The Eat for Endurance Podcast

Can plant-based athletes get enough protein, iron, and other key nutrients to support their training and performance?

In Episode 148 of The Eat for Endurance Podcast, NYC-based sports dietitian Natalie Rizzo, MS, RD, joins me to talk about what athletes need to consider when following a plant-based diet. Natalie brings both personal and professional experience to this topic: she eats this way herself and specializes in plant-based eating for athletes through her practice, Greenletes.

Natalie and I discuss:

• What plant-based actually means, and how you don't need to eliminate every single animal product to benefit
• Common mistakes we see, like relying too heavily on processed meat alternatives and not eating enough nutrient-dense foods
• How to balance a high-fiber diet with GI tolerance and increased energy needs
• How to get enough protein by combining different plant sources
• Iron considerations for vegan and vegetarian athletes, including ways to improve absorption
• Other nutrients that require extra attention, such as vitamin B12, vitamin D, calcium, and omega-3s
• How to know if plant-based eating is right for you, plus tips for getting started

Whether you’re vegan, vegetarian, or simply plant-curious, listen to the full episode to learn how to fuel effectively!

Links & Resources

• Follow Natalie Rizzo on Instagram, visit Natalie’s website, and check out her podcast, Greenletes!
• Join my membership, Fuel for Life Crew, for $39 or less per month
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form
• Browse my sports nutrition masterclasses
• Support the podcast by shopping my affiliate links or contributing to the Aid Station
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star rating and review to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Low vitamin D can leave you more prone to bone injuries and illness, and it's more common in athletes than you might think. Few foods are good sources, and making enough from sunlight isn't a given, especially as the days get shorter.

In episode 147 of The Eat for Endurance Podcast, sports dietitian and researcher Kelly Pritchett, PhD, RD, CSSD, joins me to talk about:

• Why vitamin D matters for bone health, muscle function, immunity, and athletic recovery
• The best food sources of vitamin D, and why these foods alone won't cut it
• How sun exposure, skin tone, sunscreen, clothing, season, and geography impact your ability to produce vitamin D
• Common causes of low vitamin D and who's most at risk
• What vitamin D blood test results mean and why recommendations for optimal levels differ
• When to get your vitamin D tested and how time of year affects your results
• When supplementation makes sense, and how dosage can vary
• How vitamin D works with calcium, magnesium, and vitamin K, especially for bone stress injuries
• What the research says about vitamin D, illness, and performance

Tune in for a practical, evidence-based look at vitamin D for athletes.

Links & Resources

• Follow Kelly Pritchett on Instagram
• Join my membership, Fuel for Life Crew, for $39/month
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form
• Browse my sports nutrition masterclasses
• Support the podcast by shopping my affiliate links
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star rating and review to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Meal prep is a great way to make busy weeks easier, but it doesn’t have to mean spending your entire Sunday cooking identical, boring meals or blowing through your entire budget in one grocery haul.

In episode 146 of The Eat for Endurance Podcast, sports dietitians Sandra Frail and Kiana Gibson of No Sweat Nutrition join me to talk about meal planning and meal prep for active people, and ways to save money on both everyday and performance nutrition.

Sandra, Kiana, and I discuss:

• The difference between meal planning and prepping
• How to start meal prepping when you feel overwhelmed or short on time
• Realistic meal prep strategies for busy athletes, families, and people with demanding jobs
• How to use batch-cooked ingredients in different meals throughout the week
• The role of convenience foods, leftovers, takeout, and “emergency meals”
• How to reduce food waste and save money on everyday groceries
• Budget-friendly protein, produce, and carbohydrate options
• How to lower the cost of gels, sports drinks, bars, and other sports nutrition products

One of the biggest takeaways from this conversation is that the best meal prep strategy is the one that actually fits your life.

Tune in for lots of practical ideas you can put to use this week!

Links & Resources

• Follow Sandra and Kiana on Instagram
• Visit the No Sweat Nutrition website, and sign up to be notified when their DIY Sport Fuel PDF drops
• Join my membership, Fuel for Life Crew, for $39/month
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form
• Support the podcast by shopping my affiliate links
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star rating and review to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Nutrition can be complex and personal, especially for athletes. Many people absorb misguided messaging about "good" and "bad" foods and what your body should look like, and lose sight of what's actually important for performance and overall health.

In episode 145 of The Eat For Endurance Podcast, longtime runner and experienced run coach Amanda Brooks joins me to talk about shifting her focus from restricting food to fueling more freely, resulting in stronger runs and a better relationship with her body.

