I'll Have Another with Lindsey Hein Podcast

Today’s episode is week 3 of the nutrition series! This episode is with returning guest, Anna Turner. We are breaking down lab work in this episode. We are talking about the lab work that we should all be getting done every year as adults in addition to the lab work that we should be getting as athletes. Specifically, we break down vitamin D, iron and ferritin, Vitamin B12, magnesium. Then we do a bit of a case study with one of the athletes that I coach and that Anna works with on nutrition.  This episode is packed with information! My hope is that with each of these episodes, you walk away with some knowledge and that you feel empowered to take control of what you can! What we talked about: 4:15- Benefits to getting lab work done 7:55- Things to look at when getting blood work done 13:15- Stress impacting hormones and health 15:45- What information a thyroid panel gives us 17:00- Running specific levels to check 22:35- Levels of Vitamin D to look for 23:40- Bone density scans 25:35- Why strength training benefits our bone density 29:15- Iron levels 35:05- Hemoglobin 39:00- Vitamin B12 40:35- Case study about an athlete Show notes: Anna Turner on Instagram Anna’s Website Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: InsideTracker Use code “another” for 20% off your order Athletic Greens Go to AthleticGreens.com/Lindsey for FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.

Benita Willis is the coach of Lindsay Flanagan who just ran a huge PR at the Gold Coast Marathon in 2:24:43. When I talked to Benita, Lindsay had just run the Paris Marathon where she also had a great race! Benita is an Australian distance running legend herself. She is a 4 time Olympian at the 2000, 2004, 2008, and 2012 Olympics. She is a 3 time national champion in the 5000m. She was also the 2004 World Cross Country Champion. She has a marathon PR of 2:22:36 which is the Australian record. She also holds so many other Australian records on the roads and on the track.  Benita is pregnant with her first child and is the coach for Lace Up Running. She coaches professional runners and every day runners.  What we talked about: 4:30- Introduction to Benita Willis 6:20- Benita’s pregnancy 8:35- How she met her husband 11:15- The miscarriages that Benita had 15:25- Retiring from her pro running career and seeing women in their 40s competing at a high level 23:00- All of the Australian records that she holds 25:40- Living in America 27:25- 2008 Olympics and what Benita dealt with in her personal life that year 33:30- Benita’s World Cross Country Championship win in 2004 42:50- Running the Australian Record in the marathon 44:15- Thoughts on the change in technology and the fast times being run 45:55- How growing up as a competitive hockey player helped her in her running career 50:40- Specialization in sports 52:15- Benita’s coaching business 56:10- End of podcast questions Show notes: Into Thin Air Benita on Instagram Lace Up Running Website Lace Up Running on Instagram Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Previnex Use the code “another” for 15% off Coros Use code “another” for a free band at checkout! Relay Run Co. Use the code “another” for 15% off your order

Maddie Alm is back on the show for the nutrition series! She is a registered dietitian who was recently on the show to talk about training with Team Boss, some of her own athletic breakthroughs that she has had in 2021, and so much more! I knew that when I was going to do a nutrition series, I wanted to make sure I incorporated her into this series. In this episode, Maddie is talking to us about RED-S, what that is, and how you can identify if you have RED-S. We go into a deep dive into iron and what levels you should be looking for in ferritin in your body and how you can increase your iron intake. What we talked about: 5:15- Maddie’s race at the Portland Track Festival 5:45- Maddie’s experience with low iron this season 7:05- When someone should go get their iron checked 8:10- Iron levels changing while at altitude 9:05- What you are looking for when you are looking at both iron and ferritin levels 14:05- Taking vitamin c with iron 14:35- Finding an iron supplement that works for you 16:00- How long to wait for a full meal after iron 19:10: What RED-S is 23:25- What to do if you think that you have RED-S 27:50- Having a strong body image 32:35- Working with clients that don’t want to track calories or numbers 35:10- The job of a coach in regards to teaching athletes about nutrition and body image 43:45- Examples of RED-S Show notes: Fueling Forward Website Fueling Forward on Instagram Maddie on Instagram Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Koala Clip Use code “another” for 10% off your order InsideTracker Use code “another” for 20% off your order

