The Eat for Endurance Podcast

Welcome to Episode 90 of the Eat for Endurance Podcast, featuring sports dietitian and ultra runner Julie Shobe, MS RDN. Julie is a second-time guest on the show, and I brought her back to tell me all about her recent Zion 100 mile finish. In case you missed it, we did an in-depth episode (number 69) all about how to fuel an ultra marathon. So think of today's episode as a sequel, where instead of general ultra nutrition advice we talk specifically about how Julie created her own fueling plan, what that looked like during training, and how everything played out for her on race day. And as we all know when it comes to these longer endurance events, things rarely go according to plan! A large reason why Julie wanted to do a 100 miler was to have that personal experience for her client work, since she had never run one before. She shares all the lessons she learned, including things about her nutrition that surprised her, what didn’t go as well as she had hoped, plus some funny stories. We also go off on a few tangents, and even touch on the recent drama about Spring Energy’s Awesome Sauce. I hope you enjoy this episode and find it useful, especially for those of you training for ultras! I want to give a quick shout out to this episode's sponsor, CurraNZ, a capsule-based supplement made from New Zealand blackcurrants. It’s Informed Sport certified and backed by over 50 published research studies, supporting potential benefits to recovery, gut health, performance, and more. If you'd like to try their product, get 20% off your first pack of capsules with code EforEndurance! Links & Announcements:Follow Julie on Instagram (@ultra.running.nutrition)Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE fueling before exercise guideFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 89 of the Eat for Endurance Podcast, featuring Alyssa Leib, MS RD of Peak to Peak Nutrition. Today, we’re chatting about sports nutrition for mountain athletes, with a spotlight on climbers. Alyssa is herself a trail runner and climber, and I had a ton of questions about climbing as it’s most definitely not my sport, plus I’m always eager to learn from other sports RDs who specialize in different niches than mine. I thought it would be fun to chat about how nutrition for climbing compares to nutrition for other mountain sports including trail running and mountaineering because as you can imagine, the nutrition concepts are the same, but the logistics and practical considerations are VERY different. I also find it really fascinating to learn about how sporting cultures compare and contrast, especially when it comes to fueling. We discuss this in detail, and it should come as no surprise that one of the main issues we see among endurance athletes - chronic underfueling - is a major problem in the climbing world too.  Even though we spend a good chunk of the episode chatting about nutrition strategies for climbing specifically, most of our discussion is relevant to all mountain athletes. Alyssa also answers one of my burning questions that I’m SURE you all want to know too - what do climbers do if they have to go to the bathroom?!  Thanks for listening, and I hope you enjoy the episode!Links & Announcements:Follow Alyssa on InstagramWatch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE Fueling Before Exercise Guide and to receive my monthly newsletterFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 88 of the Eat for Endurance Podcast, featuring Masters distance runner Trey Duncan. Trey is a former nutrition client of mine, and he recently ran 2:57 and placed second in his age group at the LA marathon. What a different place he is in now compared to just two years ago, when he was suffering from years of alcohol abuse and was about to enter rehab. Trey originally contacted me for nutrition coaching in August 2022, right after he started the recovery process for his addiction. He had enjoyed distance running in the past, and wanted to get back into the sport!In this episode, we talk about how Trey went from underweight, underfueled, frequently injured, and over trained runner to a healthier, smarter, and faster athlete. He needed a major overhaul of his everyday diet, a lot of education surrounding everyday and performance nutrition, and focused work on other things like sleep and stress management. I also recommended Trey to a running coach, so that he would follow a more structured training plan. He tended to lean heavily on exercise for comfort and just to have something to do, and he needed someone to hold him back.After we stopped working together, Trey kept in touch to share some wins with his running. He recently sent me a photo of him passed out on the streets of LA from just two years ago along with a photo from his recent 2:57 LA marathon finish. That’s what prompted me to ask him to come on the show to share his powerful story. If you are struggling or have ever struggled with any form of addiction, I hope his story resonates and shows just how dramatically life can change over a relatively short period of time when you seek the help that you need. Announcements:Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Sports dietitian Colette Vartanian talks about personalized hydration strategies for athletes, including identifying fluid and sodium needs during exercise, adjusting hydration plans for different weather conditions, and utilizing advanced testing methods like sweat rate testing. They discuss the importance of intuitive hydration practices, preloading with electrolytes for optimal performance, and the significance of finding the right nutrition professional for personalized guidance.

