The Eat for Endurance Podcast

Want to get in touch? Send Claire a message!Welcome to Episode 39 of the Eat for Endurance Podcast, during which Kristin Duyn, MScN joins me to tackle the very important topic of Relative Energy Deficiency in Sport (RED-S). Please note that Kristin is  a Certified Sports Nutritionist, NOT a Registered Dietitian. I usually only feature fellow dietitians, but she had a really valuable story to share and we had a great discussion, so I hope you enjoy it.  What is RED-S? The International Olympic Committee introduced the term in 2014 (think of it as a more inclusive version of the Female Athlete Triad) to include both genders and describe a wider array of negative health and performance outcomes that can result from chronic under-fueling (i.e. low energy availability).Energy availability (EA) is the amount of energy the body can use to perform normal, necessary functions after accounting for the cost of physical activity, which includes both training and other daily activities. Low EA (and eventually, RED-S) results when the body does not have enough fuel to meet its many energy demands. This may happen unintentionally as training volume increases, or intentionally, from trying to control weight, for example. This is a key sports nutrition topic because meeting athlete’s increased energy requirements is essential to optimizing health and sports performance. Many athletes understand this, but still may struggle to fuel appropriately, and that is what I hope to help you with today.Please note that like with Eating Disorders, RED-S doesn’t have a specific “look,” in terms of body weight or composition. Athletes may experience the repercussions of under-fueling while maintaining the same weight, so please look beyond the scale.Here’s what we cover in this episode:Who is at risk for RED-S? What are some warning signs?Kristin’s personal experience with RED-S, chronic injuries, and missed sporting opportunities, How can we make sure we are eating enough, without obsessively counting calories or macros? The tricky topic of weight and performance, esp in the context of minimizing risk of under-fuelingAmenhorrea (loss of period) - why it happens, why it’s not normal or okay, and getting it back Male specific issues related to RED-S and under-fuelingRecovery after bone injuriesThank you so much Kristin for chatting with me all about RED-S and putting up with my long, not always well-thought out ramblings on the topic! Clearly this stuff gets me fired up.Follow Kristin on Instagram:https://www.instagram.com/kdnutritionist/Announcements:Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - 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 recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Hey guys! I’m excited to bring to you my third (and very overdue) Ask Me Anything episode! I just realized that the last time I did one of these was when Isla was 7 weeks old…and she’s now 17 months old. Yikes! Better late than never though, and I thank you for all the great questions you submitted. As usual with these Ask Me Anything episodes, it’s completely unedited, recorded in one-go and off-the-cuff - so please forgive my rambling. :) ALSO, I kick off the episode with a personal announcement (I’ll give you a big hint - I’m moving in TWO weeks!). Have a listen to get all the juicy details.Here are some of the questions that I answer in this episode:How often should I recalibrate my sports nutrition plan?I’m training for my first 50k trail run. What are good examples of pre and post run foods?What is the best breakfast before a long run? I’ve been diagnosed with osteopenia as a 30 year old runner, found from abnormal bloodwork. General tips? (FYI - my next podcast episode goes into way more detail on this!)What are easy healthy recipes I can make in the crock pot / ninja pressure cooker for meal prep? (I only own an Instant Pot, but I try to help out as much as I can!)How does an active person determine the amount of protein they actually need?As a vegan, what should I be careful of?What is your perspective on cheat meals / days? (Hint - I don’t recommend them)Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you need more assistance! And please keep sending me questions, whenever they pop up, and I’ll be sure to add them to my next episode (which hopefully won’t take me over a year to do).Announcements:Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - 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 recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!