Want to get in touch? Send Claire a message!In Episode 109 of the Eat for Endurance podcast, Hayden James, RDN CSSD CDCES of Satiate Nutrition joins me for a deep dive into blood sugar levels and athletic performance.Hayden is a sports dietitian, Certified Diabetes Care & Education Specialist, and the conference director for the inaugural 2025 Fuel Fest, an endurance and mountain sports nutrition conference for healthcare professionals. She's also an avid trail runner, climber, skier, and lifter based in Salt Lake City, Utah.Hayden and I discuss everything you should know about blood sugar levels as an athlete, including:Which foods and other factors cause blood sugar levels to increaseThe role of insulin in the bodyAcute vs chronic glucose elevationsWhy maintaining "normal" blood sugar levels is important to overall healthWhy a blood sugar spike in itself isn’t a bad thingHow to tell if you truly have low blood sugar, or if you're just hungryWhy simple sugars found in sports nutrition products are helpfulDifferent forms of simple sugars that you can use during exerciseThe importance of adequate carb intake for bone health and iron statusWhat might be causing your afternoon slump (hint: it's not the carbs)The use of continuous glucose monitors (CGMs) in non-diabetic athletesWhy athletes should use caution with CGMs, and perhaps even avoid themWe also aim to clear up some of the confusion on this topic to encourage athletes to stop fearing and/or limiting carbs in their diet.Links & Announcements:Follow Hayden on InstagramWatch this episode on YouTubeJoin my new monthly membership service, Fuel for Life Crew, for just $30/monthCheck 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 Labs affiliate code EATFORENDURANCE20 Join my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 108 of the Eat for Endurance Podcast, featuring endurance athlete and run coach, Sara Manderscheid. Sara hosts the podcast Elevate Your Running, which is also the name of her coaching company. In this Athlete Nutrition Profile, Sara shares how her approach to fueling herself has changed dramatically across her life. We discuss:Her memories of being physically active as a kid, including adventures on her bike with lots of snacks in her basket How the message of “smaller is better” from various media sources made her question and try to change her own body as a teenagerHow she fueled herself with Diet Coke, 100 calorie packs, and 1 meal per day in college Why she started to run while working in financial services, and how running (eventually) helped her learn how to nourish herself properlyHow she recovered from periods of intentional and unintentional underfueling to become a healthy and strong distance runner againHow she coped with body changes throughout this processMishaps with sports nutrition over the years, including an exploding gel Why carbs are such an essential part of her diet Some of her current favorite sports nutrition products Why meal prepping is an important part of her routine, especially during peak training weeks, and what she loves to makeSome of the biggest nutrition challenges that she observes as a coachWhat she's currently training for (hint - it's not Boston)I hope you enjoy my chat with Sara Manderscheid! Also, stay tuned for my appearance on her podcast, where we talk about all things iron and ferritin related. Links & Announcements:Sara’s website and InstagramMy new monthly membership service, Fuel for Life Crew, is live! Get 50% off your first month with code FUEL50 when you join by Jan 31stCheck out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingSupport the podcast with my affiliate codes: EATFORENDURANCE20 for Skratch Labs and EATFORENDURANCE15 for MomentousJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Happy New Year and welcome to Episode 107 of the Eat for Endurance podcast!We’re kicking off Season 7 with a bang, featuring two awesome guests: sports dietitian Kylee Van Horn, RDN and journalist and writer Zoë Rom. These two are not only best friends but also trail-running partners, running coaches, Aussie dog moms, and co-hosts of the podcast Your Diet Sucks.With the New Year in full swing, you're probably seeing an avalanche of marketing nonsense plus a lot of confusing if not harmful advice. That’s why this episode is all about cutting through the nutrition noise.Kylee, Zoë and I discuss why athletes are particularly vulnerable to diet BS, and how to identify and reject nutrition misinformation (especially online). We also chat about how to become the best version of yourself without falling into the trap of constant data tracking and optimization. Other highlights from our conversation include:What to look for when choosing supplementsWhether trendy products like ketones and sodium bicarbonate are worth the investmentWhy sugar is crucial for endurance athletesWhy extremes in the world of nutrition are not the place to beThe importance of working on nutrition basics before chasing after all the "shiny objects"Kylee's and Zoë's "nutrition hot takes"And so much more!This episode is packed with practical advice, and plenty of laughs. I hope you enjoy it!Before you give this episode a listen, I want to shout out my NEW nutrition membership service Fuel for Life Crew! It’s just $30/month, and your membership includes:Direct support from me AND a group of awesome people like YOUPrivate Slack channel organized by different areas of interestLive presentations on topics that you help choose (with replays available)Full