Amanda and I discuss:

• Growing up in the fat-free era, with diet culture and negative body image messaging
• How running went from a weight-loss tool to a reason to fuel properly
• How she now fuels long runs and races
• Fueling myths and misconceptions Amanda often sees among the runners she coaches
• How nutrition and exercise needs shift for female runners as they age
• How both food and running can bring people together

A big takeaway from this conversation is that nutrition doesn't have to be about weight loss, or taking things away. It can (and should) be about giving your body what it needs to run, recover, and feel its best.

Tune in to hear the full conversation!

Links & Resources

• Follow Amanda on Instagram, visit RunToTheFinish, and listen to the Tread Lightly Podcast
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping my affiliate links and joining my Patreon community
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

AI is everywhere these days and more and more people are turning to ChatGPT and other AI tools for nutrition and fueling advice. While AI can be incredibly useful for things like brainstorming meal ideas or collecting general nutrition information, it's not a substitute for individualized nutrition or medical advice.

In episode 144 of The Eat for Endurance Podcast, Sports Dietitian Jessica Isaacs, MS, RDN, joins me to talk about AI and nutrition, including:

• Why athletes are increasingly turning to AI for fueling guidance
• What AI gets right (and wrong) when it comes to nutrition and health
• Using AI for general information versus individualized nutrition advice
• How to fact-check AI-generated information
• Practical examples of when AI can be useful for active people
• Why AI should be used alongside dietitians and other health professionals (not instead of)

A big takeaway from this conversation is that AI can be helpful, but it shouldn't be your nutrition decision-maker.

Tune in to hear the full conversation!

Links & Resources

• Follow Jessica on Instagram and visit her website
• Read the 2026 BMJ Open study, 2024 review on AI in nutrition research, and 2025 review on AI and dietetics that we discuss in this episode
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Seven years ago, I hit publish on the very first episode of The Eat for Endurance Podcast. At the time, elite athletes weren't talking as openly about how they fueled for training and racing, and the sports nutrition product market was only a fraction of its current size.

In episode 143 of The Eat for Endurance Podcast, I reflect on 7 ways the sports nutrition world has shifted since I started my show back in 2019. I share the big themes I've observed, what I think we've gotten right, and where I think athletes should use caution.

Here are the 7 topics I cover:

• How high-carb fueling became popular, and who may or may not benefit
• The rise of individualized sweat sodium testing and all the hype surrounding electrolytes
• The increase in REDS awareness and why that matters for athletes
• Why creatine has become one of the most talked about supplements, and if you should take it
• The protein boom and what you really need to know about this macro
• The prevalence of GLP-1 meds and what this means for athletes
• How athletes are talking about fueling more openly than ever before

To celebrate the podcast's 7-year anniversary, I'm offering something I've never offered before: one-off 1:1 Fueling Sessions (60 minutes each).

If you've been looking for personalized nutrition guidance but aren't ready to commit to a full coaching program, this is a chance to get your questions answered and leave with practical, individualized recommendations.

Only 7 sessions are available on a first-come, first-served basis. This is open to new or existing clients.

Thank you again for listening, sharing the podcast, and supporting Eat for Endurance over the past seven years. Here's to the next chapter!

Links & Resources

• Book your 1:1 fueling session (60 minutes) (7 spots available)
• Join my membership, Fuel for Life Crew: 7 spots at 37% off your first month with code EFE37 at checkout (redeem by 8/31)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in more comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Fiber has been having a moment lately. With social media trends like “fibermaxxing" on the rise and countless fiber-rich products hitting the market, it’s easy to get the misguided message that more is always better.

So...how much fiber do athletes actually need?

In episode 142 of The Eat for Endurance Podcast, fellow Sports Dietitian Angie Dye, MS, RDN, CSSD, joins me to answer that question and explain how to include fiber to support health without sabotaging your training.

Angie and I discuss:

• What fiber is and why it's so important
• Different fiber types and how much you should be eating each day
• How fiber supports gut health, blood sugar, heart health, and more
• When to eat fiber and when to avoid it around training and racing
• What "fibermaxxing" is and if you should do it
• Our favorite high-fiber foods for athletes
• Whether fiber supplements and fortified foods have a place in your diet
• Special considerations for vegan and vegetarian athletes
• Practical ways to increase your fiber intake without upsetting your gut

A big takeaway from this conversation is that athletes shouldn't fear fiber. They just need to be strategic with it! Tune in to hear the whole conversation.

