Episodes

Dec 10

In this conversation, Hannah, Mary and Alex discuss the things that as sports dietitians that they absolutely love. This varies from places to shop, easy fueling hacks, hydration tools and so much more! There are a lot of laughs in this one! This episode is brought to you by The Carb Culture Merch Shop . Head to the Carb Culture Merch shop! From now until December 6th, 2025 But I decided to keep it open just a couple more days as you guys are loving this. Get your orders in. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Nov 26

In this conversation, Alex and the ALN team discuss the things that make them cringe as they work with athletes from what we are fueling with, can we fuel and change body comp and even some stories around bicarb and more. You are going to love this one! This episode is brought to you by The Carb Culture Merch Shop . Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles! Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles! Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Nov 12

Welcome to another round of Mid Season Fuel where Alex Larson will be giving short episodes where she provides answers to your questions and smaller questions while she prepares season 3! This conversation delves into GLP-1 medications, their role in treating type 2 diabetes and obesity, and their effects on appetite regulation. The discussion also touches on the implications of these medications for athletes, particularly in endurance sports, and the lack of data on their combined use with physical performance. 00:00 Introduction to Endurance Nutrition 00:09 Understanding GLP-1 Medications and Nutrition 00:52 Navigating Nutrition with GLP-1 Medications Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! Endurance Eats is brought to you by Thorne ! Get all your protein and other supplements that you need to fuel well! Get 15% off here! https://www.thorne.com/u/alexlarsonnutrition

Oct 22

In this episode, Alex Larson reflects on the journey of Season Two of the Endurance Eats podcast, sharing personal updates on her life, training, and nutrition. She discusses the joy of connecting with listeners, her experiences in racing, the challenges of balancing training with family and work, and her mental health journey. Alex also highlights her coaching experience and future goals, emphasizing the importance of community and support in the endurance sports world. 00:00 Season Two Reflections 03:02 Personal Growth and Training Journey 06:10 Challenges and Mental Health 09:14 Racing Experiences and Lessons Learned 12:03 Future Goals and Projects Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Episode 15 My Last Recap Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile. Grab yours here! Use code ENDURANCEEATS for a discount!

Oct 15

In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling workouts with seasonal treats, and maintaining body composition during this time. 00:00 Navigating Holiday Challenges for Athletes 02:46 Fueling Workouts with Holiday Foods 05:27 Thanksgiving and Its Unique Food Dynamics 08:10 Christmas and Hanukkah: Treats and Traditions 11:08 Mindful Eating and Body Composition During Holidays 13:42 Strategies for Maintaining Healthy Habits 16:37 Balancing Enjoyment and Nutrition 19:23 Final Thoughts on Holiday Nutrition 20:48 Nourishing Habits for the Holidays 25:23 Managing Holiday Stress and Logistics 27:43 Emotional Well-being During the Holidays 32:23 Holiday Food Traditions and Preferences 36:44 Mindfulness and Planning for the New Year Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Holiday Recipes Blog with Cookie Recipe Body composition episode Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile. Grab yours here! Use code ENDURANCEEATS for a discount!

Oct 8

This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms. 00:00 Understanding GI Issues in Endurance Athletes 02:47 Individual Factors Influencing GI Problems 05:24 The Role of Environmental Conditions 08:03 Psychological Impact on GI Distress 11:08 Nutritional Considerations for GI Health 16:47 Strategies for Managing GI Issues During Races 26:44 Understanding Nausea in Endurance Sports 29:16 The Role of Experience in Gut Health 30:26 Cycling vs. Running: Gut Issues Explored 32:02 Timing of Gastrointestinal Symptoms 34:22 Sodium and Electrolyte Trends in Endurance 36:13 The Science Behind Sodium Supplementation 38:08 Bloating and Digestive Distress in Athletes 42:13 When to Seek Professional Help 43:19 Golden Rules for Endurance Nutrition 45:18 Future of Endurance Nutrition Research Guest Bio: Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort. He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gastrointestinal issues during training and competition. Through his research and book, Patrick translates complex science into practical tools for athletes striving to feel and perform their best. When he’s not teaching or writing, Patrick continues to study the mind-body-gut connection in sports, aiming to improve both health and race-day outcomes for endurance athletes. Find Patrick Wilson online: Book: The Athlete’s Gut (Human Kinetics) Research & faculty page: Old Dominion University Youtube Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson, workshop that teaches you simple, strategic nutrition shifts to: Reduce fatigue and bounce back faster after training Lower your risk of injury and improve body composition Boost your sleep, energy, and mood day-to-day For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away. 👉 Check it out here ✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

