The off-season isn’t just downtime—it’s your best opportunity to make major gains and set yourself up for success. In this episode, we explore the exact blueprint elite athletes use to maximize their off-season, covering essential strategies like targeted strength training, intentional speed and agility work, and smart recovery practices. I’ll also dive into the nutrition and mindset strategies that separate good athletes from great ones. You’ll learn why simply "working out" isn’t enough and how intentional planning makes all the difference. Whether you’re an athlete or the parent of one, you’ll get clear, actionable steps to turn this spring into your most productive off-season yet. Need help crafting your personalized off-season plan? Book your Game Plan Session at www.the-eliteathlete.com/game-plan-session. And stay tuned for my new podcast for sports moms called Just Breathe and the upcoming Inner Circle Membership—exciting things are coming soon!

Many athletes struggle with constant fatigue, brain fog, and sluggish recovery without realizing that underfueling is the root cause. In this episode, I’m breaking down why so many athletes don’t eat enough to match their training demands and how that impacts performance, sleep, and injury risk. We’ll cover the silent signs of underfueling—like lingering soreness, lack of focus, and disrupted sleep—and why simply eating "healthy" isn’t always enough. You’ll also get practical strategies to fuel smarter, from balancing carbs, proteins, and healthy fats to staying properly hydrated with professional-grade electrolytes. Plus, I’ll share why bloodwork can be a game-changer for identifying hidden nutrient deficiencies and optimizing recovery. If you’re tired of feeling drained and want to get your energy and strength back, book a Game Plan Session at www.the-eliteathlete.com/game-plan-session so we can create a personalized plan for you. Don't let something as fixable as nutrition hold you back—tune in now and start fueling for peak performance!

Hydration is critical for every athlete, but have you ever thought about the quality of the water you’re drinking? In this episode, we’re uncovering the hidden dangers lurking in your water and how they could be impacting your health and performance. From plastic water bottles to hard water and contaminants, I’ll share personal stories, practical tips, and simple solutions to optimize your hydration game. Whether you’re at home or living in a dorm, these strategies will help you stay fueled, recover faster, and dominate in your sport. You’ll learn why water quality matters just as much as quantity, the dangers of plastic water bottles, and practical steps to test and improve your water. We’ll also dive into easy hydration solutions for athletes in dorms and how to enhance your hydration with minerals and electrolytes for better recovery and performance. Ready to take your hydration to the next level? Check out my Starter Kits at https://www.the-eliteathlete.com/starterkits or book a Game Plan Session at https://www.the-eliteathlete.com/game-plan-session. Let’s keep you hydrated, healthy, and unstoppable!

In this very special 50th episode of The Elite Athlete Podcast, Dr. Nicole Tatro sits down with her son, Owen Tatro, for an honest and inspiring conversation about his journey in the hockey world. From starting "late" in hockey at age seven to playing at elite prep schools like Cardigan Mountain and Cushing Academy, Owen shares the sacrifices, challenges, and triumphs of chasing Division I dreams. Together, they discuss the grind of junior hockey, the mental and physical toll of injuries, and the importance of making thoughtful choices about nutrition, training, and recovery. Owen opens up about the pressures of comparison in a social-media-driven world and offers advice to younger athletes on staying focused, consistent, and improving by just 1% every day. Whether you're an aspiring athlete, a supportive parent, or someone curious about the behind-the-scenes of elite hockey, this heartfelt episode offers a unique perspective on what it takes to follow your dreams while staying grounded. Links: Learn more about Game Plan Sessions: https://www.the-eliteathlete.com/game-plan-session Visit the website: https://www.the-eliteathlete.com Follow Dr. Nicole Tatro on Instagram: @dr.nicoletatro Follow Owen Tatro on Instagram: @owen_tatro Don’t miss this rare and personal episode that showcases not only Owen’s grit but also the power of family and support in reaching the next level

As the new year begins, it’s time to create a game plan for your best athletic year yet! In this episode, I guide athletes and parents through setting SMART goals, building habits that stick, and tracking progress effectively. With actionable steps and motivational insights, we’ll make 2025 a year of growth, recovery, and peak performance. 🎯 Links to Level Up Your Year Sign up for a Game Plan Session: www.the-eliteathlete.com/game-plan-session Subscribe to Inside Edge Newsletter: www.the-eliteathlete.com/newsletters/inside-edge Visit our main site: www.the-eliteathlete.com Let’s make this year unforgettable!

In this episode of The Elite Athlete Podcast, we tackle the holiday comeback plan: how to reset and recover after the indulgences of the season. Whether you’re returning from a holiday break with a game or practice on the horizon, or simply trying to regain balance, this episode is packed with actionable tips. From hydrating smarter and optimizing nutrition to incorporating gentle movement and reflecting on long-term goals, I share how to transition seamlessly back into routines. We’ll also explore the power of internal stats and how tools like bloodwork analysis and Game Plan Sessions can provide a roadmap to better health and performance. Ready to take the next step? Join my newsletter at www.the-eliteathlete.com/newsletters/inside-edge for weekly insights, or book a Game Plan Session at www.the-eliteathlete.com/game-plan-session. Let’s start the new year stronger than ever!

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into the power of reflection and goal-setting during the holidays. Learn how taking time to recharge and focus on your internal stats can set the stage for your best season yet. This is your chance to prioritize recovery, growth, and intentional planning for the year ahead. 🎧 Listen now on Apple Podcasts, Spotify, or https://www.the-eliteathlete.com/podcasts/the-elite-athlete-podcast 👉 Optimize your performance with a personalized Game Plan Session. https://www.the-eliteathlete.com/game-plan-session 📩 Subscribe to the Inside Edge newsletter for more tips: https://www.the-eliteathlete.com/newsletters/inside-edge

The holiday season is here, and with it comes packed schedules, family gatherings, and plenty of chaos that can throw your routines off track. In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro shares practical tips for staying consistent with your training, nutrition, and recovery, even when life feels out of whack. From creative ways to squeeze in workouts (hello, backyard football!) to the importance of hydration and balanced nutrition during indulgent holiday meals, this episode is all about finding balance. You’ll also hear about the 80/20 rule to keep you on track while still enjoying the season. Dr. Nicole even shares her favorite strategies for making the most of recovery during this busy time. Looking for a meaningful holiday gift for yourself or a loved one? Dr. Nicole explains why her Game Plan Session is the perfect choice for athletes looking to level up. Plus, for those ready to go even deeper, her bloodwork analysis helps pinpoint exactly what your body needs for peak performance. Links Mentioned in This Episode: Book a Game Plan Session: www.the-eliteathlete.com/game-plan-session Subscribe to Inside Edge Newsletter: www.the-eliteathlete.com/newsletters/inside-edge Take control of your holiday hustle and set yourself up for success into the new year. Whether you’re enjoying a brief break like Dr. Nicole’s son Owen, or managing a packed schedule, these tips will help you stay fueled, stay hydrated, and stay on track. Don’t miss this episode—it’s packed with actionable advice to help you thrive this holiday season and beyond!

Hitting a plateau in your athletic performance? You’re not alone—and the good news is, there’s a way through it. In today’s episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into why plateaus happen and how to break free by focusing on recovery, nutrient timing, and internal health. Plateaus are your body’s way of signaling that it’s time for a smarter, more strategic approach. From prioritizing sleep to perfectly timing your nutrition, Dr. Nicole shares practical tips to help you bounce back stronger than ever. She also highlights the power of bloodwork analysis, explaining how uncovering your internal stats can help pinpoint exactly what’s missing and identify the specific strategies you need to keep progressing. Whether you’re looking to elevate your performance or stay ahead of the competition, this episode is packed with actionable steps to help you take your training to the next level. Ready to take action? Book a Game Plan Session at www.the-eliteathlete.com/game-plan-session or dive deeper with a personalized bloodwork analysis to uncover the missing pieces and strategize for peak performance. Subscribe to my free weekly Inside Edge newsletter for even more tips at www.the-eliteathlete.com/newsletters/inside-edge. Don’t forget to follow, rate, and review the podcast on Apple or Spotify to help more athletes discover this valuable resource. Let’s fuel smarter, recover better, and dominate together!

