In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.
00:00 Introduction to Caffeine and Endurance Performance
02:27 Benefits of Caffeine for Endurance Athletes
05:10 Understanding the Downsides of Caffeine
07:48 Caffeine Metabolism and Genetic Factors
10:24 Optimal Caffeine Dosage for Performance
12:43 Caffeine Strategies for Endurance Events
24:47 Strategic Use of Caffeine in Endurance Sports
26:15 Caffeine Administration Methods and Their Effects
29:00 Caffeine's Impact on Perception of Effort
30:16 Managing GI Distress with Caffeine
33:29 Caffeine and Sleep: Timing Matters
36:50 Future Research Directions in Caffeine Studies
Guest Bio:
Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.
A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.
Resources Mentioned in This Episode:
Caffeine Recommended products
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Website: alexlarsonnutrition.com
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In this conversation, the Alex Larson Nutrition team discusses the challenges athletes face when trying to maintain their nutrition while traveling, especially during vacations and work trips. They emphasize the importance of flexibility, planning ahead, and making intentional food choices to ensure athletes can enjoy their time away without compromising their health. The discussion covers practical tips for packing snacks, navigating dining options, and adjusting to new routines and time zones, all while maintaining a positive mindset about food and nutrition.
00:00 Navigating Nutrition While Traveling
08:16 Traveling by Plane: Challenges and Solutions
16:56 Eating Well at Your Destination
20:41 Healthy Eating on the Go
23:40 Planning and Preparation for Travel
25:28 Indulging While Traveling
27:38 Navigating Alcohol Consumption
29:57 Establishing Boundaries and Self-Talk
30:46 Traveling Tips and Tricks
33:16 Managing Jet Lag and Time Zones
36:06 The Importance of Snacks
Resources Mentioned in This Episode:
App for Managing Time Zones https://timeshifter.com/jet-lag-app
Recommendations for Travel Items like Coolers, utensils, and exact snacks.
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Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.
Use code ENDURANCEEATS20 for 20% off!
In this conversation, Alex Larson and veterinarian Katie Neshek, discuss the essential aspects of running with dogs, focusing on choosing the right breed, training, nutrition, hydration, and safety. They emphasize the importance of understanding a dog's needs and capabilities, as well as the etiquette required when running in shared spaces. The discussion also covers practical tips for managing heat stress, paw care, and the significance of proper equipment. Overall, the episode serves as a comprehensive guide for dog owners who want to incorporate their pets into their running routines.
00:00 Introduction to Running with Dogs
02:49 Choosing the Right Dog for Running
05:18 Training Your Dog for Endurance
08:15 Equipment and Gear for Running with Dogs
11:09 Nutrition for Active Dogs
13:49 Hydration Strategies for Dogs
16:37 Managing Heat Stress in Dogs
19:16 Paw Care and Injury Prevention
22:11 Dog Etiquette on Trails
24:50 Conclusion and Resources
Guest Bio:
Dr. Katie Nisek is the heart and soul behind North Star Off-Grid and Sawtooth Mountain Mobile Vet, bringing compassionate, holistic veterinary care directly to pets in remote and rural settings. With a deep respect for the outdoor lifestyle and a dedication to client education, she offers personalized wellness visits where pets feel safest—in their own environment. When she’s not tending to four-legged friends, Dr. Nisek is sharing her journey on Instagram, inspiring pet owners with practical tips and authentic stories from the field. Her gentle approach and unwavering empathy make her a trusted partner in pet care.
Resources Mentioned in This Episode:
Guest Contact Info
Vet Instagram https://www.instagram.com/sawtoothmountain_mobilevet/
Light up Vest
Dog Snack
Mountain Wild is a great meat based treat: https://mountainwildpet.com/?srsltid=AfmBOoqRqCmajNJDgWfJ0bmK9czgLePt6n-B0qc_hn4eByM2h37tj37q(Code: VAGABONMUTTS for 10% off)
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Website: alexlarsonnutrition.com
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This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.
Use code ENDURANCEEATS20 for 20% off!
In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also emphasizing the significance of defining personal success and building resilience. With practical strategies and relatable anecdotes, this dialogue serves as a valuable resource for athletes seeking to enhance their mental performance and overall well-being.
