In The Flow: Recent Episodes
Jackson Long, MS SENr
Join accredited performance nutritionist, coach, and plant-based mountain athlete Jackson Long as he explores the intersections between endurance sport, plant-based and performance nutrition, veganism, human and planetary health, and mindfulness to fuel the flow of meaningful movement.
Neve, Italian for snow, is a portable, real food fuel born from Nora Fierman's passion for endurance sport in the mountains. A lifelong skier, Nora wanted to change the game around how endurance skiers fuel. Neve is a little pouch of goodness, made from foods like beets, tart cherries, and boysenberries and is the perfect companion for any adventure.
Nora and I are incredibly aligned in our philosophies around nutrition, fueling, and meaningful movement in the mountains. We dive into a wide ranging conversation covering her background in sport and struggles with fueling her own sporting adventures, the challenges of starting a food business, and rambles on sport and life and beyond.
You can learn more about Nora and Neve at http://eatneve.com and use code intheflow15 to save 15% off 6 packs of this amazing new product.
Stay up to date with what I'm up to over at http://mountainathlete.substack.com and on Instagram @jlointheflow
Reckon it's time for a little check in eh? I'm back to share some rambling thoughts on creative challenges, mental health, and my passion for podcasting in an effort to revive and refresh this show. More to come.
The Tour Divide is perhaps the most renowned offroad ultra-cycling race in the world. Spanning 2,700 miles from Canada to Mexico along the Continental Divide, it's an extremely challenging endurance event that many highly experienced adult participants take years to complete successfully.
Edyn Teitge just became the youngest ever finisher of the race at age 15 on his rookie attempt, finishing in 19 days, 13 hours in a particularly difficult year.
I've known and coached Edyn for the past few years, seeing him grow as an athlete and human and it was amazing to see him have such an incredible ride as a fellow recipient of the Be Good Foundation's bikepacking scholarship this year.
We sit down and talk about his experience on the Divide, the ups and downs, bike setup, and goals for the future.
You can follow Edyn on Instagram @edynteitge.
Read my Tour Divide reflection articles on my Substack: https://mountainathlete.substack.com and follow me on Instagram @jlointheflow. Stay tuned for my upcoming documentary on my Tour Divide preparation and race experience coming this fall.
After crossing the halfway point, Jackson reflects on the Tour Divide thus far & adds some insight into the environment and people along the route. Some wind included, as he's recording while riding in some rad conditions.
Another mid-ride update from Jackson after a week of riding the Tour Divide. After some major adversity, Jackson offers a change in perspective in his mission to continue the race.
3 days and 400 miles into the 2,700 mile Tour Divide, here's an uncut report from Jackson on the race thus far & the events, crazy weather conditions, and route conditions encountered; follow along for continued updates!
The 2,700 mile offroad, self-supported bikepacking race starts on Friday, June 14th. Along with filming for our self produced documentary, my friend Rob Carter will be helping me post short, raw and uncut podcast snippets from the trail, sharing my experiences and challenges and race updates from within the race here on In The Flow. Stay tuned!
Race tracking: https://trackleaders.com/tourdivide24
Jackson on IG: https://www.instagram.com/jlointheflow/
Jackson on Strava: https://www.strava.com/athletes/jacksonlong
The pod is back. After a long winter and a lot of work and prep I'm excited to share my biggest adventure project yet: the 2,700 mile offroad and self-supported ultra cycling race known as Tour Divide. Starting in Banff, Canada and finishing at the U.S./Mexico border in just two weeks, my friend and filmmaker Rob Carter are working on a documentary to share the spirit of such a challenge.
In this conversation, Rob interviews me about my prep, the impetus for signing up, what the race entails, and the film project we are working on.
Support the Dividing Lines film: https://www.kickstarter.com/projects/dividing-lines/dividing-lines-a-great-divide-film
Film teaser: https://youtu.be/kD34IFj2Vv4?si=iGqdXUalRJ6rWENr
Strava: https://www.strava.com/athletes/jacksonlong
Instagram: https://www.instagram.com/jlointheflow
The Wylde Beet is the vision of one of my best friends, Sloan Storey. A plant-based food truck turned cafe that has a simple mission: feed people good food with the community and a greater impact in mind. It's off to a killer start, and I wanted to bring Sloan on to share in more depth the background, story, and mission behind the Beet.
Follow The Wylde Beet!
@wyldebeet_foodtruck and wyldebeet.com
Thanks for listening to In The Flow. To get more, visit The Mountain Athlete Journal on Substack over at mountainathlete.substack.com and on Instagram @intheflownutrition.
Hello. Hi. It's me, Jackson. I'm checking back in on the podcast to share some evolved thoughts and ramblings on my current approach and philosophy around performance nutrition for mountain athletes.