Welcome to The Elite Athlete Podcast! I’m Dr. Nicole Tatro, and today we’re diving into the unique nutritional demands of winter sports. Whether you’re hitting the ice, racing down snowy slopes, or braving the cold for training, fueling your body properly is the key to optimizing your energy, endurance, and recovery. In this episode, we’ll explore how cold weather impacts your calorie burn and hydration needs, plus simple strategies for fueling smarter. From warm, nutrient-packed meals to homemade snacks and hydration tips, you’ll learn how to power your body through the challenges of winter sports. I’ll also break down the critical role of supplements—like vitamin D, magnesium, and healthy fats—and why they’re essential for both peak performance and long-term health. Want more personalized support? Book a Game Plan Session, where I’ll help you create a tailored strategy to reach your goals: www.the-eliteathlete.com/game-plan-session. For weekly tips, recipes, and advice, subscribe to my free newsletter, Inside Edge, at www.the-eliteathlete.com/newsletters/inside-edge. You can also explore more resources and professional-grade supplements at www.the-eliteathlete.com. If you found this episode helpful, I’d love for you to follow the podcast on Apple or Spotify and leave a review—it helps us reach more athletes and families looking to excel. Stay fueled, stay strong, and let’s dominate this winter season together!

Welcome to The Elite Athlete Podcast! Today, I’m joined by Stephen Heisler, a passionate advocate for junior hockey players and families. With decades of experience in the sport, Stephen has dedicated his career to mentoring athletes, advising teams, and ensuring players get the opportunities they deserve. In this episode, we discuss: 🏒 The evolving challenges and opportunities in junior hockey today. 🏒 How proper fueling, hydration, and rest impact performance and injury prevention. 🏒 The growing importance of understanding your "why" to stand out in a competitive landscape. 🏒 How junior hockey players can navigate their path to achieve their goals. This episode is packed with actionable insights for athletes, parents, and coaches who want to succeed in the high-stakes world of hockey. Links and Resources: 🎧 Listen to more episodes of The Elite Athlete Podcast on Apple Podcasts, Spotify, or your favorite platform. 🖥️ Visit www.the-eliteathlete.com for programs, starter kits, and resources. ✉️ Subscribe to Inside Edge, my free weekly newsletter packed with performance tips: www.the-eliteathlete.com/newsletters/inside-edge. 📅 Book a Game Plan Session to take your performance to the next level: www.the-eliteathlete.com/game-plan-session. Guest Links: 📖 Read Stephen’s articles on junior hockey: www.juniorhockey.io 📱 Join the Junior Hockey Discussion Group on Facebook. If you found this episode helpful, don’t forget to follow, rate, and review the podcast. Sharing helps us reach more athletes and families who need this information!

What does it take to stay mentally sharp and physically unstoppable? In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro explores the powerful connection between nutrition and the brain. From boosting focus to enhancing reaction time and sustaining energy levels, you’ll learn how to fuel your body and mind for peak performance. What You’ll Learn in This Episode: The critical role nutrition plays in cognitive function, decision-making, and game-day performance. Dr. Nicole’s personal experiences balancing college sports, academics, and the demands of intense training—and what she wishes she’d known about fueling her brain. Why healthy fats, cholesterol, and hydration are essential for brain health and hormone production. The surprising impact of being calorically deficient and how it affects athletes, particularly in sports like gymnastics and dance. Actionable tips for fine-tuning your nutrition, including practical meal ideas and recovery strategies. Actionable Takeaway: Start with one simple step: add a healthy fat to your next meal—think avocado, nuts, or olive oil. Small changes like this can help fuel your brain, improve focus, and enhance performance over time. Ready to Optimize Your Game? Book a Game Plan Session with Dr. Nicole to create a personalized performance strategy tailored to your goals. Gain clarity, actionable steps, and access to trusted natural product lines designed for high-performing athletes. Schedule your session today at www.the-eliteathlete.com/game-plan-session. Stay Connected: Subscribe to the Inside Edge newsletter for weekly insights on fueling smarter, recovering faster, and performing at your peak. Sign up at www.the-eliteathlete.com/newsletters/inside-edge. For more tips and tools to elevate your performance, visit www.the-eliteathlete.com. Let’s take your mental and physical game to the next level—fuel, focus, dominate!

Confidence can make or break an athlete’s performance, but too many athletes hold themselves back with hesitation, self-doubt, and fear of mistakes. In this episode, I’m sharing how confidence isn’t something you’re born with—it’s something you build. I’ll take you behind the scenes of a whirlwind decision we made for Aidan, sending him across the country in just 24 hours to play at a higher level. He had no time to second-guess himself, and that’s exactly how confidence is developed—by stepping into the challenge before you feel ready. We’ll talk about where confidence actually comes from, how to train your mindset like you train your body, and how parents can support their athletes in building unshakable trust in their abilities. Plus, I’ll share how I recently helped a few athletes fine-tune their recovery and performance with simple supplement protocols—including a 90-day concussion support plan for a young hockey player. If you’re ready to stop overthinking and start playing bold, this episode is for you! Looking for personalized guidance? Book a Game Plan Session at www.the-eliteathlete.com/game-plan-session, and let’s create a plan that works for you. For more on what I offer, visit www.the-eliteathlete.com. And don’t forget to stay tuned for my brand-new podcast Just Breathe—an exciting new space for moms that I can’t wait to share with you!

Feeling the weight of mid-season fatigue? You’re not alone. In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into the challenges athletes face when energy dips and motivation wanes. Learn practical strategies to recharge your body and mind while staying on track with your performance goals. What You’ll Learn in This Episode: Dr. Nicole’s personal experiences juggling two sports, academics, and training, and how she managed mid-season burnout during her college athletic career. Why mid-season fatigue happens and how it impacts focus, recovery, and performance. The importance of fueling your body with the right nutrients, prioritizing sleep, and managing stress. How small changes in your routine—like adding intentional movement or dialing in your hydration—can make a big difference. Practical action steps to recharge without losing momentum. Actionable Takeaway: Make one intentional change this week, whether it’s prioritizing high-quality sleep, improving your nutrition, or adjusting your recovery strategy. These small shifts can help reignite your energy and keep you performing at your best. Ready to Level Up Your Game? Take the guesswork out of your performance strategy by booking a Game Plan Session with Dr. Nicole. In just 30 minutes, you’ll create a customized roadmap for fueling smarter, recovering better, and dominating your sport. Start today at www.the-eliteathlete.com/game-plan-session. Stay Connected: For more actionable tips, subscribe to the Inside Edge newsletter at www.the-eliteathlete.com/newsletters/inside-edge. Get weekly insights delivered straight to your inbox. Visit www.the-eliteathlete.com to learn more about optimizing your performance from the inside out. Let’s tackle the season together—fuel, recover, and dominate!

In this heartfelt Thanksgiving episode of The Elite Athlete Podcast, Dr. Nicole Tatro reflects on the transformative power of gratitude and the importance of uncovering your deep inner why. Whether you’re an athlete, a parent, or a coach, this episode will inspire you to pause, reflect, and reconnect with what truly drives you—on and off the field, court, or ice. What You’ll Learn in This Episode: Why gratitude is more than just saying "thank you" and how it can reframe challenges as growth opportunities. The story of Dr. Nicole’s journey as a mom, athlete, and coach, and how her "why" started at home, helping her kids achieve their goals. How to uncover your deeper purpose—your why behind the why—and use it as an anchor through tough days. Practical action steps to begin practicing gratitude and finding clarity in your inner purpose. Why it’s essential to give yourself grace on the days when abundance feels out of reach. Actionable Takeaway: Identify your "why behind the why" by reflecting on what fuels your commitment and passion. Take a moment to write down three things you’re deeply grateful for and revisit them whenever you feel stuck or overwhelmed. Ready to Take It to the Next Level? Book a Game Plan Session with Dr. Nicole to create a personalized strategy for achieving your goals. Visit https://www.the-eliteathlete.com/game-plan-session to get started! Don’t forget to subscribe to the Inside Edge newsletter for weekly tips, strategies, and inspiration to fuel your performance from the inside out. Subscribe here: https://www.the-eliteathlete.com/newsletters/inside-edge Let’s fuel smarter, recover better, and dominate together! www.the-eliteathlete.com