00:00 Introduction and Personal Connections
02:51 Training Progress and Expectations
05:48 Understanding Plateaus in Performance
08:42 Deliberate Practice and Goal Setting
11:39 Defining Success and Personal Goals
14:36 Managing Race Day Nerves and Anxiety
18:38 Understanding Anxiety and Its Impact
21:14 Managing Anxiety Through Characterization
23:25 The Role of Nutrition in Anxiety Management
24:38 Coping with Anxiety During Races
27:30 Navigating the Low Points in Endurance Events
31:00 Building Mental Toughness and Resilience
32:37 Strategies for Different Race Distances
35:47 Building Confidence for Big Goals
38:55 Navigating Post-Event Transition
41:05 Redefining Athletic Identity
42:03 Aging and Athletic Performance
44:35 Body Image in Endurance Sports
50:07 Recommended Reads for Athletes
51:38 Connecting with Erin Ayala
Guest Bio:
Dr. Erin Ayala (she/her) is the owner and founder of Skadi Sport Psychology, a mission-driven applied sport psychology practice based in Minneapolis, Minnesota, that serves athletes across the U.S. and Canada. As a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) with over a decade of experience in sport psychology, Dr. Ayala blends clinical expertise with athletic insight to deliver evidence-based support tailored to endurance athletes—including LGBTQ+ individuals, women, non-binary athletes, and those navigating life transitions like injury recovery or retirement .
In her practice, she develops dynamic, interactive sessions that draw on health psychology, positive psychology, and mindfulness-based therapies. She helps clients reframe challenging thoughts, clarify values, set meaningful goals, and foster self-compassion while championing rest, quality sleep, and joy in sport.
Beyond therapy, Dr. Ayala supports the broader sport psychology community by offering CMPC mentorship working with clinicians to meet certification requirements through personalized mentorship and tailored resources. She’s also an accomplished endurance athlete herself boasting multiple national podium finishes in gravel, fat-bike, ultra-endurance, and virtual racing .
Dr. Ayala’s academic contributions include over 20 peer-reviewed articles and book chapters, and her work has been featured in Trail Runner, Bicycling Magazine, and The New York Times .
Resources Mentioned in This Episode:
Erin’s Contact
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.
Use code ENDURANCEEATS20 for 20% off!
In this conversation, Alex Larson and Derek discuss Derek's recovery journey after a serious car accident, emphasizing the importance of strength training for endurance athletes. They explore how to integrate strength training into busy lifestyles, the benefits of activation exercises, and practical tips for managing core strength and back pain. Derek shares insights on essential equipment for home workouts and the significance of consistency in training. The discussion highlights the balance between strength and endurance training, providing valuable resources for athletes looking to enhance their performance.
Chapters
00:00 Introduction and Background
02:42 The Journey of Recovery
05:26 The Importance of Strength Training
08:04 Overcoming Barriers to Strength Training
10:49 Finding Time for Strength Training
13:35 Integrating Strength Training into a Busy Schedule
24:01 The Importance of Recovery and Sleep
25:04 Prioritizing Performance in Training
26:44 Essential Equipment for Home Strength Training
31:22 Understanding Strength vs. Activation Training
37:29 Key Strength Movements for Endurance Athletes
40:42 Addressing Back Pain in Endurance Sports
46:12 Conclusion and Resources for Further Training
Guest Bio:
Derek Teele is the founder and head coach of Dialed Health, a strength training platform devoted to cyclists of all disciplines. A former professional downhill and enduro mountain bike racer, Derek’s early racing experience exposed him to the power of structured training and nutrition sparking his transition to a career in fitness. In 2013, he began working as a personal trainer, eventually founding Dialed Health in 2016. By 2018, he had opened an in-person training studio and launched his first online program
Derek holds multiple certifications, including NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Sports Nutrition (CSNC), Performance Enhancement Specialist (PES), as well as credentials from Equinox Tier 3, Kettlebell Athletics, and Trigger Point therapy. Dialed Health’s mission is to support cyclists by building strength, enhancing recovery, and optimizing nutrition and mindset, which reflects his belief in off-bike health translating into better on-bike performance.
Today, Derek balances training clients online with his own riding, be it road, gravel, or XC mountain biking and continues to build tools and programs that help cyclists ride stronger, recover faster, and stay healthier around the globe.