“Healthy, happy and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy” - Jessie DigginsWelcome to Episode 37 of the Eat for Endurance Podcast! Today, I’m honored to be joined by cross-country skier and Olympic gold medalist Jessie Diggins.You may remember Jessie’s incredible performance at the 2018 Pyeongchang Winter Olympics, where she and her teammate Kikkan Randall made history, winning the first-ever American gold medal in cross-country skiing after an unforgettable, nail-biting sprint to the finish.Beyond her athletic achievements, Jessie is also a passionate advocate for eating disorder awareness and recovery. After struggling with bulimia as a teenager, she sought treatment through the Emily Program, which she credits with saving her life and enabling her to reach her full potential as an athlete. She shares her journey of resilience and self-discovery in her inspiring book, Brave Enough.Most recently, Jessie won the Tour de Ski (the skiing equivalent of the Tour de France). becoming the first American to ever claim this prestigious title. Her relentless drive and commitment to her sport continue to set records and redefine what’s possible for U.S. cross-country skiing.If you’re already a fan, you know Jessie for her infectious energy, glitter-covered race-day tradition, and unmatched determination. If this is your first time hearing about her, I couldn’t be more excited to introduce you to an athlete who is not only dominating her sport but also using her platform to promote healthy fueling, body positivity, and the importance of enjoying food without restriction.Jessie, thank you for sharing your story and wisdom with us. Your message is a powerful reminder that fueling well, prioritizing health, and embracing joy are essential to both athletic success and overall well-being.🎧 Tune in now for this inspiring conversation!Learn More About Jessie:Jessie’s Website: https://jessiediggins.comJessie on InstagramAnnouncements:Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check 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 affiliate code EATFORENDURANCE20Join my Patreon communityGet 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 36 of the Eat for Endurance Podcast, featuring Sports Dietitian and research extraordinaire, Kelly Pritchett, PhD, RDN CSSD.Kelly holds a PhD in Exercise Physiology, in addition to an undergraduate degree in Nutrition from The University of Alabama. She has been a practicing dietitian since 2005, and currently is a Professor of Nutrition and Exercise Science at Central Washington University (CWU). She also runs a nutrition and coaching company with her husband called TRIDimensional consulting, and is a mom to 3 young boys. I can only imagine how fun and crazy that must be! Today’s topic is a bit of a mixed bag to cover multiple areas of Kelly’s research expertise. We discussed hydration and cooling, electrolytes, recovery nutrition, and some new vitamin D and iron research to supplement (pun intended) my last episode covering all things supplements!Our discussion is very research focused and we get a bit technical at times, but we always translate things into practical applications for athletes. You should be able to take away some interesting info and apply to your own training and daily life, but of course if you have any questions, feel free to shoot me an email.  Thank you so much Kelly for sharing your time and knowledge! I hope you all enjoy our chat. Learn more about Kelly: Kelly’s Website: https://www.tridimensionalconsulting.com Kelly on Instagram and TwitterCWU sports nutrition on InstagramAnnouncements:Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - 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 recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 35 of the Eat for Endurance Podcast, featuring Sports Dietitian Kelly Jones MS, RD, CSSD, LDN. I invited Kelly on the show to talk all about supplements, and I am confident you will learn SO much from her!This episode is a MUST listen for anyone who is currently taking or thinking about taking supplements, especially as we approach the New Year and all the health-related craziness that always ensues. If you are seeking optimal, sustainable health and performance, it is critical that you pay attention to the research, determine what is actually worthwhile and safe, and separate the FACTS from the myriad opinions and marketing BS that we see on social media and elsewhere.I’ve been wanting to cover this topic for ages. I can’t tell you how many times I’ve gotten new clients on a list of random unnecessary supplements, or been asked some version of the following questions:Should I take a multi-vitamin or other specific vitamins and minerals?Which type of iron supplement should I take?What’s the best protein powder? Can I take it instead of having a meal?I keep seeing collagen and green powders on Instagram - should I try them?Do I need to take fish oil? Probiotics?Should I take BCAAs?Equally, how many times have I asked my own clients, “WHY," such as:Why are you taking digestive enzymes?Why are you drinking