Subscribe for free to The Mountain Athlete Journal: http://mountainathlete.substack.com
This week on the show I'm sharing my top 5 tips to help plant-based athletes dial in their nutrition for health and performance. In this short episode I'll cover some essential considerations, including:
- know your "why"
- prioritize energy availability and sync your nutrition with your training
- periodize fiber intake
- track bloodwork and keep a food journal
- be aware of nutrients and supplements of concern
Thanks for listening, and be sure to follow me @intheflownutrition on Instagram and via my website intheflownutrition.com.
Rob Carter is an exercise physiologist, triathlete, endurance nerd, and fellow electronic music fan. We talk through a wide range of topics including the double-edged sword that is Strava, doping in triathlon, Fred Again.., finding meaning in sport beyond pure performance, and many more.
To learn more about all things In The Flow, visit intheflownutrition.com, where you can also schedule a free initial performance nutrition and endurance training consultation.
In The Flow is back. Change is in the air and it's time to refresh the podcast and get back to our regularly scheduled programming.
In this episode, I update on the happenings in my life and some exciting new changes, and kind of refresh the philosophy of In The Flow and what it is I'm doing here. To learn more about my coaching services and get in touch, check out my website http://intheflownutrition.com.
To stay connected with what I'm doing, follow me on social media:
IG @intheflownutrition
Strava: http://strava.com/athletes/jacksonlong
YouTube: https://www.youtube.com/channel/UCT3Z3kL6Nsbhb0AY8mzpQhA
Thank you for listening.
Winter is upon us and with it the specific nutrition and hydration demands of pushing hard in cold temps. I'm thrilled to have Registered Dietitian Kylee Van Horn on the pod this week to discuss all things fueling, hydration, and strategies for winter endurance sport, plus nutrition philosophies, plant-based and vegan endurance considerations, and more.
You can find Kylee at flynutrition.org or on Instagram @flynutrition3.
My guest today is ultra-endurance cyclist and filmmaker, Josh Reid. Hailing from the UK, Josh has completed many incredible expeditions by bike, including a multi-month trip from China to England, and more recently competing in the Transcontinental race across Europe.
Josh joins In The Flow to share stories from the road, how he fuels as a primarily plant-based athlete, and his approach to filmmaking. Connect with Josh @joshreids on Instagram and his YouTube channel: https://www.youtube.com/@joshreidadventurer
Winter is here in the Mountain West and that means SKIING! For those of us lucky enough to live near snow and skiable slopes, we must consider the nutrition demands of such activities. Particularly when it comes to backcountry ski touring or ski mountaineering (AKA skimo), there are legitimate safety and performance considerations. So, today on the podcast I re-hash a previous episode that covers everything you might need to know about eating and fueling for backcountry skiing and skimo.
For more info and the written version of this, visit https://intheflownutrition.com/blog/how-to-eat-for-backcountry-skiing-and-skimo
Follow my own ski adventures this winter on Instagram @intheflownutrition and Strava: http://strava.com/athletes/jacksonlong
Paul Booth is a performance nutritionist (MSc, MA.Ed, MA, IOPN) who specializes in helping ultra and endurance athletes thrive. Hailing from the UK, Paul has an extensive professional background in academia as well as his own ultra-endurance pursuits.
We discuss performance nutrition for ultra athletes from training to competition, coming up with strategies for racing, and dive deep into Kilian Jornet's recent article describing his own nutrition practices. Follow Paul on Twitter @sportnutrient and via his website https://www.performancegainsnutrition.com/.
Do you want to dial in your own nutrition and/or training? I offer a unique approach to professional training and nutrition coaching - synchronizing the two to level up health, performance, and flow. To learn more about my services and connect with me, visit http://intheflownutrition.com.
In The Flow is back - after a summer away from the podcast I'm settling back into the groove (ahem, flow) of creativity and motivation to educate and inspire athletes to live and eat better in pursuit of performance.
This episode updates the listener on my summer endeavors, future goals for the show and my coaching services, and more.
Visit intheflownutrition.com to connect and learn more. Cheers to more podcast and video content to come.
This week I'm back with a wide-ranging conversation on performance, the mental side of sport, coaching insights, and more with Matt Whitcomb, the current head coach of the U.S. Ski Team on the cross-country side. Matt has played a pivotal coaching role in the last 3 winter Olympic games, including helping Jessie Diggins to her historical silver medal performance this year. Matt and I dive into the behind the scenes of what makes young and elite athletes alike thrive, and how he approaches his coaching practice. Be sure to follow him on Twitter @matt_whitcomb.
Connect with me for performance nutrition consulting services at intheflownutrition.com.
A blast from the past. My previous co-host from the Thought For Food days Aaron Stuber returns to the show for a random conversation covering ADHD, writing books, mortality, and more. Visit intheflownutrition.com to connect and sign up for nutrition consulting services.
In this episode, I discuss the connections between over-reaching and overtraining, low energy availability, and RED-S and how athletes should balance training hard with recovering harder. For more info, resources, and references visit intheflownutrition.com/blog.
