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).

Want to get in touch? Send Claire a message!In Episode 99 of the Eat for Endurance Podcast, I'm doing a deeper dive into low energy availability and Relative Energy Deficiency in Sport, aka REDs, with sports dietitian, eating disorder specialist, and REDs expert, Rebecca McConville, MS RD LD CSSD CEDRD. Rebecca wrote the book “Finding Your Sweet Spot - How to Avoid REDs,” and offers a REDs informed provider certification program, which I took and loved earlier this year. I was eager to get her on the podcast because she does an amazing job of translating the science into digestible information that everyone can relate to and understand.Even if you’re familiar with low energy availability and REDs, you will want to listen to this episode. Rebecca uses a variety of helpful analogies to explain the often complex ways that the body responds to chronic underfueling over time. Also, we dig into many different health and performance consequences of REDs, including some that may not be on your radar. For example, did you know that high cholesterol can result from chronic underfueling and may be a sign that your body is in survival mode?If you think REDs doesn't apply to you because you don't play sports, think again. REDs applies to anyone who is active, and is very common among recreational athletes.There's SO MUCH more to this topic that we didn't have time to cover, so I'll just have to get Rebecca back on the show when she is done with her next book to continue our awesome conversation. I've said this about many interviews, but this was honestly one of my favorite episodes. I hope you enjoy it as much as I did! Links & Announcements:Learn more about Becca: Website and InstagramWatch this episode on my YouTube page Check out my 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.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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 98 of the Eat for Endurance Podcast, I’m taking advantage of a short break between guests to bring you a solo episode all about recovery nutrition for endurance athletes. Many of my clients are training for some exciting events this Fall, and I’m getting lots of questions about what to eat after exercise. Even if you’re not training for a specific event or doing long hours-long training sessions, recovery nutrition still is extremely important. In this episode, I’m going to teach you about the main puzzle pieces that impact recovery (nutrition, sleep, rest, life stress), specific nutrition and hydration guidelines to promote recovery and overall health, and how to apply these guidelines to real life as meals and snacks.If you are more of a visual learner, I covered this topic in a recent blog post on my website. There you’ll find much of the same content as well as plenty of helpful graphics. I hope you find this episode helpful and as always, I welcome your questions, feedback and topic requests!Links & Announcements:Relevant blog posts: “What to eat after a long run” and “How much do I need to eat as an endurance athlete?”Watch this episode on my YouTube page Check out my 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.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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 97 of the Eat for Endurance Podcast, featuring runner, coach, and native New Yorker, Amanda Katz.Amanda identifies as a body neutral strength and run coach, and believes that all bodies deserve a fitness experience without punishment, guilt, or shame. Amen to that.I’m a big fan of Amanda's positive, often hilarious fueling and fitness messages on social media and on her own show, Between Two Coaches. I'm also grateful for her frequent attacks on the toxic fitness, health and wellness culture that is pretty much unavoidable in today's world.  Amanda and I discuss a wide range of topics and explore many tangents, including:What life was like growing up in QueensHer relationship with food and movement when she was youngHow she navigated a variety of different eating disorders and disordered eating behaviors as a young adultWhat nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and mealsHer journey to becoming a runner and coach Her bagel shop order and why cottage cheese needs to be left aloneHow she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herselfFoods and products that you’ll find in her backpack as a fitness professionalRandom things that make her piss boil (nutrition edition)And so much more!I hope you enjoy learning all about Amanda and hearing her nutrition story. Links & Announcements:Amanda’s website and InstagramWatch this episode on my YouTube page Check out my 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 coachingShop using my affiliate sports nutrition discount codes for Momentous (EATFORENDURANCE15) and for Skratch (EATFORENDURANCE20)Join 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: 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!In Episode 96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question. This person asked to learn more about organic foods as a runner, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it’s relevant to this discussion. There’s so much confusion, fear-mongering, and extremism when it comes to making nutrition decisions, especially regarding organic, “processed” (in quotes because it's not clearly defined) and GMO foods. For example, there is a widespread belief that if something is labeled organic or non-GMO, it must be nutritionally superior. But that's not true. In reality, this conversation is nuanced and complicated, and cannot be approached with the black-and-white way of thinking that so many people in the health and wellness space love to adopt.  Brooke and I did our best to hit the main points, though there are some gaps in what we cover (especially on GMO foods). We define some key terms, differentiate between opinion and science (while throwing plenty of our own opinions in the mix), and talk about how all of this applies to you, as an athlete, in your everyday eating and performance nutrition.Our overarching message is that the right decision is the one that works best for you. If you want to buy organic, minimally processed, non-GMO foods and products, go for it. AND... There's s no conclusive evidence that organic food is healthier than conventional food. Highly processed foods, including sports nutrition products, have a place in an overall balanced diet, if you want to include them (most endurance athletes need to). Current evidence does not universally support GMO foods as harmful. YOU get to choose how you want to eat. We’re just here to tell you that you don’t HAVE to buy organic and swear off all “processed” non-GMO foods to be a healthy, worthy human and athlete. Links & Announcements:Brooke’s website and InstagramWatch this episode on my YouTube page Check out my 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 95 of The Eat for Endurance Podcast! I have an Athlete Nutrition Profile for you today, featuring ultrarunner and coach Jes Woods. You may already be familiar with Jes, especially if you live in NYC. She coaches thousands of athletes through Nike Run Club, Brooklyn Track Club, and Brooklyn Trail Club, and has also worked with boutique fitness studios including Mile High Run Club and Flywheel. Jes also is a fierce athlete herself. She competed as a triple jumper for nearly a decade, and then discovered distance running after college while working in broadcasting at NBC. She ultimately embraced the ultra running community, started coaching, and turned fitness into a full-time career. We had a great discussion about her nutrition and how that has changed over time as she transitioned into distance running. We explore how she fuels herself, from the marathon to the 200 mile distance, as well as what she observes and teaches her own athletes. Jes also shares that she hates to cook, and tells us how she keeps herself well-nourished to support her health and very active lifestyle. I hope you enjoy this episode! And if you do, please remember to share it with your friends, give it a 5-star rating and write a review wherever you listen to your podcasts. Your support is greatly appreciated!Links & Announcements:Follow Jes 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 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!In Episode 94 of the Eat for Endurance Podcast, sports dietitian Holley Samuel (MS RD CSSD) joins me to talk about body image among athletes. Holley and I explore how you can improve or at least neutralize your mindset when experiencing negative body image so that you can embrace fueling yourself adequately and withstand the physical demands of training and of life. We also discuss specific strategies we use when we’ve helped an athlete eat, feel and perform better, but they still struggle with poor body image. Prioritizing health over physical appearance is crucial, especially if you hope to have longevity in your sport and other life activities. Please know that I understand how hard this can be. Body image struggles are very common, and I certainly am not immune to this!Our bodies are meant to change dramatically throughout our life, but this does not mean it's easy to accept these changes. Improving mindset is a skill that takes ongoing work to develop, and there are no quick fixes. I hope this episode helps you get started! One last thing - Holley and I are not therapists. We frequently work on body image and mindset with our clients, but respect our scope of expertise. Please consider seeking mental health support if you are really struggling. Links & Announcements:Holley’s website and InstagramWatch this episode on my YouTube page Check out my 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 recommendationsSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).