Explore every episode of the podcast Metabolic Mindset
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Building a Nutrition Strategy for an Elite Endurance Athlete | 31 Aug 2026 | 01:58:29 | |
In this episode, we explore how a dedicated endurance athlete builds a nutrition plan from scratch. We cover calculating calorie and macro requirements, fasting, hydration, and fueling strategies to optimize performance and recovery. In this episode, Shara Perry, RDN and endurance athlete Brance Baca-White discuss optimal nutrition, hydration, and training strategies, emphasizing personalized approaches and scientific insights to improve performance and health. Use these calculations as starting points, then adjust based on body-weight trends, performance, hunger, recovery, sleep, and training quality. 1. Estimate BMR Mifflin-St Jeor Men: Women: Conversions: 2. Estimate TDEE TDEE = BMR × Activity Factor 1.2 = Sedentary For high-volume endurance athletes, approximately 1.725–1.9 may be an appropriate starting range. 3. Set Protein ~1 g protein per lb of desired body weight Example: 185 lb goal = 185 g protein/day Protein = 4 calories/g 4. Set Fat ~0.25–0.4 g fat per lb body weight Fat = 9 calories/g Example: 196 lb = approximately 49–78 g/day 5. Calculate Carbohydrates Carb calories = Total calories − protein calories − fat calories Carb grams = Carb calories ÷ 4 Example at 3,400 calories: 185 g protein = 740 calories 6. Pre-Workout Fuel For easy/short sessions, some athletes may tolerate minimal fueling. For long or hard sessions, prioritize carbohydrate. A simple starting point: 20–40 g carbohydrate before an early workout Choose foods that are high-carb, relatively low-fat, relatively low-fiber, and easy to digest. 7. During the Run For sessions lasting more than ~1 hour: 30–60 g carbohydrate/hour For longer marathon-specific sessions: 60–90 g/hour may be appropriate for highly trained athletes who have practiced and can tolerate it. 8. Post-Workout 25–40 g protein + substantial carbohydrate Prioritize recovery nutrition after long or demanding sessions, particularly when another hard workout is coming soon. 9. Baseline Hydration A practical starting estimate for baseline daily fluid intake is: Body weight (lb) × 0.5–0.67 = ounces of fluid/day This is your baseline before accounting for significant exercise losses. 10. Calculate Sweat Rate Record:
Sweat rate = fluid loss ÷ exercise duration Repeat under different training and environmental conditions for a better estimate. 11. Post-Exercise Fluid Replacement For more rapid recovery: ~16–24 oz fluid per pound of body weight lost This is particularly useful when another significant workout is coming soon. 12. Sodium There isn't a well-established evidence-based body-weight formula for baseline sodium needs in healthy adults. The National Academies specifically set an adult sodium Adequate Intake at 1,500 mg/day, but they also note that this does not adequately address people with large sweat losses, such as competitive athletes. They could not establish a higher universal requirement for high-intensity athletes. During endurance training: ~300–600+ mg sodium/hour Individual sodium needs vary. Sweat sodium testing can provide a more personalized target. The Takeaway These calculations are starting points, not magic numbers. Calculate, implement, monitor your response, and adjust based on body weight, performance, hunger, recovery, sleep, and training quality. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Intuitive Eating Meets Metabolic Health: Can They Coexist? | 11 Aug 2026 | 01:17:33 | |
Is intuitive eating compatible with intentional nutrition, metabolic health, and even weight loss goals? In this episode of Metabolic Mindset, we take a nuanced look at intuitive eating—what it actually means, where it gets things right, and where additional context may be helpful. Joined by fellow Registered Dietitian Kelsie Kropp Chabala, we walk through all 10 principles of intuitive eating and discuss how they can fit alongside structured nutrition, adequate fueling, protein intake, exercise, metabolic restoration, and intentional health goals. Intuitive eating isn't simply "eat whatever you want," but it also doesn't mean abandoning nutrition science. So can you improve your relationship with food while still being intentional about your health? Let's get into it. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| The Metabolic Mindset of a Marathoner | 04 Aug 2026 | 01:09:31 | |
In this episode, Brance Baca-White (@bbacawhite) shares his journey from casual runner to competitive marathoner, discussing training strategies, biohacking, and the importance of community in achieving athletic goals. Perfect for endurance athletes and fitness enthusiasts looking to optimize performance and health.