It's been a minute. In The Flow Podcast returns for its third season to continue providing quality, nuanced, long form, evidence-informed, and entertaining conversations around cool stuff like: performance nutrition, plant-based eating, environmental sustainability, mountain athletics, sports science, mindfulness, vegan ethics, and beyond to fuel the flow of meaningful movement. I'm excited, are you excited?!
Pleased to share my conversation with "The Vegan RD", Ginny Messina. Ginny is a vegan activist and animal advocate, and promotes an evidence-based, rational approach to vegan nutrition and lifestyle. We discuss misinformation in the vegan community, optimizing a vegan diet, and more. To learn more about Ginny and her work, visit theveganrd.com or follow her on Twitter @theveganrd.
In The Flow has partnered with InsideTracker, a health and performance biomarker tracking service for athletes. As an InsideTracker Pro, I can offer podcast listeners and clients 25% off any plan. Visit https://bit.ly/insidetrackerjackson and use code JACKSONPRO25 to get some more objective data into your routine!
Ida Bergsløkken is a performance chef and nutritionist from Oslo, Norway who works with the British cross-country ski team and the Norwegian national biathlon team as a team chef. An accomplished athlete and accredited sports nutritionist as well as a background in engineering, Ida combines all of her skills and knowledge to fuel high-level endurance athletes with delicious and beautiful food. We discuss nutrition philosophies, fueling the ski teams at world championships and training camps, advice for cooking for athletes, and more. Follow Ida on Instagram @idabergslokken.
For endurance sports nutrition consulting, connect with me for a free initial consultation at intheflownutrition.com.
Teaching young athletes about the value of nutrition is critical for their health and performance. In this podcast episode, I share some thoughts on how and why nutrition is important for youth athletes and ways to support them in their development and sporting growth.
Aaron and I return for part 2 of our conversation around wearable and tracking technology for athletes; their pros and cons, place in sport, and our experience using them professionally and personally. We dive into the realm of nutrition and fitness tracking tools like Cronometer and Strava, plus biomarker software like InsideTracker.
What's the deal with wearable technology? Things like the Whoop strap, Oura ring, Apple Watches, glucose monitors, etc. are becoming more and more popular in the athletic performance scene, claimed to give an "edge" to tracking performance metrics. But is this tech something we should all be focused on?
Friend of the podcast and previous co-host of Thought For Food, Aaron Stuber joins the show to discuss in a candid, free-flowing conversation about this stuff. Let's dive in.
Today I'm joined by young professional ski mountaineering "skimo" racer and ultrarunner, Grace Staberg. Grace is 19 and already taking the mountain athletic racing calendar by storm, competing for the USA National Skimo team at the World Cup and World Championship level, and also winning mountain running races. We talk skimo racing 101, nutrition for performance, her struggles with an eating disorder, the perils of social media, and plenty more. Keep up with Grace's adventures over on Instagram @grace.staberg, her website gracestaberg.com, and her new podcast, Alpine Start.
I'm joined this week by registered dietitian and mountain athlete, Eden Morris. Hailing from Jackson Hole, Wyoming, Eden has been a guest on the podcast before. This time we delve into the world of mental health in sport, the challenging world of social media, identity and ego as an athlete, comparison, and beyond. Follow Eden on Instagram, @gardenofeden_rd.
After a long break from the podcast, I return to share my experience from Unbound Gravel 200 and then provide some wisdom on bridging the gap between science and practice for eating for ultra-endurance performance. I cover the general principles of ultra-endurance nutrition for training and racing through some recent research reviews, which are shared over on the blog post for this episode at intheflownutrition.com/blog.
Keep up with my adventures:
Instagram: @intheflownutrition
Strava: http://strava.com/athletes/jacksonlong
Nutrition consulting:
https://intheflownutrition.com/services
This week I sit down with Australian professional cyclist, Brodie Chapman. Brodie races for the FDJ Nouvelle-Aquitaine pro team at many of the calendar's biggest races. She's also been a proud and passionate vegan for the entirety of her professional career. We talk about veganism in sport, how she fuels her training and racing adventures, the dark side of eating in sport, and her experience with an eating disorder. To connect with Brodie, follow her on Instagram @brodie_mai.
We're back with the second half of the Plant-Based Athlete FAQ, diving in and answering the most common questions about performance nutrition as an athlete following a plant-centered diet. I'm joined by fellow mountain athlete and nutrition coach, Vic Johnson, to discuss topics like iron and performance, the differences between vegan and omnivorous athletes, balancing fiber intake around exercise, and more. Be sure to check out Vic @vegantrailrunner and learn more about my sports nutrition consulting services at intheflownutrition.com.
In the final installment of my Plant-Based Athlete Nutrition information series, I'm joined by fellow plant-powered mountain athlete and nutrition nerd Vic Johnson. We answer the most frequently asked questions pertaining to performance nutrition for plant-based athletes. In the first part of the two-part episode, we dive into questions like WHY start a plant-based diet as an athlete, thoughts on protein, intermittent fasting, and fueling before, during, and after workouts. To connect with Vic, check him out on Instagram @vegantrailrunner.
