Explorez tous les épisodes du podcast The Eat for Endurance Podcast
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Recovery Nutrition for Endurance Athletes with Claire Shorenstein, MS RD CSSD
05 Sep 2024
00:41:24
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!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Finding Joy in Fitness and in Fueling with Coach and Runner Amanda Katz
22 Aug 2024
01:20:02
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 Queens
Her relationship with food and movement when she was young
How she navigated a variety of different eating disorders and disordered eating behaviors as a young adult
What nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and meals
Her journey to becoming a runner and coach
Her bagel shop order and why cottage cheese needs to be left alone
How she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herself
Foods and products that you’ll find in her backpack as a fitness professional
Random things that make her piss boil (nutrition edition)
And so much more!
I hope you enjoy learning all about Amanda and hearing her nutrition story.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Running Toward Recovery: Trey Duncan’s Path from Alcoholism to a 2:57 Marathon
18 Apr 2024
01:00:35
Welcome to Episode 88 of the Eat for Endurance Podcast, featuring Masters 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 started the recovery process for his addiction. He had enjoyed distance running in the past, and wanted to get back into the sport!
In this episode, we talk about how Trey went from underweight, underfueled, frequently injured, and over trained runner to a healthier, smarter, and faster athlete. He needed a major overhaul of his everyday diet, a lot of education surrounding everyday and performance nutrition, and focused work on other things like sleep and stress management.
I also recommended Trey to a running coach, so that he would follow a more structured training plan. He tended to lean heavily on exercise for comfort and just to have something to do, and he needed someone to hold him back.
After we stopped working together, Trey kept in touch to share some wins with his running. He recently 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 2:57 LA 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 shows just how dramatically life can change over a relatively short period of time when you seek the help that you need.
Sign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Personalized Hydration with Sports Dietitian Colette Vartanian
04 Apr 2024
01:26:38
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!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Deep Dive into Cortisol with Sports Dietitian, Dana Eshelman
21 Mar 2024
01:11:52
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!
Sign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discounts
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Real Talk with Janet Cunningham: The Journey of a Back-of-the-Pack Ultrarunner
07 Mar 2024
01:30:37
Welcome to Episode 85 of the Eat for Endurance Podcast, where I sit down with trail and ultra runner Janet Cunningham - a back-of-the-pack athlete with a powerful story to share.
Janet is not only a passionate runner, but also a mental health professional and a dedicated fan of the podcast. She reached out to share her unique journey with nutrition, and I’m so glad she did!
While many of you love hearing from professional athletes, a number of you have expressed interest in hearing more from recreational athletes. This episode is for you!
Janet’s athletic background began with swimming and rowing during her younger years, but it wasn’t until about five years ago that she discovered running, and eventually ultra running. Along the way, she’s faced and overcome struggles with body image, REDS (Relative Energy Deficiency in Sport), and injuries. Through it all, the importance of community support, mental health, and individual recovery strategies has been central to her growth and success as an athlete.
In this episode, we dive into:
Janet’s journey from swimming and rowing to ultra running
Struggling with and overcoming body image issues
Dealing with RED-S and the role of nutrition in her recovery
The impact of injuries and how to stay mentally strong
The power of community and support in her athletic and personal life
Janet’s story is a testament to perseverance, recovery, and the importance of self-compassion. I hope you find inspiration in her journey - and if you’re interested in sharing your own, feel free to get in touch!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Joy is a Nutrient with Sports Dietitian Dawn Jackson Blatner
22 Feb 2024
01:25:38
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.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling for The Long Run: Jonathan Levitt on Nutrition and Running Adventures
08 Feb 2024
01:36:11
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.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling the Ride: Tessa Timmons on Surfing, Body Image, and Adventure
25 Jan 2024
01:12:43
Welcome to Episode 82 of the Eat for Endurance Podcast, featuring Tessa Timmons, a professional long-board surfer with O’Neill.
I know this show is mostly focused on endurance athletes, but I love talking to athletes in different sports and learning about their nutrition journeys. So today is one of those episodes!
As you guys know, I grew up in Santa Cruz, a major surfing town, but I never surfed here. The only time I attempted to surf was in Hawaii and let’s just say, it’s NOT my sport. But I love to watch it, and I’ve worked with many clients who are recreational surfers, so it was only a matter of time until I featured a surfer on my show!
Tessa technically lives in California, but it’s hard to pin her down. She frequently travels the globe chasing waves and at the time of our recording, she had just gotten back from a VERY long surfing adventure across Asia and Africa.
Tessa and I covered so much in this episode. We discussed surfing culture and the differences between short and long board surfing, growing up as 1 of 11 siblings, struggles with nutrition and body image as a model and surfer, her dreams of turning pro and how that came about, how she fuels (and sometimes doesn’t fuel) her surfing, how her nutrition changes when traveling around the world, and so much more.
I loved chatting with Tessa, and I hope you enjoy this break from the world of endurance.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Metabolic Efficiency Training with Sports Dietitian Bob Seebohar
11 Jan 2024
01:05:40
Happy New Year and welcome to Episode 81 of the Eat for Endurance Podcast!
Today Sports Dietitian Bob Seebohar (MS RD CSSD CSCS) of eNRG Performance joins me on the show to chat all about Metabolic Efficiency Training (MET), a concept that he created in the early 2000s. MET can be defined as a systematic nutrition and exercise approach to improving the body's ability to use its internal stores of nutrients, specifically carbohydrates and fat. It’s also a way to optimize your blood sugar through proper periodization of food, using a non-diet approach.
We explore this concept in great detail, talk about what nutrition periodization for athletes looks like in everyday and performance nutrition, and discuss how you can test for metabolic efficiency.
This was a fantastic conversation and I hope you all enjoy it and find it useful!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Peak Performance for Endurance Athletes (Sneak Peek!)
21 Dec 2023
00:48:00
Welcome to Episode 80 of the Eat for Endurance Podcast, and my last episode of 2023!
As you may have heard in my previous episodes, I’ve been working on a new self-paced course called Peak Performance for Endurance Athletes: Your Ultimate Guide to Strategic Fueling. I thought it would be fun to give you all a FREE sneak peek, so I've recorded the first module for you all to enjoy. The course itself will include detailed slides with lots of visuals and a video of me speaking, plus downloads at the end, so keep that in mind when you listen to the audio only.
I have a few more modules to finish, and then I will record the whole course (today is just me presenting to you and isn’t the actual course recording). And even since I recorded this episode, I've already added a couple more slides to Module 1, so you'll get some additional great info. My goal is to release the full course by early February, so stay tuned for that if you’re interested.
Since this is my last episode of the year, I want to wish everyone a very Happy Holidays. I hope you are all able to take some time for yourself to celebrate, whether that’s with loved ones, out in nature, or doing whatever else makes you happy, and of course with plenty of good food. Thank you for being a part of my community and for supporting the show! It means a lot.
Alright, Module 1 of Peak Performance for Endurance Athletes - let’s do this!
Links & Announcements:
Join my email list to download my FREE winter fueling guide, get my monthly newsletter, and find out when my course Peak Performance goes live!
Support the show by purchasing one of my awesome Trucker hats (BOCO Gear) or stickers
Don’t want merch? Support the show over on my Patreon page to make a donation
You can also support the show without spending money by following or subscribing to the show wherever you listen, giving it a 5 star rating, and writing a review
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Endurance athlete, scientist, and entrepreneur, Simon Donato
07 Dec 2023
01:20:44
Welcome to Episode 79 of the Eat for Endurance Podcast, featuring Simon Donato, an endurance athlete, scientist, entrepreneur, and life-long adventure seeker.
If you’re not familiar with Simon, he has a really interesting background. He grew up exploring and playing multiple sports, eventually getting into adventure racing while at University. After getting his PhD in Geology, he founded a company called Adventure Science, where he leads teams of Athlete-Explorers on various scientific expeditions in remote parts of the world. He also hosted the TV show Boundless for three seasons, documenting his endurance adventures around the world, and owns Stoked Oats, an oatmeal and granola company.
