The Eat for Endurance Podcast

Want to get in touch? Send Claire a message!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:1. If / when you should take collagen supplements and if so, what is an effective dosage2. How to eat on rest days and specifically, if you need to eat protein at breakfast3. How to fuel yourself during a 200 miler, especially at mealtimes 4. How to stop mindlessly eating candy everyday from the candy bowl at workI 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 4Fill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!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 feelingsHow life stress can contribute to underfueling, overtraining, and REDsHow to navigate poor body image moments and body weight fixationHow to cultivate mental resiliency in everyday and athletic situations Other mental / behavioral barriers to self-carePrevalent myths about eating disordersAnd 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 InstagramWatch this episode on my YouTube page Check out my free nutrition downloadsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo! I’m excited to share my interview with Melissa Azzaro, RDN LD aka The Hormone Dietitian about how to get better sleep. Melissa and I talked for over 90 minutes about a TON of different factors that impact sleep, including nutrients, eating patterns, supplements, lifestyle behaviors, and more.Sleep is a huge and complicated topic, and sleep problems are often linked back to numerous things. Here are some of the things we highlighted:Why hormone imbalances, including during perimenopause and times of low energy availability, lead to sleep issuesWhat types of dietary habits and patterns impact sleep quality and quantityHow eating enough, and including enough carbs, is so important for sleepWhy drinking alcohol is doing you no favors in the sleep departmentThe effects of caffeine on sleep and differences among indiviudals Herbal and nutrient supplements that may improve sleepHow exercise can affect sleep, especially relating to timingOther lifestyle factors that impact sleep (e.g. light, temperature, etc)And so much more!When thinking about how to get better sleep, your best bet is to start with some basic, foundational things. Listen to the episode for some recs and ideas!Just a heads up - 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 partly because Melissa is a women's health dietitian!But don’t worry, we cover many things that are relevant to everyone too. I hope you enjoy the episode!Links & Announcements:Melissa’s website and InstagramWatch this episode on my YouTube page Check out my free nutrition resourcesSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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 InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 98 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 offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 97 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 QueensHer relationship with food and movement when she was youngHow she navigated a variety of different eating disorders and disordered eating behaviors as a young adultWhat nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and mealsHer journey to becoming a runner and coach Her bagel shop order and why cottage cheese needs to be left aloneHow she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herselfFoods and products that you’ll find in her backpack as a fitness professionalRandom 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 InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingShop 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 perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch: claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 96 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 InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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 InstagramWatch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 94 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 InstagramWatch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!I’m sure many of you are still taking in all the Western States and Olympic Trials content, but in case you want a little break, I finally got last week’s podcast episode published! Episode 93 of the Eat for Endurance Podcast features runner and jewelry designer, Erica Sara Reese, who is the talent behind Erica Sara Designs. 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. Erica has spoken openly about her recent struggles with burnout, breast cancer, and perimenopause, and continues this discussion and where she’s at now in today’s episode. Here are some of the other things we explore:How her nutrition and overall self-care routine has evolved, especially in recent yearsWhat survival looks like - not in the context of cancer, but relating to the juggling act of everyday life (parenthood, running our own business, preparing food for the family, taking care of yourself, relationships, etc.)The individual nature of nutrition decisions, and how the most important thing is what feels good to you in your unique bodyWhile I asked many of the same questions I often include in my Athlete Nutrition Profiles, this was a far more conversational episode than usual. Some of you don't like it when I talk that much, but I think many of you will relate to what we are both experiencing in our own lives, and I hope you enjoy our discussion!Links & Announcements:Follow Erica on Instagram and check out her websiteWatch this episode on my YouTube page Check out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 92 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 dietitianHer 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 / REDSHow she recovered to make the Olympic marathon teamHer experience placing third in the Boston MarathonHow she fueled more than two decades of competitive marathonsWhat her transition into ultra running has been likeHow she feeds her family of 5Racing plans for the futureThis 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 InstagramWatch this episode on my YouTube page Check out my free and for-purchase digital offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perks for just $6/monthPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 91 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, includingInjury prevention (briefly)Nutrition strategies to recover 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 managementNutrition when returning to sportI 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!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:Callie’s website and Instagram Watch this episode on my YouTube page Check out my free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 90 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 courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 89 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 InstagramWatch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE Fueling Before Exercise Guide and to receive my monthly newsletterFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 88 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 courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 87 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 InstagramTry Skratch using my affiliate 20% discount code EATFORENDURANCE20 Check out my YouTube page to watch this episodeCheck out my NEW performance nutrition digital downloads hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease follow/subscribe to the show and give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 86 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 are chatting 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 InstagramAnnouncements:Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 85 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 courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!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:Dawn’s Website: https://www.dawnjacksonblatner.com/Follow her on Instagram (@djblatner)Check out my YouTube page to watch this episodeCheck out my NEW digital downloads and upcoming course hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 83 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 @jwlevittAnnouncements:Check out my YouTube page to watch this episodeCheck out my NEW performance nutrition digital downloads hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).