two protein shakes a day?Why are you taking Vit B complex (non vegetarians)?Why are you NOT taking Vit D if your Vit D lab result was low?So get out your pen and paper, and get ready to assess which supplements - if any - are appropriate for you.Here are some topics that we cover in detail:Vitamins and Minerals - multi-vitamins and specific nutrientsProtein powders, including collagen Green powders (like Athletic Greens)Fish oil (and vegan alternatives), Probiotics, Digestive Enzymes, MCT OilPerformance supplements, including BCAAs, Creatine, Beta-Alanine, Caffeine, Testosterone Boosters, Beetroot powders and juicesWhat it means for a product to be NSF certifiedThank you so much Kelly for tackling this important topic! And thank you to my listeners for your ongoing support. If we didn't cover a supplement you're interested in, let me know.  Wishing you all a very Happy Holidays and Happy New Year!Links & Resources: Kelly’s Website: https://kellyjonesnutrition.com Follow on Instagram, Facebook, and Twitter Kelly’s new nutrition for athletes website: www.studentathletenutrition.comAnnouncements:Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes! Have nutrition questions, a guest or topic request, or any other feedback? Email me - 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 recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 34 of the Eat for Endurance Podcast, featuring elite vegan ultra-runner and coach, Yassine Diboun. Yassine has a really inspirational story, and I’m so grateful that we were able to have such a long and in-depth discussion, including how he was able to overcome years of substance abuse and overhaul his entire life to become the amazing athlete and role model that he is today. He’s also an all-around awesome person - we had many laughs in this episode and I admire him greatly for all the important work that he is doing in his community out in Portland through his company, Wy’East Wolfpack.In case you’re not familiar with Yassine and his many athletic accomplishments, he has been competing consistently as a high-level ultra-runner since 2007, and has won or reached the podium of tons of races since then. Some career highlights include four finishes of the Western States 100 miler including top ten in 2013, 3rd place in the HURT 100 in 2016, representing the USA in the IAU World Trail Championships in 2015, and finishing the Ultra-Trail Du Mont-Blanc in 2019. Yassine has also set several Fastest Known Times, including the 483-mile Oregon Pacific Crest Trail in 2016. We cover SO much in this episode that I can’t list them all, but here are some highlights:Yassine’s recent Movement Through Darkness running project in Portland to raise funds and awareness for programs benefiting others who are in recovery. In Yassine’s words, this year has been “next-level-challenging” and "we must find ways to see the light, and hope for better days ahead.”His work to diversify the sport of trail running, though Wy'East Wolfpack programsBecoming Vegan in 2008 - why he changed his diet, how it affected his training and racing, and what a typical day of fueling looks likeChallenges he faced as a kid, and his years of struggle with substance abuseRediscovering his athletic self after becoming sober in 2004, and how he got into trail running and ultras His general sports nutrition as well as what his nutrition looked like during some of his race career highlightsYassine, thanks again for your time and for sharing your story. It was so much fun chatting with you and I really do hope we get a chance to meet in person some day and hit the trails together!And to my listeners, I hope you are all staying safe and healthy. Thank you so much for supporting the show! Learn more about Yassine and his company:Wy’East Wolfpack: https://www.wyeastwolfpack.comFollow Yassine on Instagram and TwitterAnnouncements:Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes!If you can afford to donate a few bucks to help support the show financially, please visit my Patreon pageYou can also support me by visiting my Amazon storefront  Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is iSupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 33 of the Eat for Endurance Podcast! Today, I’m thrilled to be joined by Nathan Fa’avae, elite adventure racer and longtime captain of Team New Zealand, one of the most dominant teams in the sport’s history.Nathan is a true legend in the world of adventure racing, with an athletic career spanning nearly two decades. He has led Team New Zealand to six World Championship victories, proving time and again that he thrives in some of the most grueling endurance challenges on the planet. Most recently, he captained his team to victory at World’s Toughest Race – Eco Challenge Fiji, a must-watch documentary on Amazon Prime. (If