Simon lives with his family in Canada, and adventures look slightly different now that he has two young kids, but he is still living the adventurer life. I loved hearing all the details of his athletic and nutrition journey, and I hope you do as well.
Links & Resources:
https://www.stokedoats.com/ - use the code STOKEDEFE on their website for 15% off your purchase. FYI this is an affiliate link, but they did not sponsor this episode - sharing because I enjoy their stuff.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Organic, Processed, and GMO foods with Brooke Czarnecki, RDN LD
08 Aug 2024
01:24:42
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.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Plant-Based Nutrition for Endurance Athletes with Sports Dietitian Kelly Jones
24 Nov 2023
01:07:44
Happy Thanksgiving and welcome to Episode 78 of the Eat for Endurance Podcast. Fellow Sports Dietitian Kelly Jones (MS RD CSSD) of Kelly Jones Nutrition returns to the show today to chat with me about plant-based nutrition for endurance athletes.
Kelly calls her diet plant-forward, while I am very much a plant-loving omnivore. As this show seeks to demonstrate, there are many different ways to eat to feel good, enjoy life, and perform well, as long as the eating pattern you are following meets your individual energy needs and macro and micro nutrient requirements.
Plant-based eating can absolutely work well for endurance athletes, just as omnivorous eating can also work well. It’s worth noting that there are MANY reasons why people choose to include more plants in their diet that have nothing to do with performance. But with the growing popularity of plant-based eating including among endurance athletes, it begs the question - does going vegan or vegetarian improve performance? We’ll of course get into this. You can also check out past interviews I’ve had with high-performing vegan athletes if you’re interested, such as Mike Wardian (Ep. 26, 53), Sage Canaday (Ep 71), and Yassine Diboun (Ep. 34).
So if you’re feeling a bit plant-curious and want to learn more, please enjoy my conversation all about plant-based eating and endurance performance with Kelly Jones.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Pro Beach Volleyball Player Betsi Flint
09 Nov 2023
00:55:40
Welcome to Episode 77 of the Eat for Endurance Podcast, featuring Betsi Flint, a professional beach volleyball player on Team USA.
Betsi is a 6-time Association of Volleyball Professionals (AVP) Champion and holds a number of other awards and accolades, including gold and silver medals at several International Volleyball Federation games. She is currently training for the 2024 Paris Olympics and is ranked 9th in the world, after her recent 9th place finish at World Champs! She also has a 2-year old daughter, who joined us a few times throughout the episode, because toddlers definitely don’t care about podcast recordings or locked doors, which is totally fine. I’ve been there myself many times!
Betsi and I chat about her nutrition experiences as an athlete training for the Olympics, and the steps she has taken to balance her career and professional dreams with motherhood. We also explore how her nutrition has evolved since she was a younger athlete, including overcoming a period of restrictive, rigid eating behaviors in favor of the more flexible and fully fueled approach she follows today.
I hope you enjoy this one and for my fellow busy parent athletes out there, I think you’ll find our discussion helpful and relatable.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
How to Carb Load with Sports Dietitian Meghann Featherstun
26 Oct 2023
01:09:14
Welcome to Episode 76 of the Eat for Endurance Podcast, featuring fellow sports dietitian and runner Meghann Featherstun (MS RD CSSD) of Featherstone Nutrition.
I’ve had carb loading on my list of topics for awhile now, and I couldn’t think of a better dietitian to tackle this one with me than Meghann. She is known for her love of graham crackers, and she literally sells a shirt hat says “carb monster” on it, so I knew she would be down to chat about carbs with me!
We touch on Meghann’s background as a clinical turned sports dietitian, as well as her journey to becoming a 2:49 marathoner (we recorded the week after she clocked her PR in Berlin!). Then we dive into ALL things carb loading.
This episode will teach you WHY carb loading is beneficial, WHEN carb loading is appropriate (SPOILER - for any race over 90 minutes!), and HOW to do it properly. We will also address many of the common issues that we see as Sports RDs and questions that we frequently get from our athletes.
I hope you enjoy this one and find it useful as you prep for the NYC Marathon, or any other endurance events you have coming up in the future!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Long Course Triathlon Nutrition with Sports Dietitian, Stevie Smith
12 Oct 2023
01:22:15
Welcome to episode 75 of the Eat for Endurance podcast, featuring fellow Sports Dietitian Stevie Smith (MS RD CSSD). Today we’re discussing performance nutrition for triathlon, specifically for the 70.3 and 140.6 distances. Stevie is not only an experienced dietitian, but she has also finished ten full ironman distance triathlons and numerous 70.3 races, so I knew she would be a great RD to cover this topic with me.
Many of the sports nutrition principles that we discuss for long distance running, cycling, or other endurance sports like triathlon are the same. We aim for a certain number of grams of carbs per hour, we have to replace sweat losses with water and electrolytes, train the gut, eat adequately day to day, and so much more. But we DO need to change our specific nutrition strategies from sport to sport, and this episode addresses the nutrition challenges that are unique to long-course triathlon.
I realize this episode is coming out right as the tri season is wrapping up and with Kona in a couple days, but hopefully you find it useful and have some things to think about for your training next year.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Recreational Distance Runner Alice Rosso
28 Sep 2023
01:19:38
Welcome to episode 74 of the Eat for Endurance podcast, featuring recreational distance runner and screen writer, Alice Rosso.
I love showcasing a variety of voices and have been trying to include more recreational athlete episodes, so I was excited when Alice reached out as a fan of the show who wanted to share her story. We recorded in early August, just after she completed the Speedgoat 50k.
Alice talks about growing up in Italy, living and training in her current home of Salt Lake City, her struggles with disordered eating and how it nearly destroyed her relationship with her Italian family, her ongoing work with a Registered Dietitian, her career as a screen writer, and a life-threatening accident she recently had out on the trails.
I hope you all enjoy this one, and if any of you would like to be considered for a recreational athlete nutrition profile, please email me at Claire@eatforendurance.com with some details about yourself and why you would like to share your story on the show.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Relative Energy Deficiency in Sport with Sports Dietitian Heidi Strickler
14 Sep 2023
01:43:18
Welcome to Episode 73 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian Heidi Strickler, MS RD CSSD.
Heidi is a trail runner and self-proclaimed outdoor junkie based in Seattle. I got a listener request to do a show on relative energy deficiency in sport - also known as RED-S (soon to be REDS) - around the same time I heard Heidi’s interview on the Trail Society podcast, and knew she’d be a great dietitian to tackle this topic with me. I have covered this topic before but it’s been over two years, so it was time to do an updated deep-dive.
We cover the basics of REDS including warning signs, the normalization of disordered eating especially among endurance athletes, intentional versus unintentional under-fueling, the importance of nutrient timing versus end of day nutrient adequacy, practical advice on how to make sure you’re eating enough and not just relying on hunger cues, menstrual dysfunction, what treatment to regain a period may look like, and SO much more.
Please note - just like eating disorders do not have a specific "look," underfueled athletes may or may not show the clear warning signs of REDS that we discuss. For example, they may still have a normal period or they may have normal bloodwork. Pay attention to how you feel during the day, your bowel habits, your sleep, your appetite, how you're recovering from workouts, and the overall picture of your eating and training patterns.
I hope you enjoy this episode and find it helpful!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Nutrition for Peri- and Postmenopause with Sports Dietitian Dina Griffin
31 Aug 2023
01:28:28
Welcome to episode 72 of The Eat for Endurance Podcast! Today’s guest is sports dietitian Dina Griffin, MS, RDN, CSSD, CISSN, who I invited on the show to chat about Peri- and Postmenopause nutrition for female athletes.
