Endurance Eats

In this episode of the Endurance Eats podcast, host and registered dietitian, Alex Larson, and therapist, Cindi Miller, discuss the intricate relationship between mental health, nutrition, and athletic performance. They explore the impact of social media on self-perception, the importance of work ethic balanced with self-compassion, and the challenges athletes face regarding body image and disordered eating. Cindi emphasizes the need for individualized approaches to nutrition and mental health, the role of therapy, and the significance of understanding one's relationship with food. The conversation highlights the importance of flexibility in dietary habits and the necessity of finding the right support system for mental well-being.In today’s episode, we’re diving into:00:00 Introduction to Mental Health and Success02:52 The Impact of Social Media on Self-Perception05:57 Navigating Setbacks and Shame in Nutrition09:01 The Balance of Work Ethic and Obsession11:56 Body Image and Mental Well-Being in Athletes14:55 Understanding Body Composition Goals18:00 Disordered Eating vs. Eating Disorders20:58 The Role of Therapy in Mental Health23:50 Finding the Right Therapist26:59 The Importance of Individuality in Nutrition30:10 The Relationship Between Food and Mental Health33:00 Changing the Narrative Around Sugar36:04 The Role of Coaches in Athlete Mental Health39:00 The Journey of Self-Discovery in Therapy41:56 Conclusion and Future InsightsGuest Cindi MillerBio: Cindi is a mental health counselor licensed in North Carolina, Indiana, and Ohio. She is a coach at heart and was a collegiate volleyball coach for 7 years, and coached club volleyball for 11 years prior to becoming a therapist. This is where Cindi’s passion for mental health and exploring the roots of perfectionism began. She saw countless athletes struggling with body image, poor relationships to food and exercise, and full blown eating disorders. Cindi then began working in a residential and PHP treatment center to further her education around eating disorders and is a loud and persistent advocate for body acceptance, reducing shame and stigma around body size, and educating on the dangers of eating disorders and their parallels to “being healthy” and diet culture. Cindi also provides basic psychoeducation and coaching around anxiety, depression, burnout, boundaries, and perfectionism to athletic departments, teams, corporations, and individuals.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Affirmations for Athletes: Mindful eating and Body Positivity Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

 In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and practical tips for maintaining hydration during training and events.In today’s episode, we’re diving into:00:00 The Importance of Sodium in Hydration03:09 Common Hydration Issues in Endurance Athletes05:46 Behavioral Aspects of Hydration09:07 Signs of Dehydration and Low Electrolyte Levels12:02 The Evolution of Hydration Strategies15:04 Understanding Sweat Testing17:58 Sodium Preloading for Performance21:04 Rehydration Strategies Post-Exercise24:00 Logistics of Hydration During RacesGuest: Lexi KelsonBio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often!https://www.precisionhydration.com/us/en/https://www.instagram.com/precisionfandhResources Mentioned in This Episode:Pancake Mug Recipe Apply for 1:1 Coaching with an ALN Dietitian  https://www.sciencedaily.com/releases/2015/03/150304075220.htm https://pubmed.ncbi.nlm.nih.gov/7965369/ https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/ Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details!Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

Mary Wirtz and Hanna Cooley, both registered dietitians specializing in endurance athlete nutrition, dive into crucial topics for athletes. They discuss the significant impact of iron levels on performance, revealing that a staggering 30 to 50% of endurance athletes may suffer from iron deficiency. The duo also emphasizes effective fueling strategies, including carbohydrate intake, while addressing the mystery of ammonia-smelling sweat and its implications. Their practical advice offers listeners actionable insights to enhance health and optimize performance.

In this episode, Alex Larson and Victoria Sekley dive into the transformative power of running, the critical role of strength training, and how proper nutrition helps prevent injuries. They share firsthand experiences, including the challenges of the New York City Marathon, lessons learned about fueling and hydration, and the impact of mindset on performance. Victoria highlights the importance of trusting the process, redefining success beyond race times, and prioritizing mental health in an athlete’s journey. Tune in for expert insights, actionable tips, and inspiration for runners of all levels!In today’s episode, we’re diving into:00:00 The Journey to Loving Running03:08 Finding Joy in Running and Training05:55 The Evolution of Strength Training in Running09:01 Injury Prevention and the Role of Nutrition11:47 Lessons from the New York City Marathon14:59 The Importance of Fueling and Hydration17:59 Defining Success Beyond Numbers20:55 Advice for New Runners on NutritionGuest Victoria Sekley https://www.trainsmartrunstrong.comInstagram:https://www.instagram.com/trainsmartrunstrongBio: Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.Resources Mentioned in This Episode: Connect with Me: Instagram:@alexlarsonnutrition Website:alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode is brought to you by Cozy Earth. Sleep is crucial as an athlete, so having comfortable sheets and pajamas that also help as a hot sleeper is key! Get yours today for 40% off with code ENDURANCE