Uri Carlson is a registered dietitian and mountain athlete from Breckenridge, Colorado who works with a multitude of athletes to fuel their performance with an emphasis on real food and a positive relationship to nutrition. To learn more about Uri and connect with her, follow her on Instagram @uri_carlson or her website innerwildnutrition.com.
In the second installment of a series dedicated to helping new, aspiring, or experienced plant-based athletes thrive with their nutrition, I discuss some key nutrients to be aware of, their sources, and how to incorporate them into your diet through foods. I then share a sample day meal plan that fits the needs of a hard training athlete.
I sit down with Coach Jason Koop, the head ultrarunning coach for CTS Coaching and the host of the popular ultrarunning podcast, KoopCast. We discuss his early days of coaching, working with the punches of COVID-19 in sport, youth athlete development, battling nutrition quackery and misinformation, and plenty more. Keep up with his wisdom on social media @jasonkoop.
Introducing a new series on the podcast: a primer for new and experienced plant-based athletes alike to thrive and do it right. This first installment is meant as an introduction to the series and some steps and advice for getting started.
This is part 2 of the round table conversation with cycling coach Isaiah Newkirk of FasCat Coaching. We go back and forth discussing topics like Strava and power meters for junior athletes, nutrition and weight, training the body and mind in younger athletes, being a multi-faceted athlete, the future of coaching, and more. Be sure to check out Isaiah's podcast: The Training Edge.
Kicking off season 3 of In The Flow with a conversation I recently had on the Training Edge Podcast, hosted by friend and fellow coach, Isaiah Newkirk. We dive into a round table type discussion of various topics related to sport, coaching, and nutrition, including coaching junior vs. adult athletes, nutrition education for youth athletes, and more. Subscribe to the Training Edge Podcast wherever you stream your podcasts and stay tuned for part 2.
I share my favorite moments from the wonderful conversations I've had on the podcast this year, and reflect back on some of the lessons learned from them. Thanks to all of the fantastic guests of the show, and to you, the listener, for joining me in this crazy year.
Mina Leslie-Wujastyk is a professional climber, nutritionist, physiotherapist, and co-host of the Curious Climber podcast. We chat about her diagnosis and experience with Relative Energy Deficiency in Sport, podcasting, nutrition philosophies, vipassana meditation, and more. Follow Mina on Instagram @minaclimber and her website, https://www.minalesliewujastyk.com/.
A brief introduction to the mission behind In The Flow, what to expect from the show, and some background on myself, Jackson Long.
Kelly McNulty is a PhD researcher specializing in understanding the female athlete, particularly the menstrual cycle's influence on athletic performance. She's also the founder of period of the period, a social media platform dedicated to shifting the paradigm and narrative for women's health and performance in sport by disseminating evidence-based information, education, and awareness on female athlete related issues. Learn more at @periodoftheperiod on Instagram.
Winter is here in the mountain West and with COVID very much remaining a fixture of our lives, more mountain dwelling athletes are likely going to be venturing into the backcountry for some movement, solitude, and nature therapy and escape crowded ski resorts. With that comes the need for understanding the nutrition demands of a pretty intensive sport for fueling enjoyment, performance, and safety. I break down 4 steps for eating well in the backcountry. For the companion article, visit https://theprokit.com/posts/how-to-eat-for-backcountry-skiing/
Dr. Kristin Keim is a clinical sports psychologist who has worked with many top performers across sporting disciplines, including world champion mountain bike star, Kate Courtney. Her work centers around supporting athletes and their "village" to pursue performance in sport and in life.
We talk flow states, performance philosophy, the intersections between performance psychology and performance nutrition, and more. Learn more about Kristin at keimperformanceconsulting.com and follow her @thek2.
This week, I answer listener questions on the 4th installment of Ask Me Anything. I cover topics like soy controversy, omega 3 supplementation, how my diet has changed over the last 5 years, protein intake, music tastes, nutrition education and behavior change in sport, and plenty more. Big thanks to everyone who submitted questions, I hope this is helpful!
Will Girling is a sports performance nutritionist (MSc, SENr) working with a variety of athletes, and is the lead nutritionist for EF Pro Cycling. A chef and athlete himself, Will brings a ton of wisdom to the show from his work with WorldTour riders and amateurs alike. We talk about the importance of cooking for building self efficacy in nutrition, mistakes the pros and amateurs make with food, and his thoughts on vegan diets for athletes. To connect with Will, visit willgirling.com and his YouTube channel, https://www.youtube.com/user/williham68.
I'm baaaaaack. Quite excited to be back in the podcast flow after a few weeks off, and I jump straight in with some updates and musings on wearing the coach and nutritionist hat, labelling good vs. bad food, and seeing the big picture of eating well as a human|athlete.