Dina is the Owner and Founder of The Nutrition Mechanic, and she also co-hosts the Inside Sports Nutrition podcast with fellow sports RD, Bob Seebohar. Some of Dina’s specialities include endurance sports nutrition, women’s health and athletes in peri- and postmenopause, so I knew she’d be a great match for this topic!
I’m not in perimenopause yet, but I certainly will be at some point in the not-so-distant future, so this topic is of great personal interest to me. Peri- and postmenopause also is so important for us active women to speak openly about. Much more nutrition research is needed in this area, but there are some strategies that we can adopt both before and during perimenopause to mitigate some of the changes that may occur later on. Dina and I go into all the details, but it's worth mentioning that eating ENOUGH everyday is one of the most important nutrition considerations for these phases of life (do you see a common theme here in these episodes?!).
I hope you give this one a listen, even if you feel like perimenopause is far away for you, because what you're doing with your nutrition RIGHT NOW will have an impact years down the line. As 53 and 41 year olds, respectively, Dina and I both have a lot to say about nutrition to our younger selves!
Thanks Dina for a great chat, and wishing you the best of luck in your upcoming 100 miler!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling for the Long Haul: Sage Canaday’s Plant-Based Journey from Roads to Trails
17 Aug 2023
01:25:28
Welcome to Episode 71 of the Eat for Endurance Podcast! This week, I’m joined by Sage Canaday, a pro-runner, coach, and plant-based athlete with over 20 years of running experience.
Sage is known for his “any surface, any distance” motto, and his impressive career has seen him excel both on the roads and in the mountains. He’s a 2-time US Olympic Trials qualifier in the marathon and has secured top 20 finishes at both the Boston and Chicago Marathons. In 2012, Sage shifted gears to mountain ultra trail running, where he’s earned numerous wins and podium finishes.
Raised as a lacto-ovo vegetarian, Sage experimented with including meat, poultry, and fish in his diet at different points in his life. However, he found that this “foreign cuisine” didn’t appeal to him or offer any noticeable performance benefits. After some trial and error, he made the decision to fully embrace a plant-based lifestyle.
In this episode, we discuss:
Sage’s transition from road racing to ultra-trail running
His journey to becoming vegan and how it has fueled his athletic success
A look at Sage’s typical day of eating and performance nutrition strategies
How his diet and nutrition approaches have evolved over 20+ years of running
Insights into training, recovery, and fueling for both short and long distances
We recorded this interview in early June, just as Sage was preparing for a busy summer of training and upcoming races. By the time this episode airs, he’ll be gearing up for TDS by UTMB on August 28th in Chamonix. Best of luck, Sage—we’re cheering for you!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
From Biathlons to Ultramarathons: Corrine Malcolm's Evolving Journey in Sport and Nutrition
03 Aug 2023
01:25:37
Welcome to Episode 70 of the Eat for Endurance Podcast! In this episode, I’m joined by Corrine Malcolm, a professional ultrarunner, coach, co-host of the Trail Society Podcast, and Editor-in-Chief at Freetrail.
Corrine’s story is packed with incredible experiences, and even with 90 minutes of conversation, we barely scratched the surface! We dive deep into her background as a high school and collegiate athlete, where she excelled as a Nordic skier and biathlete, all while dipping her toes into the running world. She opens up about her journey through overtraining as a biathlete, the long process of recovering and reclaiming her health, and how her experience chasing the Olympics shaped her mindset when she transitioned into ultrarunning.
One part of her journey that really surprised me is that Corrine was “winging it” with her nutrition until just a few years ago! She shares how her approach to fueling has evolved over time and what’s worked (and not worked) for her throughout her career.
We also veer off into other aspects of her story that make her journey even more fascinating. I loved hearing her unique perspective, and I think you will too!
As a fun update, we recorded this episode on May 31st, and since then, Corrine has had an amazing performance at the Cascade Crest 100, where she placed third! Be sure to check out the Trail Society Podcast to hear more about her experience at that race.
A huge congratulations to Corrine on that accomplishment, and thanks for such a fun conversation!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Performance Nutrition for Ultrarunners with Julie Shobe, MS RD
21 Jul 2023
01:30:49
Welcome to episode 69 of the Eat for Endurance podcast! Today’s topic is Performance Nutrition for Ultrarunners, and features fellow Registered Dietitian and ultrarunner, Julie Shobe MS RD.
Julie and I cover all the building blocks to creating a successful race day nutrition plan, such as:
Hourly carb and protein goals during long training runs and ultra races
Popular sports nutrition products and foods that you can incorporate into your plan
How to train the gut to reach recommended carb and protein amounts per hour
How to identify and hit individualized fluid and sodium targets
How to incorporate caffeine into your fueling plan based on race distance
How to prevent GI issues on long training runs and on race day
Other nutrition considerations (extreme temperatures, altitude, stage races, etc)
We also occasionally stop to compare notes and approaches as Sports Dietitians, which often is one of my favorite parts about having my colleagues on the show.
There are a lot of recommendations in here that can be used more broadly for endurance athletes, but this episode really is for all my ultrarunners out there. I hope you find it helpful, and if you have any follow up questions, please do not hesitate to reach out!
Lastly, a heads up - I had a total mic fail and my voice quality is below my usual standards. My apologies!
Links and Announcements:
Follow Julie Shobe on Instagram (@ultra.running.nutrition)
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Please SUBSCRIBE to and rate/review the show if you haven’t already!
If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling the Ultra Life: Coach Jes Woods' Journey from Triple Jump to 200 Milers
25 Jul 2024
01:14:48
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!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile: Pro-Trail Runner and Co-Founder of Freetrail, Dylan Bowman
07 Jul 2023
01:13:32
Welcome to Episode 68 of the Eat for Endurance Podcast, featuring Dylan Bowman, a professional trail runner, co-founder of Freetrail, and host of the Freetrail Podcast.
Dylan has had a long and impressive career as a trail and ultra runner, with too many wins and podiums from the past 14 years to mention here. These days, he’s at least as well known for his company Freetrail as he is for his success as a pro-runner. And that’s exactly how I connected with him, as he was providing livestream coverage of the Canyons Endurance Runs with fellow pro-runner and Freetrail team member, Corrine Malcolm.
On top of his media company, Dylan became a parent within the last year, which adds yet another dimension to the demands on his time. But that doesn’t mean he’s not still competing - this year, he recommitted to getting back out on the trails and on the racing scene. We had a great chat about how he has been balancing it all, and how for awhile, he had to deprioritize his running.
We of course get into the highlights of Dylan’s training and racing nutrition throughout the different stages of his career, and we explore how his diet and performance nutrition have evolved over time. I love that he approaches his fueling strategies not just from the perspective of what works well with his gut, but also thinking about what works with his personality and overall approach to life.
Okay, let’s get into it. And just an FYI that this interview was recorded in mid-May. Dylan is now running the Hardrock 100 next week, and we wish him the best of luck!
So without further ado, please enjoy my discussion with pro trail runner and co-founder of Freetrail, Dylan Bowman!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Functional Nutrition for Endurance Athletes with Kirsten Screen, MPH RD LD
23 Jun 2023
01:30:35
Welcome to Episode 67 of the Eat for Endurance Podcast, featuring Performance Dietitian Kirsten Screen, MPH RD LD. Today's topic is functional nutrition for endurance athletes, and let me tell you - it is a jam-packed 90 minutes that you do not want to miss!
Kirsten specializes in Integrative Performance Nutrition and has been in the nutrition world for over 20 years. I took a couple of courses with her recently - a longer, more in-depth one on functional nutrition, as well as a shorter course on Ferritin - and immediately knew she would be an amazing guest on the show. Kirsten is a wealth of knowledge, a great teacher, and incredibly entertaining. I know you guys will get so much out of this interview, especially if you are new to functional or integrative nutrition!