access to my online library of resources at no extra costYou can join monthly and cancel anytime, and you get 50% off your first month with code FUEL50 if you join by January 31st. Get more info by visiting my website, eatforendurance.com.Additional Links & Announcements:Listen to Your Diet SucksPre-order Kylee's new nutrition book for endurance athletes  Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community Get in touch at claire@eatforendurance.comDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 106 of The Eat for Endurance Podcast! It’s been a few months since my last Athlete Nutrition Profile, so I’m extra excited for today's guest - writer, trail runner, and mountain athlete Emily Halnon.Emily's essays and articles explore the intersection of running and the human experience, and have been published in a number of major media outlets. She also recently published her first book, called To the Gorge. To the Gorge is a beautiful memoir that Emily wrote about losing her mother to a rare uterine cancer and setting the Fastest Known Time (FKT) on the 460-mile Oregon Pacific Crest Trail (PCT) later that year to celebrate her Mom's life and help process her grief.In addition to setting the FKT, Emily has run the Hardrock 100 for the last three consecutive years, finishing 6th female this past summer. Emily and I cover a wide variety of topics across her life, including:Her early memories of food and mealtimes with her family in VermontHer time as a competitive swimmer and the positive nutrition influence of her high school coachHer transition from swimming to running, motivated by her mother's love of the sport Emily's mental health struggles, including an eating disorder and depression, which coincided with her identifying as a more "serious" road runner and triathleteHer move from DC to Oregon, where she started trail running, began therapy, ditched her watch, and rediscovered joy in running Trail magic and other treats on the PCTHow she fuels during trail adventures as well as races, like the Hardrock 100 What she currently struggles with in her everyday and performance nutritionHer tips for how to care for yourself through hardship I hope you enjoy this interview as much as I did!FYI, this is the last episode of Season 6. If you'd like to support my free content, you can:Shop using my ​affiliate links​ (e.g. ​EATFORENDURANCE20​ at SkratchLabs, ​EATFORENDURANCE15​ at Momentous)Share the podcast and rate/review wherever you listen Join my ​Patreon community​ Buy an ​Eat for Endurance hat​ - use code EFE15 for 15% off + free shippingI’ll be back in mid Jan with Season 7! Wishing you all a healthy & happy New Year!Links:Emily’s website and InstagramCheck out my free nutrition downloadsFill out a new client inquiry form if you'd like to work 1:1 together in 2025Get in touch at claire@eatforendurance.comMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes onSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health. Here are the topics that Val and I cover in this 90-minute, information-packed episode:1. Protein needs in midlife and beyond:Why adequate protein is crucial in peri- and postmenopausal womenHow protein needs change for sedentary, active, and highly active women Why there is some debate about protein recs based on current research How to consume adequate protein without neglecting other key nutrients 2. Low energy availability (LEA) vs. perimenopause:Distinguishing between perimenopause and LEA The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals3. Weight gain and body image challenges:Coping with body changes during perimenopause and postmenopauseWhy restriction usually just puts you further away from your goalsHow to work with rather than against your body during this timeExamples of how to advocate for yourself during healthcare visitsUsing the 5 stages of grief framework to find body acceptance and peace4. Weight loss medications (GLP-1s) for women in midlife:When these drugs might be helpful, including in the clinical settingPotential risks to consider when thinking about taking these drugs5. Carbohydrates and energy:Why carbs are essential for active women at all stages of life Remembering that many carbs are plant foods that benefit health and performanceThe importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a bookWhy incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy lifeThis was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. In case you missed it and want to learn more on this topic, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes. Links:Visit Val's website and follow her on InstagramCheck out my free nutrition downloads (I currently have seven!)Sign up for my monthly newsletter to get free nutrition tips, recipes, and moreJoin my Patreon community to support the pod while getting awesome merch, special discounts, and other perksGet 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 aSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Discover how to prioritize self-care during the holidays with five practical tips! Learn the importance of consistent eating to maintain energy and avoid food-related stress. Embrace flexibility by focusing on personal goals, such as exercise and sleep, even in hectic times. Setting boundaries is key—find ways to handle conversations about diet and body image. Plus, saying no can protect your time and energy, allowing you to enjoy the season without the overwhelm. Don’t forget to cultivate gratitude to enhance your mental well-being!