What determines how fast we run, ski, ride, or swim? How do we improve our endurance? This week on the podcast, I discuss the three major physiological determinants of endurance performance, why they matter and how to improve them, plus how nutrition is involved and why we need to also consider the big picture. For more, including the show notes for this episode, visit intheflownutrition.com.
I speak with former pro cyclist, mom, sports nutritionist and bone health expert Anne Guzman on a variety of topics including relative energy deficiency in sport, bone health and nutrition, absolutism and dogmatism in nutrition, the role of the coach in the world of nutrition, and more. To learn more about Anne, visit http://theprokit.com/p/anneguzman and follow her on Twitter @guzmannutrition.
One of the greatest social issues and dilemmas of our time is something that almost all of us engage with every single day: social media. I’ve shared my thoughts on this before, have deleted my accounts many times, and just like a lot of us, really struggle with the addictive and mental aspects of these technologies. So, after watching the new Netflix documentary The Social Dilemma, I share some refreshed thoughts on the subject and how we can do our best to navigate this landscape, its implications in the worlds of sport and nutrition, and why we should really reconsider our relationship to our phone.
Connecting with a bigger purpose behind what we eat is critical for long term success and sustainability as humans and athletes. I check in with a status report on my own food and nutrition philosophy with discussions on veganism vs. plant-based, ethical and moral implications of what we eat, and why athletes should look beyond performance in diet. Visit intheflownutrition.com to learn more about all things In The Flow.
I sit down for a conversation exploring nutrition for mountain athletes and evolving our relationship to sport, our bodies, and food with Registered Dietitian Eden Morris.
How does the menstrual cycle affect athletic performance? A brand new meta-analysis and systematic reviews aims to answer that question. I share the findings.
Mountain athlete, nutrition nerd, ski coach, and insightful human Lizzie Larkins returns to the show to answer listener questions about plant-based nutrition for athletes, discuss healthy mindset around things like Strava and competition in the era of COVID-19, and more.
What does your relationship with sport actually look like? Have you been struggling with motivation with the lack of competition and feelings of uncertainty? You're not alone, but it's time to take a look at your relationship to sport and hit the refresh button.
Welcome to another installment of The Friday Flow, where I take a quick dive into a specific topic to help you in your quest to achieve excellence as an athlete and human. This week in the flow I discuss protein for endurance athletes: why is it important, how much do we need, and where should we get it?
Listen in for discussions on specific recommendations, how much protein I eat in a day as a vegan endurance athlete, as well as my philosophical thoughts on the redefinition of protein quality.
I sit down with my friend and fellow athlete meditator john slater for a candid conversation about the parallel threads between movement and mindfulness.
I share a short and simple moving meditation to be used while on a bike ride to cultivate greater awareness, mindfulness, and concentration while pedaling.
there’s no doubt that body mass is an important metric for endurance sports like cycling or running, but there also exists a paradox of which the focus on weight undermines the other arguably more important determinants of success, health, happiness, and performance in athletes. In this short discussion, I share some thoughts and some realism on the topic of weight loss and why I urge athletes take a step back and ask the ever important question: why?
Coffee. The most widely used psychoactive drug (caffeine) and one of the top traded commodities on the planet. Is it something we should avoid? Should we drink it for health or performance? What does the science say? In this short episode, I break down some of the main evidence around coffee and caffeine and whether you should be concerned about your intake or lack of it - and address some of the main questions around it like is coffee dehydrating? Is it bad to be dependent on caffeine? More info at intheflownutrition.com
A cornerstone of improving and progressing as an athlete is learning from mistakes and failures, and the job of coaches and practitioners is to support this growth. Nutrition is a critical piece of this, and many endurance athletes struggle with navigating the nutritional demands of their sport. These 3 mistakes are very common and once addressed and dialed in, can make a tremendous impact on your performance.
If you’re an athlete, particularly an endurance athlete, chances are you’ve experienced some kind of gastrointestinal distress or problems, shall we say, in the area of digestion before, during, or after exercise. It’s a very complicated topic, as both the causes and solutions are far from clear cut. But this week’s episode I sit down with registered dietitian and PhD researcher Patrick Wilson to hear about his new book, The Athlete’s Gut, and some of the latest research on the topic so that athletes can make better food choices to avoid problems in the gut. We cover a lot, including fueling strategies, training the gut, fiber, plant-based athlete considerations, and more.
This week, I'm back with another installment of the Research Report, a series that takes a deep dive into scientific research studies or papers to analyze the methods, results, and conclusion around the article and add commentary and philosophical discussion to help live more healthfully and optimally as athletes and humans. Today we look at a new study published analyzing vegans vs. omnivore athletes and how measures like VO2max, submaximal endurance performance, and muscle strength compare. For the full paper, visit intheflownutrition.com/blog.
Practicing meditation has been one of the most important habits in my life, both as a human and athlete. I take a break from the nutrition side of things to share my thoughts on the benefits of meditation, how it fits into the context of sport, why now more than ever we should develop a practice, and end with a short, 10 minute guided meditation session.