FYI this is a huge topic - far too much to cover in one episode - but we touched on the key gut, hormonal, and micronutrient issues that we often see in our clients, and how we go about addressing these issues. More specifically, we cover the following:
What is Functional or Integrative Nutrition?
Gut health in endurance athletes - common symptoms, findings, and treatment protocols
What is the GI-Map / PCR stool test and who should do it?
Key takeaways re: gut health for athletes
Hormonal health in endurance athletes - common symptoms, findings, and treatment protocols
What is the DUTCH test, and why is it so controversial?
Key takeaways re: hormonal health for athletes
Micronutrient concerns in endurance athletes, with a focus on Magnesium and Ferritin
Micronutrient blood testing
Thank you Kirsten for being so generous with your time and sharing your passion for functional nutrition with my audience.
So - grab a pen and paper and please enjoy my discussion with Integrative Performance Dietitian, Kirsten Screen.
Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
If you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors and podcasting is very very time consuming, please visit my Patreon page
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with Kirsten or with myself for individualized nutrition support, please reach out!
Welcome to Episode 66 of the Eat for Endurance Podcast, featuring Ellie Pell, aka Gazzellie, a semi-professional distance runner and Manager of the Skratch Labs Cafe in Boulder, Colorado. Ellie is probably best known as a trail and ultra runner, with several wins and podiums under her belt, but she also is a fierce road marathoner! She qualified for the Olympic marathon trials in 2019, ran the trials in 2020, and is still feeling the pull of the road marathon while in the thick of training for this year’s Leadville 100. I’m excited to see what she tackles next!
Ellie and I had a long chat about so many different things in her life that I won’t even attempt to summarize it here. But suffice to say, her diet and her relationship with food and body have evolved dramatically since she started running in her early 20s. I really appreciated how open she was in sharing the difficult details of her eating disorder history and recovery. We spend a good chunk of time on that, so please skip past that section if you need to do so. There are plenty of other great parts to this interview, and no shortage of laughter!
Thanks Ellie for coming on the show - I know it was a dream come true for you (LOL). I wish you all the best in your upcoming races!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Iron Status and Nutrition During Injury with Sports Dietitian Kelsey Pontius
26 May 2023
01:24:04
Welcome to episode 65 of the Eat for Endurance podcast, featuring sports dietitian Kelsey Pontius, RD LDN CSSD. Kelsey is the founder of her private practice, Meteor Nutrition, and is a talented distance runner as well, qualifying for both the 2020 and 2024 US Marathon Olympic Trials.
Today, Kelsey and I chat in depth about two topics that we frequently address with our athletes - iron status and nutrition during injury. Here’s an overview of what we cover:
Kelsey’s background as an athlete and sports RD
Why iron is such a key micronutrient for athletes
How we, as dietitians, assess if an athlete’s iron status is optimal
All the other micronutrients that are essential to your iron status
Iron supplementation
How frequently athletes with low ferritin should get bloodwork done
Nutrition strategies for injury prevention
Nutrition strategies to recovery from various types of injuries
The importance of cultivating hobbies/interests other than exercise
We hopefully answer any and all questions you might have on these important issues, but of course, if you have more questions, please get in touch!
Kelsey, it was so awesome to finally connect with you on the pod and I appreciate you sharing your time and expertise! Go check out Kelsey below - she's awesome, especially if you love your science with a side of sass.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - Claire@eatforendurance.com
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Canyons Endurance Runs by UTMB: Race recap featuring top 50k and 100k finishers
12 May 2023
00:59:40
Welcome to Episode 64 of the Eat for Endurance Podcast! As many of you know, I was at the Canyons Endurance Runs by UTMB on April 29th to run the 50k. Canyons is a large international event, as it is a qualifier for both the UTMB World Series Finale in Chamonix, France as well as of the Western States 100, so Auburn was buzzing ALL weekend long with amazing athletes.
Not long after I finished my own race, I decided to make the most of the fact that I was surrounded by so many big names in trail and ultra running and see if anyone would be up for a mini race nutrition interview! Turns out, quite a few athletes were happy to chat with me.
I interviewed 11 finishers - 6 pros and 5 recreational - including Cole Watson (1st male in the 100k), Priscilla Forgie (2nd female in the 100k), Hayden Hawks (1st male in the 50k), Eric Lipuma (3rd male in the 50k), Heather Jackson (1st female in the 50k), Abby Levene (7th female in the 50k), Michel Poletti (Co-founder of UTMB), Elise Mordos (100k), Shannon Hataway (50k), Josh Downey (50k), and my husband, Eric Fullenbaum (50k). I also chatted briefly with Sage Canaday and Corrine Malcolm - they didn’t race but were spectating / commenting on all the action of the weekend.
I go over a few themes that I observed - the big one being related to the insane heat of the day and how it affected everyone’s nutrition strategies. The main takeaway, as always, is that there is no one best way to fuel. Not surprisingly, everyone used different products and approaches. Shoutout to all the companies these athletes mentioned, including Precision Fuel Fuel & Hydration, Spring Energy, Skratch, Naak, Never Second, GU, Maurten, and Herbalife CR7.
For the second half of the show, I go into great detail about my own race, including what the scene was like in Auburn, live clips from the trails and my finish, and of course, my nutrition before, during and after my race.
It was a fantastic weekend, and overall, I’m really pleased with how it all went. Thank you to all the athletes who let me shove my phone in their faces right after they ran to chat about performance nutrition! I hope you enjoy the episode.
And if you do, PLEASE show your support by subscribing to the show, sharing it with friends, and leaving a rating / review wherever you listen to your podcasts. I need your help to keep this show going!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Professional Distance Runner Stephanie Bruce
28 Apr 2023
01:32:21
Welcome to Episode 63 of the Eat for Endurance Podcast, featuring professional distance runner Stephanie Bruce.
I’ve been a big fan of Steph’s for many years. I deeply admire how candid and open she is about her professional and personal experiences, whether it’s about race performances, her postpartum body, losing her mother to cancer, daily life with her husband and two young boys, navigating life with celiac disease and other food allergies, or her congenital heart condition. She puts it all out there and in doing so, she inspires so many others on their own journeys.
For anyone not familiar with Steph, she lives with her family in Flagstaff, AZ and runs for the HOKA NAZ elite team. She has been running professionally for over 12 years, and has placed 10th at NYC Marathon, 10th at the London marathon, 6th at Chicago and 12th at Boston. And she’s not shy about telling you that she wants to win! She won her first national title at the 2018 Peachtree Road Race and her third title at age 38 in 2022. She’s currently pregnant with her third child, but she’s ready to get back at it afterwards.
We cover so much in this episode, including:
How her current pregnancy is going
The evolution of her diet as she became a collegiate and pro runner
Her long history of GI and other fueling issues
How she optimized her iron, B12 and folate status
What a typical day of eating looks like, and all her race nutrition favs
Co-founding energy bar company, Picky Bars
Body image
Her BAVD diagnosis
Professional goals post-pregnancy
Thank you Steph for spending time with me on the show and for sharing your nutrition story!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Welcome to Episode 62 of the Eat for Endurance Podcast, featuring recreational ultrarunner, Elise Mordos.
Elise is a New Yorker, born and raised, who works in finance and moved to Boulder, CO during the pandemic for a change of lifestyle. She started running in 2013, and has since run dozens of road marathons and ultras, including the Western States 100. Trail ultras are her main focus these days, and it turns out she’ll be running the Canyons 100k at the end of April, the same race I’m doing (but double the distance)!
Elise has had her share of nutrition struggles. We cover some of the challenges she has faced with her everyday nutrition, especially relating to her Ferritin and B12 levels and how she got them up with the help of a dietitian. We also dive into all the work she has done on her performance nutrition, and what types of nutrition strategies work well for her during long runs and races.