Oct 1

In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake. 00:00 Celebrating Life and Birthdays 02:26 The Protein Obsession: Valid or Not? 05:02 Personal Experiences with Protein Intake 08:01 Research Insights on Protein Needs 10:44 Protein Sources: Whey vs. Casein 13:32 The Balance of Protein and Other Nutrients 16:23 Can You Have Too Much Protein? 19:22 Practical Tips for Endurance Athletes 22:52 Starting the Day Right with Protein 24:44 Sustainable Protein Choices for Athletes 27:17 Plant-Based Protein Options 28:54 Protein Quality and Digestibility 31:42 The Role of Protein Powders 33:40 Balancing Food and Supplements 38:15 Strategies for Meeting Protein Needs 41:22 Closing Thoughts and Future Questions Resources Mentioned in This Episode: ​ Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com ​Research article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/ Connect with Me: ​Instagram: @alexlarsonnutrition ​Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a two-lesson, workshop that teaches you simple, strategic nutrition shifts to: ​Reduce fatigue and bounce back faster after training ​Lower your risk of injury and improve body composition ​Boost your sleep, energy, and mood day-to-day For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away. 👉 Check it out here ✨ This episode is brought to you by Be tween the Miles from Alex Larson Nutrition

Sep 24

Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance. 00:00:00 Introduction and Background 00:00:00 Struggles with RED-S 00:00:01 Transition to Cycling 00:00:01 Cultural Differences in Nutrition 00:00:02 Fueling and Nutrition Insights 00:00:03 Overcoming Self-Doubt Guest Bio and Contact Cécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels. Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com Instagram for Cecile https://www.instagram.com/cecilejeune/?hl=en Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! ✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson, workshop that teaches you simple, strategic nutrition shifts to: Reduce fatigue and bounce back faster after training Lower your risk of injury and improve body composition Boost your sleep, energy, and mood day-to-day For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away. 👉 Check it out here

Sep 17

In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating habits in children. 00:00 Balancing Parenting and Athletic Nutrition 02:48 Convenience Foods for Busy Families 05:28 Meal Prep Strategies for Athletes 08:15 Automating Meal Planning 11:08 Family Style Dining and Kid-Friendly Meals 13:59 Creating a Weekly Meal Routine 21:59 Navigating Family Meal Planning 26:20 Quick and Easy Meal Solutions 32:09 Batch Cooking and Meal Prep Strategies 38:01 Embracing Flexibility in Meal Planning Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com THe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! ✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson, workshop that teaches you simple, strategic nutrition shifts to: Reduce fatigue and bounce back faster after training Lower your risk of injury and improve body composition Boost your sleep, energy, and mood day-to-day For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away. 👉 Check it out here

Sep 10

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: Apply for 1:1 Coaching with an ALN Dietitian Caffeine Recommended products Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! 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!

Sep 3

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: Apply for 1:1 Coaching with an ALN Dietitian App for Managing Time Zones https://timeshifter.com/jet-lag-app Recommendations for Travel Items like Coolers, utensils, and exact snacks. Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! 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!

Aug 27

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: Apply for 1:1 Coaching with an ALN Dietitian Guest Contact Info Youtube https://www.youtube.com/@northstaroffgrid/videos Instagram https://www.instagram.com/northstarmutts/ Vet Instagram https://www.instagram.com/sawtoothmountain_mobilevet/ Light up Vest Dog Snack Ruff Bar: https://ruffbar.com/?fbclid=PAQ0xDSwMXZitleHRuA2FlbQIxMAABp5xUjCfweaZg21vakIdWmVGZW3brC3eXCkA3-bDmQ1fnUH4jAsl7T9Cd1yXM_aem__-tHerla4Ef6-rqMnSS0jA Mountain Wild is a great meat based treat: https://mountainwildpet.com/?srsltid=AfmBOoqRqCmajNJDgWfJ0bmK9czgLePt6n-B0qc_hn4eByM2h37tj37q (Code: VAGABONMUTTS for 10% off) Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! 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!