Welcome to Episode 86 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian and endurance athlete Dana Eshelman (MS RD CSSD), founder of A Dash of Dana Performance Nutrition. Today, Dana and I are chatting about the hormone cortisol (aka "the stress hormone") and how it relates to health and performance in endurance athletes. We were brainstorming topics and landed on this one, as we both frequently see our active clients burning the candle at both ends with training, work, family, and other aspects of their busy lives. They’re often under fueling, whether intentionally or unintentionally, dealing with mental and physical stress, and not sleeping enough, and this obviously does not produce good outcomes.If you’ve ever been curious about cortisol and how it ties into all of the above, tune into this episode. I provide tons of background on how cortisol functions in the body, and then Dana and I dive into how and why things go off track and what you can do about it.  I hope you find it useful!Links & Resources:Dana’s Website: https://www.adashofdana.us/Follow Dana on InstagramAnnouncements:Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 85 of the Eat for Endurance Podcast, where I sit down with trail and ultra runner Janet Cunningham - a back-of-the-pack athlete with a powerful story to share.Janet is not only a passionate runner, but also a mental health professional and a dedicated fan of the podcast. She reached out to share her unique journey with nutrition, and I’m so glad she did! While many of you love hearing from professional athletes, a number of you have expressed interest in hearing more from recreational athletes. This episode is for you!Janet’s athletic background began with swimming and rowing during her younger years, but it wasn’t until about five years ago that she discovered running, and eventually ultra running. Along the way, she’s faced and overcome struggles with body image, REDS (Relative Energy Deficiency in Sport), and injuries. Through it all, the importance of community support, mental health, and individual recovery strategies has been central to her growth and success as an athlete.In this episode, we dive into:Janet’s journey from swimming and rowing to ultra runningStruggling with and overcoming body image issuesDealing with RED-S and the role of nutrition in her recoveryThe impact of injuries and how to stay mentally strongThe power of community and support in her athletic and personal lifeJanet’s story is a testament to perseverance, recovery, and the importance of self-compassion. I hope you find inspiration in her journey - and if you’re interested in sharing your own, feel free to get in touch!Links:Watch this episode on my YouTube page Join my monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my Skratch affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Explore the concept of joy as a vital nutrient in nutrition and athletic performance, alongside strategies for cultivating body gratitude, combating poor body image, and incorporating play into daily life. Learn how to access genuine joy, embrace positive nutrition, listen to body signals, and adopt a scientific approach to health monitoring. Dive into a holistic approach to well-being, focusing on self-kindness, rejection of negative self-talk, and making food choices for personal desires. Discover insights on joy, gratitude, and shifting mindset towards overall health and happiness.

Welcome to Episode 83 of the Eat for Endurance Podcast, featuring Jonathan Levitt. Jonathan is based in Bolder, Colorado and wears many different hats as a runner, podcast host of For the Long Run, and senior sales executive over at Inside Tracker.We had an awesome conversation on all things running and nutrition, and went off on more than a few tangents, which always makes for a fun episode. I particularly loved hearing about what Jonathan has learned from interviewing over 300 podcast guests, and talking about the many iterations of “Boulder average” that he’s encountered since moving out West. I’m also very curious to hear about his N of 1 40-day experiment with ketones, which we chat about towards the end.Thanks for spending some time with me Jonathan and I hope you all enjoy this one!P.S. Exciting news - I finally started to record these interviews as video and audio, so if you prefer to watch your podcasts, head on over to my YouTube page! My previous 82 episodes are also available over there, but with a static image. Links & Resources:For the Long Run website: https://forthelong.run/Instagram: Follow @forthelrpod and @jwlevittAnnouncements:Check out my YouTube page to watch this episodeCheck out my NEW performance nutrition digital downloads hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 82 of the Eat for Endurance Podcast, featuring Tessa Timmons, a professional long-board surfer with O’Neill. I know this show is mostly focused on endurance athletes, but I love talking to athletes in different sports and learning about their nutrition journeys. So today is one of those episodes! As you guys know, I grew up in Santa Cruz, a major surfing town, but I never surfed here. The only time I attempted to surf was in Hawaii and let’s just say, it’s NOT my sport. But I love to watch it, and I’ve worked with many clients who are recreational surfers, so it was only a matter of time until I featured a surfer on my show! Tessa technically lives in California, but it’s hard to pin her down. She frequently travels the globe chasing waves and at the time of our recording, she had just gotten back from a VERY long surfing adventure across Asia and Africa. Tessa and I covered so much in this episode. We discussed surfing culture and the differences between short and long board surfing, growing up as 1 of 11 siblings, struggles with nutrition and body image as a model and surfer, her dreams of turning pro and how that came about, how she fuels (and sometimes doesn’t fuel) her surfing, how her nutrition changes when traveling around the world, and so much more.I loved chatting with Tessa, and I hope you enjoy this break from the world of endurance.Links:Follow Tessa on InstagramWatch her surf Announcements:Support the podcast by purchasing my new merch! Please give the podcast a 5 star rating and review, and share it with your friends!Sign up for my email list to download my FREE Winter Fueling Guide and also receive my monthly newsletter filled with nutrition tips, recipes and moreIf you can afford to support the show financially, please visit my Patreon page to make a donationHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsWant to get in touch? Send Claire a message!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Sports Dietitian Bob Seebohar joins the show to discuss Metabolic Efficiency Training (MET) and nutrition periodization for athletes. They delve into the concept of MET, testing for metabolic efficiency, and optimizing blood sugar levels. They also touch on the importance of nutrition changes for carbohydrate burning and share their favorite foods and essential gear.