn't a big surprise given her runner parents and nutritionist mother (that said, she clearly does not understand what I do for work...listen for more on that one!). We did this mostly to test out my new podcasting equipment, but it ended up being too cute not to share! You'll find a couple descriptions in there of some things I like to make (muffins, smoothies etc) that the whole family enjoys, as a bonus.

On a totally separate parenting note, it's really nuts how quickly language can develop in a two year old! We recorded back in early July, when she was quite verbal but speaking more in short sentences, and she's now having full, complex conversations, singing long songs, etc. Watching a child grow truly is amazing!

Back to regular athlete nutrition programming next time, I promise. Lots of exciting guests in the pipeline so stay tuned!

Support the show (https://www.patreon.com/eatforendurance)

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You asked, and finally received - it only took me 8 episodes, but I finally got around to doing an Ask Me Anything show to answer your burning nutrition questions! At the time of recording (and of writing these show notes), I am almost 39 weeks pregnant and trying to take my mind off of playing the waiting game (i.e. simultaneous desires to get this baby outta me right now, and also - but wait stay in, I need more time, I'm not ready yet!), so thank you listeners for the distraction.

This will be an ongoing series - essentially, whenever I have 20-30 minutes available to sit down and record my thoughts on what you send through, so please email me anytime (eatforendurance@gmail.com) with your questions. And when I say anything, I mean it (okay, within reason guys)! I assume you mostly want to ask about nutrition, but if you'd like to ask me about - for example - my experiences staying active during pregnancy, or what I feed my daughter, or my past or future race experiences, or whatever else is on your mind, go for it. I do eventually plan on recording an athlete nutrition profile of myself FYI so that you can get to know my athletic and nutrition background (why not right?) - so look out for that in the future. If I ever get to sit down and record again with an infant haha!

Here are a few of the topics that we cover in this episode:

Managing "hanger" post workout and especially during higher volumes of training
Recommendations for protein powders and bars
Macro-counting - yay or nay?
Ironman (or more generally, endurance) nutrition - training the gut, how many calories we can absorb, eating real food, and more
Giving your stomach (and brain!) a chance to register what you have eaten before going back for seconds
Eating three bigger meals plus snacks versus smaller, more frequent meals

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you feel you need more assistance!

Disclaimer & Announcements:

Please help keep this podcast ad-free by visiting my Patreon Page
Please show your support by leaving a rating and/or review on iTunes
All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 8 of the Eat for Endurance Podcast, featuring elite ultrarunner and low-carb high-fat (LCHF) athlete Mike McKnight.

Mike has lived his entire life in Utah - until just recently, when he moved to Denver, CO to continue his job as the Event Manager at Altra. Mike races a wide variety of distances, but his “thing” is 200 milers! More specifically, there is a series called the Triple Crown of 200s that consists of the Bigfoot 200 (Mt. St Helens, WA) in Aug, the Tahoe 200 in Sept, and the Moab 200 (which is actually 240 miles) in Oct, totaling 645 miles in 2.5 months. That’s endurance on a whole new level! Not only did he win the Triple Crown in 2017, he is two races into this year’s Triple Crown with two wins and two course records! So, I had to get Mike on the Podcast to chat all about how one goes about fueling for these types of epic multi-day events, especially with a full-time job, a wife, a toddler, and another baby on the way.

His most recent triumph at the Tahoe 200 did not come easily. As he later posted:

“From the moment the race started and I felt how heavy my legs were from Bigfoot, I knew this was gonna be a battle. Heavy legs ended up being the least of my worries. Going into the second night, so much bad happened which almost completely derailed my race. A faulty headlamp which caused me to use my cell phone light. Multiple of the worst bloody noses I've ever had, which caused me to lay on the trail for minutes multiple times to get them to stop. Losing my mind and talking to voices in my head while getting lost in a time loop. Thankfully I had a smart, helpful wife, and the drive to work through it all. So stoked to get the win and counter clockwise Course Record.”

Mike also won Moab too, winning the Triple Crown this year and becoming the first person to win all three races in one season. Read about it here. CONGRATS Mike!!

A big part of what drew me to Mike was a strong curiosity about how he manages to put in all these crazy miles, and WIN these types of races, on a LCHF diet. We often hear about this diet in the endurance world - and many clients ask me about it, usually from a weight-loss standpoint. I still feel that this diet isn’t suitable for most and caution the everyday recreational athlete against “going keto” without having really assessed whether or not it’s appropriate. But I went into our discussion with an open mind, learned a lot, and can absolutely see how a strategic use of a LCHF diet can be very successful among certain athletes, especially in the endurance setting.