you haven’t seen it yet, I recommend watching before listening—this episode contains spoilers!)If you’re unfamiliar with adventure racing, it’s arguably the ultimate test of endurance. Teams race continuously for up to a week, navigating through rugged terrain while tackling multiple disciplines, including trekking, paddling, mountain biking, climbing, white-water rafting, and more. With limited sleep and extreme conditions, fueling properly is not just important, it’s essential for survival and success.After watching Eco Challenge Fiji, I had SO many questions about the logistics of nutrition in adventure racing. I was eager to deep dive into how he and his team manage their fueling strategy, energy needs, and overall nutrition. So, naturally, I had to bring him on for an Athlete Nutrition Profile!This episode is packed with fascinating insights, behind-the-scenes stories from Eco Challenge, and decades’ worth of wisdom from one of the most accomplished adventure racers of all time. Nathan’s love for the outdoors and adventure is contagious, and by the time we wrapped up, I was ready to plan my own expedition!I hope you enjoy this deep dive into the fueling, mindset, and endurance strategies behind one of the toughest athletes out there.More on Nathan Fa'avae: Nathan’s Website: https://nathanfaavae.nz Follow on Instagram and FacebookOther Links and Announcements: Watch World's Toughest Race: Eco Challenge FijiPlease SUBSCRIBE to and rate/review the show if you're enjoying these episodes!Have nutrition questions, a guest or topic request, or any other feedback? Email me - 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 recommendations.Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 32 of the Eat for Endurance Podcast, featuring Senior Peloton Instructor and Masters World Champion track cyclist, Christine D’Ercole.Whether you're a Peloton rider already familiar with Christine or new to her story, I’m beyond excited to share her powerful nutrition journey today. Christine refers to herself as a storyteller, and she truly lives up to that.Over the course of our 2+ hour conversation, she shared so many personal and inspiring stories - I honestly felt we could have kept going!In this episode, we dive deep into Christine’s evolving relationship with food, how she learned to embrace and celebrate it, and why there’s so much more to food than just nutrition.What We Cover in This Episode:The arc of Christine’s diverse career - from young ballerina and actress to competitive track cyclist and cycling instructorHer personal battle with bulimia during her teenage yearsHow cycling helped transform her relationship with food and body imageBecoming a mom in her late 20s and raising a body-positive daughterReturning to competitive sport and discovering how to fuel her body for successShifting her mindset from fighting her body to learning to “embrace her build”The powerful origin of her signature mantra: “I am I can I will I do” and how it relates to nutrition and body imageThe ins and outs of competitive track cycling, including how to fuel for performanceThe journey to becoming a Peloton instructorWhat Christine’s everyday nutrition looks like nowTips for building confidence, nourishing your body and mind, and rejecting the harmful messages from diet culture and the mediaA huge thank you to Christine for sharing her story with us, for showing us that change is possible, and for inspiring all of us every day on the bike.Links:Christine’s Website: https://christinedercole.com Join my new monthly membership service, Fuel for Life Crew, for just $30/month (cancel anytime)Check out my free nutrition downloadsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon communityGet 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 recommendations. If you'd like to work with me for individualized nutrition support, please reach out!Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Welcome to Episode 31 of the Eat for Endurance Podcast! Today we welcome elite ultrarunner and low-carb high-fat athlete, Mike McKnight, back to the show to chat about two epic things that he recently achieved. In May, he ran 100 miles on ZERO CALORIES in 18 hours and 40 minutes. Then, in late September, he set the men’s supported FKT on the Colorado Trail, which is 485 miles, in 7 days and 13 hours. In this episode, we cover his prep for each event, how he fueled (or did not fuel) himself, how he felt during his runs, and his recovery. We also went off on a few tangents, dug into some of the media attention he received, and chatted about what’s next for him. Before you listen to this episode, check out Mike’s Athlete Nutrition Profile that I recorded back in September 2019 (Season 1, Episode 8) to get his full story and see how these accomplishments were years in the making. DISCLAIMER: Based on the current evidence available, as a Sports Dietitian I do NOT recommend a low-carb high-fat diet for endurance performance. I  firmly believe that foods containing sugar can be included in a healthy diet, and do not need to be strictly avoided. For MOST people, restrictive diets (or “lifestyles”) are not sustainable and do not lead to longterm change (they can, however, lead to mental and/or physical harm, especially if someone has a history of disordered eating or an eating disorder, or is at risk of developing one). Furthermore, running 100 miles on zero calories is very risky and I do not recommend it, nor do I recommend consistently fasting for long periods of time generally.  