Thanksgiving is here, and with it comes a feast to celebrate family, connection, and gratitude. But for athletes, navigating holiday meals can feel tricky when you're trying to stay on track with your goals. Don’t worry—I’ve got you covered! In This Episode, You’ll Learn: How to build a balanced plate that fuels your body and performance. Why the 80/20 rule is the key to enjoying your favorite holiday treats guilt-free. Simple strategies to stay active and hydrated during the holidays, whether you’re at home or on the road. Key Takeaways: Start with protein (turkey, anyone?) to repair muscles and keep you full. Load up on veggies for fiber and nutrients, and add intentional portions of carbs for steady energy. Go for homemade over processed foods when you can to maximize nutrition. Use the 80/20 rule: 80% nutrient-dense foods, 20% indulgence—hello, pumpkin pie! Stay active with a quick workout or backyard games and keep hydrated to feel your best. Take Your Game to the Next Level Feeling stuck or unsure how to align your nutrition and training? Book a Game Plan Session with me, Dr. Nicole Tatro. In just 30 minutes, we’ll create a personalized plan to help you fuel smarter, recover faster, and dominate your sport. For a limited time, these sessions are at a reduced price to help kickstart your goals. Book now at: https://www.the-eliteathlete.com/game-plan-session Join the Inside Edge Newsletter Get actionable tips and strategies delivered straight to your inbox each week. Subscribe to Inside Edge for free at: https://www.the-eliteathlete.com/newsletters/inside-edge Listen and Share! Know an athlete, coach, or parent who could use a little guidance this Thanksgiving? Share this episode with them! Don’t forget to subscribe to The Elite Athlete Podcast on your favorite platform to never miss an episode. Fuel smarter, feast smarter, and keep dominating your sport. Wishing you a Happy Thanksgiving! www.the-eliteathlete.com

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro breaks down three powerhouse foods every athlete should consider adding to their daily routine: eggs, spinach, and sweet potatoes. These nutrient-packed options can fuel performance, speed recovery, and support long-term health—far better than the pizza and snack bar staples many teams rely on between games. Learn why these foods are so beneficial, how to incorporate them into your meals, and what to watch out for to ensure they work for your unique needs. What You’ll Learn in This Episode: Why eggs are a top-tier source of protein and brain-supporting nutrients like choline. How spinach can boost oxygen delivery to muscles and support recovery, plus a note on managing oxalates. The secret to using sweet potatoes for sustained energy and immune support. Why fueling intentionally is a game-changer for athletes at any level. Key Takeaways: Eggs: A versatile, nutrient-dense source of high-quality protein that aids muscle repair and energy production. Spinach: A recovery-boosting green packed with iron, magnesium, and antioxidants. Cook it to reduce oxalates and maximize its benefits. Sweet Potatoes: A powerhouse carb that provides steady energy and supports immune health—perfect for fueling performance. Links and Resources Mentioned: Game Plan Session with Dr. Nicole Tatro: Ready to create a personalized plan for your health and performance goals? Book your 30-minute session today! https://www.the-eliteathlete.com/game-plan-session Subscribe to Inside Edge: Don’t miss Dr. Nicole’s free weekly newsletter packed with actionable tips to fuel, recover, and dominate your sport. https://www.the-eliteathlete.com/newsletters/inside-edge Share the Love: If you enjoyed this episode, please share it with your teammates, coaches, or fellow athlete parents! And don’t forget to subscribe to The Elite Athlete Podcast on Apple Podcasts, Spotify, or your favorite podcast platform Follow Dr. Nicole: Website: www.the-eliteathlete.com Subscribe & Review: Enjoying the podcast? Leave us a review on your favorite platform to help other athletes discover how to fuel smarter, recover faster, and dominate their sport!

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro sits down with Kevin Smith, founder and owner of Vermont's well-known Kevin Smith Sports. With nearly four decades of business experience, Kevin shares a fascinating journey of resilience, community service, and passion for sports—from overcoming recessions and a devastating fire to adapting through a global pandemic. His wisdom shines as he talks about the importance of community support and what it means to serve generations of Vermont’s athletes. Together, Kevin and Nicole explore the evolution of sports, the rise of high-level athletic training, and the critical yet often-overlooked importance of internal health for athletes striving to compete at elite levels. They discuss the challenges of balancing nutritional health with the demands of year-round sports, while also highlighting how sports training has shifted in recent years. Key Takeaways: Kevin’s Journey: Insights into running a successful sports business for 39 years, his challenges, and the enduring support of Vermont's local community. Health for Young Athletes: Nicole and Kevin dive into essential strategies for young athletes, including diet, training, and avoiding quick fixes. Importance of Foundational Health: Why nutrition and recovery are key elements in helping athletes reach the next level and how this holistic approach benefits long-term performance. For Parents and Coaches: Tips on supporting young athletes in making healthy choices that build strength, resilience, and confidence both on and off the field. Links and Resources: Sign up for The Inside Edge Newsletter for exclusive health tips, performance insights, and updates from Dr. Nicole. Join Here: https://www.the-eliteathlete.com/newsletters/inside-edge-optimize-your-health-dominate-your-game Visit Kevin Smith Sports at 10 Dorset Street, South Burlington, VT, to see the latest in sports gear and expertise, brought to you by Kevin and his team.

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into a topic that could be a game-changer for athletes and their parents: seed oils. Inspired by a recent conversation with a college hockey player who discovered the impact of these oils on his own performance, Dr. Nicole explains what seed oils are, why they may be hindering your athletic potential, and how to choose healthier fats that can boost recovery, energy, and long-term performance. Key Points Covered: Understanding Seed Oils: What are seed oils, and why are they everywhere? Discover how oils like soybean, corn, and canola are commonly used in processed foods—and why these highly refined oils may be increasing inflammation and reducing recovery in athletes. The Omega-6 to Omega-3 Imbalance: Learn how an excess of omega-6 fatty acids from seed oils can throw off the body’s essential balance, leading to chronic inflammation and impacting performance, focus, and health. Healthier Oil Alternatives: Dr. Nicole shares three high-performance oils—olive, avocado, and coconut oil—and explains how these oils provide anti-inflammatory benefits, sustained energy, and recovery support that can fuel your best athletic self. Action Steps: Making small, consistent changes can lead to huge gains. Dr. Nicole challenges listeners to start by checking ingredient labels for hidden seed oils and offers practical ways to make smarter choices with lasting results. Game Plan Session: Ready to take your game to the next level? Dr. Nicole is now offering a limited-time Game Plan Session to create a customized approach to fueling, training, and optimizing your body for peak performance. Visit www.the-eliteathlete.com to book your session. Let’s kick off 2025 strong—Dr. Nicole has a goal to impact 1,000 athletes this year, and you can be one of them! Tune in to learn: How simple swaps in dietary fats can transform your energy, recovery, and health Why reading ingredient labels is crucial, even on “healthy” snacks Practical ways to reduce inflammation and protect your long-term performance For more insights like these, subscribe to The Elite Athlete Podcast and sign up for The Inside Edge newsletter at www.the-eliteathlete.com. Join us each week as we tackle nutrition, training, and health tips to help athletes reach their peak potential from the inside out.