Links & Resources

• Follow Angie on Instagram and visit her website, including her blog all about fiber for athletes
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Many athletes are not good candidates for GLP-1s. But for some, these medications can be a useful tool.

In episode 141 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian and endurance athlete Jennifer O'Donnell-Giles, MS, RDN for the final installment of my GLP-1 mini-series. Jenn brings 27 years of clinical experience to this conversation, along with a perspective that's evolved a lot over the past few years.

Jenn and I discuss:

• How natural GLP-1 production can decline with age
• Why under-fueling is still the primary issue for many athletes
• Who should (and shouldn't) consider these medications
• Potential risks of GLP-1 use, including lean body mass loss and GI distress
• Potential benefits to inflammation, autoimmune conditions, gut health, and mood
• Nutrition and supplement strategies when appetite is lower
• Dosing and microdosing for therapeutic use, not just weight loss
• Why athletes cycle on and off GLP-1s, including around race training
• Jenn's own story: early menopause, a cardiovascular family history, and how a short course of GLP-1s changed her health and performance

Jenn's biggest takeaway: in the athlete population, a GLP-1 is just one piece of the puzzle, and works best alongside solid nutrition and lifestyle habits. Weight loss can be part of why someone uses one, but there are other potential benefits as well.

Whether a GLP-1 is right for an athlete depends on who they are, why they want it, and whether the foundation is already in place. It's not appropriate for everyone, especially anyone with a history of disordered eating or a complicated relationship with food.

Tune in for a nuanced, experience-based look at where these medications can genuinely help endurance athletes, and where they can do real harm.

Links & Resources

• Follow Jenn on Instagram and visit her website
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you'd like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Iron deficiency is one of the most misunderstood nutrition issues affecting active people, and it's a lot more complicated than a single lab value.

In episode 140 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian Callie Roseland, MS, RDN, CSSD to break down everything you need to know about iron and ferritin as an active person.

Callie and I discuss:

• The difference between iron deficiency and anemia
• Who's most at risk
• Common signs and symptoms of low iron and ferritin
• Which blood tests to order
• Why "normal" lab values aren't always optimal
• What low ferritin but "normal" iron actually means
• How gut health as well as different foods influence iron absorption
• How much iron you need from food, plus meal/snack ideas
• When supplementation makes sense
• Iron supplement timing and practical strategies

Callie's mantra throughout the episode is simple but powerful: "Test, don't guess."

Understanding WHY your iron is low is what allows you to address the root cause, not just mask symptoms with a supplement.

Tune in for the full breakdown on testing, supplementation, and nutrition strategies to support healthy iron and ferritin levels.

Links & Resources

• Follow Callie on Instagram and visit her website
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Support my sponsor Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

First, a huge congratulations to Grayson and her husband on the recent birth of their daughter, Violet! At the time of recording, she was just days away from becoming a first-time mom, and I couldn't be more excited for them.

In episode 139 of The Eat for Endurance Podcast, I’m joined by professional trail runner and two-time World Mountain Running Champion Grayson Murphy.

Grayson has dealt with her fair share of challenges as an athlete, including an eating disorder in high school, years of unexplained GI issues that ultimately led to a Crohn's disease diagnosis, performance anxiety, and most recently, training and fueling through pregnancy as a professional runner.

Despite all of that, she has kept showing up to start lines, and winning, while learning how to fuel better, advocate for her health, and navigate the ups and downs that come with being human.

Grayson and I discuss:

• Her transition from soccer to collegiate and eventually professional running
• Years of unexplained GI symptoms, misdiagnoses, and the road to finally getting answers
• Training and race-day fueling strategies, including for athletes with Crohn's disease
• Tried and tested strategies to alleviate performance anxiety
• Therapy, medication, and other mental health tools that have helped her
• Her move from sub-ultra distances to the 50K
• Training and fueling through pregnancy as a professional athlete

Whether you're navigating a chronic illness, have felt dismissed by a healthcare provider, or want to fuel smarter and show up to race day with less anxiety, this episode is for you.

🎧 Grab your headphones, because this is a good one!

Links & Resources

• Follow Grayson on Instagram and visit Wild Strides Paper Co.
• Check out my new sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Check out my podcast sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

GLP-1 medications are taking the world by storm, but the conversations surrounding them can lack nuance. That’s why I’m doing a 3-part podcast series with three different dietitians all about these drugs.

ICYMI, we kicked things off with GLP-1 Medications: What Active People Need to Know.