Aug 20

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: ​ Apply for 1:1 Coaching with an ALN Dietitian Books include: The Confidence Gap by Russ Harris, Meditation for Mortals by Oliver Burkeman, and The Champion’s Mind: How Great Athletes Think, Train and Thrive by Jim Afremow ​Erin’s Contact ◦Instagram https://www.instagram.com/skadisportpsychology ◦Website https://www.skadisportpsychology.com/ Connect with Me: ​Instagram: @alexlarsonnutrition ​Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! 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!

Aug 13

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: Apply for 1:1 Coaching with an ALN Dietitian 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 Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

Aug 6

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Dr Abbie https://www.instagram.com/asmithryan/?hl=en Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

Jul 30

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. 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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jul 23

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jul 16

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/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! This episode is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

Jul 2

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jun 18

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: Apply for 1:1 Coaching with an ALN Dietitian https://www.serenabishopgordon.com/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jun 4

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

May 21

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

May 7

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Apr 23

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Apr 9

In this episode of the Endurance Eats podcast, host Alex Larson and her team Mary and Hanna 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. 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: ​ Apply for 1:1 Coaching with an ALN Dietitian ​ Boston Marathon Fueling Blog ​ Gels for Running and Triathlons Connect with Me: ​Instagram: @alexlarsonnutrition ​Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Mar 26

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: Apply for 1:1 Coaching with an ALN Dietitian Body Composition episode Carbohydrate Guidelines Episode The Pancake Press Email Sign Up Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Mar 19

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Mar 12

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: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Mar 5

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: Apply for 1:1 Coaching with an ALN Dietitian Affirmations for Athletes: Mindful eating and Body Positivity Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Feb 26

In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and practical tips for maintaining hydration during training and events. In today’s episode, we’re diving into: 00:00 The Importance of Sodium in Hydration 03:09 Common Hydration Issues in Endurance Athletes 05:46 Behavioral Aspects of Hydration 09:07 Signs of Dehydration and Low Electrolyte Levels 12:02 The Evolution of Hydration Strategies 15:04 Understanding Sweat Testing 17:58 Sodium Preloading for Performance 21:04 Rehydration Strategies Post-Exercise 24:00 Logistics of Hydration During Races Guest: Lexi Kelson Bio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often! https://www.precisionhydration.com/us/en/ https://www.instagram.com/precisionfandh Resources Mentioned in This Episode: Pancake Mug Recipe Apply for 1:1 Coaching with an ALN Dietitian https://www.sciencedaily.com/releases/2015/03/150304075220.htm https://pubmed.ncbi.nlm.nih.gov/7965369/ https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/ Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/ Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details! Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Feb 19

In this episode of the Endurance Eats podcast, the hosts discuss the critical role of iron levels in athletic performance, effective fueling strategies for endurance athletes, and the implications of ammonia-smelling sweat. They emphasize the importance of regular health checks, understanding nutritional needs, and the necessity of proper hydration and fueling during workouts. The conversation highlights personal experiences and practical advice for athletes to optimize their health and performance. In today’s episode, we’re diving into: 00:00 The Importance of Iron Levels for Athletes 17:15 Fueling Strategies for Endurance Athletes 30:00 Understanding Ammonia Smell in Sweat Guests: ALN Registered Dietitians Hanna Cooley and Mary Wirtz Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Floradix Liquid Iron Dr. Allen Lim Episode 3 - Is Sugar Bad For Athletes? Episode 1 - 120g Carbs Per Hour! Episode 8 - Nutrition Lessons from Pro Triathlete Greg Bennett Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Feb 12