Sinclaire Johnson just won her first US national title and is joining us on the show today! She was last on the show on episode 282 in October of 2020. She is a 1500m NCAA champion and was last on the podcast when she had just joined the Bowerman Track Club. She has since joined the Union Athletic Club and is coached by Pete Julian. She just recently won the USATF Championships in the 1500m and is headed to the World Championships! This is her first national title and first world’s team. Earlier this season, she set a 5 second personal best in the 1500m where she ran a 3:58. It was so much fun catching up with Sinclaire! What we talked about: 5:40- The decision to join the Union Athletic Club 7:05- Working with Pete Julian as a coach 9:50- Making the decision to leave the Bowerman Track Club 13:00- Sinclaire’s injury last fall 16:05- Coming back from a tough year last year and learning to believe in herself 18:55- Who helped her build confidence 21:40- Athletes she looks up to on the track 25:05- Winning her first US national title 33:40- The confidence that she gained from her PR this year 36:40- What she is most looking forward to for Worlds Show notes: Sinclaire on Instagram Sinclaire on Episode 392 Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Vionic Use the code “another” for free shipping Relay Run Co. Use the code “another” for 15% off your order Zocdoc

Anna Turner joins us for the first episode of a six part nutrition series! Anna is a sports dietitian. She has been on the show in the past on three episodes: episode 218, episode 237, and episode 265. She is a nutrition coach for endurance athletes. I have had several athletes that I work with that I coach for marathons work with Anna and they have seen great results in their training and racing. Anna is super passionate about hydration so we are talking all things hydration in this episode! We talk about hydration for pre, during, and post run as well as all things electrolytes, why sodium is important and how much you need, and things that you can do to make sure that you are getting what you need in terms of hydration and electrolytes.  I hope that you walk away from this episode feeling empowered to properly hydrate yourself and properly get the right amount of electrolytes into your body so you can execute and feel good on your runs and in your races.  What we talked about: 6:10- Why Anna is passionate about hydration 8:45- Importance of hydration for recovery 10:55- Why hydration is important and how it affects your performance 20:45- Planned drinking versus drinking to thirst 23:40- When you need to plan your drinking on a run 29:00- Timeline of hydration for pre, during and post run 31:50- Benefits of a sweat tester 35:00- Hydration recommendations for a medium sweater 38:40- Electrolytes to focus on with hydration 42:45- Leg cramps Show notes: Anna Turner on Instagram Anna’s Website Hydration Course First 20 people get 10% off by using code ANOTHER10 Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: InsideTracker Use code “another” for 20% off your order Koala Clip Use code “another” for 10% off your order Lily Trotters Use code “IHA” for 20% off your order

Cortney White is a photographer. She loves capturing movement and emotion and loves being outdoors. Cortney has worked with so many brands and publications including Coros, Columbia, Lululemon, The NY Times, Women’s Running, Women’s Health, The Bowerman Track Club. Recently, she photographed Shalane Flanagan and Adrianne Haslet. She also had the opportunity to travel around the world with Shalane for her World Marathon Major tour in 2021. What we talked about: 3:10- Photographing Adrianne Haslet run the Boston Marathon 4:35- Her path to becoming a photographer 13:55- How Cortney is perceived 21:25- Project Eclipse 24:55- Being mindful when capturing photos 29:10- The most special moment of Project Eclipse 30:20- Her own running journey 38:25- Getting the Project Eclipse job 40:20- Her decision to move 48:35- Running her own photography business 55:45- Athletes having rights to an image 1:00:55- Cortney’s next project 1:02:55- End of podcast questions Show notes: Cortney on Instagram Badass Habits The Alchemist Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Vionic Use the code “another” for free shipping Shoott Use the code “Sandyboy” for 15% off 5 or more photos Relay Run Co. Use the code “another” for 15% off your order

Sid Baptista is an entrepreneur, a father, and the founder of PIONEERS Run Crew and PYNRS Performance Streetwear. He is passionate about making sure that running is inclusive and accessible to everybody. We recorded this right before the Boston Marathon and he was about to set up a pop up shop for his clothing brand. He is from Boston so we talk about the Boston Marathon course. We also talk about having running groups in different parts of cities and making sure that running feels like a safe space to everyone no matter the color of their skin and accessible no matter the income of the person who wants to run. This is something that Sid is extremely passionate about which is why he started the PIONEERS Run Crew years ago. What we talked about: 4:45- Sid’s involvement at the Boston Marathon for the run group and apparel brand that he created 7:25- How and why he started his businesses 10:30- Sid’s running journey 14:20- The problems with the Boston Marathon course 16:05- The PIONEER Run Club and his dreams for it 20:05- His podcast 21:30- Encouraging policy change 25:10- Encouraging youth to run 28:50- How others can work to diversify running 39:40- End of podcast questions Show notes: Will by Will Smith New Power Sid on Instagram PYNRS Streetwear Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Vionic Use the code “another” for free shipping Previnex Use the code “another” for 15% off Coros Use code “another” for a free band at checkout!

