Discovering Nutrition with Cronometer

Whether you’re mountain biking, paddleboarding, chasing your kids or running just for the joy of it, how do you know you’re eating enough to keep up? In this episode of Discovering Nutrition, our host Eliisa sits down with registered dietitian and sports nutrition expert Claire Shorenstein to explore the energy needs of the everyday athlete. They dive deep into what proper fuelling looks like when you’re active but not training for a specific event, how to tell if you’re unintentionally underfueling, and why you might need to rethink rest days, recovery and those tempting wearable metrics. Claire shares practical tools, expert strategies and science-backed insights that can help you feel better, train smarter and live fully without obsessing over calories or falling into restriction. This episode is a must-listen for anyone who moves their body most days, not because they have to, but because they love to. Key Notes: Why everyday movement counts, even if you’re not training for an event. Energy availability explained using the “bank account” analogy. How to use wearables and nutrition trackers as tools, not rulebooks. The hidden impact of underfueling on recovery, mood, hormones and performance. What to eat and how often when you’re on the move for hours. Why weight loss and performance rarely go hand in hand. When supplements are useful and when they just add clutter. How to build a long-term movement lifestyle without burnout.   Claire's website: https://www.eatforendurance.com/ Instagram: www.instagram.com/eatforendurance/ YouTube: www.youtube.com/@eatforendurance Facebook: www.facebook.com/eatforendurance/   www.cronometer.com

Patrick Lyons, a fitness coach, long-time nutrition tracker, and American Ninja Warrior competitor, shares transformative insights on sustainable health. He emphasizes how over a decade of tracking nutrition shaped his coaching approach. Lyons reveals the power of walking—averaging 20,000+ steps daily—to boost focus and productivity. He discusses seeking discomfort as a catalyst for growth, advocating for a mindset shift that prioritizes fulfillment over mere metrics. The conversation highlights the importance of authentic connections in coaching and personal transformation.

Welcome to another episode of Discovering Nutrition with Cronometer! In this episode, our host Eliisa sits down with Jen Hernandez, a registered dietitian and founder of Plant-Powered Kidneys, to explore an often-overlooked topic—kidney health. Chronic kidney disease (CKD) affects millions worldwide, yet many people don’t realize they have it until their kidney function is significantly impaired. Jen shares her expertise on how nutrition plays a vital role in kidney function, debunks common renal diet myths, and explains why tracking key nutrients can help prevent and manage CKD. Learn how small, intentional changes—like adjusting protein intake and increasing plant-based foods—can make a big impact on long-term kidney health. Key Notes: • Understanding CKD: Why kidney disease is often called the “silent killer” and how it affects overall health. • Top Risk Factors: The role of high blood pressure, diabetes, and diet in kidney disease progression. • The Changing Renal Diet: Debunking outdated advice on potassium and protein intake. • Tracking Kidney Health: How tools like Cronometer’s PRAL score help monitor diet acidity and kidney function. • Small but Powerful Changes: Simple diet swaps to reduce strain on the kidneys. • Hydration & Kidney Function: The importance of tracking fluid intake and choosing the right beverages. • Actionable Takeaway: Add one plant-based protein swap to your meals to support kidney health.   www.instagram.com/plantpoweredkidneys https://www.plantpoweredkidneys.com/ https://www.facebook.com/plantpoweredkidneys/ www.cronometer.com

Gabrielle Palmeri is a registered dietitian specializing in gut health and fostering positive relationships with food. She shares her journey from overcoming disordered eating to helping others find balance. Gabrielle emphasizes the power of fiber and protein, debunks extreme diet myths, and stresses the importance of variety in nutrition. She provides tips for gradually increasing fiber intake and offers a balanced perspective on controversial topics like Ozempic. For a fun takeaway, she suggests creating a colorful 'rainbow plate' filled with vibrant fruits and veggies.