In case you’re wondering how I know Elise, I actually spoke to her for the first time in this episode! She reached out to me a couple years ago, suggesting that her good friend and pro-runner Hillary Allen come on the show - that’s episode 41 if you’d like to give it a listen - and we followed each other on Instagram ever since. When another podcast interview got rescheduled at the last minute, and I found out Elise was going to be at Canyons, I invited her to come on the show!
I have been meaning to reinstate my recreational athlete nutrition profile series for ages, and I knew she'd be a great guest to get that going again. What resulted was an episode that is part interview, part chit chat. We ended up going on more than a few tangents - about NYC food, training for ultras while living in NYC, my fear of all the river crossings in our upcoming race, and so much more.
Thanks Elise for stepping in at the last minute and helping me get an episode out this week! I had so much fun chatting with you.
I’d love to keep this series going, so if you have an interesting nutrition story to share and you’d like to be on my show, send me an email or DM on Instagram about yourself! I’d love to hear from you.
Lastly - please help me grow this show so I can keep it going! I'm really trying to stick to two episodes a month, but in order to do so, I eventually need to bring in some sponsors to offset some costs. So if you're enjoying all these episodes, be sure to subscribe if you haven’t already, please share my show with your friends, and rate/review the show wherever you listen to your podcasts. I truly appreciate your support!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Building Muscle and Leaning out with Dietitian and Trainer Sarah Currie
31 Mar 2023
01:12:55
Welcome to Episode 61 of the Eat for Endurance Podcast! My guest today is Sarah Currie (MS RD CDN), a Registered Dietitian, personal trainer, triathlon coach, and co-partner of Physical Equilibrium, a boutique gym based in Midtown Manhattan. She is passionate about helping clients get strong and lean through proper strength training and nutrition strategies, and that is our topic for this episode.
Sarah began lifting weights in high school, and learned to power lift while competing as a short sprinter for her collegiate track and field team. Post-college she competed in numerous endurance events, but then shifted her sights from endurance training to body building. She is an avid weight lifter and has participated in local figure competitions on stage. (Fun fact - Sarah and I have known each other for 11 years, and I actually watched her on stage at her first figure competition back in 2016!)
Before listening, a disclaimer: I discourage you from placing TOO much importance on weight and/or body comp for improved performance. Yes they are factors in performance, but so are many other things. The last thing we want is an under-fueled athlete, or one who ends up struggling with disordered eating or an eating disorder. Thus, I usually do not recommend INTENTIONALLY trying to manipulate weight or body comp during a training cycle. Body changes may or may not occur as a result of training, but fueling adequately to match training volume should be the top priority to perform well and minimize risk of injury and illness. Please listen with that in mind.
Second - obviously no one NEEDS to achieve a certain weight or body comp to be an athlete or do well in their sport. Sarah works with personal training clients who come to her specifically wanting to get strong and lean. There definitely is a place for this type of work, when it is deemed to be a safe and appropriate goal for an active individual (i.e. NOT in people with disordered eating or eating disorders). If you might be triggered by discussions surrounding weight and body comp, please protect yourself and skip this episode.
Lastly, I acknowledge that some people are seeking these changes largely for aesthetic reasons. I don’t think there’s anything wrong with wanting to look and feel "fit," however you define that for yourself. The problem is that tricky, diet-culture related stuff often is swirling around in there too, which can lead to harmful thoughts or behaviors surrounding food, potentially impacting physical and/or mental health. Please look after yourself and question if these types of goals are appropriate for you.
Thank you Sarah for chatting with me in what was a very long overdue podcast episode together! I hope you all enjoy our discussion, and I welcome your feedback.
Learn more about Sarah currie and Physical Equilibrium:
@Physeq on Instagram and Physical Equilibrium Facebook
Other Announcements
All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
John Kelly on Nutrition, Barkley Marathons, and Balancing It All
17 Mar 2023
01:12:17
Welcome to Episode 60 of the Eat for Endurance podcast! Today, I’m joined by John Kelly, an elite ultrarunner, engineer, and father of four, who somehow finds time to push the limits of human endurance while balancing work and family life.
John is perhaps best known as one of the few finishers of the infamous Barkley Marathons. In 2017, he became only the 15th person in history to complete all five loops of this brutal race. Fast forward to this week’s 2023 Barkley Marathons, where John made history once again by becoming the third athlete ever to finish the race twice. (And in case you’re wondering, we recorded this episode on February 23rd - pure coincidence that it’s dropping right after this year’s race!)
But John’s achievements go far beyond Barkley. His endurance resume is staggering:
Ironman & Road Racing: Two-time Ironman Age Group Champion, multiple Kona finishes, and a blazing-fast 2:26 marathon at CIM.
UK Adventures: 2020 Spine Race winner, holder of a legendary Pennine Way FKT, and the first to complete The Grand Round (linking the UK’s three big fell running rounds, with biking in between).
Mountain Ultras: 10th place at the 2022 Hardrock 100 and countless other grueling races.
Oh, and did I mention he has a full-time job and four kids? So, you know... not busy at all!
In this episode, we dive into all things nutrition, from how John fuels for insane endurance feats to his favorite go-to foods (spoiler: Little Debbie cakes may or may not make an appearance). Whether you’re a die-hard Barkley Marathons fan or just love hearing how top athletes eat, you won’t want to miss this conversation.
Thanks, John, for sharing your story, and a huge congrats on your second Barkley finish! Now, time for some well-earned rest (or as much as you can get with four kids) and plenty of post-race treats.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.
Music Credit: Joseph McDade; Photo credit: Howie Stern
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Intuitive Eating for Athletes: A Discussion with Sports Dietitian Jill Merkel
03 Mar 2023
01:19:46
Welcome to episode 59 of the Eat for Endurance podcast! Today, I am welcoming fellow sports dietitian Jill Merkel, MS RD CSSD onto the show. Jill is an anti-diet, weight-inclusive Registered Dietitian, Certified Intuitive Eating Counselor, and a runner. Jill has worked in a variety of collegiate sport settings, and was the Team Sports Dietitian for the NFL Tennessee Titans for five seasons (2017-2021). She now has a private practice specializing in body image, chronic dieting, disordered eating, and sports nutrition.
Jill is passionate about Intuitive Eating and anti-diet nutrition for athletes, which is the main topic of our discussion today. Within this framework, we cover a large number of key sports nutrition topics, including:
What is intuitive eating and anti-diet nutrition, and how do these definitions differ when applied specifically to the athlete population?
How do we handle the topics of weight and body composition in athletes and esp in sports like running, cycling, etc, from an intuitive eating standpoint?
How do we guide athletes to eat adequately, and as a result, avoid chronic underfueling and eventually RED-S, using intuitive eating principles?
Jill’s experience as an intuitive eating dietitian while also the Team Sports Dietitian for the NFL Tennessee Titans
Assessing a hypothetical client and how we would address her nutrition, training and health challenges
Maintaining a healthy iron status / Ferritin
GI issues especially as they relate to underfueling
Thank you Jill for a great discussion on so many important topics! I hope you all enjoy our episode together.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
How to Improve Body Image with Holley Samuel, MS RD CSSD
11 Jul 2024
01:33:18
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.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Professional Triathlete Line Thams
16 Feb 2023
01:44:25
Welcome to Episode 58 of the Eat for Endurance Podcast! My guest today is Line Thams, a professional middle distance triathlete from Denmark who also holds a PhD in Sports Science.
Line’s athletic journey has been far from straightforward. She is a self-proclaimed “nerd” who had an intense fear of water and little interest in sports throughout much of her young life. She eventually forced herself to learn to swim as a teenager, and subsequently became an elite swimmer and triathlete. In her first IRONMAN 70.3 race, she qualified for the IM 70.3 World Championships and finished 19th at the Worlds a month later. She is a 5 time Danish Triathlon champion as well as the 2022 World Duathlon Champs silver medalist, with many other podiums under her belt.