In this engaging conversation, registered dietitian, Alex Larson and Greg Bennett, triathlete, explore the evolution of triathlons, nutrition, and the importance of fueling and hydration for endurance athletes. They reflect on their personal experiences in the sport, the changes in nutritional strategies over the years, and the holistic approach to health and performance. Greg shares insights on body image, mental performance, and the lessons learned throughout his triathlon career, emphasizing the significance of community and relationships in achieving success. In today’s episode, we’re diving into:00:00 The Start of a Friendship03:01 The Evolution of Fueling and Nutrition in Endurance Sports06:04 Importance of Individualized Approaches to Fueling and Recovery10:06 Advancements in Sports Nutrition Products12:56 Staying Up-to-Date with Research and Best Practices23:44 The Eight Pillars of a Better Life in Triathlon28:18 Smarter Training and Fueling Strategies for Optimal Performance31:28 The Importance of Mental Performance and a Positive Environment37:28 The Dangers of Diet Culture in Triathlon43:20 Allowing Training and Recovery to Dictate Body CompositionGuest: Greg Bennett, TriathleteBio: Greg Bennett is a retired professional triathlete, motivational speaker, corporate trainer, and entrepreneur. Competing since age 14, he represented Australia at the 2004 and 2008 Olympics, placing 4th in Athens. He won two ITU World Series titles, a Triathlon World Championship, six World Cups, and multiple national and Oceania titles. Greg dominated the Life Time Fitness Grand Slam series, winning its historic prize purse in 2007. Named Triathlete of the Year twice and ranked among the top 15 greatest triathletes, he competed in over 500 races and won 100+ international titles. Now, he shares his expertise in performance and mindset. Greg is married to US Olympian Laura Bennett, and together, they were known as the "world’s fittest couple."Greg’s LinkedIn  Greg’s InstagramThis episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off!Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

Discover the unique nutritional needs of masters athletes aged 35 and older. Learn about the importance of tailored fueling strategies and how to optimize protein intake for recovery. Dive into essential hydration tips and the role of supplements that can boost performance, especially for longevity. The podcast also highlights the impact of quality sleep on athletic performance, providing actionable strategies for aging athletes to thrive in their sports.

In this inspiring episode of the Endurance Eats podcast, Alex Larson sits down with professional cyclist Serena Bishop Gordon to explore her journey from a casual rider to a pro athlete. Together, they delve into the crucial roles of community, nutrition, and personal growth in athletic success.They discuss Serena's transition to professional cycling and her experiences overcoming nutrition misconceptions and the transformative power of personalized coaching and proper fueling for performance and recovery. They share the unique challenges faced by female athletes and the value of building a supportive cycling community. We also hear more about Serena’s dedication to giving back through camps and coaching, empowering others to excel in the sport.Tune in for actionable insights, inspiring stories, and expert advice to fuel your own cycling journey!In today’s episode, we’re diving into:00:00 Introduction to Cycling and Community03:02 The Journey to Professional Cycling06:03 Nutrition Misconceptions in Early Career09:00 Transformative Nutrition Coaching Experience11:56 The Importance of Trust in Nutrition14:53 Fueling for Performance and Recovery18:06 The Role of Carbohydrates in Endurance Sports21:09 Body Composition and Nutrition Shifts24:09 Advice for Female Endurance Athletes26:58 Building a Supportive Community in Cycling30:07 Upcoming Camps and Community EngagementThis episode is brought to you by Triswim.  GIVEAWAY ALERT: TriSwim Splash Box! Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a ⁠TriSwim⁠ Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session: Chlorine-Removal Shampoo Swimmers Conditioner Body Wash & Lotion TriGlide Skin Lubricant SBR Foggies Anti-Fog TowelettesHere’s how to enter (Must complete all 3):1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com).2️⃣ Follow ⁠@sbrsportsusa⁠ on Instagram.3️⃣ Tag a friend in the comments on the giveaway post on Instagram ⁠@alexlarsonnutrition⁠ (more tags = more entries)! Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th!Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅Guest Serena Bishop GordonBio: Guest Serena Bishop GordonBio: Serena Bishop Gordon’s passion for playing outdoors and competitive drive motivates her to ride, train and race at the highest level. Off-road racing provides the perfect playground for pushing limits and striving for the next level. She lives in Bend, Oregon with her husband, Ben, and her medium-sized pup, Piper, and loves coffee & chocolate almost as much as she loves riding her bike.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Special Blend Gravel CampConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this episode of the Endurance Eats podcast, registered dietitian Alex Larson dives into the nuanced topic of body composition for endurance athletes. She highlights the importance of taking a balanced, sustainable approach to nutrition and weight management while optimizing performance.Alex shares her evolving perspective on body composition and its impact on athletic performance.  She also discusses why sustainable weight loss strategies are crucial for endurance athletes, and the benefits of personalized nutrition coaching in achieving body composition goals.She closes with an inspiring client case study on a recent runner in the Alex Larson Nutrition 1:1 coaching program and how she found success in improving body composition while continuing to see running performance gains. Learn how a tailored nutrition strategy can lead to positive outcomes both inside and outside of training.Tune in for expert insights and actionable advice to fuel your endurance journey while reaching your body composition goals!In today’s episode, we’re diving into:00:00 Introduction to Body Composition Goals06:24 The Importance of Sustainable Weight Loss13:59 Case Study: ALN Runner Client’s Journey to Better Body CompositionThis episode is brought to you by Triswim.  GIVEAWAY ALERT: TriSwim Splash Box! Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a TriSwim Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session: Chlorine-Removal Shampoo Swimmers Conditioner Body Wash & Lotion TriGlide Skin Lubricant SBR Foggies Anti-Fog TowelettesHere’s how to enter (Must complete all 3):1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com).2️⃣ Follow @sbrsportsusa on Instagram.3️⃣ Tag a friend in the comments on the giveaway post on Instagram @alexlarsonnutrition (more tags = more entries)! Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th!Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!