Speaking of Mike’s story, he truly has an incredible one. In 2012, he broke his back in a skiing accident and was told he’d never run competitively again. Obviously, that didn’t stop him, and he was back to running within WEEKS.

Links, Resources & Announcements:

Follow Mike on Instagram and Facebook
Bigfoot 200, Tahoe 200, Moab 200, Triple Crown of 200s
Please show your support by leaving a rating and/or review on iTunes
Credits: Music Joseph McDade, photo Scott Rokis

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 7 of the Eat for Endurance Podcast, featuring Registered Dietitian Lauren Antonucci.Today’s topic of fueling young athletes (i.e. through the collegiate level) is one that I am particularly excited about, as I love working with this client population, and as a parent myself, hope to raise my girls to enjoy physical activity as much as my husband and I do!

Lauren is the perfect person to talk about fueling young athletes, both from a personal and professional standpoint. She is a longtime runner and triathlete with thirteen marathons and three Ironman races under her belt, a Mom of three active children, and a sports dietitian who has extensive experience with both adults and younger clients (her additional specialties include diabetes and eating disorders, among others). Lauren is the director of Nutrition Energy, a Manhattan-based private practice where I have been freelancing for the past few years. If you need a dietitian for yourself or your child (especially while I’m on maternity leave), reach out to the office to work with Lauren or another RD on staff and please mention that you were referred from this episode.

Here are some of the things that we cover in our discussion:

Personal experience as dietitians and athletes with raising active, healthy kids
Role modeling healthy behaviors as a parent
Making food and exercise fun and appealing
Balancing treats with other foods to foster a positive relationship with food
How parents can encourage optimal fueling for performance while still allowing their kids to enjoy being kids
Nutrients that we keep a close eye on with young athletes
Navigating body image and disordered eating issues, should they arise
Red flags parents can watch out for re: underfeeding and disordered eating
Handling scheduling challenges from a nutrition perspective, including travel to practice, games, camps, races, etc, especially with rigorous academic schedules
Addressing a child’s desire to follow a restrictive diet (e.g. vegan or vegetarian)
Fueling adequately within the team environment, especially if the environment is not conducive to eating/drinking

Links & Resources:

Nutrition Energy’s Website: www.nutritionenergy.com
Follow Lauren on Instagram, Facebook, and Twitter (@nutritionenergy)

Other Announcements:

Music Credit: Joseph McDade
Please help keep this podcast ad-free by visiting my Patreon Page
If you haven't done so already, you can also show your support by leaving a rating and/or review on iTunes
Have a nutrition question, guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Disclaimer:

All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 6 of the Eat for Endurance Podcast, featuring elite ultrarunner Maggie Guterl (aka “Maggatron”).

Maggie and I connected throughTailwind Nutrition, where she works as the Athletes & Events Manager, including managing the Tailwind Trailblazer group that I joined this year. If you’re one of my nutrition clients, that’s where all those awesome Endurance Fuel and Rebuild samples have been coming from! As I’ve said many times, I only support products that I genuinely like, and Tailwind definitely makes that list (FYI - Tailwind is not sponsoring this podcast, and I am not receiving any compensation to talk about their products).

Maggie recently moved to Durango, CO (where Tailwind is based) from Pennsylvania, where she grew up. After running her first marathon in 2009, she caught the endurance bug and ran her first ultra (a 24-hour race!) in 2011. She’s competed in numerous 24 hour races, Big’s Backyard Ultra (which she will be racing again on October 19th), and Barkley Marathons in 2018 (an insane race if you haven’t heard of it), among countless other ultras. In 2016, she placed 2nd in the Georgia Death Race and got her golden ticket to Western States 100 (essentially the Boston of ultras), where she placed 8th female.

This was one of my first podcast interviews, and I had so much fun talking to Maggie (as you can tell from all my laughter!) and hearing about how she got into the sport, shifted from bartending and partying life to being an ultra runner, and how she has been able to dial in her everyday and sports nutrition. Turns out you CAN run long distance and not puke your guts out! ;)

UPDATE: Maggie won Big's! As in, she was the last PERSON (not woman) standing. Read all about her nutrition running for 60 hours straight (yes, you read that correctly) here.

Links & Resources: Check out more on Maggie and some of the things we talk about

Visit Maggie’s Website: www.maggatron.com
Follow Maggie on Instagram and Twitter (@maggatronruns) - she just posted some great pics of her 7 Summits training run around Durango (61 miles / 12,800ft elevation gain / 15hr) that she mentioned in the podcast!
Tailwind blog: Maggie’s 7 Ultra Training Tips
Maggie on UltraSignup
Western States 100
Big’s Backyard Ultra and an article on the race
Barkley Marathons - check out the documentary

Other Announcements:

Please show your support for the show by leaving a rating and/or review on iTunes
Please excuse some of the static you hear in this episode - I did my best to edit it out!
Music Credit: Joseph McDade
Have nutrition questions, guest/topic request, or any other feedback? Email me - eatforendurance@gmail.com

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to Episode 5 of the Eat for Endurance Podcast, featuring Jason Fitzgerald of Strength Running.