Recently, Line has been recovering from a major knee injury, right after finishing her PhD and finally being ready to go all in on her professional athletic career. This isn’t her first set back with injury; she suffered a serious bike crash back in 2020 resulting in major facial injuries and not being able to eat solid foods for 8 weeks due to her jaw being wired. Additionally, her Mom suffered from a stroke and was in a coma for sixth months, and not long after that, her partner was diagnosed with cancer.
Line has persisted through all of these incredibly difficult situations, and remains committed to discovering her athletic potential. She continues to rehab her running injury, is training hard on the bike and in the pool, and has an exciting career ahead of her.
I loved getting to know her and hearing her nutrition story. She offered some great insights into how she fuels her training and competitions, as well as how she handles stress, recovery, and much more.
Line - best of luck with your recovery, and thank you for inspiring us with your determination as well as your positive attitude!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Welcome to Episode 57 of the Eat for Endurance Podcast, featuring ultrarunner and world-record holder, Jacky Hunt-Broersma.
If you’re not already familiar with Jacky’s inspiring story, I highly encourage you to check out some of the podcasts she did last Spring surrounding her world record accomplishment of 104 marathons in 104 days. She delves into great detail about her cancer diagnosis and subsequent leg amputation at age 26, and how 14 years later, she invested in a running blade and started her journey to becoming the badass ultramarathoner that she is today.
Jacky has only been running for about six years, but she has done so many incredible things in the running space! She was the first amputee to take on the TransRockies 6-day stage race in Colorado, the first amputee to run 100 miles on a treadmill, and she set a new World Record for the most consecutive marathons run by a female athlete. She’s run 100 miler’s and recently completed her longest race distance of 200 miles.
It was great to chat with her and learn more about her nutrition story, including her struggles with an eating disorder when she was younger, and how her nutrition and body image have evolved since becoming an amputee and later on, a runner.
Jacky, thank you so much for sharing your story so openly and for inspiring us all to do hard things!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Winter Sports Nutrition: A Discussion with Sports Dietitian Kylee Van Horn
13 Jan 2023
01:10:13
Happy New Year everyone and welcome to episode 56 of the Eat for Endurance Podcast. Today, we're tackling the topic of Winter Sports Nutrition, featuring Kylee Van Horn, RDN. Kylee is a sports dietitian based in the mountains of Colorado, regularly works with winter athletes in her private practice, FlyNutrition, and is a runner and winter athlete herself.
Although I used to ski when I was young, I haven’t done much more than sled down a small city hill in recent memory, so I invited Kylee on the show to discuss the many unique nutrition challenges that winter athletes face, and to share her expertise on how to fuel smartly and adequately in these conditions.
We had a great chat filled with tons of useful information and winter fueling tips, including:
What happens to your body in extreme cold or at high altitude, and how does this affect your nutrition and hydration needs?
What types of strategies can you utilize in these environments, to stay well-fueled and hydrated?
Logistical issues that make eating and drinking more difficult relating to winter sporting gear (e.g. trying to fuel while using poles)
Differences that arise from one winter sport to the next
Why remaining well-fueled and hydrated is so important to performance AND safety when in the mountains
And much more!
If you engage in winter sports or want to in the future, get ready to take some notes!
Thanks again Kylee for your time and for enlightening us with so many practical winter fueling ideas.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Mt. Tam 50k Race Recap
16 Nov 2022
00:32:39
Welcome to Episode 55 of the Eat for Endurance Podcast! Today I have a short recap for you on my Mt Tam 50k trail race this past Saturday, November 12th. It was a gorgeous, challenging course that went through Mt. Tamalpais State Park, Muir Woods National Monument, and the Golden Gate National Recreation Area. We had absolutely perfect weather, and although it was a tough run, I had such a joyful experience (minus stubbing my toe so hard on a root I thought it was broken and nearly face planting countless times in the last ten miles, but that’s all part of the Type 2 fun, isn’t it?!).
Inside Trail Racing put this event on (the same group that organized the Rodeo Valley 50k that I did in August), and they did a great job, once again. We had actually signed up for this one last year, but DNS because the timing ended up being bad with our move. Grateful we finally made it to the start (and finish) - I already want to do this event next year!
My recap will give you ALLLLL the details, including my nutrition (what went really well, and what I’m still tweaking). In the meantime, here’s the short version.
We left Santa Cruz around 4:30am for the long drive up North. The day before, my stomach was feeling super off and I’m frustrated to report that it also carried over into race morning. I’m still not sure what went wrong - I practiced various strategies in training and had switched things up since my last 50k, but my body was still not happy with what I was eating. My only guess is that I had been trying to increase my total carb intake to be closer to recommended guidelines and my body still wasn’t into it. So the 2+ hour ride was not a fun one for me, esp with that 30-min crazy, super windy road down to Stinson Beach!
I was convinced that my stomach would be a mess for this race but somehow, everything went away just before the race started. I had zero GI issues and felt super strong the rest of the day! So grateful.
The course was really hard, which is exactly what I expected given the elevation profile and my sub-par training (I only got up to about 3.5 hours on the trails, and had taken some weeks off due to illness). But I paced myself well and chatted with some new trail buddies along the way to help the miles go by quickly. I ended up finishing the 50k with 6800 ft of climbing in 6:54 and won 3rd in my age group, and am feeling great about that all things considered. I didn't get lost and I didn't fall - so all in all, a successful day!
Recovery has been going pretty well! Low appetite has been an issue (not helped by sick kiddos and lack of sleep) but I’ve managed to get consistent meals and snacks in. I was super sore for a couple days of course, but got some nice gentle walks in and a short run in on Wednesday. Planning to take it super easy the next couple of weeks and then we shall see what’s next.
Give the episode a listen for all the other details! And stay tuned for more athlete and RD interviews.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Changing the Narrative on Fueling in Endurance Sport: A Research-Based Discussion with Kelly Pritchett PhD, RDN, CSSD and Pro-Runner and Scientist Keely Henninger
10 Nov 2022
01:15:02
Welcome to Episode 54 of the Eat for Endurance Podcast, featuring Dr. Kelly Pritchett PhD, RDN, CSSD and Keely Henninger.
Kelly is a Sports Dietitian, Professor in nutrition and exercise science at Central Washington University, and an endurance runner. In Episode 36, she came on my show to discuss current research on a variety of nutrition topics, and she returns today to speak about two of her own studies, one that was published this year, and another that is in the works, in collaboration with Keely. Both studies examine the link between underfueling, exercise dependence, body dissatisfaction and performance among endurance runners.
Keely Henninger is an elite runner with Altra, a scientist, and one of the podcasts hosts of Trail Society. Keely has been on the trail and ultra racing scene for may years, and holds a number of race wins and other accomplishments, including being a member of Team USA, holding the USA 50-mile national champion title, two wins at Lake Sonoma 50, and a top 10 finish at Western States. Keely joins us for this episode to discuss a research study that she has been conducting with Kelly, and she also shares some of her own nutrition journey as a high-performing athlete.
I had a great discussion with these two amazing women on changing the narrative around fueling in endurance sport. We covered the importance of weight and body composition to performance, the appropriateness of weight periodization in recreational runners, the prevalence of underfueling in endurance athletes, and so much more.
Thank you Kelly and Keely for your time and for the important work you are both doing to improve our sport!
Without further ado, please enjoy my discussion with Kelly Pritchett and Keely Henninger on their recent research on fueling in the endurance athlete population.
Links & Resources:
Here is the link to the first research study that we discuss (aka “The Olympic Trial Study”)
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Mike Wardian Returns: Nutrition strategies and stories from running 3,234 miles across America
23 Sep 2022
01:19:55
Welcome to Episode 53 of the Eat for Endurance Podcast! I am so excited to have Mike Wardian back on the show to chat about his transcon run, which he completed this past July.