In this episode, Alex Larson and her dietitian team dive into the world of nutrition coaching and share their personal athletic journeys. Learn why Pop-Tarts make a surprisingly effective pre-workout snack, discover the balance between enjoying processed foods and meeting your nutrition goals, and gain insights into optimizing your performance.The discussion covers essential topics like nutrition, hydration, and recovery strategies for endurance athletes. Learn more about the importance of fueling during workouts and tips for effective post-run recovery and how to navigate rest day nutrition and listen to your body's hunger cues.Plus, they sprinkle in personal anecdotes about childhood snacks and share practical tips for mindful eating and hydration practices. Whether you're training for your first race or chasing a personal best, this episode is packed with actionable advice to fuel your journey.In today’s episode, we’re diving into:00:00 Introduction to ALN Team03:00 Personal Journeys in Athletics06:01 Nutrition Coaching Insights10:58 The Pop-Tart Debate18:14 Embarrassing Processed Foods We Love21:17 Childhood Treats and Healthy Alternatives24:09 Hydration and Fueling for Workouts30:36 Post-Run Rituals and Recovery35:07 Nutrition on Rest DaysGuests: ALN Registered Dietitians Hanna Cooley and Mary WirtzResources Mentioned in This Episode:  Apply for 1:1 Coaching with ALN The Best Healthy Greek Yogurt Pancakes RecipeConnect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!

In this episode of Endurance Eats, host Alex Larson sits down with Allen Lim, the co-founder of Skratch Labs, sports scientist, and coach, to explore his incredible story of resilience and innovation. Allen shares his journey from a career in professional cycling to founding Skratch Labs, a company known for creating some of the most athlete-friendly products on the market.The conversation delves into the science behind Skratch Labs' formulations, the crucial role of sugar in endurance sports, and the fascinating story behind the company’s name and mission. For those curious about the best way to fuel workouts or the science driving endurance nutrition, this episode is a must-listen.Alex and Allen also discuss the evolution of sports fueling, debunk common myths about sugar, and share Allen’s favorite tips for high-performance nutrition. Packed with practical advice, insightful science, and inspiring stories, this episode offers valuable takeaways for endurance athletes. Tune in to discover how Allen’s journey can transform your approach to fueling strategies!In today’s episode, we’re diving into:00:00 Introduction to Skratch Labs and Athlete Needs05:47 The Journey from Cycling to Nutrition12:04 Creating Effective Sports Drinks17:54 The Role of Simplicity in Nutrition27:48 The Journey of a Sports Drink Entrepreneur33:30 Debunking Sugar Myths in Sports Nutrition40:54 The Future of Carbohydrate Science47:35 Navigating Nutrition in Extreme Conditions Skratch Labs – Explore Skratch Labs’ products. CODE: ENDURANCEEATS for 20% off. The Feed – Shop Skratch Labs and other fueling options in single servings. Allen Lim on Instagram – Follow Allen for more insights.Guest: Dr. Allen Lim of Skratch LabsBio: Dr. Allen Lim, born in the Philippines and raised in Los Angeles, discovered his passion for cycling while navigating the challenges of being caught between cultures as an immigrant. This passion led him to earn a Ph.D. in Integrative Physiology from the University of Colorado Boulder, focusing on exercise physiology to enhance performance.As a sports scientist in professional cycling, Lim confronted the doping culture and collaborated with the TIAA-CREF team to pioneer biological marker testing, helping establish the Garmin Professional Cycling Team and the Biological Passport. His commitment to change inspired him to co-found Skratch Labs, creating healthier, authentic sports nutrition alternatives. Today, with the success of Skratch Labs and The Feed Zone cookbooks, Dr. Lim continues to pursue the American Dream, blending science, innovation, and passion.Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian  Endurance Athletes: Why are electrolytes important? Best Endurance Hydration Mix: Dietitian Review Best Recovery Drinks for Runners and Athletes Electrolyte Popsicle: Stay Cool Recover BetterConnect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.comDon’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Links & Resources:Have Questions or Suggestions?Send me a message, and I might cover it in a future episode!