Resources Mentioned in This Episode:
Functional Workout Video
Workout Gear LinksKettlebell https://amzn.to/4mhdaGS Long band https://amzn.to/3JaUtWN Short band https://amzn.to/46Pl45tAdjustable Dumbbells https://amzn.to/4fzHdXPFoam Roller https://amzn.to/4my6ZOcBench https://amzn.to/4oug5xz
Derek’s Contact
Workouts https://dialedhealth.com/workouts
Instagram @dialedhealth
Youtube https://www.youtube.com/channel/UC6xKmv1q7-oQEWoosfldtRQ
Website https://dialedhealth.com/
Podcast Dialed Health https://podcasts.apple.com/us/podcast/dialed-health/id1480709469
Email: derek@dialedhealth.com
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!
In this insightful episode, Alex Larson and Dr. Abbie Smith-Ryan explore the unique challenges and opportunities that perimenopause and menopause present for women's health. They discuss how exercise and nutrition can be tailored to support women through these life stages, focusing on maintaining health and vitality.
Guest Bio:
Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.
With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.
She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.
Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!
In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing. Whether you're an athlete or simply looking to enhance your well-being, this episode offers valuable insights and practical advice to empower your health journey. Tune in for a conversation that blends science with everyday application, ensuring you can thrive at every stage of life.
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for sustainable nutrition practices and highlight the need for tracking progress to achieve body composition goals.
00:00 Introduction to Body Composition Goals
02:49 The Importance of Protein Intake
05:37 Eating for Activity Levels
08:09 The Role of Fruits and Vegetables
10:58 Tracking and Accountability in Nutrition
13:50 Building Healthy Habits Over Time
16:59 The Importance of Individualized Nutrition Plans
19:40 Conclusion and Final Thoughts
23:34 Mindful Eating Strategies for Athletes
27:34 Understanding Caloric Needs and Deficits
33:19 Body Composition and Performance Goals
37:07 Navigating Weight Gain During Training
40:41 Body Image and Athlete Mental Health
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.
00:00 Introduction to Ketone Supplements
02:37 Understanding Ketone Types and Mechanisms
05:29 The Science Behind Endurance Performance
08:00 Ketones and the Ketogenic Diet
10:54 High-Intensity Performance and Ketones
13:47 Cognitive Benefits of Ketones
16:39 Sex Differences in Ketone Use
19:01 Potential Recovery Benefits of Ketones
23:21 Exploring Ketones and Muscle Glycogen
24:34 Ketones and Sleep Quality
25:39 The EPO Connection: Ketones and Endurance
27:22 Skepticism and Scientific Inquiry
28:39 GI Implications of Ketone Use
34:54 Ketones in Type 2 Diabetes Management
38:05 Future Insights on Ketones and Performance
Resources Mentioned in This Episode:
Apply for 1:1 Coaching with an ALN Dietitian
Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/
Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/
Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/
Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/
Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/
Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/
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In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.
00:00 Introduction to Plant-Based Nutrition
03:29 Fueling for Afternoon Races
Resources Mentioned in This Episode:
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Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode, Alex Larson interviews Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The conversation also touches on the emotional journey of racing and the reflections Serena has post-race, emphasizing the need for recovery and patience after achieving a significant goal.
In this conversation, Serena and Alex discuss the emotional and physical aftermath of Serena's recent cycling achievement, the challenges of recovery, and the importance of building confidence in racing. They reflect on the support from the community and the balance between personal goals and family time. The conversation highlights the journey of growth, both in cycling and personal development, and the excitement for future races and coaching opportunities.
00:00 Introduction and Unbound XL Overview
01:35 Training for the Unbound XL
04:02 Nutrition Planning and Gut Training
10:13 Caffeine Strategy and Mental Preparation
13:24 Race Day Experience and Strategy
17:25 Emotional Journey During the Race
25:35 Reflections and Future Plans
27:24 The Aftermath of Achievement
33:03 Crossing the Finish Line
35:26 Recovery and Reflection
49:46 Building Confidence and Future Goals
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.
