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PODCAST

Endurance Eats

Welcome to the Endurance Eats podcast! 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.

health & fitness nutrition

All Episodes

00:39:17

73: The Racing Mistakes We’d Never Make

Endurance Eats ·

2026/09/30

You can know exactly what you’re supposed to do as an endurance athlete… and still get it wrong.I’m a dietitian, but I’m also human first. And after years of triathlon, running, gravel racing, and now mountain biking, I’ve made plenty of mistakes along the way. So have Hanna and Mary.In this episode of the Endurance Eats Podcast, Team HAM is back! Hanna, Alex, and Mary are looking back at years of training and racing to answer one question: If we could do it all over again, what would we do

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00:44:01

72: Is Stress Wrecking Your Training? What the Data...

Endurance Eats ·

2026/09/23

Stress is higher. Life feels heavier. And if your training, recovery, nutrition, or patience feels different lately…you’re probably not imagining it.In this episode of the Endurance Eats Podcast, I’m sitting down in person with returning guest Erin Ayala of Skadi Sport Psychology to talk about what increased stress actually does to us as athletes and why trying to simply “push through” isn’t always the answer.Erin and I recorded this one during a mini work-and-riding retreat in Cuyuna, Minnesota,

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00:43:54

71: Iron Deficiency in Female Endurance Athletes with...

Endurance Eats ·

2026/09/16

Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off.Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle.Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly female athletes.I’m joined by Dr. Cory Dugan, a postdoctoral research fellow at the LSU Pennington

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00:16:10

70: What’s Not Being Said About Women’s Sports (ft....

Endurance Eats ·

2026/09/09

What does it actually mean to be a woman in endurance sports right now?I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear. Because what our bodies can do is a whole lot more interesting than what they look like.In this special episode of the

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00:43:40

69: The Food and Sleep Connection: What the Science Says

Endurance Eats ·

2026/09/02

What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well?It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that.In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-Onge to dig into the fascinating, bi-directional relationship between sleep and nutrition.Marie-Pierre’s

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00:41:04

68: Losing Weight During Race Season? What These...

Endurance Eats ·

2026/08/26

If your stomach always seems to betray you on race day, your gel might not actually be the problem.GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do before race day to lower the odds of an emergency porta-potty stop.In this episode, Hanna, Mary, and I dig

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00:19:49

67: DIY Sports Fuels: Make Your Own Hydration Mixes,...

Endurance Eats ·

2026/08/19

Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.So… can you just make your own?In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes,

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00:25:41

66: Why Your Stomach Hates You On Race Day, And What...

Endurance Eats ·

2026/08/12

GI issues can derail a race fast, but your gel isn’t always the problem.In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.In this episode, you’ll learn:How race-day

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00:48:38

65: Training for Life: Dr. Rachel Goldman on Stress...

Endurance Eats ·

2026/08/05

What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being.Dr. Rachel shares why so many endurance athletes

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00:22:28

64: Elevated Blood Sugars in Endurance Athletes: Is...

Endurance Eats ·

2026/07/29

Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose

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00:48:00

63: Hormones and Menopause: What Active Woman Needs...

Endurance Eats ·

2026/07/22

Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and

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00:11:45

62: Mid Season Fuel: Dealing with Evening Sugar...

Endurance Eats ·

2026/07/08

If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper

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00:09:17

61: Mid Season Fuel: Dealing with Evening Sugar Cravings

Endurance Eats ·

2026/06/25

If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.You'll learn why restrictive eating, skipped meals, and not eating enough

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00:33:16

60: Mid Season Fuel: Fueling Stage Races with Serena...

Endurance Eats ·

2026/06/10

Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.Whether you're preparing for your first stage race or looking to improve your recovery between stages, this

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00:22:39

59: Mid Season Fuel: Fueling Athletes Post-Bariatric...

Endurance Eats ·

2026/05/27

What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact

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00:15:57

58: Mid Season Fuel: Marathon Nutrition, Race Day GI...

Endurance Eats ·

2026/05/13

If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃‍♀️⚡Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.Alex answers common runner questions

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00:46:17

57: Flip The Mic: Getting to Know the Dietitian...

Endurance Eats ·

2026/04/29

In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time.On the nutrition side, she

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00:44:22

56: Chelsea Sodaro on Fueling, Motherhood, and...

Endurance Eats ·

2026/04/22

On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport.Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations as both an athlete and a parent. She also opens up about the role of nutrition in postpartum recovery

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00:32:24

55: Does Heat Training Actually Make You Faster?

Endurance Eats ·

2026/04/15

What if the secret to better endurance wasn’t just more miles… but more heat?In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode

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00:37:53

54: Fueling Young Athletes: A Guide for Sports Parents

Endurance Eats ·

2026/04/08

In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.00:00 - Introduction & episode overview02:00 - Parental role in shaping kids' food

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