So you may be wondering, why am I featuring Mike AGAIN if I do not agree with his fueling strategies? Why am I bringing more attention to low-carb eating in the endurance world, which so many sports dietitians work hard to fight against? It comes down to this - what Mike accomplished was unique, and shows just how incredible the human body truly is. His goal was to test his own limits, and his success is worth exploring and celebrating! Also, this show is about demonstrating the many different ways to fuel exercise. Mike has figured out a way of eating that works for him, at least for the past three years, that has brought him success in 200+ mile distances (he’s still trying to figure out how to fuel “shorter” runs of 100 miles without any GI issues). So, despite my own practices as a dietitian, I still admire his accomplishments, and was curious to hear more about what he did and how he did it. Mike - a HUGE congrats to you on the 100 miler and the FKT, and thanks for chatting with me again. Excited to see what you get up to next! Learn more about Mike McKnight: Mike’s Website: https://lowcarb-runner.comFollow on InstagramOther Announcements:Unfortunately, my voice quality wasn't great in this episode. I'm exploring some recording alternatives to prevent this next time! Please subscribe to and rate/review the show if you have a minute!Have nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no waySupport the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Want to get in touch? Send Claire a message!Season 3 is finally here!! Or at least this short episode with yours truly is, giving you a little update on what I've been up to these past couple of months, and a preview of my plans for this season of the show. After a two-month break from recording to head back to NYC and settle back into the working / watching the kids / crazy Covid life, I’m finally starting to record episodes again and get some interviews lined up. I have a lot of emails out there waiting for responses, and many guests who have agreed to come on the show and just have to get on my schedule. It’s been particularly slow-going lining up schedules with such limited work hours on my end and my guests having crazy schedules as well. Client work always takes priority for me (need to make a living!), which doesn't leave much time for the show, but I'm doing my best to get things going. I wanted to at least get a quick intro episode out before any more time passed!One goal I have for Season 3 is to broaden the type of athletes I feature. It’s been largely running focused so far because I’m a runner, and also that’s where I have the most connections. But as a dietitian, I work with a wide variety of athletes, and I want to bring that variety to the show. I hope to interview a prominent triathlete, adventure racer, olympic skier, and cyclist, among others. Plus some more runners because, well, I love running!  Another goal is to get more feedback from YOU - my listeners! If you have any specific nutrition topics that you’d like me to cover in a solo or RD guest episode, or a person or type of athlete you’d like me to interview, please let me know. As much as I do this show for myself because I love to do it, I also do it for you. Your feedback is important to me! So along those lines, if you enjoy my show, can you please help me get the word out? Please share with your friends and training buddies, and give me a rating / review on iTunes if you haven't already. I  want to keep it going, and your support is much appreciated. Lastly, I finally have the Spring Energy code that I mentioned in Episode 29 - it is “EATFORENDURANCE” and gets you 10% off. I love their real-food based sports nutrition products (I used on my trail runs all summer), if you’re looking for something new to try! In full disclosure, I do get a small commission when you make a purchase, which is appreciated since this show is currently not sponsored.Thanks again for your support and patience. I look forward to sharing Season 3 with you all! Support the showThanks for listening! Follow me on Instagram and Facebook (@eatforendurance).