Another Athlete Nutrition Profile?! I know, I know. I had intended to spread these out a bit more, with solo episodes sprinkled throughout, but I have been so busy lining up and interviewing my guests and working with my own nutrition clients that I haven’t actually had a chance to record any solo episodes yet! Also, I’m super excited to share these episodes with you right now, so I hope you enjoy them. If you’re looking for some variety though, don’t worry - I have some RD interviews coming up, and once the baby arrives, I plan on taking advantage of my “free time” to do some solo recording whenever I can. Here’s to hoping I can string together some coherent thoughts with a newborn!

But back to this week’s guest, Jason Fitzgerald!

Jason and I met back in 2015, when he moderated a nutrition panel I was on at an Endurance Sports conference. We kept in touch thereafter, and I was excited to be a guest on his new at the time podcast to talk all about the impact of pregnancy on running and nutrition, towards the end of my first pregnancy (listen to the episode here). So now it’s Jason’s turn to talk all things nutrition and running!

A little background on Jason - he’s an accomplished runner, a USA Track & Field certified coach, founder of Strength Running (one of the largest running blogs on the web), author of 101 Simple Ways to be a Better Runner and Running for Health and Happiness, and podcaster (his guest line-up is amazing - check it out) as well as a father of three young kids, based in Colorado.

I think you’re really going to enjoy our discussion about his nutrition and athletic background, how Strength Running came to life, how his diet and approach to nutrition have evolved especially since working on his own Nutrition for Runners Program with fellow RD Anne Mauney, and balancing his own training and professional life with raising young kids.

Links & Resources:

Visit Jason’s Website: https://strengthrunning.com
Listen to his Strength Running Podcast, including my pregnancy, running and nutrition episode here
Follow Jason on Instagram/Twitter/Facebook
Check out his Nutrition for Runners Program
Also, he just released his Running Smarter, Running Stronger video course

Other Announcements:

Music Credit: Joseph McDade
Please help keep this podcast ad-free by visiting my Patreon Page
If you haven't done so already, you can also show your support by leaving a rating and/or review on iTunes
Have nutrition questions for my upcoming "Ask Me Anything" episode and/or have a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

Running for Health and Happiness: The Beginner's Guide to Faster, Pain-Free Running

101 Simple Ways to be a Better Runner: A Short Guide to Running Faster, Preventing Injuries, and Feeling Great

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Today’s episode of the Eat for Endurance Podcast continues my Athlete Nutrition Profile Series with speaker, author, coach, and endurance athlete, Travis Macy. You name the sport, he's probably done it – and maybe even all in a single event! You will finish this episode feeling inspired to seek out your own next big adventure in life and/or in sport, even if you are not an ultra-athlete yourself.

A little more background on Travis - he has finished over 120 ultra endurance events in 17 countries, including setting a record in 2013 for Leadman (an epic endurance event consisting of a trail running marathon, 50-mile mountain bike race, Leadville 100 Mountain Bike Race, 10k road run, and Leadville 100 Run), all while raising two young children with his wife in Evergreen, Colorado. He is a former classroom teacher with a Master’s degree in Education, runs a college consulting business with his wife, coaches private clients to finish a variety of endurance events, and wrote the awesome book The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I read it back in 2015, after Travis and I met at an Endurance conference, and thoroughly appreciated the important and practical advice that he has gleaned from his years of professional racing and how it applies to other areas of life. I particularly enjoyed our exploration of how his principles can be applied to one’s nutrition!

Next week, Travis is setting off on his next big racing adventure – Eco Challenge Fiji – which is “the ultimate expedition race in which international teams of athletes will race non-stop, 24 hours a day, across hundreds of miles of rugged backcountry terrain complete with mountains, jungles and oceans.” The Challenge will air on Amazon Prime in 2020 – so stay tuned if you'd like to watch! We wish you and your teammates the best of luck, Travis!

If you wish to learn more about and/or work with Travis:

Website: http://www.travismacy.com
His book – The UltraMindset
Instagram: @travismacy

Announcements:

As you may have noticed, I added a little music to my intro/outro - let me know what you think! Music Credit: Joseph McDade
I've included my Amazon affiliate link above to Travis' book if you wish to purchase it, while helping to support the show!
Please help keep this podcast ad-free by visiting my Patreon Page
If you haven't done so already, you can also show your support by leaving a rating and/or review on iTunes
Have nutrition questions for my upcoming "Ask Me Anything" episode and/or have a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.