00:00 Introduction to Mid-Season Fueling Episodes
01:04 Nutrition and Mental Health During Recovery
03:51 Importance of Protein and Supplements for Healing
06:04 Carb Loading for Endurance Events
07:52 Engagement and Personalized Nutrition Coaching
Resources Mentioned in This Episode:
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Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical advice for managing nutrition effectively while training.
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson addresses common nutrition questions from endurance athletes. She discusses the pros and cons of eating the same meals daily during peak training, emphasizing the importance of nutrient variety, listening to one's body, and maintaining enjoyment in meals. She also provides tailored nutrition strategies for athletes with irregular work schedules, highlighting the need for consistent protein and hydration, while varying carbohydrate intake based on training demands.
00:00 Introduction to Mid-Season Fuel Episodes
00:38 Eating the Same Meals: Pros and Cons
03:25 Nutrition Strategies for Irregular Schedules
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of nutrient timing for athletes, providing actionable strategies for fueling around workouts. She explores three main workout scenarios: morning, midday, and evening, offering tailored advice for each situation to optimize performance and recovery. The episode emphasizes the need for personalized nutrition strategies and encourages listeners to experiment with their fueling methods.
00:00 Introduction to Mid-Season Fuel Episodes
01:01 Understanding Nutrient Timing
01:59 Morning Workout Fueling Strategies
05:09 Midday Workout Nutrition Tips
06:03 Evening Workout Fueling Approaches
Resources Mentioned in This Episode:
Connect with Me:
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Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, host Alex Larson and her team Mary and Hannah discuss their personal fueling strategies as they prepare for the Boston Marathon. They explore the transition from competitive running to a more relaxed approach, the impact of technology on racing, and effective carb loading strategies. The conversation also covers race day nutrition, timing, and managing nerves, emphasizing the importance of finding a balance between performance and enjoyment in running.
In this conversation, they discuss race day fueling strategies, including the use of sodium bicarbonate, hydration, and carbohydrate intake. They share personal anecdotes about their experiences with nutrition during races and the importance of preparation.
The conversation then shifts to Alex's upcoming gravel race, where she expresses her concerns and strategies for training and nutrition. The episode concludes with well wishes for Mary as she prepares for the Boston Marathon, emphasizing the importance of enjoying the race experience.
00:00 Introduction to Midseason Fuel Episodes
03:06 Transitioning from Competitive to Fun Running
06:00 The Impact of Technology on Racing
08:58 Carb Loading Strategies for Race Day
11:57 Race Day Nutrition and Timing
17:52 Managing Race Day Nerves and Fueling
19:23 Race Day Fueling Strategies
29:15 Preparing for the Gravel Race
38:21 Final Thoughts and Good Luck Wishes
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson shares her personal journey through endurance sports, nutrition, and the challenges of balancing motherhood with training. She reflects on her experiences from her first triathlon to her current training regimen, emphasizing the importance of nutrition and gradual progress. Alex discusses her meal planning strategies, fueling techniques for performance, and the need for strength training. She also shares her upcoming challenges and goals, as well as future plans for her nutrition coaching business, wrapping up the first season of her podcast with gratitude and excitement for what's to come.
In today’s episode, we’re diving into:
00:00 Introduction to the Journey
02:34 The Calling to Nutrition
03:59 Postpartum Challenges and Nutrition
06:19 Training and Progress Updates
09:10 Nutrition and Meal Planning
12:59 Fueling Strategies for Performance
14:22 Balancing Strength Training and Cardio
15:46 Upcoming Challenges and Goals
17:41 Future Plans for Nutrition Coaching
18:37 Season One Wrap-Up and Future Insights
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, Alex Larson discusses essential mindset shifts for athletes looking to improve their endurance nutrition. She emphasizes the importance of transitioning from a restrictive mindset to a fueling mindset, focusing on progress rather than perfection, prioritizing long-term gains over short-term fixes, and viewing food as an ally rather than an enemy. These shifts can lead to better energy levels, improved performance, and a healthier relationship with food.