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro is joined by an inspiring guest and current college athlete, Jason Smith, a junior at Keene State College and dedicated hockey player. Jason shares his journey from youth hockey in Vermont to collegiate hockey, revealing the dedication, sacrifices, and lessons learned along the way. Together, Dr. Nicole and Jason cover: The challenges of navigating high school and junior hockey, particularly in smaller markets. The impact of COVID-19 on his athletic career and the resilience it took to keep moving forward. The ups and downs of playing junior hockey during a pandemic, from long hotel stays to interstate restrictions. How nutrition, mindset, and small daily choices have elevated Jason’s game and performance. Why certain nutrition habits, like eliminating seed oils and making smarter carb choices, have been game-changers. His advice for younger athletes on trusting their process, betting on themselves, and never giving up on their dreams. Join us for an insightful, honest look into the life of a young athlete balancing college, competition, and the pursuit of health and performance optimization. Tune in, subscribe, and don’t forget to leave a rating and review! This helps more athletes, parents, and coaches discover the show and join us on this journey to elite performance. 🎧 www.the-eliteathlete.com

In this heartfelt episode, Dr. Nicole Tatro reflects on the meaningful moments shared with her middle school field hockey team, especially the 8th graders moving on to high school. From respecting your opponents to finding joy in the journey, Dr. Nicole shares her "Corny Life Lessons"—each rooted in real experiences that happened on the field this past season. With stories of broken cleats, incredible last-second victories, and even a triple rainbow, she dives into the lessons these moments hold for life beyond sports. Plus, she introduces The Inside Edge, her new, free weekly newsletter filled with exclusive insights and tips for athletes. Dr. Nicole also shares details on the Starter Bundle she created to support recovery, energy, and performance with streamlined, effective supplements. Tune in for an episode that’s more than just sports—it’s about growth, grit, and going after what you want. If you enjoyed this episode, please rate and leave a review. It helps others find the podcast, and we’d love for you to share it with anyone who could use a little inspiration! Website: www.the-eliteathlete.com Inside Edge Newsletter:https://www.elitehealthandwellnessvt.com/newsletters/inside-edge-optimize-your-health-dominate-your-game Starter kits:https://www.elitehealthandwellnessvt.com/the-elite-Starterkits

In this episode, Dr. Nicole Tatro shares her essential tools and techniques for optimizing recovery for peak athletic performance. From the benefits of infrared saunas and red light therapy to innovative foam rolling with vibration, Dr. Nicole explains how each tool can enhance recovery, reduce inflammation, and promote overall wellness. She also introduces her Inside Edge newsletter, a free, weekly source of performance insights, and unveils the Elite Starter Bundle for Recovery, a curated supplement package designed to boost energy, support joints, and aid in muscle repair. If you’re an athlete ready to learn the golden nuggets that can take your recovery to the next level, this episode is a must-listen. For The Elite Starter Bundles or to set up a bloodwork consult, visit the-eliteathlete.com And ready to subscribe to Inside Edge?https://www.elitehealthandwellnessvt.com/newsletters/inside-edge-optimize-your-health-dominate-your-game

This episode is a special rerun from a live workshop for athletes hosted by Dr. Nicole Tatro. Dr. Nicole dives deep into how bloodwork can unlock valuable insights to enhance athletic health. She covers how key markers like glucose, vitamin D, and liver enzymes affect strength, endurance, and recovery, and why traditional lab ranges might not cut it for high-level athletes. You'll also hear real stories, including Dr. Nicole’s experience advocating for her kids’ bloodwork, and discover practical strategies for improving performance through smart nutrition, recovery, and supplementation. If you're tired of guessing what your body needs, this episode offers the tools to take your athletic health to the next level. Get in touch for a consult today: ➡ Visit Elite Athlete Bloodwork Consult to learn more: Go to www.the-eliteathlete.com ***BRAND NEW: INSIDE EDGE NEWSLETTER -https://www.elitehealthandwellnessvt.com/newsletters/inside-edge-optimize-your-health-dominate-your-game

In this episode of The Elite Athlete Podcast, we’re tackling one of the biggest challenges for high-level athletes—how to stay strong, focused, and recovered while constantly traveling. Inspired by my interview with Joey Ziska and conversations with my son Owen Tatro about their long bus rides and the struggles they face on the road, we dive into practical strategies to help athletes thrive despite tough travel schedules. I’ll break down the importance of fueling properly with smart food choices, including why hard-boiled eggs are an underrated travel snack packed with high-quality protein, healthy fats, and brain-boosting choline. We’ll also cover hydration strategies, including why adding electrolytes is a game-changer and how I work with professional-grade supplement companies to provide the highest-quality mineral support for athletes—reach out or book a Game Plan Session at www.the-eliteathlete.com/game-plan-session to find out what’s best for you. Beyond nutrition, we’ll talk about mobility, stretching, and how to keep your body loose even after hours on a bus. Sleep is another key factor, so I’ll share tips to maximize rest, even with unpredictable travel schedules. And finally, we’ll dive into the mental aspect of travel—how to use downtime for recovery, visualization, and keeping your mindset strong. Plus, I’ll share an exciting update on my brand-new podcast, Just Breathe, designed for women looking to restore balance and take control of their health—it’s just getting started, so stay tuned! If you’re not quite ready for a full program but want to take a step toward optimizing your performance, check out my Starter Kits for immune support, energy, and stress at www.the-eliteathlete.com/starterkits. Be sure to subscribe to The Elite Athlete Podcast on your favorite platform and stay connected with me on Instagram @dr.nicoletatro or visit my website at www.the-eliteathlete.com.

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into one of the most overlooked challenges for athletes—stress. While we often focus on physical performance, recovery, and nutrition, managing stress plays an essential role in overall health and athletic success. And here’s the kicker: your body doesn’t know the difference between physical and mental stress. Whether it’s intense practices, travel schedules, or school deadlines, they all impact the body in similar ways—leaving athletes drained, overwhelmed, and vulnerable to injury or illness if not managed properly. Dr. Nicole explains how stress triggers the fight, flight, or freeze response in the autonomic nervous system, which is great if you’re being chased by a lion—but not so helpful when you’re trying to stay healthy and perform your best. Chronic stress disrupts everything from digestion and recovery to immune function and sleep, making it critical to address both mental and physical stressors for long-term success. In this episode, Dr. Nicole shares insights into how Bowenwork, a gentle manual release technique, helps calm the nervous system and restore balance. She also talks about the hidden stressors athletes face—like mineral depletion and low-grade infections—and how regular bloodwork can reveal what’s really going on inside. Looking for practical takeaways? Dr. Nicole gives five actionable steps that you can start implementing today to better manage stress, optimize recovery, and protect your health. 💥 Five Key Takeaways from the Episode: Stick to a consistent sleep schedule (even on weekends) to support your body’s natural rhythm. Avoid energy bars and quick fixes—fuel your body with whole foods to sustain energy and recovery. Get morning sunlight to reset your internal clock and improve your sleep cycle. Use recovery techniques like contrast baths, breathwork, and Bowenwork to reset your nervous system. Practice box breathing to manage stress and activate your parasympathetic system for calm and focus. Dr. Nicole also teases an exciting new product she’s introducing soon for athletes—a game-changing hydration and performance drink for use during practices and games. Be sure to stay tuned for more details! If stress is starting to creep into your routine, now is the perfect time to check out the Starter Kits, including the Stress Buster Kit, available at www.the-eliteathlete.com. Scroll down to the program section to explore all three kits and find the right fit for you. And don’t forget to grab the FREE Game Day Fuel Guide while you’re there. Stay ahead of the game and take control of your health—because thriving under stress is possible when you have the right tools and support. Listen to the full episode now, and let’s take control of stress together.

Welcome back to The Elite Athlete Podcast! In this episode, I sit down with Antonio Federico, owner of the Parisi Speed School in Essex Junction, Vermont. We dive into what it really takes to build athleticism, not just for pros but for athletes starting as young as five years old. Antonio shares how his team specializes in speed, strength, and mobility training to help athletes—from kids trying to make the JV team to those pursuing college dreams—gain an edge. We discuss the rise in youth sports participation but the surprising decline in overall athleticism. Antonio breaks down why early sports specialization might be hurting young athletes more than helping them. We also cover how lower body injuries, like ACL tears, have increased, and the importance of teaching proper mechanics to prevent injuries. Movement really is medicine, and building good habits early on can be game-changing. Antonio shares insights on how the demands of sports impact not just athletes, but their families too. It’s a must-listen for parents, coaches, and athletes trying to navigate the challenges of competitive sports. Learn more about Antonio and Parisi Speed School at www.truewarriortraining.com or www.802getfast.com. You can also reach out to Antonio at 802-540-1515. If you want to optimize your health and performance, visit www.the-eliteathlete.com for more information about my programs and services. Thanks for tuning in, and I’ll see you in the next episode!