Support the show (https://www.patreon.com/eatforendurance)

The Ultra Mindset: An Endurance Champion's 8 Core Principles for Success in Business, Sports, and Life

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Today's episode is the first of my Athlete Nutrition Profile Series on the Eat for Endurance Podcast,and I am very excited to kick things off with Matt Wilpers!

Matt and I go back many years, to when we met in NYC coaching a triathlon team together. He’s an incredible athlete and coach who brings both science and fun to training, which is exactly how I like to approach nutrition with my clients.

Matt has competed in many sports, including as an NCAA Division I Cross Country and Track distance runner for Georgia State University. He also has been coaching runners and cyclists for over 10 years, with positions at Equinox, Mile High Run Club, and currently, at Peloton, where he leads the PowerZone training programs along with Denis Morton and also teaches at the Tread studio. If you take Peloton classes and haven’t checked out his yet, you must! I am a Peloton bike owner myself, and am a huge fan.

I’m sure many of you are eager to know, “What does Matt eat?!” So, let’s dive into the fun discussion I had with him at the Peloton HQ last month so you can find out.

Matt’s Links & Resources:

Website for more info on Matt and the services he offers, including private coaching: www.mattwilpers.com
Peloton instructor profile
Instagram and Facebook pages
PowerZone Pack Facebook Page

Disclaimers:

The point of these athlete profiles is to share one person’s story – the details of their diet and fueling strategies can motivate you to experiment with your own nutrition choices, but keep in mind that what works for one person may not work for you, and that we are all individuals with unique nutrition needs, tolerances and preferences.
All information provided is for educational purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Please support the show!
If you enjoyed this episode, please give me a 5-star review on iTunes and/or visit my Patreon page to help keep this podcast ad-free. Thank you!

Also, feel free to email me at eatforendurance@gmail.com if you would like to share any feedback, topic or guest requests, or nutrition questions, or if would like to work with me. I’d love to hear from you!

Support the show (https://www.patreon.com/eatforendurance)

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Meet Heather Caplan – a D.C. based Registered Dietitian, freelance writer, running coach, yoga teacher, podcast host, and mother. Heather and I connected back in 2015 at the SCAN (Sports Cardiovascular and Wellness Nutrition) Symposium in Portland OR, and I thought she would be a wonderful first guest on the Eat for Endurance podcast!

Here are some of the topics that we cover:

What is Intuitive Eating? (Hint - it's more than simply eating when you're hungry and stopping when you're full!)
Intuitive eating and sports nutrition - reconciling the two
What is HAES (health at every size)?
Weight and sports performance - significance of “racing weight” and lowering weight during training (but at what cost?)
Weight and health
Pre-natal and Postpartum running

Resources:
Intuitive Eating Website: https://www.intuitiveeating.org
HAES website: https://haescommunity.com

Learn more about Heather Caplan:

Website: http://heathercaplan.com
You can find her podcast, RD Real Talk, here. You can find a link to her Intuitive Eating podcast series among other resources, here.
Follow her on social media - @rdrealtalk and @heatherdcrd
Lane 9 Project website: www.lane9project.org
Fit Fueling sports nutrition & intuitive eating course – for more info, email fitfueling@gmail.com

Also please consider supporting this podcast via my Patreon page. This support keeps the podcast advertising free. Thank you!

Support the show (https://www.patreon.com/eatforendurance)

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Welcome to the Eat for Endurance Nutrition Podcast! My name is Claire Shorenstein, and I am a Registered Dietitian and running coach based in New York City.

Today's episode is a quick intro to the podcast, including a little background on myself plus a few things things that I envision for future episodes! Have a listen and let me know what you think. I'd love to hear from you if you have any guest or topic requests, or if you have any nutrition-related questions that you'd like me to address.

Please visit my website www.eatforendurance.com if you would like more information about me or my nutrition practice, Eat for Endurance. You can find me on social media as @eatforendurance (Instagram here and Facebook here) and you can reach me via email at eatforendurance@gmail.com.

Also, please consider supporting this podcast by leaving a 5-star review on iTunes, and by visiting my Patreon page. This helps to keep the podcast advertising free!

I am expecting my second daughter in early October, so obviously August is the perfect time to launch a big new project (!!!), but I hope to continue to publish episodes during my maternity leave. Please also excuse any technical/editing imperfections, as well as my "ums," "likes," and "you knows" in these early episodes while I get used to podcasting.

Thanks for your support!

Support the show (https://www.patreon.com/eatforendurance)

The Eat for Endurance Podcast: Recent Episodes

Claire Shorenstein, MS RD CDN