Want to get in touch? Send Claire a message!Welcome to Episode 103 of the Eat for Endurance Podcast, featuring Sports Dietitian and endurance athlete Bob Seebohar, MS RD CSSD CSCS. Bob comes back on the show today to chat about nutrition for teenage athletes. We both work with high school and collegiate athletes and thought it would be worthwhile to share our experiences as well as our professional expertise on this important and complex topic.Bob and I cover nutrition for teenage athletes from many different angles, including:How nutrient needs of teenagers differ from those of adultsThe impact of puberty on nutrition and performance in both gendersThe importance of prioritizing nutrition for brain development How to keep over-scheduled teenagers well-nourished How to navigate peer pressure and the influence of social mediaHow to support teenagers through body image struggles, especially as their bodies change so frequently Fueling challenges that result from sports team or family dynamicsHow lack of sleep impacts nutrition choices and what to do about itWhy teenagers need to gain some nutrition knowledge and skills before collegeHow parents can role model health-supporting behaviors and attitudes And SO much more!Whether you’re a current or future parent or a teenage athlete yourself, I hope you find this episode useful. Links & Announcements:Bob’s website: https://www.enrgperformance.com/Watch this episode on my YouTube page Check out my free nutrition downloadsSign 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 awesome merch, special discounts on my digital products, and other perksGet 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Happy Halloween and welcome to Episode 102 of The Eat for Endurance Podcast. In my first Ask Me Anything episode in over two years, I'm tackling four listener questions on the following topics:1. If / when you should take collagen supplements and if so, what is an effective dosage2. How to eat on rest days and specifically, if you need to eat protein at breakfast3. How to fuel yourself during a 200 miler, especially at mealtimes 4. How to stop mindlessly eating candy everyday from the candy bowl at workI address each of these questions in depth, and ask many of the follow-up questions that I would normally ask if these listeners were my 1:1 clients. I hope you find this episode helpful, and I would love to answer YOUR nutrition questions in my next Ask Me Anything episode! Just email me at claire@eatforendurance.com. Have a safe and fun Halloween! Links & Announcements:Watch this episode on my YouTube page Check out my free nutrition downloads, including the Food Rules, Fears and Beliefs Worksheet that I mention during question 4Fill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perksMusic 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode 101 of The Eat for Endurance Podcast, featuring sports psychologist and certified eating disorder specialist Riley Nickols, PhD, CEDS-C. Riley is the founder of Mind Body Endurance, and works with athletes on a wide range of mental health and sport performance issues. He also is an endurance athlete himself, as well as a running and USA Triathlon coach.Riley and I explore the intersection between common mental health challenges, nutrition, and performance among athletes, often drawing from our own experiences as providers in private practice. This episode is a bit of a grab-bag in terms of topics that we cover, including: The impact of fear and anxiety on nutrition and performance, and examples of how to address these feelingsHow life stress can contribute to underfueling, overtraining, and REDsHow to navigate poor body image moments and body weight fixationHow to cultivate mental resiliency in everyday and athletic situations Other mental / behavioral barriers to self-carePrevalent myths about eating disordersAnd more!Riley and I provide practical steps that you can take to better support your mental health as a person first, and athlete second. I hope you find this episode helpful, and as always, I welcome any feedback, questions or comments. Links & Announcements:Mind Body Endurance’s website and InstagramWatch this episode on my YouTube page Check out my free nutrition downloadsSign 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 awesome merch, special discounts on my digital products, and other perksGet 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo! I’m excited to share my interview with Melissa Azzaro, RDN LD aka The Hormone Dietitian about how to get better sleep. Melissa and I talked for over 90 minutes about a TON of different factors that impact sleep, including nutrients, eating patterns, supplements, lifestyle behaviors, and more.Sleep is a huge and complicated topic, and sleep problems are often linked back to numerous things. Here are some of the things we highlighted:Why hormone imbalances, including during perimenopause and times of low energy availability, lead to sleep issuesWhat types of dietary habits and patterns impact sleep quality and quantityHow eating enough, and including enough carbs, is so important for sleepWhy drinking alcohol is doing you no favors in the sleep departmentThe effects of caffeine on sleep and differences among indiviudals Herbal and nutrient supplements that may improve sleepHow exercise can affect sleep, especially relating to timingOther lifestyle factors that impact sleep (e.g. light, temperature, etc)And so much more!When thinking about how to get better sleep, your best bet is to start with some basic, foundational things. Listen to the episode for some recs and ideas!Just a heads up - this conversation has large sections that are mostly focused on women, whether it’s talking about hormonal shifts and symptoms during perimenopause or relating to PCOS, or about other female-specific challenges. This is partly because Melissa is a women's health dietitian!But don’t worry, we cover many things that are relevant to everyone too. I hope you enjoy the episode!Links & Announcements:Melissa’s website and InstagramWatch this episode on my YouTube page Check out my free nutrition resourcesSign 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 awesome merch, special discounts on my digital products, and other perksGet 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).