In today’s episode, we’re diving into:
00:00 Introduction to Mindset Shifts in Endurance Nutrition
06:42 Progress Over Perfection
12:41 Food as an Ally, Not an Enemy
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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In this engaging conversation, Alex Larson and Carrie Tollefson share their experiences from a recent ski retreat, discussing the challenges and joys of trying new activities. They delve into Carrie's early running journey, her family dynamics surrounding food and athletics, and the pivotal moments that inspired her to pursue elite running. The conversation highlights Carrie's experience at the Olympic Trials, the pressure of competition, and the importance of nutrition in an athlete's life. Throughout, themes of friendship, overcoming fear, and the impact of family support are woven into their narratives. In this engaging conversation, Carrie Tollefson and Alex Larson delve into the world of nutrition for athletes, discussing personal experiences with food choices before races, the misconceptions surrounding professional athletes, and the importance of fostering a positive relationship with food in parenting. They also explore the role of running in their lives and future plans, emphasizing the joy and community that comes with the sport.
In today’s episode, we’re diving into:
00:00 Skiing Adventures and New Friendships
02:59 Embracing Discomfort in New Experiences
05:57 Carrie's Early Running Journey
08:53 Family Dynamics and Food Culture
11:46 Inspiration to Pursue Elite Running
14:57 The Olympic Trials Experience
17:58 The Final Sprint to Victory
20:55 Life as an Olympian
23:58 Nutrition and Its Role in Performance
27:44 Nutrition and Pre-Race Rituals
34:12 Misconceptions About Professional Athletes
37:38 Parenting and Nutrition Conversations
45:12 Running's Role in Life and Future Plans
Guest: Carrie Tollefsen
Bio: Carrie Tollefson is an Olympic middle-distance runner, broadcaster, and advocate for healthy living. A 13-time Minnesota state champion and five-time NCAA champion at Villanova, she represented the U.S. in the 1500m at the 2004 Athens Olympics. Beyond competition, Carrie is a respected media personality, covering major marathons and championship races for ESPN, NBC, and USATF.TV. She’s also the National Fitness Director for Moms on the Run, a dynamic speaker, and host of the C Tolle Run podcast. Living in Minnesota with her husband and three kids, she continues to inspire others to GET AFTER IT!
Resources Mentioned in This Episode:
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Website: alexlarsonnutrition.com
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In this episode of the Endurance Eats podcast, host and registered dietitian, Alex Larson, and therapist, Cindi Miller, discuss the intricate relationship between mental health, nutrition, and athletic performance. They explore the impact of social media on self-perception, the importance of work ethic balanced with self-compassion, and the challenges athletes face regarding body image and disordered eating. Cindi emphasizes the need for individualized approaches to nutrition and mental health, the role of therapy, and the significance of understanding one's relationship with food. The conversation highlights the importance of flexibility in dietary habits and the necessity of finding the right support system for mental well-being.
In today’s episode, we’re diving into:
00:00 Introduction to Mental Health and Success
02:52 The Impact of Social Media on Self-Perception
05:57 Navigating Setbacks and Shame in Nutrition
09:01 The Balance of Work Ethic and Obsession
11:56 Body Image and Mental Well-Being in Athletes
14:55 Understanding Body Composition Goals
18:00 Disordered Eating vs. Eating Disorders
20:58 The Role of Therapy in Mental Health
23:50 Finding the Right Therapist
26:59 The Importance of Individuality in Nutrition
30:10 The Relationship Between Food and Mental Health
33:00 Changing the Narrative Around Sugar
36:04 The Role of Coaches in Athlete Mental Health
39:00 The Journey of Self-Discovery in Therapy
41:56 Conclusion and Future Insights
Guest Cindi Miller
Bio: Cindi is a mental health counselor licensed in North Carolina, Indiana, and Ohio. She is a coach at heart and was a collegiate volleyball coach for 7 years, and coached club volleyball for 11 years prior to becoming a therapist. This is where Cindi’s passion for mental health and exploring the roots of perfectionism began. She saw countless athletes struggling with body image, poor relationships to food and exercise, and full blown eating disorders. Cindi then began working in a residential and PHP treatment center to further her education around eating disorders and is a loud and persistent advocate for body acceptance, reducing shame and stigma around body size, and educating on the dangers of eating disorders and their parallels to “being healthy” and diet culture. Cindi also provides basic psychoeducation and coaching around anxiety, depression, burnout, boundaries, and perfectionism to athletic departments, teams, corporations, and individuals.
Resources Mentioned in This Episode:
Connect with Me:
Instagram: @alexlarsonnutrition
Website: alexlarsonnutrition.com
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