In this episode, Alex Larson and Victoria Sekley dive into the transformative power of running, the critical role of strength training, and how proper nutrition helps prevent injuries. They share firsthand experiences, including the challenges of the New York City Marathon, lessons learned about fueling and hydration, and the impact of mindset on performance. Victoria highlights the importance of trusting the process, redefining success beyond race times, and prioritizing mental health in an athlete’s journey. Tune in for expert insights, actionable tips, and inspiration for runners of all levels! In today’s episode, we’re diving into: 00:00 The Journey to Loving Running 03:08 Finding Joy in Running and Training 05:55 The Evolution of Strength Training in Running 09:01 Injury Prevention and the Role of Nutrition 11:47 Lessons from the New York City Marathon 14:59 The Importance of Fueling and Hydration 17:59 Defining Success Beyond Numbers 20:55 Advice for New Runners on Nutrition Guest Victoria Sekley https://www.trainsmartrunstrong.com Instagram: https://www.instagram.com/trainsmartrunstrong Bio: Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Resources Mentioned in This Episode: Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode! This episode is brought to you by Cozy Earth . Sleep is crucial as an athlete, so having comfortable sheets and pajamas that also help as a hot sleeper is key! Get yours today for 40% off with code ENDURANCE

Feb 5

In this engaging conversation, registered dietitian, Alex Larson and Greg Bennett, triathlete, explore the evolution of triathlons, nutrition, and the importance of fueling and hydration for endurance athletes. They reflect on their personal experiences in the sport, the changes in nutritional strategies over the years, and the holistic approach to health and performance. Greg shares insights on body image, mental performance, and the lessons learned throughout his triathlon career, emphasizing the significance of community and relationships in achieving success. In today’s episode, we’re diving into: 00:00 The Start of a Friendship 03:01 The Evolution of Fueling and Nutrition in Endurance Sports 06:04 Importance of Individualized Approaches to Fueling and Recovery 10:06 Advancements in Sports Nutrition Products 12:56 Staying Up-to-Date with Research and Best Practices 23:44 The Eight Pillars of a Better Life in Triathlon 28:18 Smarter Training and Fueling Strategies for Optimal Performance 31:28 The Importance of Mental Performance and a Positive Environment 37:28 The Dangers of Diet Culture in Triathlon 43:20 Allowing Training and Recovery to Dictate Body Composition Guest: Greg Bennett, Triathlete Bio: Greg Bennett is a retired professional triathlete, motivational speaker, corporate trainer, and entrepreneur. Competing since age 14, he represented Australia at the 2004 and 2008 Olympics, placing 4th in Athens. He won two ITU World Series titles, a Triathlon World Championship, six World Cups, and multiple national and Oceania titles. Greg dominated the Life Time Fitness Grand Slam series, winning its historic prize purse in 2007. Named Triathlete of the Year twice and ranked among the top 15 greatest triathletes, he competed in over 500 races and won 100+ international titles. Now, he shares his expertise in performance and mindset. Greg is married to US Olympian Laura Bennett, and together, they were known as the "world’s fittest couple." Greg’s LinkedIn Greg’s Instagram This episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off! Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 29

Show Notes: In this episode of the Endurance Eats Podcast, Alex Larson discusses the unique nutritional needs of masters athletes, defined as those aged 35 and older. Specifically age-related changes that affect Metabolism and muscle mass, Protein intake for recovery Unique fueling strategies Hydration Supplements With optimal nutrition, aging athletes can continue to perform at high levels and enjoy their sport. In today’s episode, we’re diving into: 00:00 Introduction to Masters Athletes and Nutrition 06:47 Fueling Strategies for Endurance Training 11:46 Supplements for Masters Athletes This episode of Endurance Eats is brought to you by Cozy Earth! Sleep is so important as an athlete and these sheets help me to stay cozy, and cool while sleeping. Use code ENDURANCE for 40% off! Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Episode 1: 120g Carbs Per Hour?! Pushing The Limits With Carbs Episode 2: Creatine for Endurance Athletes - Dr. Scott Forbes Supplements I love: Vitamin D Omega -3 Iron Creatine Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Questions or Suggestions? Send me a message