Toms Skujiņš is a professional Latvian road cyclist for Trek-Segafredo based in Girona, Spain and Boulder, Colorado. I sit down for a chat with Toms about staying motivated during quarantine, philosophies around sport and nutrition, lessons learned from the pro peloton, and what it's like to wear the polka-dot jersey at the Tour de France. Follow Toms on social media @tomashuuns.
I answer listener questions ranging from plant-based supplementation, recovery nutrition, musical tastes, what's the deal with collagen, my thoughts on oil in the diet, and more. For full show notes and references, visit intheflownutrition.com/blog.
Christie Aschwanden is a science writer, journalist, and endurance athlete. In her book Good to Go she dives into the science behind recovery and looks critically at many of the popular recovery modalities to answer the question: what actually works? I chat with Christie about the big picture perspectives on recovery and how to gain confidence and stillness as an athlete and prioritize the things that actually benefit performance.
As COVID-19 sweeps its way across the planet, everything is changing in a way that is beyond anything we've ever experienced. Today I sit down with my good friend Vic Johnson to chat about how athletes can stay positive, proactive, and productive during a global pandemic. We talk training, creating your own "epic", pandemic shopping food choices, core routines, and more. Vic is a plant-based mountain ultra runner, future dietitian, and handsome, compassionate human. Find him on Instagram @vegantrailrunner.
Advanced sports dietitian Gemma Sampson beams in to the podcast from COVID-19 lockdown in Girona, Spain for a conversation on the common mistakes athletes make when it comes to fueling and nutrition, relative energy deficiency in sport, plant-based performance, favorite recipes, considerations for young athletes, and more. For more on Gemma, check out her website at dietitianwithoutborders.com.
Fueling for an ultra endurance kind of event is daunting and there’s a lot of information out there. Some good, some not so good. So my goal today is to help sort through things through an evidence informed position and figure out how to best fuel for something like the Dirty Kanza. I’ll talk about substrate utilization, high carb vs low carb, nutritional periodization, training the gut, and more. For show notes, visit intheflownutrition.com
Why does food matter? It can be easy to get so zoomed in on performance and health that we miss the bigger picture. Forget about things like ethics and the environment, and how our food choices impact things bigger than ourselves. But connecting with a greater why for eating in a certain way, or making an effort to give a couple more sh*ts about what we eat can have a huge return on our own health, our contribution to the planet’s health, and the animals we share it with. In this podcast, I break down the three most compelling pillars for why food matters and get a little philosophical.
In preparation for the 2020 Dirty Kanza 200 mile bike race in 3 months, I'm introducing a new series documenting the training and nutrition demands from an evidence-based translation of science into practice. In this introductory episode, I break down what the DK is all about, my goals with this series, and what to expect in future episodes. For more, visit http://intheflownutrition.com.
Nutrition is often characterized as this highly complex science that can overwhelm us easily, and as athlete’s we already have a lot going on from training and competing, travel, gear, and other commitments. But it doesn’t require degrees in nutrition or a deep level knowledge of the science to make good food choices - at the end of the day, it really comes down to what you put on your plate on regular, consistent basis.
In this solo episode, I break down some of the key components to any athlete’s plate to provide some more inspiration and education for you to take with you into your daily meals. For complete show notes, visit http://intheflownutrition.com.
This week on the show I sit down with Lizzie Larkins, a senior on the University of Vermont nordic ski team to chat about the lifestyle of a nordic skier and the lessons she’s learned going through some periods of overtraining and underfueling and how she now applies her studies as a nutrition major to training and racing. We also discuss RED-S in the nordic community, her favorite foods, finding a balance with social media, and plenty more.
This is a fantastic conversation for any young athlete hoping to continue in their career into the collegiate ranks. A 3 time All-American at Junior Nationals, member of the UVM NCAA Ski National Championships squad, and nutrition nerd, Lizzie offers some sage wisdom and advice on keeping things in perspective and fueling the love of sport that is so important to cultivate.
I sit down with performance nutritionist and climbing nutrition specialist, Tom Herbert for a conversation ranging from nutritional considerations for climbers, to addressing RED-S in the climbing community, myth busting specific nutrients for athletes, and differing perspectives on plant based nutrition. To learn more about Tom, visit useful.coach.
I reflect on 2019 and discuss what I'm looking forward to in 2020, and what to expect with the show in the new year.
I sit down with my dear friend, Abby Mickey for a candid conversation on life as a professional cyclist, her struggles through a tumultuous career, nutrition, and what life now looks like after transitioning out of professional sports. For more on Abby, check out Freewheeling, the new podcast from the CyclingTips network: https://cyclingtips.com/2019/12/introducing-freewheeling-a-new-podcast-with-abby-mickey/
This week I bring you all a conversation with an amazing athlete and human, Sonya Looney. For the unfamiliar, Sonya is a professional mountain biker who has an impressive palmares in ultra-distance races including winning the world championships in the 24-hr distance in 2015 and crushing it all over the globe from Mongolia to South Africa. She is now a fellow podcaster, renowned speaker, author, and figure in the sport mindset and performance world and just has a lot of really great stuff to say. I first met Sonya for a podcast a few years ago on Thought For Food, so I wanted to catch up again and nerd out on themes that we both really care about like meditation for athletes, the purpose of the flow state, plant-based nutrition, relationship with food, and more. Learn all about Sonya at sonyalooney.com.