In this episode of Discovering Nutrition with Cronometer, Eliisa sits down with Will Girling, a renowned performance nutritionist with over a decade of experience fueling elite athletes, including Tour de France riders and Olympic competitors. Together, they dive deep into the science of endurance nutrition, tackling questions like:   How do you tailor nutrition plans for optimal performance? Is there a “magic window” for recovery nutrition? Can low-carb diets fuel elite performance?   Will shares actionable advice for both elite athletes and weekend warriors, breaking down gut training, sodium loss, carb loading, and the nuances of personalizing nutrition strategies. Whether you’re running marathons or just looking to fuel better for life, this episode is packed with tips and insights to help you optimize your results.   Key Notes:   Pre-Event Nutrition: Start gut training 4–6 weeks before long events and practice pre-event meals to build confidence. During Event Strategies: Tailor carb intake to activity duration (e.g., 90g/hour for long events) and watch for sodium loss signs like salt streaks. Post-Event Recovery: Consume 0.3–0.5g of protein per kg body weight with high-GI carbs post-workout, but prioritize total caloric intake for recovery. Diet Trends: Keto and vegan diets require careful planning; balance and personalization are crucial for performance. Everyday Health Tip: Eat at least 5 portions of fruits and vegetables daily (80g per portion). Using Wearables: Use data as a tool, but listen to your body first—don’t let recovery scores dictate your performance.   Website: www.willgirling.com Instagram: www.instagram.com/willgirling Facebook: www.facebook.com/willgirlingperformacenutrition YouTube: www.youtube.com/@WillGirling   www.cronometer.com

In this episode of Discovering Nutrition with Cronometer, we sit down with sports dietitian and endurance athlete Kylie Van Horn, founder of Fly Nutrition. Kylie shares her expertise on balancing carbohydrates and fats to optimize energy levels for endurance sports like running, cycling, and triathlons. Together, we debunk common myths around low-carb diets for endurance athletes and discuss how sustainable nutrition impacts athletic performance, recovery, and overall well-being. Kylie also provides practical strategies for fuelling before, during, and after workouts—whether you’re training for a marathon, hitting a 5K loop, or preparing for an ultra-endurance event. Tune in to learn how personalized nutrition, including the careful tracking of macros and micronutrients with tools like Cronometer, can elevate your performance and help you feel your best.   Key Notes: • Balancing Fat and Carbs: Both carbs and fats are essential for endurance athletes—carbs fuel higher-intensity efforts, while fat supports ultra-endurance events. • Fueling Strategies: Pre, during, and post-workout fueling should focus on easy-to-digest carbs and adequate protein for energy and recovery. • Carbohydrate Loading: Strategic carb loading 1-3 days before races maximizes glycogen stores for peak performance. • Micronutrient Focus: Tracking key micros (like iron and magnesium) helps prevent fatigue and injuries, with Cronometer providing detailed insights. • GI Distress & Food Sensitivities: Monitoring symptoms and adjusting fiber intake can reduce gastrointestinal issues during long workouts. • Mindset & Sustainability: Building sustainable nutrition practices is key to maintaining performance and preventing disordered eating patterns. • Kylie’s Practical Tips: Set up personal aid stations, use sports bras or belts for fuel storage, and experiment with biometrics in Cronometer to enhance training.   Quote to Highlight: “Nutrition is a performance enhancer—people don’t always realize how good they can feel until they start fueling their body the right way.” – Kylie Van Horn   Website: www.flynutrition.org/ Instagram: @flynutrition3 Podcast: Your Diet Sucks   www.cronometer.com

Emily Field, a registered dietitian specializing in balanced eating, shares her inspiring journey from restrictive diets to embracing macro tracking. She breaks down misconceptions about diets, explaining how tracking macronutrients can empower individuals to achieve their health goals without obsession. Emily offers practical tips for calculating personal macro needs and emphasizes that eating more can lead to better outcomes, especially for active women. Listeners are encouraged to find joy in food and not to strive for perfection in their eating habits.

Dr. Michael Greger, a celebrated physician and bestselling author, shares impactful insights on aging and longevity. He discusses how dietary changes can reverse biological aging and highlights specific foods that reduce inflammation and improve skin health. Exercise's essential role in extending lifespan is emphasized, along with affordable DIY skincare solutions. Greger also introduces strategies from his latest book, revealing how simple habits can enhance vitality, making it easier than ever to thrive at any age.

Ali Gilbert, a renowned men's health expert, shares insights on achieving sustainable fitness and health goals. She emphasizes the importance of a long-term approach over quick fixes and debunks common myths in men's fitness. The discussion highlights optimizing testosterone levels through diet and lifestyle adjustments, as well as the significance of achievable nutrition strategies. Ali provides practical tips for building muscle, maintaining balance in diet, and navigating the challenges of men's health, making it an invaluable resource for those at any stage of their fitness journey.

Registered dietitian Erin Judge discusses beans' benefits for gut health, identifying causes of gut discomfort, creating a thriving microbiome, and normal bowel movements. Shares personal IBS journey, emphasizes fiber diversity, and role of consistency in diet.