Jan 22

In this inspiring episode of the Endurance Eats podcast, Alex Larson sits down with professional cyclist Serena Bishop Gordon to explore her journey from a casual rider to a pro athlete. Together, they delve into the crucial roles of community, nutrition, and personal growth in athletic success. They discuss Serena's transition to professional cycling and her experiences overcoming nutrition misconceptions and the transformative power of personalized coaching and proper fueling for performance and recovery. They share the unique challenges faced by female athletes and the value of building a supportive cycling community. We also hear more about Serena’s dedication to giving back through camps and coaching, empowering others to excel in the sport. Tune in for actionable insights, inspiring stories, and expert advice to fuel your own cycling journey! In today’s episode, we’re diving into: 00:00 Introduction to Cycling and Community 03:02 The Journey to Professional Cycling 06:03 Nutrition Misconceptions in Early Career 09:00 Transformative Nutrition Coaching Experience 11:56 The Importance of Trust in Nutrition 14:53 Fueling for Performance and Recovery 18:06 The Role of Carbohydrates in Endurance Sports 21:09 Body Composition and Nutrition Shifts 24:09 Advice for Female Endurance Athletes 26:58 Building a Supportive Community in Cycling 30:07 Upcoming Camps and Community Engagement This episode is brought to you by Triswim. GIVEAWAY ALERT: TriSwim Splash Box! Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a ⁠TriSwim⁠ Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session: Chlorine-Removal Shampoo Swimmers Conditioner Body Wash & Lotion TriGlide Skin Lubricant SBR Foggies Anti-Fog Towelettes Here’s how to enter (Must complete all 3): 1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com). 2️⃣ Follow ⁠@sbrsportsusa⁠ on Instagram. 3️⃣ Tag a friend in the comments on the giveaway post on Instagram ⁠@alexlarsonnutrition⁠ (more tags = more entries)! Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th! Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅 Guest Serena Bishop Gordon Bio: Guest Serena Bishop Gordon Bio: Serena Bishop Gordon’s passion for playing outdoors and competitive drive motivates her to ride, train and race at the highest level. Off-road racing provides the perfect playground for pushing limits and striving for the next level. She lives in Bend, Oregon with her husband, Ben, and her medium-sized pup, Piper, and loves coffee & chocolate almost as much as she loves riding her bike. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Special Blend Gravel Camp Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 15

In this episode of the Endurance Eats podcast, registered dietitian Alex Larson dives into the nuanced topic of body composition for endurance athletes. She highlights the importance of taking a balanced, sustainable approach to nutrition and weight management while optimizing performance. Alex shares her evolving perspective on body composition and its impact on athletic performance. She also discusses why sustainable weight loss strategies are crucial for endurance athletes, and the benefits of personalized nutrition coaching in achieving body composition goals. She closes with an inspiring client case study on a recent runner in the Alex Larson Nutrition 1:1 coaching program and how she found success in improving body composition while continuing to see running performance gains. Learn how a tailored nutrition strategy can lead to positive outcomes both inside and outside of training. Tune in for expert insights and actionable advice to fuel your endurance journey while reaching your body composition goals! In today’s episode, we’re diving into: 00:00 Introduction to Body Composition Goals 06:24 The Importance of Sustainable Weight Loss 13:59 Case Study: ALN Runner Client’s Journey to Better Body Composition This episode is brought to you by Triswim. GIVEAWAY ALERT: TriSwim Splash Box! Endurance athletes, this one’s for YOU! When I was deep in my triathlon days, TriSwim products were my secret weapon for keeping my hair, skin, and overall vibe on point after all those hours in the pool. In celebration of the launch of my Endurance Eats Podcast 🎙️, I’ve teamed up with @sbrsportsusa to give away a TriSwim Splash Box packed with essentials to keep you fresh, healthy, and ready to crush your next session: Chlorine-Removal Shampoo Swimmers Conditioner Body Wash & Lotion TriGlide Skin Lubricant SBR Foggies Anti-Fog Towelettes Here’s how to enter (Must complete all 3): 1️⃣ Leave a review on Endurance Eats Podcast. Send me a screenshot via DM or email (hello@alexlarsonnutrition.com). 2️⃣ Follow @sbrsportsusa on Instagram. 3️⃣ Tag a friend in the comments on the giveaway post on Instagram @alexlarsonnutrition (more tags = more entries)! Giveaway closes Wednesday, January 29th at midnight. Winner announced January 30th! Let’s make 2025 the year of strong, fueled, and happy endurance athletes. Ready, set… GO! 🏅 Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 8