Maddie Alm is a registered dietitian. She has her own practice called Fueling Forward and she specializes in sports nutrition for endurance athletes. She has a unique journey of her own as an average high school runner to an NCAA DI All-American to a USA Olympic Trials finalist. She had a huge year last year where she qualified for her first Olympic Trials. She was ranked 29th in the 5,000m and went on to place 12th in the final. She debuted the half marathon in 71:31 at the Houston Half. She runs with Team Boss and is coached by Joe Bosshard.  Photo credit: @aricvhphoto What we talked about: 5:15- Growing up in Boulder 6:35- Living in San Diego 8:05- How Maddie got into running 12:45- Walking onto the CU team 15:30- Having the confidence that she belongs 21:45- Her big year last year and what lead to that breakout 28:45- Managing her effort levels in training and racing 31:25- Training with Team Boss and being coached by Joe Bosshard 34:10- Watching Scott Fauble run the Boston Marathon 41:30- Coaching at Monarch High School 44:25- Maddie’s business, Fueling Forward 47:30- Running nutrition advice 52:50- Her Simple Start nutrition program 54:25- Change in nutrition while training for the half marathon 56:40- End of podcast questions Show notes: The Nightingale All the Light We Cannot See Fueling Forward Website Fueling Forward on Instagram Maddie on Instagram Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast The Ready to Run Podcast Sponsors: Vionic Use the code “another” for free shipping Vuori Go to Vuori.com/Another for 20% off your first order InsideTracker Use code “another” for 20% off your order

I am so excited about this episode today because we are announcing a new show in the Sandyboy Productions Podcast Network! This is the Ready to Run Podcast hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician).  The goal of their podcast is to engage in thoughtful discussions with athletes, coaches, clinicians, and researchers to share knowledge within the field of sports medicine and inspire progression in the sport of running. They hope to empower individuals to navigate injuries, reduce injury risk, optimize training and performance, and provide listeners with the tools needed to get Ready to Run! Dr. Caballes is a recreational runner. Kurt is a 2:17 marathoner and ran in the 2020 Olympic Trials so it is really fun to have both of those perspectives as well. I am really excited for this show because I think that it will bring a new perspective and help you walk away with some tangible information.  This episode today is an introduction to the two of them and what their show is going to be about. The Ready to Run podcast is going to be launching this week! So make sure you go over to your favorite podcast app and subscribe to their show! What we talked about: 5:15- Introduction to Dr. Efren Caballes 6:05- Introduction to Kurt Roeser 8:55- The why behind the Ready to Run podcast 14:30- Some guests to look forward to  22:00- What content to expect on the podcast 24:05- The importance of periodization in training 26:10- How to find the right clinician to work with 31:40- Common running injuries they see and how to handle them 41:10- End of podcast questions Show notes: Dr. Efren Caballes on Instagram Kurt on Instagram Ready to Run Podcast on Instagram Ready to Run Website Running Rewired Anatomy for Runners Strength and Conditioning for Endurance Running Breakthrough Women’s Running Tendinopathy: From Basic Science to Clinical Management Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast Sponsors: InsideTracker Use code “another” for 20% off your order Goodr Use code “another15” for 15% off your order

Stephen Haas is an agent and the Director of Operations for Total Sports. He is also the head coach and founder of Dark Sky Distance sponsored by Under Armour. Before diving into being an agent and a coach himself, he was a professional runner and was represented by Total Sports. He ran for Indiana University where he was a 3x All American. He also ran in the 2008 Olympic Trials in the 10,000m and the 2012 Olympic Trials in the marathon. He is an agent for many pro runners including Olympic Bronze Medalist Molly Seidel. In this episode, we learn about the agent and coaching side of things and we get an update on what is going on with the Dark Sky Distance team. What we talked about: 4:00- Introduction to Stephen 9:25- Stephen’s relationship with Total Sports as an athlete and how he transitioned into working as an agent for them 18:20- What he looks for in athletes that he is going to sign 23:15- The structure of his job as a coach and agent 25:45- Update on Dark Sky Distance 33:30- Importance of social media for contracts 41:35- Dreams for Dark Sky Distance 43:00- Creating a fun environment at Dark Sky Distance 44:45- What his running looks like these days 48:10- Balancing being an agent and a coach 49:20- End of podcast questions Show notes: Stephen on Instagram Total Sports Website Hard Work by Roy Williams Kasey Knevelbaard on the Beer Mile Podcast Connect with Lindsey:  Lindsey on Instagram Lindsey on Twitter Lindsey on Facebook  Join the I’ll Have Another Facebook Group Support the I’ll Have Another Podcast on Patreon Follow SandyBoy Productions: Sandyboy Productions on Twitter Sandyboy Productions on Instagram SandyBoy Productions Shows:  Why is Everyone Yelling? The Up and Running Podcast The Illuminate Podcast The Herban Farmacy Podcast Sponsors: Previnex Use the code “another” for 15% off Goodr Use the code “another15” for 15% off your first order Zocdoc