In this episode of The Elite Athlete Podcast, Dr. Nicole dives into what it takes to stay healthy, energized, and ready to thrive during the busy athletic season. With fall sports wrapping up and winter seasons gearing up, it’s easy for athletes to hit a wall. Her field hockey players and their soccer friends are finishing their seasons, and hockey athletes are transitioning from split-season into regular-season mode. That’s exactly why it’s so important to prioritize the basics—nutrition, rest, and minerals—so you stay strong and ready to compete. She’ll talk about hydration and how minerals play a key role in keeping energy levels steady. Dr. Nicole has even done some research on a brand-new product she’ll be introducing to the athletes she coaches. They can put it in their water bottles to drink before or during practice, and she’s really excited about it. Stay tuned for more details on that! Travel schedules and busy days can make it tough to stay on track, but Dr. Nicole shares simple strategies to help avoid burnout, optimize nutrition, and ensure recovery stays front and center—even on the go. This episode is all about making sure athletes don’t just survive the season—they thrive through it. If you want to learn more about her programs or explore the starter kits, head over to the-eliteathlete.com. Thanks for tuning in! Catch you in the next episode.

Hey everyone, welcome back to The Elite Athlete Podcast! In today’s episode, we’re tackling one of the biggest challenges athletes face—low energy. When you’re doing all the right things, from eating well to getting rest, but still feel drained, something deeper might be going on. I answer a great question from one of my Instagram followers about energy levels during practice and competition. In this conversation, I explain why quick fixes like coffee and energy bars can do more harm than good and how hidden nutrient gaps, poor hydration, and underlying stressors can secretly steal your energy. We’ll talk about how hydration isn’t just about drinking more water—your body needs essential minerals, and sugary sports drinks aren't the answer. I also dive into how bloodwork helps us get to the root of the problem by revealing your unique internal stats—because if you’re not working with the right numbers, you're just guessing. Plus, I share more about my new Energy and Performance Starter Kit—perfect for athletes looking for a solid starting point without jumping into a full program. If you’re feeling wiped out and not sure why, this kit is designed to help you get back on track with professional-grade supplements that really work. And with the weather changing—hello, flu season—consider checking out the Immune Booster Kit too. Ready to stop guessing and start feeling better? Head over to the-eliteathlete.com to grab your starter kit and download my FREE Game Day Fuel Guide while you're there! Thanks for listening, and remember—your energy matters just as much as your skill. Stay fueled, stay focused, and I’ll see you in the next episode! Bye for now!

Welcome back to The Elite Athlete Podcast! I’m your host, Dr. Nicole Tatro, and today, we’re talking about something every athlete needs to take seriously, especially during the colder months: immune health. In this episode, I share a personal story about my son Aidan, who just came home from school looking a little pale and starting to show signs of a cough. It got me thinking about how crucial it is for our athletes to stay healthy—through the yucky season of cold, flu, and all the germs flying around. We get so focused on training, performance, and recovery that sometimes, we overlook the foundational health that keeps our athletes in the game. We dive into some key ways to boost immune health, including practical tips on nutrition, hydration, and the power of essential oils (yep, I’m diffusing those in my house right now!). Plus, I’ll walk you through how bloodwork can help identify gaps in nutrition and immune function. I also just created a FREE Game Day Fuel Guide to help you make better nutrition choices, and if you're looking for extra immune support, it’s perfect timing because I just launched my new Immune Boost Starter Kit. Trust me, it’s packed with high-quality, professional-grade products that I trust for myself and my family. Don’t miss this episode if you’re an athlete—or a parent of one—who wants to stay strong and healthy all season long. For more information on how I can help you or to check out the new starter kits, head over to the-eliteathlete.com. You can find everything you need there, including my FREE guide and the starter kits. Stay healthy, stay strong, and I’ll see you in the next episode!

In this episode of The Elite Athlete Podcast, Dr. Nicole dives into one of the most critical, yet often overlooked components of elite performance—sleep. Whether you’re a high-level athlete or a sports parent trying to balance schedules, Dr. Nicole shares how optimizing your sleep can be a game-changer for your recovery and performance. She explains how sleep isn’t just rest—it’s when your body repairs muscle tissue, balances hormones, and consolidates all the skills you’ve been practicing. You’ll get tips on how to improve your sleep environment, manage screen time, and balance your meals to maximize recovery. Plus, Dr. Nicole shares why maintaining a consistent sleep schedule, even on weekends, is crucial for athletic success. You’ll also hear about how sunlight exposure, reducing screen time, and even using weighted blankets can play a role in your sleep quality. Dr. Nicole talks about the challenges of staying on track when you're traveling for games, including tips on melatonin and resetting your sleep cycle. She explains how recovery doesn't just happen in the gym—it's in your sleep, where the real progress takes place. Looking for more personalized strategies? Dr. Nicole introduces her MVP Performance Coaching Program, designed to help athletes optimize all aspects of their health and performance, including sleep. And don't miss out on her brand new Game Day Fuel Guide available for FREE at the-eliteathlete.com, full of tips to help you fuel your body right on game day. Whether you’re an athlete, a coach, or a parent, this episode will give you actionable steps to optimize your sleep and recovery so you can keep pushing your limits.

In this episode of the Elite Athlete Podcast, host Dr. Nicole Tatro dives into the often overlooked but crucial topic of methylation and how it can impact an athlete’s performance. Don’t tune out because it sounds complicated—this could be the missing key to unlocking your full potential as an athlete. Methylation plays a role in billions of processes in your body every single day, from energy production and detoxification to brain function and muscle repair. When this process is off, you might experience fatigue, slow recovery, mood swings, and even brain fog. Dr. Nicole breaks down what methylation is and how it works, explaining that it’s like flipping switches in your body to ensure everything runs smoothly. Dr. Nicole explains how blood work can provide insights into your methylation process by looking at key markers such as RBC, HGB, HCT, MCV, MCH, and RDW. Elevated levels can indicate B vitamin methylation issues, while low levels might suggest other imbalances, like iron deficiency. Dr. Nicole shares a personal example of an elite hockey player who was struggling with fatigue and muscle soreness, only to discover through blood work that her methylation was off. Once they corrected it with the right supplement plan, her energy levels returned, and she performed better on the ice. She also emphasizes the importance of using professional-grade supplements that work in synergy to support healthy methylation, optimize performance, and accelerate recovery. These supplements, sourced from trusted companies, provide athletes with the best tools for their bodies, without the guesswork of buying products off store shelves. Methylation is just one piece of the puzzle. Dr. Nicole reminds listeners that when she receives blood work results, she’s looking at the entire picture—liver function, gut health, vitamin D levels, cholesterol, and much more. Each marker is a piece of your unique puzzle, and by putting those pieces together, Dr. Nicole creates personalized plans that help athletes perform at their best, both now and in the future. If you haven’t had your blood work done recently or if you've never had a comprehensive panel, now is the time to reach out. Whether through your physician or by working with companies Dr. Nicole has partnered with, the key is knowing your numbers to optimize your health and performance from the inside out. To learn more about Dr. Nicole’s programs and services, visit the-eliteathlete.com.

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into a crucial yet often overlooked aspect of performance—minerals. You might think minerals are just a technical or boring topic, but they are foundational to every athlete's success. Before you think about turning this off, trust me, what you’ll learn today could have a game-changing impact on your performance. Dr. Nicole breaks down the importance of minerals like magnesium, calcium, potassium, and sodium, explaining how they go beyond hydration to play a vital role in muscle function, energy production, and even heart health. She shares her experience of working with the human body for over 23 years, helping elite athletes optimize their performance by focusing on these essential nutrients. You'll also hear a powerful example of how understanding mineral deficiencies through bloodwork completely transformed the energy and performance of an elite hockey player. Dr. Nicole emphasizes the value of professional-grade supplements with synergy, helping athletes recover faster, perform better, and save time and money. She stresses that quality matters—don’t waste time with subpar, off-the-shelf supplements that won’t do the job. Finally, Dr. Nicole offers practical steps for athletes to start optimizing their mineral intake, highlighting the importance of testing, not guessing, to get a tailored plan. Bloodwork is the key to understanding your internal health, and Dr. Nicole explains how she can help you get the labs you need, either through your physician or with trusted lab partners. This episode is packed with actionable insights that could take your performance to the next level by ensuring your body has the minerals it needs to thrive. Learn more about how Dr. Nicole can help you optimize your health and performance at the-eliteathlete.com. Tune in, get your minerals balanced, and see the difference it makes!

