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.

Join us for an enlightening episode of Discovering Nutrition with Cronometer where we welcome a very special guest, Barbie Boules. Barbie is a registered dietitian, certified health coach, and meditation teacher with over 20 years of experience, specializing in the unique needs of women over 40. We dive into the journey of sustainable fat loss, women's health, menopause, and the best diets tailored to individual needs. Barbie shares her expertise on a holistic, evidence-based approach to healthy aging, focusing on nourishing foods, quality sleep, daily movement, and stress management.   Long-Term Success in Fat Loss: Sustainable fat loss is measured in years, not weeks or months and the importance of finding a diet and lifestyle you love for long-term success. Introduction to Barbie Wools: Registered dietitian, certified health coach, and meditation teacher, with over 20 years of experience focusing on women's health, particularly for women over 40. Holistic Approach to Women's Health: Emphasis on nourishing foods, quality sleep, daily movement, and stress management. Passionate about a mindful approach to healthy aging, cognitive health, and Alzheimer's disease prevention. Understanding Menopause and Perimenopause: Explore the hormonal changes and their impact on women's health. Practical advice for managing symptoms and maintaining health during these transitions. Importance of Strength Training: Dive into the benefits of building muscle mass for metabolic health, mental health, and overall well-being. Strategies for incorporating strength training into your routine at any age. Balanced Nutrition and Dietary Choices: Discussion on various dietary approaches and their benefits and understanding the importance of a plant-forward diet and the role of animal protein. The Role of Hormone Therapy: Overview of hormone therapy and its potential benefits and risks and the importance of personalized medical advice and monitoring. www.barbieboules.com www.instagram.com/the_cognition_dietitian/ www.linkedin.com/in/barbieboulesrdn   www.cronometer.com   List of books mentioned: The XX Brain The Menopause Brain The Official Mind Diet    

In this insightful episode of Discovering Nutrition with Cronometer, we welcome Dr. Liz Cruz, a renowned gastroenterologist and wellness advocate. She shares her expertise on optimizing gut health, the critical role of probiotics, and the link between diet and digestive wellness. With a deep dive into holistic approaches, Dr. Cruz discusses her journey from traditional medicine to the forefront of digestive health innovation, offering listeners practical advice on enhancing their gut health naturally.   Key Notes: Introduction to Dr. Liz Cruz: Learn about Dr. Liz Cruz's extensive background in gastroenterology, her awards, and her shift from conventional medical practices to embracing holistic health solutions. The Importance of Gut Health: Explore the significant impact of gut health on overall wellness, highlighting the essential roles of probiotics and natural supplements in maintaining digestive health. Holistic Approaches to Digestive Health: Gain insights into Dr. Cruz’s journey towards integrating holistic practices into her treatment plans, including the creation of her wellness products like "Everyday Enzymes." Practical Advice for Listeners: Receive practical dietary tips to enhance gut health, such as reducing processed foods and increasing intake of greens and water. Learn about the benefits of probiotics and other natural supplements.   www.drlizcruz.com www.facebook.com/DrLizCruz www.linkedin.com/DrLizCruz www.twitter.com/DrLizCruz   www.cronometer.com  

In this illuminating episode of Discovering Nutrition with Cronometer, we get a chance to chat with Hall of Famer nutrition and fitness expert JJ Virgin, and dive into the powerful impact of nutrition on aging gracefully. JJ shares her journey from a fitness enthusiast to a leading voice in the movement for women to embrace aging with strength, boldness, and vitality. Through her personal stories and professional insights, JJ illustrates the transformative role of nutrition and fitness in achieving not just longevity, but a vibrant, empowered life at any age.   Key Notes: Introduction to JJ Virgin: Learn about JJ's pioneering work in nutrition and fitness, her passion for empowering women, and her remarkable journey in the health and wellness industry. Power of Nutrition: JJ discusses the critical role nutrition plays in aging powerfully, sharing how strategic dietary choices can lead to improved strength, vitality, and overall health. Success with Cronometer: Discover how JJ utilized the Cronometer app to facilitate her husband's impressive weight loss journey, shedding light on the importance of tracking nutrition and activity for sustainable health outcomes. Aging Powerfully: JJ advocates for a proactive approach to aging, emphasizing the importance of muscle strength, flexibility, and mental resilience. She offers practical advice for women to harness the healing power of nutrition and embrace their potential at any age. Personal Insights: JJ shares her personal commitment to fitness and nutrition, including her own practices and how they have evolved over the years to support her vision of aging powerfully and healthfully. Advice for Listeners: Drawing from her extensive experience, JJ offers actionable tips for listeners to start taking control of their health today, regardless of their age. From tracking dietary intake with Cronometer to prioritizing protein and exercise, JJ provides a roadmap for empowering oneself through nutrition and fitness.   www.jjvirgin.com www.instagram.com/jj.virgin/ www.facebook.com/JJVirginOfficial www.twitter.com/jjvirgin www.youtube.com/@jjvirginvideos   www.cronometer.com

In this informative episode of Discovering Nutrition with Cronometer, we sit down with certified personal trainer and nutrition coach for Caliber, Laura Lee for a deep dive into the transformative power of embracing fitness and nutrition. Laura Lee shares her journey from seeing exercise as a chore to discovering the joy in movement and how it led to a mission to empower women. Explore why restricting calories isn't the answer, the importance of finding joy in exercise, and how sustainable habits can revolutionize your health. This episode is not just about women's health; it's a universal call to shift mindsets, find personal empowerment, and start a journey towards loving and caring for your body, irrespective of where you are in your fitness journey.   Key Notes: Laura Lee's Transformation: How personal challenges with fitness and mental health led to discovering the empowering effects of strength training. Joy in Movement: Breaking the cycle of viewing exercise as a chore and finding activities that spark joy and enthusiasm. Nutrition Myths Debunked: Discussing the misconceptions around calorie restriction and highlighting the importance of a balanced, enjoyable diet. Sustainable Fitness and Diet Habits: Strategies for building routines that stick, focusing on gradual changes and customization to fit individual lifestyles. Empowerment Through Education: Laura Lee emphasizes the role of knowledge in nutrition and fitness, advocating for informed choices over following trends. The Power of Starting Now: Motivation for listeners to begin their journey towards wellness, highlighting that it's never too late to make a change. Overcoming Mental Barriers: Advice on shifting the mindset from self-doubt to self-empowerment and the importance of setting realistic, personal goals. Instagram: www.instagram.com/laura.leefitness/ TikTok: www.tiktok.com/@laura.leefitness   www.cronometer.com