Resources Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| How I Set Calories, Macros, Hydration, and Sodium Targets in a Pro-Metabolic Framework | 30 Jul 2026 | 00:55:16 | |
In this episode of Metabolic Mindset, I break down exactly how I determine calorie, protein, carbohydrate, fat, hydration, and sodium targets using a pro-metabolic framework. We cover the physiology behind energy needs, why I use the Mifflin-St Jeor equation as a starting point, how adaptive thermogenesis influences nutrition planning, and why biofeedback matters just as much as the numbers. You'll also learn how I decide when to adjust calories or macros, why sodium recommendations differ for active individuals, and how to recognize signs that your metabolism is moving in the right direction. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Understanding Energy Availability and Metabolic Health | 16 Jul 2026 | 00:24:41 | |
Many people believe metabolism is simply a matter of calories in versus calories out. But if that's true, why can two people eat the same amount of food, weigh the same, and exercise the same amount, yet experience completely different levels of energy, recovery, hunger, hormone health, and body composition? In this episode, we're diving into one of the most overlooked concepts in nutrition and metabolism: energy availability. You'll learn why your body doesn't just track calories—it continuously evaluates whether enough energy is available to support essential functions like hormone production, thyroid health, recovery, immune function, and daily activity. We'll discuss:
If you've ever wondered why your body seems to resist your efforts despite eating less and exercising more, this episode will help you understand the metabolic signals happening behind the scenes. This is Part 1 of a two-part series on energy availability and metabolism. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Fruit Isn't the Enemy: Understanding Glucose, Fructose, and Carbohydrate Metabolism Part 2 | 12 Jul 2026 | 00:29:31 | |
In Part 2 of this series, we follow glucose and fructose to the liver, where their metabolic paths begin to diverge. Learn how the liver processes different carbohydrates, why fructose doesn't automatically turn into body fat, and how glycogen, ATP, fiber, and the food matrix influence your metabolism. We also explore why whole fruit is fundamentally different from sugar-sweetened beverages and why context—not fear—should guide the way we think about carbohydrates. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Fruit Isn't the Enemy: Understanding Glucose, Fructose, and Carbohydrate Metabolism Part 1 | 07 Jul 2026 | 00:23:51 | |
In Part 1 of this episode, we begin a deep dive into one of nutrition's most misunderstood topics: carbohydrates. Join me as we explore what carbohydrates actually are, how plants create them through photosynthesis, and what happens the moment you take your first bite. By understanding the science behind glucose, fructose, and digestion, you'll gain the foundation needed to separate nutrition myths from physiology. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| A Pro-Metabolic Perspective on Cholesterol and Statins Part 2 | 08 Jun 2026 | 00:25:24 | |
In Part 2 of the cholesterol series, we're taking a deeper look at why cholesterol labs are often misunderstood and why context matters when evaluating cardiovascular risk. We'll break down markers like LDL, HDL, triglycerides, ApoB, and ApoA1, discuss the role of inflammation and metabolic health, and explore why two people with similar cholesterol numbers can have very different risk profiles. We'll also dive into statins—how they work, why they're so heavily debated, and the situations where they may provide meaningful benefit. Finally, we'll discuss how to improve cholesterol markers through a pro-metabolic lens by focusing on the underlying metabolic environment rather than simply chasing lower numbers. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| A Pro-Metabolic Perspective on Cholesterol and Statins Part 1 | 25 May 2026 | 00:34:31 | |
In Part 1 of this cholesterol series on Metabolic Mindset, I break down what cholesterol actually does in the body, how lipoproteins like LDL and HDL function, and why cholesterol labs are often misunderstood without proper context. I also explore the relationship between inflammation, metabolic dysfunction, and cardiovascular risk — and why a single lab marker rarely tells the full story. In other words, this podcast is an attempt to explain cholesterol in the context of human metabolism. Topics covered: Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Metabolism Over Dogma: Why We Both Moved Beyond Low Carb | 14 Apr 2026 | 01:11:23 | |
In this episode of Metabolic Mindset, I’m joined by Zane Griggs (@zanegriggsfitness), a long-time personal trainer and host of the Healthy AF Podcast. Zane and I met years ago when we were both deep in the low carb world. Since then, we’ve independently shifted toward a more pro-metabolic, physiology-first approach to nutrition and training. This conversation is about what actually works for our clients. We break down why restrictive frameworks like keto or low carb can initially “work,” the psychological pull of diet camps, and what happens when identity becomes tied to a way of eating. More importantly, we talk about what changed our minds—and the client results that forced us to rethink everything. We also dive into:
If you’ve ever felt stuck between conflicting nutrition philosophies, this episode will help you step back, think critically, and start trusting physiology over dogma. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Taurine: Energy Regulation, Not Stimulation | 25 Mar 2026 | 00:09:13 | |