In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives deep into the powerhouses of your cells—your mitochondria. You might remember hearing about them in science class, but today we’re taking it to the next level. Your mitochondria don’t just produce energy; they also help regulate your immune system, protect your cells, and play a massive role in your overall health. Dr. Nicole breaks down how poor mitochondrial function can lead to issues like fatigue, muscle weakness, and even more serious health conditions. She also shares key blood markers to keep an eye on, and what you can do to support your mitochondria naturally. Don't stress about going out and buying a bunch of individual supplements! Dr. Nicole has found professional-grade, synergistic products that include everything your body needs to get those mitochondria firing on all cylinders. These top-tier, whole food supplements are designed specifically for elite athletes like you and help save time, money, and speed up recovery. Want to know more about optimizing your health and performance? Visit www.the-eliteathlete.com for more details on Dr. Nicole’s programs and services. Tune in now to find out how you can take your athletic performance to the next level by focusing on the tiny but mighty mitochondria inside your cells!

In this episode of the 'Elite Athlete Podcast,' Dr. Nicole Tatro shares practical strategies for busy sports parents to keep themselves and their families healthy. As a mother of five, including high-level athletes, Dr. Tatro discusses the importance of letting go of perfection, meal prepping, choosing healthier snacks and drinks, ensuring a good sleep routine, and understanding the value of bloodwork analysis. She emphasizes that small, manageable steps can significantly impact overall well-being, both on and off the field. Tune in for insights on setting yourself up for success in a hectic lifestyle. 00:00 Introduction and Welcome 01:11 Balancing Family and Health 02:46 The Importance of Meal Prep 03:57 Healthy Travel Tips 06:36 The Critical Role of Sleep 07:03 Understanding Your Health Numbers 09:16 Conclusion and Final Thoughts For More Info: www.the-eliteathlete.com

In this episode of The Elite Athlete Podcast, we’re breaking down the power of consistency and how small, intentional actions can lead to massive results over time. Whether you’re an athlete striving for peak performance or a parent supporting your athlete’s journey, this episode is packed with practical insights to help you build habits that stick. You’ll learn why consistency matters more than sporadic bursts of effort and how it creates exponential progress, the science behind habits and how daily actions like stretching, meal prep, and sleep hygiene set you up for success, and real-life examples of athletes who’ve reached their goals through steady, consistent work. We’ll also dive into actionable steps to incorporate small habits into your daily routine, how to keep them sustainable, and how to stay motivated by celebrating the small wins along the way. Plus, I’ll share about my new podcast, Just Breathe, which is designed for women striving to balance it all while restoring health and energy. It’s brand new, so be patient as I roll out episodes—but I’d love for you to listen in and follow along! If you’re looking for personalized strategies to optimize your performance, check out my Game Plan Session at www.the-eliteathlete.com/game-plan-session. For those looking for an easy way to support their health, explore our Starter Kits for immune support, energy, and stress at www.the-eliteathlete.com/starterkits. Whether you’re looking to optimize your performance or support your athlete’s journey, this episode is your reminder that small, consistent actions lead to big results. Tune in now to start building your winning habits, and don’t forget to subscribe to The Elite Athlete Podcast on your favorite platform!

In this episode of the Elite Athlete Podcast, host Dr. Nicole Tatro discusses the often-overlooked but essential role of blood sugar in athletic performance. She explains why blood sugar regulation is critical for energy, endurance, and recovery. Dr. Tatro addresses common misconceptions about blood sugar, explores its impact on hormones and cholesterol, and shares personal and patient experiences of blood sugar imbalances. She highlights the importance of regular blood work to monitor and manage blood sugar levels, ensuring optimal performance for athletes. Listeners are encouraged to understand their numbers and get a tailored nutrition plan to maintain steady energy and overall health. For more resources, visit www.the-eliteathlete.com. 00:00 Welcome to the Elite Athlete Podcast 01:00 The Importance of Blood Sugar in Athletic Performance 01:51 Understanding Blood Sugar Regulation 03:30 Personal Experiences with Blood Sugar Imbalances 04:36 The Connection Between Blood Sugar and Cholesterol 05:15 Impact of Blood Sugar on Training and Performance 06:16 The Role of Blood Work in Managing Blood Sugar 07:39 Getting Your Blood Work Done 08:58 Conclusion and Final Thoughts

In this episode of the Elite Athlete Podcast, host Dr. Nicole Tatro welcomes lifelong hockey enthusiast Justin Martin. Justin shares his journey from being introduced to hockey at the age of two to his experiences playing youth hockey in Vermont, being drafted by the L.A. Kings, and his minor professional career. He reflects on the importance of sleep, nutrition, hydration, and multi-sport participation for young athletes. Justin also discusses his current endeavors, including coaching and running the Vermont Junior Cats, a tier one hockey program. The episode provides insights into the challenges and joys of both playing and coaching hockey, as well as the evolving landscape of elite youth sports. 00:00 Welcome to the Elite Athlete Podcast 01:35 Justin Martin's Hockey Journey Begins 02:42 High School and College Hockey Highlights 04:38 Transition to Coaching and Family Life 05:30 Building the Vermont Junior Cats 06:26 The Importance of Setting High Goals 08:09 Challenges and Rewards of Coaching 17:27 The Role of Multi-Sport Athletes 25:50 Reflections on Personal and Athletic Growth 29:07 Modern Athletic Training and Nutrition 30:13 Changing Perspectives on Nutrition 30:58 The Importance of Hydration and Consistency 31:19 Understanding Rest and Recovery 32:50 Personalized Nutrition and Blood Work 33:51 Incremental Improvements in Athletic Performance 36:42 Breathing Techniques for Athletes 41:00 Parental Support and Athlete Development 48:03 The Role of Club Sports in Today's World 49:31 Conclusion and Contact Information Find out more about The Elite Athlete Here: www.the-eliteathlete.com Find out more about Justin Martin and his VT Junior Cats here: www.vtjrcatamounts.com

In this episode of the Elite Athlete Podcast, Dr. Nicole Tatro emphasizes the critical importance of gut health for athletes. She explains how the gut influences overall well-being, energy levels, recovery, and performance. Dr. Tatro discusses how comprehensive blood panels can provide vital insights into gut function and health. She also highlights the necessity of high-quality, whole-food-based supplements over mass-produced vitamins for optimal gut healing and performance enhancement. The episode includes actionable steps for improving gut health, such as eating whole foods, staying hydrated, incorporating fermented foods, and getting personalized blood work analysis. Listen in to learn how addressing gut health can take athletic performance to the next level. 00:00 Introduction to Gut Health and Athletic Performance 01:51 The Importance of Gut Health for Athletes 02:49 Understanding Blood Markers for Gut Health 04:22 Targeted Supplementation for Gut Health 05:23 Real-Life Success Story 06:26 Actionable Steps to Improve Gut Health 08:28 Conclusion and Next Steps Find out more at: www.the-eliteathlete.com

In this episode of the Elite Athlete Podcast, Dr. Nicole Tatro dives into the often overlooked aspect of hydration—electrolyte balance. Beyond the common 'drink more water' advice, Dr. Nicole explains the importance of maintaining a balance of key minerals like sodium, potassium, calcium, and magnesium for optimal muscle function, nerve signaling, and heart rhythm. She emphasizes the need for personalized hydration strategies based on individual metabolism, sport type, and sweat rate. Through practical tips on diet, choosing the right hydration products, and monitoring sweat rate, Dr. Nicole underscores the critical role of knowing one's numbers through blood work analysis to tailor hydration and nutrition plans effectively. 00:00 Introduction to Hydration 01:31 The Role of Electrolytes 02:33 Hydration Strategies for Different Sports 03:28 Personalized Hydration: Know Your Numbers 04:34 Practical Hydration Tips 06:37 The Importance of Timing in Hydration 07:31 Comprehensive Approach to Hydration 08:36 Conclusion and Final Thoughts The Elite Athlete: www.the-eliteathlete.com