I did an Athlete Nutrition Profile on Mike in April 2020, right after he won the Quarantine Backyard Ultra with 262 miles in 63 hours. If you would like to learn more about Mike’s nutrition story as a plant-based athlete (he eats eggs and honey, but otherwise follows a vegan diet), check out Episode 26.
Mike always is a joy to talk to, so full of passion and positivity, and of course he is an unbelievable athlete too. He wears so many hats it’s hard to keep track of it all - he is a professional runner, mostly focusing on ultra endurance events but you can find him doing pretty much every distance, and he also does CrossFit, plays pickle ball, cycles, rows, keeps a beehive (or at least tries!), and goes after all kinds of fun, random world records, all while working and spending time with his wife and two teenage sons. He only sleeps four hours a night, but it’s still mind-boggling how he is able to accomplish everything that he does!
If you’re not familiar with his Running Home project, Mike ran 3,234 miles over 61 days, from May 1st to July 1st, across 13 states, from San Francisco City Hall to Rehoboth Beach, Delaware, while raising over 100,000 dollars for World Vision’s global clean water initiatives. I wanted to dig into all the details of how he fueled himself across the country, and of course, discuss some of the fun and crazy things that happened along the way.
Thank you Mike for spending time with me on the podcast once again, and for continuing to inspire us all with your running accomplishments as well as your wonderful attitude towards life.
Also - the audio was a bit choppy for some reason at certain points in the show. My apologies - working to fix that for next time, and hopefully doesn't take away too much from the show!
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Hydration Science and Strategies with Andy Blow of Precision Fuel and Hydration
26 Aug 2022
01:47:56
Welcome to Episode 52 of the Eat for Endurance Podcast! I am really excited about my guest today - sports scientist Andy Blow. In his younger days, Andy was an elite-level triathlete, finishing in the top-10 of Ironman and 70.3 races, as well as winning an Xterra World title. He also previously worked as the Team Sports Scientist for the Benetton and Renault Formula 1 teams, and remains an adviser to the Porsche Human Performance Center at Silverstone, home of the British Grand Prix.
Andy’s struggles with sports nutrition in his own race experiences ultimately led him to set up his company, Precision Fuel and Hydration, which specializes in helping athletes discover their unique hydration needs and create individualized fueling and hydration strategies for training and competitions.
I absolutely loved the discussion that we had today. It’s a long one, because I got Andy to indulge my endless curiosity about the world of Formula 1, so if you’re at all interested in that, you’re in for a treat. He also is an expert in hydration, and we spent a lot of time delving into this huge, important topic. Andy has been on many other shows going through these concepts in detail, but hydration is such a key topic that so many athletes find confusing that I thought it would be worth sharing once again on my platform as well.
In full disclosure, I received free sports nutrition samples from Andy’s team in advance of this recording, and I will be receiving a free sweat sodium test (as part of my client work, I always like to test out products/services), but I have not received any payment from his company.
I hope you get some good takeaways from our chat, and if you are hungry for more on this topic, I strongly encourage you to check out Precision Fuel & Hydration’s website and especially their knowledge hub, which is packed with great info.
Without further ado, please enjoy my conversation with Andy Blow about all things hydration as well as Formula 1 sports nutrition.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Rodeo Valley 50k Race Recap
16 Aug 2022
00:26:21
Welcome to Episode 51 of the Eat for Endurance Podcast! Today I have a short recap for you on my recent Rodeo Valley 50k race, a beautiful and challenging course in the Marin Headlands that I ran on August 6th. It was my first ultra in over 7 years, as well as my first ultra running all by myself (instead of with my husband). It felt so good to run my own race and prove to myself that I can still do long trail stuff after having kids!
Inside Trail Racing put this event on, and they did a fantastic job. I’ve already signed up for another one of their races - Mt. Tam 50k on November 12th! Super excited, especially since this course is even harder (6800 ft of gain for Mt Tam vs 5800 ft at Rodeo Valley).
Listen to the episode for the full run down, but I’ll give you the short version here. We left Santa Cruz around 3:45am for the long drive up north. Unfortunately my stomach was feeling a bit off in the morning (which carried over into the race) - not sure why, but will investigate and tweak a few things during this next training cycle!
I ran super strong through 30k, which ends at the start/finish and then you have to run the first loop all over again to close out the 50k. Had to stop for the bathroom at most of the aid stations which was a bummer, but felt good enough that I could stick to my nutrition/hydration plan and run at a good pace. The climbs and descents were pretty brutal but it made for a great challenge, and once the fog finally cleared later in the race, the views were breathtaking.
The last 20k is when the fatigue started to set in, and my stomach started to bother me again. I tried to jump over a small hole in the middle of the trail (which I do all the time) and went down hard on my knees, scraping and bruising them badly on dirt and rocks. I immediately threw myself a pity party but I was also all alone with miles to go until the next aid station. So with blood all over my legs, I brushed myself off and kept going. The pain eventually faded (temporarily, of course), I got my pace back, and pushed myself those last ten miles to a strong finish!
Seeing Eric waiting for me as I ran down the final hill was amazing. I even placed second in my age group! I was pretty stoked about that part, well, until I found out there were only two people in my age group. That’s okay though, I still won an awesome coaster award!
Recovery has been going pretty well, and I’m easing back into low-key training after taking it super easy for a week. It’s nice to have another big goal, and I’m excited to experiment with my nutrition strategy to see if I can avoid the pitfalls of this past event!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Athlete Nutrition Profile - Legendary Ultrarunner, Professor, and Race Director, Dr. David Horton
11 Aug 2022
01:21:43
Welcome to Episode 50 of the Eat for Endurance Podcast! Today we have a real legend in the endurance world - Dr. David Horton. You may already know of “Horty” if you are well versed in your ultra running history, or if you happen to have run one of the many many races he has directed. Or maybe you’ve heard of something called “Horton miles,” one his signature quotes, like “It never always gets worse,” or read about him in Scott Jurek’s book, “North.”
If not, David is a Professor of Health Sciences at Liberty University, the Race Director of Hellgate 100k and Promiseland 50k, and an accomplished ultra runner (now ultra endurance cyclist after knee replacement surgery). He started ultra running in the late 1970s, and since then has competed in over 160 ultras with 40 wins, including in the iconic JFK 50 and Hardrock 100 mile runs. David also is one of 15 finishers of the infamous Barkleys Marathon. He set speed records on the Appalachian Trail and Pacific Coast Trail, and ran one of the fastest times across America. He has spread his passion for running and endurance sports to so many of his students and other athletes over his 43 years of teaching, and I give him credit for inspiring me to enter my first 50 miler (JFK 50) right after we met back in 2015.
We had a very impromptu but great conversation that spanned a variety of topics - nutrition of course being first and foremost but we got into plenty of other stuff that I think you’ll enjoy. He has a wonderful sense of humor, is known for speaking his mind, and was really fun to have on the show.
So without further ado, please enjoy my conversation with ultrarunner, professor, and Race Director, Dr. David Horton.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Ask Me Anything #4
05 Aug 2022
00:38:35
Welcome to Episode 49 of the Eat for Endurance Podcast, and my fourth Ask Me Anything episode! It’s been well over a year since I’ve done one of these (yikes!) so this was long overdue.
Thank you to everyone who submitted questions. We covered a variety of topics, including:
Counting macros vs eating intuitively for athletes
Fueling workouts for a Type 2 Diabetic runner
The risks/consequences of fasted running
Maintenance fueling (e.g. when volume reduces after a training cycle)
Fueling for early morning runs
Nutrition for teens
Best electrolyte beverages
Eating to prepare for a long run
Sodium in foods vs sports drinks
Fueling for running while pregnant or postpartum
Many of these topics were quite large (i.e. deserved their own episodes) so I wasn't able to fully answer them all, but hopefully my responses were helpful! Please see below for links to a prior episode and a chart that I mentioned in the show, to further answer the relevant questions.