Taurine is one of the most misunderstood nutrients in modern nutrition—often associated with energy drinks, but rarely understood for what it actually does in the body. In this episode of Metabolic Mindset, I discuss the physiology of taurine and why it plays a critical role in metabolic health. From cardiovascular function and calcium signaling to nervous system regulation, electrolyte balance, and bile production, taurine supports the systems that allow your metabolism to function efficiently. I also cover where taurine comes from, how it was discovered, key research-backed benefits, and how to effectively use it as a supplement—including dosing, timing, and forms. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Why Overtraining Is Not Helping You Lose Fat | 06 Mar 2026 | 00:28:40 | |
In this episode of Metabolic Mindset, Registered Dietitian Shara Perry breaks down why more exercise isn’t always the answer for fat loss. Chronic high-intensity training, under-fueling, and elevated cortisol can actually stall fat loss by breaking down muscle, lowering metabolic rate, and signaling the body to hold onto energy. Shara explains the physiology behind Zone 1 and Zone 2 cardio, how they support mitochondrial health, fat oxidation, and cortisol regulation, and why lower-stress training can be far more effective for sustainable fat loss and muscle retention. If you’ve been working harder but seeing fewer results, this episode will help you understand why — and how to train in a way that actually supports your metabolism. Brain fart sponsored by Pfizer. Here's that information I blanked on mid-episode: Aerobic exercise ("with oxygen") is sustained, moderate-intensity activity (e.g., jogging, swimming) that improves cardiovascular endurance and burns fat. Anaerobic exercise ("without oxygen") consists of short, high-intensity bursts (e.g., sprinting, lifting) that build muscle, power, and bone density. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Supplements That Support a Pro-Metabolic Framework | 21 Feb 2026 | 00:35:28 | |
Most supplements on the market don’t actually support your metabolism. In this episode, I break down which supplements are truly worth your time—covering multivitamins, magnesium, electrolytes, vitamin E, creatine, and glycine—and how they support energy production, thyroid function, fat loss, and overall metabolic health. I also explain which popular supplements, like fish oil and pre/probiotics, may actually interfere with metabolic efficiency. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| The Randle Cycle: A Physiology-Based Explanation of Fuel Competition and Energy Efficiency | 13 Jan 2026 | 00:15:05 | |
Episode 5 – The Randle Cycle: A Physiology-Based Explanation of Fuel Competition and Energy Efficiency Why do so many people feel better when they reintroduce carbohydrates — yet can’t explain why? In this episode of Metabolic Mindset, I break down the Randle Cycle, a core concept in metabolic physiology that explains how fat, protein, and carbohydrates compete for oxidation at the cellular level. You’ll learn why high fat intake can block glucose use, why excess protein without carbohydrates can leave you exhausted, and why carbohydrates are essential for efficient energy production. We’ll walk through the biochemistry of glucose and fatty acid oxidation, the role of pyruvate dehydrogenase (PDH), and how chronic low-carb, high-fat, or high-protein diets can push the body into a stress-adapted, inefficient metabolic state. I also explain how inadequate carbohydrate intake impacts thyroid function, cortisol, blood sugar stability, exercise performance, and overall energy availability. This episode is not about eliminating macronutrients — it’s about restoring fuel hierarchy, metabolic efficiency, and flexibility. If you’ve ever felt tired, cold, flat in workouts, or “carb intolerant,” this episode explains what’s actually happening physiologically — and why eating carbohydrates often fixes it. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| The Physiology of Chronic Dieting and Metabolic Adaptation | 29 Dec 2025 | 00:17:41 | |
In this episode of Metabolic Mindset, we go beyond calories and macros and dive deep into the physiology of chronic dieting and metabolic adaptation. You’ll learn exactly how prolonged calorie restriction alters thyroid function, leptin signaling, cortisol output, mitochondrial efficiency, muscle metabolism, and fat tissue behavior — and why these adaptations make fat loss increasingly difficult over time. This episode explains, at a cellular and hormonal level, why long-term dieting backfires and what your body is actually responding to when fat loss stalls despite “doing everything right.” Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| Why Fat Loss Stalls on “Perfect” Macros: The Physiology | 18 Dec 2025 | 00:22:19 | |
In this episode, we break down why fat loss can stall even when calories are controlled and workouts are consistent. You’ll learn how cortisol, thyroid signaling, fuel availability, and recovery determine whether your body burns fat or holds onto it—and why eating less is often not the answer. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| How to Calculate Calories & Macros in a Pro-Metabolic Framework | 15 Dec 2025 | 00:34:51 | |
In this episode of Metabolic Mindset, I break down how to calculate calories and macros using a pro-metabolic framework. You’ll learn how to estimate true maintenance calories, adjust intake for fat loss, maintenance, or muscle gain, and set macros in a way that supports energy, hormone health, and metabolic resilience. I cover why protein anchors the system, carbs fuel the metabolism, fats stay moderate, and how carb tolerance expands as your metabolism heals. Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||
| What Is a Pro-Metabolic Diet? | 03 Dec 2025 | 00:13:43 | |
What is a pro-metabolic diet, really? Work with me at Nourish (covered by insurance, often $0): https://signup.nourish.com/providers/shara-perry?referralSource=Nourish+dietitian&referralName=Shara+Perry&utm_source=Nourish_dietitian&utm_term=Shara_Perry | |||