In this episode of the Elite Athlete Podcast, Dr. Nicole Tatro dives into the topic of inflammation. She explains what it means for athletes, its importance in the body's healing process, and the potential issues caused by chronic inflammation. Dr. Tatro discusses common triggers like poor nutrition, lack of sleep, and over-training, offering actionable insights and advice. She emphasizes the importance of addressing root causes through personalized nutrition, proper recovery, stress management, and bloodwork analysis. Tune in for practical tips to help manage inflammation and enhance athletic performance. 00:00 Introduction to Inflammation 01:29 Understanding Inflammation in Athletes 02:04 Chronic Inflammation: Causes and Concerns 02:50 Nutritional Impact on Inflammation 03:52 The Role of Sleep and Recovery 04:52 Over-Training and Inflammation 05:15 Digging Deeper: Blood Work and Gut Health 06:45 Stress Management and Mental Health 07:11 Conclusion and Personalized Plans Find More Info at www.the-eliteathlete.com

In this episode of the Elite Athlete Podcast, Dr. Nicole Tatro dives into the vital role of nutrient timing in boosting athletic performance. She breaks down the basics, offering clear, actionable advice that athletes can start using right away. Dr. Tatro emphasizes that when you eat is just as important as what you eat, providing tailored recommendations for different sports. She offers insights specific to sports like hockey, which requires explosive power, and marathon running, which demands endurance, covering both pre- and post-workout nutrition strategies. Stressing the importance of personalized nutrition, she recommends using blood work to fine-tune each athlete's dietary plan. The episode wraps up with practical tips on meal timing and digestion to enhance recovery and overall performance.

Episode Breakdown: 00:00 – Introduction to Nutrient Timing 01:25 – The Impact of Nutrient Timing on Performance 02:22 – Different Sports, Different Nutrient Needs 03:49 – Best Practices for Pre-Workout Nutrition 04:44 – Key Post-Workout Nutrition Tips 05:43 – Customizing Nutrient Timing for Individual Athletes 06:53 – The Role of Blood Work in Nutrition Planning 08:21 – Personal Insights and Practical Tips 09:27 – Conclusion and Next Steps Find more information and connect with Dr. Nicole at the-eliteathlete.com.

In this episode of the Elite Athlete Podcast, host Dr. Nicole Tatro sits down with Connor Wood, better known as Woody, to discuss the essential role of mental health and nutrition in achieving athletic excellence. Woody shares his personal journey as a hockey player, reflecting on the challenges he faced and the lessons learned about maintaining confidence, resilience, and a balanced lifestyle. Together, they explore the evolution of resources available to athletes, from the importance of mental health support to the latest technological advancements in sports training and recovery. Woody opens up about his own experiences, including moments of regret and missed opportunities, and offers valuable advice to young athletes looking to make their mark. The conversation also touches on the role of parents in managing injuries and supporting their children’s athletic dreams. Woody, now a coach and mentor, shares insights on transitioning from playing to coaching and the launch of his podcast, "The Pregame Twirl." Tune in to gain wisdom from Woody's journey and learn how a holistic approach to health can make a significant difference in both sports and life. Timestamps: 00:00 – Introduction and Initial Struggles 29:15 – The Importance of Confidence in Sports 30:08 – Reflecting on Missed Opportunities 30:47 – Modern Resources for Athletes 32:18 – Parental Concerns and Injuries 33:53 – Holistic Approach to Athlete Health 37:23 – Advice for Young Athletes 41:42 – Transition to Coaching and Mentorship 44:48 – Starting The Pregame Twirl Podcast 49:37 – Challenges and Future Plans 55:56 – Final Thoughts and Takeaways Don't miss out on this episode filled with real-life experiences and practical advice. If you want to learn more about Connor Wood and his podcast, "The Pregame Twirl," be sure to check it out. To stay connected with Dr. Nicole Tatro and to explore more resources for high-level athletes, visit the website at the-eliteathlete.com

Essential Lab Markers for Optimal Athletic Performance In this episode of the Elite Athlete Podcast, host Dr. Nicole Tatro discusses the importance of regularly testing key lab markers for high-level athletes to optimize performance and prevent injuries. Dr. Tatro highlights several critical markers including Vitamin D, iron, thyroid hormones, CRP, liver enzymes, CBC with differential, total protein, blood glucose, and lipid panel. She explains why each marker matters and how they impact an athlete's health and performance. Dr. Tatro also offers guidance on understanding lab results and emphasizes the value of working with a professional for a personalized analysis. Tune in to learn how to elevate your athletic performance by knowing and optimizing your internal numbers. 00:00 Introduction to the Elite Athlete Podcast 01:04 The Importance of Knowing Your Numbers 01:40 Why Lab Markers Matter for Athletes 02:29 Essential Lab Markers for Optimal Performance 03:03 Vitamin D: The Energy Booster 03:23 Iron and Ferritin: Oxygen Transport 03:41 Thyroid Panel: Metabolism and Mood 04:12 CRP: Understanding Inflammation 04:48 Liver Health: AST and ALT 05:23 CBC with Differential: Overall Health 06:20 Total Protein and Albumin: Nutritional Status 06:40 Gut Health: AAG Ratio and Globulin 07:20 Blood Glucose and A1C: Energy Management 07:47 Electrolytes: Muscle and Nerve Function 08:19 Lipid Panel: Beyond Heart Health 09:15 Hormone Testing: Energy and Stress 10:02 Next Steps: Blood Work Analysis 11:57 Conclusion and Final Thoughts The Elite Athlete:https://www.elitehealthandwellnessvt.com/elite-athlete-options

Unlocking Athletic Potential: The Importance of Lab Testing In this episode of the Elite Athlete Podcast, Dr. Nicole Tatro discusses the crucial concept of 'test don't guess' for high-level athletes, their parents, and coaches. She explains how rigorous training and proper nutrition may still fall short without the precise insights provided by lab work. Dr. Tatro emphasizes the benefits of tailored nutrition, early detection of potential issues, and the confidence gained from knowing your body's internal stats. She offers guidance on getting started with lab tests and how to utilize the results to enhance athletic performance and overall health. 00:00 Introduction to the Elite Athlete Podcast 01:02 The Importance of Testing Over Guessing 01:21 Common Issues Faced by Athletes 02:10 The Solution: Lab Work 02:57 Benefits of Lab Work 04:08 Getting Started with Lab Work 05:01 Blood Work Analysis and Next Steps 05:56 Conclusion and Final Thoughts The Elite Athlete Options: https://www.elitehealthandwellnessvt.com/elite-athlete-options

Dr. Nicole explores the importance of recovery in athletic training, diving into the body's stress response and the necessity of balance between stress and recovery. Key topics include the differences between acute and chronic stress, the impact of overtraining, and strategies for optimized recovery. Dr. Nicole emphasizes the role of nutrition, rest, and various relaxation techniques in achieving peak performance. The session concludes with actionable tips and insights to help athletes, coaches, and parents foster better recovery practices, ultimately leading to stronger and more resilient athletes. 00:00 Introduction to Recovery 00:08 The Stress Response and Its Importance 00:35 Breaking Down to Build Up: The Training Paradox 01:51 Interactive Question: Is Stress Bad? 02:35 Understanding Stress and Recovery 04:42 Movement as a Stressor 05:25 Acute vs. Chronic Stress 05:58 Balancing Stress and Recovery 06:27 Other Stressors to Consider 08:04 The Autonomic Nervous System 10:44 The Impact of Chronic Stress 13:19 Strategies for Balancing Stress 17:16 Nutritional and Health Choices for Recovery 18:34 The Banking Account Analogy 19:08 Overtraining and Overreaching 22:25 Common Solutions for Exhaustion 24:59 Understanding Nutrient Deficiencies 25:15 Managing Soreness and Pain Perception 26:23 Workout Nutrition and Supplements 27:02 Importance of Blood Markers 29:02 Optimizing Nutrition for Athletes 31:49 Effective Workout Strategies 34:59 Balancing Exercise and Recovery 37:33 Personal Stories and Lessons Learned 43:09 Key Takeaways and Final Thoughts

www.the-eliteathlete.com

The Elite Athlete Options:https://www.elitehealthandwellnessvt.com/elite-athlete-options