In this episode, Alex Larson and her dietitian team dive into the world of nutrition coaching and share their personal athletic journeys. Learn why Pop-Tarts make a surprisingly effective pre-workout snack, discover the balance between enjoying processed foods and meeting your nutrition goals, and gain insights into optimizing your performance. The discussion covers essential topics like nutrition, hydration, and recovery strategies for endurance athletes. Learn more about the importance of fueling during workouts and tips for effective post-run recovery and how to navigate rest day nutrition and listen to your body's hunger cues. Plus, they sprinkle in personal anecdotes about childhood snacks and share practical tips for mindful eating and hydration practices. Whether you're training for your first race or chasing a personal best, this episode is packed with actionable advice to fuel your journey. In today’s episode, we’re diving into: 00:00 Introduction to ALN Team 03:00 Personal Journeys in Athletics 06:01 Nutrition Coaching Insights 10:58 The Pop-Tart Debate 18:14 Embarrassing Processed Foods We Love 21:17 Childhood Treats and Healthy Alternatives 24:09 Hydration and Fueling for Workouts 30:36 Post-Run Rituals and Recovery 35:07 Nutrition on Rest Days Guests: ALN Registered Dietitians Hanna Cooley and Mary Wirtz Resources Mentioned in This Episode: Apply for 1:1 Coaching with ALN The Best Healthy Greek Yogurt Pancakes Recipe Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 1

In this episode of Endurance Eats , host Alex Larson sits down with Allen Lim, the co-founder of Skratch Labs, sports scientist, and coach, to explore his incredible story of resilience and innovation. Allen shares his journey from a career in professional cycling to founding Skratch Labs, a company known for creating some of the most athlete-friendly products on the market. The conversation delves into the science behind Skratch Labs' formulations, the crucial role of sugar in endurance sports, and the fascinating story behind the company’s name and mission. For those curious about the best way to fuel workouts or the science driving endurance nutrition, this episode is a must-listen. Alex and Allen also discuss the evolution of sports fueling, debunk common myths about sugar, and share Allen’s favorite tips for high-performance nutrition. Packed with practical advice, insightful science, and inspiring stories, this episode offers valuable takeaways for endurance athletes. Tune in to discover how Allen’s journey can transform your approach to fueling strategies! In today’s episode, we’re diving into: 00:00 Introduction to Skratch Labs and Athlete Needs 05:47 The Journey from Cycling to Nutrition 12:04 Creating Effective Sports Drinks 17:54 The Role of Simplicity in Nutrition 27:48 The Journey of a Sports Drink Entrepreneur 33:30 Debunking Sugar Myths in Sports Nutrition 40:54 The Future of Carbohydrate Science 47:35 Navigating Nutrition in Extreme Conditions Skratch Labs – Explore Skratch Labs’ products. CODE: ENDURANCEEATS for 20% off. The Feed – Shop Skratch Labs and other fueling options in single servings. Allen Lim on Instagram – Follow Allen for more insights. Guest: Dr. Allen Lim of Skratch Labs Bio: Dr. Allen Lim, born in the Philippines and raised in Los Angeles, discovered his passion for cycling while navigating the challenges of being caught between cultures as an immigrant. This passion led him to earn a Ph.D. in Integrative Physiology from the University of Colorado Boulder, focusing on exercise physiology to enhance performance. As a sports scientist in professional cycling, Lim confronted the doping culture and collaborated with the TIAA-CREF team to pioneer biological marker testing, helping establish the Garmin Professional Cycling Team and the Biological Passport. His commitment to change inspired him to co-found Skratch Labs, creating healthier, authentic sports nutrition alternatives. Today, with the success of Skratch Labs and The Feed Zone cookbooks, Dr. Lim continues to pursue the American Dream, blending science, innovation, and passion. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Endurance Athletes: Why are electrolytes important? Best Endurance Hydration Mix: Dietitian Review Best Recovery Drinks for Runners and Athletes Electrolyte Popsicle: Stay Cool Recover Better Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Links & Resources: Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 1