As athletes, we often ride that very fine line between maintaining and over reaching in training and balancing all the other things we have going on in our lives. As such, it's useful to learn to listen to our bodies while also monitoring and measuring critical nutrients like iron and vitamin D, and understanding what too much exercise looks like. This week on the show, I sit down with naturopathic physician and master's cyclist Dr. Steve Parcell to chat critical nutrients for athletes, considerations for older athletes, and the consequences of too much exercise. You can learn more about what Dr. Parcell is up to at https://www.naturemedclinic.com/.
I'm back with another questions and answers session hitting topics like raw vs. cooked food, athletic starvation/energy availability, rest days, intuitive eating, and more. Please consider leaving a review on Apple Podcasts and subscribing wherever you listen to podcasts.
As an homage to my previous podcast, Thought For Food, I want to repost some of my favorite episodes. Starting off with one of my proudest - What's the Deal with Fiber. My co-host Aaron Stuber and I break down everything you need to know about the world's most underrated and wonderful nutrient. As you'll hear, fiber feeds the vast colony of intestinal bacteria - our microbiome - to fuel the good ones doing all sorts of awesome stuff including immune function and cancer growth prevention, and of course implicated in those epic dumps we all love. For references, visit http://intheflownutrition.com/blog.
This week on the pod, I share my 5 favorite foods and 5 favorite meals for athletes either new to plant-based eating or who want to simply add some new ideas into their routine. It can seem daunting to start eating more plants as an athlete, and what to even buy at the grocery store is the first hurdle to overcome. So I’ve chosen 5 foods and 5 meals (which include all of the foods) to get you started, and each one is evidence-based for health and performance, and also inexpensive and accessible at any standard grocery store. You’ll also hear from my buddies Vic and Ian who are vegan jedi masters, share their favorites and some tips. For more info and resources, visit intheflownutrition.com
In another installment of my series, The Research Report, I break down the recent set of papers published in the Annals of Internal Medicine that recommend us not to reduce our intake of red and processed meat based on the evidence. For more info and relevant links and resources, visit intheflownutrition.com/blog.
I talk nutrition for mountain athletes with performance dietitian Rebecca Dent. We discuss fad diets, the unique needs of ultraendurance athletes, plant-based nutrition, and the connection between what we eat and tapping into flow. For more on Rebecca, visit https://www.rebeccadent.co.uk/
Social media has become a ubiquitous piece of our cultural fabric, but do the positives outweigh the negatives? I share my thoughts on why I quit social media, craving attention vs. paying attention, the attention economy, digital minimalism, the Four Horsemen of the Social Media Apocalypse, and more. For more info, resources, and links mentioned in the episode, visit intheflownutrition.com/blog.
A key concern for athletes is low energy availability, and the consequences can be significant on health and performance. A recent concept and discussion point in the field of sport nutrition and exercise science is Relative Energy Deficiency in Sport, also known as RED-S. It's an incredibly important thing to be aware of as athletes, so in this installment of The Research Report, I break it down based on some of the latest literature on the topic. I discuss:
- My own personal connection to RED-S and how that experience has influenced my goals in sports nutrition
- The definition of RED-S and low energy availability, and how it may happen either intentionally or unintentionally
- The mechanisms at play and their effects physiologically
- Plus more
For the articles mentioned and other relevant resources, visit the podcast page at intheflownutrition.com.
Q&A's are one of my favorite parts of the podcast flow. This week is the first Ask Me Anything, and I answer listener questions ranging from protein science, plant foods to make muscle gains, the validity behind Wim Hof and cold exposure, cultivating a community of like-minded people, and more. Thanks to everyone who submitted questions, and for things In The Flow, visit http://intheflownutrition.com
I sit down with fellow plant-based mountain athlete and friend Laura Stamp to chat about growing up as an endurance athlete, burnout in sport, Guillain-Barre syndrome, fueling ultra-endurance exercise on plants, and more.
In the first installment of a new series on In The Flow called The Research Report, I break down an interesting and relevant article in the nutrition scientific literature to help bring more awareness and science literacy to athletes.
This week, we take a look at an observational trial quantifying and analyzing the nutritional intake of elite cross-country ski racers during a heavy block of training and a simulated sprint race. We'll talk about macronutrients, relative energy deficiency, and more. Learn more at http://intheflownutrition.com.
I share my thoughts on the practice of meditation, including my recent 10-day silent retreat experience, general benefits of meditation, and how its influenced my feelings about social media, athletic performance, and more. For more resources, check out http://intheflownutrition.com.