Injuries are tough, both physically and mentally, but they’re also an opportunity to learn, grow, and come back stronger. In this episode, I’m sharing a personal story about my son Aidan’s recent injury—a rollercoaster of emotions, medical visits, and tough decisions. From thinking he might need surgery to getting the green light to play, this journey highlights the mental and physical challenges athletes face when sidelined. We’ll dive into the emotional ups and downs of injury recovery for athletes and their families, the importance of healing not just the injury but optimizing your body at the cellular level, and how we adjusted Aidan’s supplement and mineral routine to support his tissue recovery and long-term health. I’ll also share the power of visualization—how it can keep you mentally strong—and practical tips to focus on small wins and take control of what you can do during recovery. Whether you’re an athlete navigating an injury or a parent supporting one, this episode offers hope, actionable strategies, and a reminder that setbacks don’t define you—they’re just part of the journey. Links & Resources: Explore Starter Kits to fuel smarter and recover better: https://www.the-eliteathlete.com/starterkits. Book a Game Plan Session for personalized support: https://www.the-eliteathlete.com/game-plan-session.

In this episode of the Elite Athlete Podcast, hosted by Dr. Nicole Tatro, the discussion revolves around optimizing the performance and health of high-level hockey players. The podcast features two notable guests: Blake Lewis, founder of Ice Breakers Advisory, and Dr. Bryce Campbell, a physical therapist specializing in off-ice hockey coaching. Blake and Dr. Bryce share their insights on the importance of nutrition, blood work analysis, and tailored training programs. They emphasize the significance of having specific goals, actionable steps, and understanding internal health markers to improve overall athletic performance. Tune in to learn more about the critical aspects of maintaining elite athletic health and optimizing player development through holistic approaches.

00:00 Introduction to the Elite Athlete Podcast

01:04 Meet Blake Lewis and Dr. Bryce Campbell

02:04 Blake Lewis on Ice Breakers Advisory

03:17 Dr. Nicole's Hockey Mom Experience

09:24 The Importance of Multi-Sport Athletes

13:58 Switching Gears: Internal Stats and Athlete Health

26:55 Understanding Blood Work Timelines

27:58 Addressing Liver Markers in Athletes

29:25 Challenges of Travel for Athletes

32:14 Optimizing Internal Health

33:23 The Importance of Blood Work

33:55 Case Study: Young Female Hockey Player

37:17 Synergistic Supplements for Athletes

40:35 Establishing Healthy Habits

44:40 Final Thoughts and Advice

48:18 Contact Information and Closing Remarks

The Elite Athlete:https://www.elitehealthandwellnessvt.com/elite-athlete-options

Blake Lewis: https://www.icebreakersadvisory.com/

Dr. Bryce Campbell: https://www.instagram.com/the_hockey_doc/

The Crucial Role of Positive Role Models in Sports In this special episode of the Elite Athlete Podcast, Dr. Nicole Tatro shares a personal experience from a recent softball tournament to emphasize the significant influence coaches, parents, and mentors have on young athletes. Through a critical incident with opposing coaches, Dr. Tatro discusses the importance of maintaining integrity, composure, and positivity, especially under pressure. She calls for all those involved in youth sports to strive to be better role models, emphasizing that the lessons taught on the field extend far beyond the game and shape the character of the young individuals under their care. 00:00 Introduction and Episode Overview 01:16 The Importance of Coaches as Role Models 01:48 A Personal Experience on the Softball Field 02:46 Handling Negativity and Teaching Life Lessons 05:15 The Impact of Coaches' Behavior on Players 07:13 A Call to Action for Coaches and Mentors 08:09 Conclusion and Final Thoughts The Elite Athlete: https://www.elitehealthandwellnessvt.com/elite-athlete-options

Welcome back to the Elite Athlete Podcast! I’m your host, Dr. Nicole Tatro, and today we have a special guest, Trevor Jewett, who is a licensed clinical mental health counselor, certified clinical trauma professional, and Vermont recovery coach. Trevor is also a lifelong drummer, bringing a unique perspective to the intersection of mental health and athletic performance. In this Episode: Introduction and Background: Learn about Trevor's credentials and our long-standing connection. Coaching Potential: Discussion on the importance of coaching athletes for their potential, not just their current abilities. Strength-Based Mindset: How shifting from a deficit mindset to a strength-based mindset can enhance performance. Positive Risk-Taking: Encouraging athletes to take risks and celebrate small wins. Coaches’ Role: The significance of coaches modeling positive behavior and managing mistakes constructively. Internal Stats and Mental Health: How internal health and mental well-being are critical for peak athletic performance. Mind-Body Connection: Exploring the connection between mental health, the nervous system, and athletic performance. Group Drumming for Wellness: Trevor’s innovative approach to team building and wellness through group drumming sessions. Practical Tips for Coaches and Athletes: Actionable advice for fostering a positive, growth-oriented environment. Key Takeaways: Coach for Potential: Focus on what athletes can become, not just who they are now. Celebrate Small Wins: Recognize and celebrate the progress, no matter how small. Model Positive Risk-Taking: Encourage athletes to take risks and be supportive of their efforts. Mind-Body Connection: Understand the critical role of mental health and internal health in achieving peak performance. Innovative Team Building: Consider unique methods like group drumming to enhance team cohesion and mental wellness. Where to Find Trevor Jewett: Website: www.restoringrhythmvt.com Email: Trevor@restoringrhythmvt.com Connect with Dr. Nicole Tatro: https://www.elitehealthandwellnessvt.com/elite-athlete-options Instagram: https://www.instagram.com/dr.nicoletatro/ Facebook: https://www.facebook.com/nicole.tatro.71/ Thank you for joining us on this episode of the Elite Athlete Podcast. If you enjoyed this discussion, be sure to subscribe and stay tuned for more insightful conversations. See you next time!

Welcome back to the Elite Athlete Podcast! In this exciting episode, Dr. Nicole Tatro sits down with clinical nutritionist Mike Reese, who boasts over 20 years of experience in the dietary supplement industry. Together, they delve into the critical role of nutrition and supplements in optimizing athletic performance, recovery, and overall health. Key Topics Covered: Introduction to Mike Reese: Overview of Mike's impressive background in clinical nutrition and dietary supplements. How Mike and Dr. Nicole met and the influence he's had on her work and workshops. Fundamentals of Athlete Nutrition: Importance of viewing athletes as whole individuals and addressing foundational health. The significance of avoiding marketing hype and focusing on basic, effective nutritional strategies. Protein Needs and Misconceptions: Discussion on the appropriate protein intake for high-level athletes. Debunking myths around overconsumption of protein and its potential negative effects. Nutrient Timing and Recovery: The importance of nutrient timing for optimal performance and recovery. How dietary habits can influence liver markers and overall health. The Role of Supplements: A general overview of the essential supplements for high-level athletes. The impact of cellular nutrition, gene expression, and gut health on athletic performance. Practical Tips and Advice: Mike's advice on making small, consistent changes for long-term benefits. Encouraging a balanced approach to diet and supplementation for young athletes. Connect with Dr. Nicole Tatro: Instagram: @dr.nicoletatro Facebook: https://www.facebook.com/nicole.tatro.71 Elite Athlete Options: https://www.elitehealthandwellnessvt.com/elite-athlete-options Final Thoughts: In this insightful episode, Mike Reese provides invaluable knowledge and practical tips on nutrition and supplements tailored for athletes. Whether you're a high-level athlete, a parent, coach, or advisor, you'll find actionable advice to enhance performance and support overall health. Don't miss out on this opportunity to learn from one of the best in the field!