In this episode of the Endurance Eats podcast, Alex Larson sits down with Dr. Scott Forbes, a leading expert in creatine research, to uncover the essential role of creatine for athletes, especially endurance athletes. We cover what creatine is, how it benefits athletic performance as well as the best types of creatine, and recommended dosages for endurance athletes. They dive into debunking common myths and addressing potential side effects, as well as looking at emerging research on creatine's impact on cognitive function and injury recovery. Whether you're new to creatine or looking to optimize your supplementation strategy, this episode is packed with science-backed insights to help you elevate your performance. Tune in to learn how creatine can transform your endurance training and recovery! In today’s episode, we’re diving into: 00:00 Introduction to Creatine and Its Importance 04:01 Understanding Creatine: What It Is and How It Works 12:12 Creatine for Endurance Athletes: Benefits and Considerations 15:50 Addressing Concerns: Weight Gain and Side Effects of Creatine 20:01 Creatine Myths: Bulking Up and Gender Differences 24:07 Types of Creatine: What to Choose 28:05 Dosage and Timing: How to Use Creatine Effectively 32:03 Long-term Effects of Creatine: What Happens When You Stop? 36:02 Future of Creatine Research: What’s Next? Guest: Dr. Scott Forbes Bio: Dr. Scott Forbes is an associate professor and chair in the department of Physical Education Studies at Brandon University. He is also a scientific advisor and fellow for the International Society of Sports Nutrition, and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology. Dr. Forbes has published over 130 peer-reviewed manuscripts and 5 book chapters. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Creatine loading elevates the intracellular phosphorylation potential and alters adaptive responses of rat fast-twitch muscle to chronic low-frequency stimulation - PubMed (nih.gov) Creatine O'Clock: Does Timing of Ingestion Really Influence Muscle Mass and Performance? - PubMed (nih.gov) Does one dose of creatine supplementation fit all? - ScienceDirect Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis - PubMed (nih.gov) A Randomized Controlled Trial of Changes in Fluid Distribution across Menstrual Phases with Creatine Supplementation - PubMed (nih.gov) Effect of creatine supplementation during cast-induced immobilization on the preservation of muscle mass, strength, and endurance - PubMed (nih.gov) Effects of Creatine and Carbohydrate Loading on Cycling Time Trial Performance - PubMed (nih.gov) Other Resources BCAAS or Creatine for Distance Athletes: Which is better? Creatine for Runners: Does it Improve Performance ? Purchase Creatine through Thorne Supplements. Use this link for 15% off. Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Dr. Forbes Instagram: @scott_forbes_phd Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jan 1

Welcome to the first episode of the Endurance Eats podcast! Hosted by registered dietitian Alex Larson, this episode dives into the critical role of nutrition for endurance athletes, spotlighting carbohydrates as the ultimate fuel. Alex talks about the science of carbohydrate absorption and its impact on performance. As well as the optimal carbohydrate intake rates for training and racing. She dives into the growing trend of athletes maximizing carbohydrate fueling and practical strategies to fuel effectively and boost endurance. Alex shares actionable tips and encourages athletes to embrace the journey of optimizing their nutrition. Looking for tailored guidance? Discover how the Alex Larson Nutrition team can help you achieve your goals. Tune in to start fueling smarter and performing stronger! In today’s episode, we’re diving into: 00:00 Introduction to Endurance Eats Podcast 05:46 Optimal Intra-Exercise Fueling Rates 11:55 Pushing the Limits: High Carb Intake in Endurance Sports 18:06 Conclusion and Call to Action Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Alex Larson Nutrition Blog Around Carb Fueling 7 Carb Loading Meals to Power Your Performance Ask The Expert: Should You be Running on a Low-Carb Diet? Carb Loading Guide for Endurance Athletes The Best Gluten-Free Carbs for Athletes Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message , and I might cover it in a future episode!

Jul 23, 2024

Welcome to the Endurance Eats podcast ! I’m your host Alex Larson, a registered dietitian, Ironman finisher, and your guide to unlocking your full potential through food. This is your go-to safe space to learn about all things nutrition and endurance performance . Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you. Let’s tune out the confusing and conflicting noise of what you should and shouldn’t be eating - and instead focus on clear and realistic advice from race-day fueling strategies to navigating your everyday food behaviors. Click that follow button to tune in.