If you have any follow up or new questions for future Ask Me Anything episodes, please to do not hesitate to get in touch. I promise I won't wait so long this time to answer them!
Links & Resources related to these questions:
Episode 7 - Fueling Young Athletes with Lauren Antonucci
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling Life's Challenges: Erica Sara Reese on Health, Resilience, and Self-Care
01 Jul 2024
01:31:08
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 years
What 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 body
While I asked many of the same questions I often include in my Athlete Nutrition Profiles, this was a far more conversational episode than usual. I think many of you will relate to what we are both experiencing in our own lives, and I hope you enjoy our discussion!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
My Nutrition Story - Sports Dietitian and Recreational Runner, Claire Shorenstein
24 Mar 2022
01:35:18
Welcome to Episode 48 of the Eat for Endurance Podcast, featuring…yours truly! Somewhat spontaneously, I decided to do something different in this episode - spend some solo time with my mic and ask myself all the usual questions I throw at my guests!
I’m obviously not an elite athlete, so if you’re here for the big names and the RD interviews, feel free to skip this one. But if you’re curious to learn more about me and my own (very windy) nutrition/life story, then give it a listen. You’ll learn a lot about me that you didn’t know - and perhaps something will resonate with you.
I usually do a ton of prep for my interviews, but this one was completely unplanned and from the heart. It really was a “let’s do this in a single take and see what comes out of my mouth” situation! I hit record, talked until I had nothing left to say, hit stop, and now am publishing it with only a little sound editing. I rambled at times - and like many of my guests, I strayed from nutrition many times too. I shared parts of my past (and present) that I haven’t fully shared publicly before - not that I was trying to hide anything, but I had only shared bits and pieces. Probably because social media has just become less and less appealing to me, and podcasting feels more natural and conducive to opening up.
Just to give a sense of some of the things that I discuss:
Growing up in Santa Cruz, as a fairly unathletic kid
Discovering running through my high school XC team at age 15
Food & body image struggles in high school and beyond
My musical background / identity, which I pretty much left behind at age 22 (I have a Masters in Oboe Performance)
Struggles with anxiety, depression, disordered eating, and a very unhealthy relationship with exercise as a young adult
Solo travel in South America at age 25 - to try to break free of the above
Falling back in love with running (and discovering distance running) while living in London
Going back to grad school (NYU) for nutrition at age 30 to become an RD
My sports nutrition strategies for marathons and ultras - both what I used to do (which is embarrassing) and what I do now (much better)
Pregnancy and motherhood - how that changed everything
Postpartum anxiety and depression
Everyday nutrition and performance nutrition (fav products)
Where things stand now & what's on the horizon
I'm not going to lie - it feels a little scary to hit publish on this one, but I want to put it out there. If anything resonates and you'd like to reach out, you know where to find me! As always, thanks for the support.
Have nutrition questions, a guest or topic request, or any other feedback? Email me - eatforendurance@gmail.com.
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).
Fueling Epic Rides: Ultra Endurance Cycling with Lael Wilcox
03 Mar 2022
01:18:04
Welcome to Episode 47 of the Eat for Endurance Podcast, featuring one of the greatest ultra-endurance cyclists of all time, Lael Wilcox!
Lael has been redefining what's possible on two wheels since she started racing in 2014. After years of bike touring around the world, she quickly became a dominant force in ultra-distance cycling. Her achievements are nothing short of jaw-dropping:
2015 – Smashed the Women’s record in the Tour Divide (2,745 miles), despite battling bronchitis.
2015 (again!) – Rode the entire Tour Divide solo right after finishing—just to prove she could go even faster.
2016 – Overall winner of the Trans Am Bike Race (4,200 miles across the U.S.).
2017 & 2020 – Rode 4,500 miles across Alaska, her home state.
2018 – Second overall in the Navad 1000 (1,000 km with nearly 100,000 feet of climbing in the Swiss Alps).
2019 – Second overall in the Silk Road Mountain Race (1,800 km through Kyrgyzstan).
And countless other incredible endurance feats.
The logistics of planning and executing nutrition for these self-supported, solo races is just mind-blowing. In this episode, Lael shares her approach to fueling and recovering from these grueling adventures, plus plenty of fun and inspiring stories along the way.
What We Cover in This Episode:
Lael’s transition from XC, marathon, and ultra running to cycling
Her food and travel adventures while bike touring the world
How she fuels for ultra-endurance bike racing—before, during, and after events
Her strategies for recovery and everyday nutrition between races
The story behind GRIT (Girls Riding Into Tomorrow), her bike mentorship program for young women
And so much more
Lael is my first ultra-endurance cyclist on the podcast, and I had an absolute blast talking with her. Whether you’re a cyclist or not, you’ll be inspired by her energy, passion, and approach to fueling adventure.
Welcome to Episode 46 of the Eat for Endurance Podcast! It has taken me WAY longer than planned to get this show back into action, so thank you for your patience. I'm very pleased to finally be recording again and to bring you today's Athlete Nutrition Profile, featuring elite ultrarunner Coree Woltering.
You may be familiar with Coree from World's Toughest Race - Eco Challenge Fiji (streamed on Amazon) - he was one of the athletes on Team Onyx, the first all-black team to compete in expedition racing. Or you may have read one of the many features on him as a black and openly gay ultrarunner living in the Midwest (not a typical home base for a trail runner), and how he is promoting racial and geographical diversity in the sport. Or perhaps you’ve seen the viral pictures of him racing in his signature Noodle Bagz bathing suit.
If you’re not at all familiar with Coree, then you’re in for a treat. He’s a formidable athlete, but he’s also a fun, down to earth guy, with SO many amazing stories to share.
Here are a few of the things we cover in today's show:
Growing up in Ottawa, Illinois from a nutrition perspective
Juggling a variety of sports (track, XC, swimming, and eventually triathlon) from middle school through college, and his struggles with and recovery from disordered eating
Discovering and falling in love with ultra running - early nutrition mishaps and later success once he got his nutrition dialed in
Eco Challenge Fiji - a race nutrition story that will make you cringe
Pandemic FKT on the Ice Ace Trail - what does nutrition look like while running 1,147 miles in 21 days when everything is shut down?!
Coree's everyday eating routine as well as his favorite sports nutrition products
Cake 365 - Coree's 2022 resolution to enjoy a baked good every single day
And of course, much much more. Thank you so much Coree for your time and the many many laughs we shared. I know you'll enjoy this episode!
Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!
Welcome to Episode 45 of the Eat for Endurance Podcast, featuring ultrarunner, mother, and former private nutrition client of mine, Veronica Leeds.
I first met Veronica when she reached out to me back in 2018 when she was relatively new to the sport of ultra running and was seeking help with her everyday and performance nutrition. She had a young son and had started running as a way to literally escape the challenges of motherhood (ahem, I think I can relate to that one!!!). We worked on healing and strengthening her relationship with food and body, while helping her become a more competitive, resilient athlete. After about four months of working together, she was ready to continue on her journey on her own.
Fast forward to August 2021, when I was browsing Instagram and her smiling face came across my feed in an article for Ultra Running Magazine about her recent training and attempt to win Eastern States 100 miler. I was so impressed by how far she had come as an athlete. Even though Eastern States did not go as she had hoped, she has had so many successful events, placing 1st (or at least top ten) female in many races in the last couple of years. She has been training hard and has ambitious goals, and I immediately thought - I have to get her on the show!
We cover a lot in this episode, including her recent bike crash (which resulted in a TBI - thank goodness she is okay, and is slowly returning to running), her many years as a competitive equestrian show jumper, her struggles with food and body image, how she entered the sport of running and her rise to becoming a highly competitive athlete, and how being a mother to her 6 year old son has played into all of this.
Veronica is such a joy to talk to and I hope you enjoy this episode. Thank you so much, Veronica, for spending time chatting with me, and I wish you continued healing and a wonderful 2022 racing season!
Announcements:
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Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!