It should come as no surprise that recovery is absolutely, without question, a critical factor in exercise performance. Recovering from and adapting to the training and stress we subject ourselves to through exercise is how we get stronger. Nutrition is part of this puzzle. In this episode of In The Flow, I discuss the science behind why food is so important in the recovery process, from the acute/short term to the chronic/long term considerations. I hit on things like:
- The three main factors to focus on in the acute phase of recovery
- The role of carbohydrate vs. protein in acute vs. chronic recovery
- How the immune system is affected by nutrition and how that impacts recovery
- My favorite post-workout recovery meal
- And more!
For more info, check out http://intheflownutrition.com/blog
Scott Johnston is an endurance coach, author, alpinist, and co-founder of UphillAthlete.com. We discuss his new book, Training for the Uphill Athlete, endurance metabolism and nutrition, fat adaptation, overtraining syndrome, strength training for endurance athletes, and more.
I sit down with my dear friend and previous Thought For Food co-host, Aaron Stuber to talk about the concept of Lifestyle Medicine and how it can be applied to active people and athletes. Aaron is a Lifestyle Medicine board-certified registered nurse, health coach, mountain athlete, and dad.
We discuss the 6 pillars of Lifestyle Medicine, meditation, social media, exercise addiction, and more. Learn more about what Aaron is up to at http://aaronstuber.com
Carbohydrates, perhaps more than any other nutrient found in food, has drawn years of controversy, confusion, and even fear. Today on In The Flow, I break down the fundamentals of carbohydrates and look at this class of macronutrient through an evidence-based lens, and connect to some reason and sense to help you better understand the truth. In this conversation, we'll discuss:
- the basic definition and function of carbohydrates from a biochemical and physiological perspective.
- how we arrived at this fear surrounding carbs and the problem with demonization of one single nutrient and "nutritionism".
- the importance of carbohydrate for athletes and active humans.
- plant-based nutrition and carbohydrates.
For further reading and references for this episode, please visit http://intheflownutrition.com/blog.
The sport of climbing demands a tremendous combination of strength, technique, mental fortitude, and determination. However, even at the top of the sport's ranks, it's common to struggle with many of the challenges the every day athlete faces — burnout, injury, obsession, and questioning one's purpose with sport. Tyler Landman is a professional climber that has recently shifted his relationship to the sport to find more balance and flow through purpose over performance and redefining what meaningful movement looks like.
"The food we eat and the way we produce it will determine the health of people and planet, and major changes must be made to avoid both reduced life expectancy and continued environmental degradation."
-The EAT-Lancet Commission on healthy diets from sustainable food systems
Our food choices have perhaps the greatest impact on the environment out of any of our individual daily choices. It's impossible to separate the two, but we have a ton of control. In this week's episode, I discuss a recent landmark report from the journal The Lancet titled "Food in the Anthropocene: the EAT- Lancet Commission on healthy diets from sustainable food systems." This interdisciplinary team of researchers make the case for developing a reference diet that simultaneously meets the nutritional needs of a global population, and meets climate and environmental sustainability goals.
For more info, check out the episode post at intheflownutrition.com/blog.
Abby Mitchell is a professional trail runner, plant-based athlete, and mountain enthusiast. We talk fueling and thriving as a plant-based endurance athlete, what flow means to her, and more.
To continue with setting the stage for In The Flow with some introductory episodes, this week I provide an overview, macro-level discussion of my philosophy around nutrition for athletes, and how I intend to share nutrition education in future episodes. The goal of this podcast is to combine an evidence-based approach to sports science and nutrition with a more zoomed out, lifestyle perspective in order to find flow and sustainability as active humans.
For more, check out http://intheflownutrition.com.
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I sit down with professional ultrarunner, science enthusiast, and mountain athlete, Hillary Allen to chat about the athlete's warrior path, how she views strength, gravel bikes, and more. You can follow Hillary on Instagram @hillygoat_climbs.
For more nutrition and mountain athletic content, visit http://intheflowpodcast.com.
The Carnivore Diet is the latest diet trend sensation to hit the mainstream. But does it actually make any sense or based in any science? Let's find out.
For more resources and references related to the topics covered in this episode, visit http://intheflowpodcast.com/blog.
Welcome, ladies and gentleboys, to the inaugural episode of In The Flow. In The Flow is a weekly podcast for those of us who find flow through conversations on evidence-based nutrition for athletes and beyond to fuel bodies, minds, and adventure through good food and meaningful movement.
I'm Jackson Long, the host of this show, and in this first episode, I introduce the purpose and mission behind In The Flow. I give a little bit of background on who I am and what inspired me to embark on this whole thing, and then what to expect in the forthcoming episodes. I hope you enjoy it, and thank you for listening.
website: http://intheflowpodcast.com
instagram: @jacksonlong
strava: http://strava.com/athletes/jacksonlong