The series continues in episode 138 with Summer Kessel, RD, CSOWM, a Certified Specialist in Obesity and Weight Management and GLP-1 nutrition expert. Summer also has personal experience taking GLP-1s herself, which brings a unique perspective to this conversation.

Summer and I discuss:

• What food noise is, and how it differs from hunger or cravings
• Her personal experience with obesity, weight loss, and taking GLP-1s
• Overlap between food noise, chronic dieting, and disordered eating patterns
• Who should (and shouldn't) be on these drugs
• Risks and benefits of GLP-1 use in different populations
• Why inappropriate GLP-1 use cases shouldn't overshadow people who genuinely need these drugs
• How weight stigma and judgment can make GLP-1 conversations even more difficult
• Why compassion, individualized care, and ongoing professional support matter

I hope this episode helps you better understand GLP-1 medications and the experiences of those who use them. I know this is a controversial topic...questions and feedback are always welcome (claire@eatforendurance.com)!

🎧 Tune in for the full conversation!

Links & Resources

• Follow Summer on Instagram, visit her website, and buy her book
• Check out my sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Check out my sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Support the podcast by shopping all my affiliate links and joining myPatreon community
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Interested in 1:1 coaching?Fill out a new client inquiry form

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

In episode 137 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Kylee Van Horn, RDN for a deep dive into one of the most common (and frustrating) challenges endurance athletes face… GI issues.

From nausea and vomiting to bloating, cramping, and diarrhea, GI symptoms can seriously impact training, racing, and confidence around fueling.

The tricky part? It’s usually not just one thing causing the problem.

Kylee and I discuss:

• Why GI issues are so common during endurance exercise
• The difference between upper vs. lower GI symptoms
• Why you may need to stop blaming the gels
• Common fueling and hydration mistakes that contribute to GI distress
• The role of underfueling and low energy availability
• Gut training and improving carb tolerance during exercise
• Fueling considerations for marathons, triathlons, and ultras
• When GI symptoms may warrant further medical evaluation

While GI challenges are common in endurance athletes, they are not something you just have to accept as “normal.” With the right strategy, support, and a bit of troubleshooting, most athletes can significantly improve their symptoms.

🎧 Tune in to hear the full conversation!

Links & Resources

• Follow Kylee on Instagram, visit her website, and check out her podcast, Your Diet Sucks
• Check out my new sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Check out my podcast sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links and joining myPatreon community
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

In episode 136 of The Eat for Endurance Podcast, I’m joined by Holley Samuel MEd, RD, CSSD, CPT to break down one of the most talked-about topics in the nutrition world right now… protein!

From social media trends to grocery store shelves, protein is everywhere these days. And while it is essential for performance, recovery, and overall health, the messaging around it has left a lot of athletes confused about how much they actually need.

In this episode, we cut through the noise and bring the conversation back to what matters most... having a balanced approach to fueling that fits your unique needs and active lifestyle.

Holley and I discuss:

• Why protein is everyone's favorite macro right now
• General protein targets for athletes (and why more isn’t always better)
• How protein needs change across life stages and training demands
• Animal vs. plant protein and what athletes should know about both
• Common protein myths and where recommendations go wrong
• Protein timing considerations
• When protein supplements can be helpful (and when they’re not)

The bottom line is: protein matters, but so does everything else on your plate (especially my favorite… CARBS!).

🎧 Tune in to hear the full conversation!

Links & Resources

• Follow Holley on Instagram and visit her website
• Check out my new sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes when you sign up for a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining myPatreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

GLP-1 medications are everywhere right now, but the conversation around them often lacks nuance and is rarely discussed through the lens of active people. That’s exactly why I’m doing a 3-part podcast series all about GLP-1 medications, with athletes in mind.

In this series, you’ll hear from three dietitians who regularly work with GLP-1 agonists and each bring a unique clinical and personal perspective to the conversation.

I'm kicking things off in episode 135 with Courtney Smith, MS, RD, CDCES, a sports dietitian, diabetes specialist, and longtime endurance athlete.

Together, we break down the basics of GLP-1 medications and what active people need to know in the context of training and health.

Courtney and I discuss:

• The history of GLP-1 medications, especially in diabetic populations
• Why they have exploded in popularity in recent years
• How the various drugs on the market differ, plus dosing practices
• The benefits and side effects she's observed in practice
• How crucial it is to get ongoing professional support when on GLP-1's, and why you still need to work on diet & lifestyle changes
• Why she generally does not recommend GLP-1 drugs for most athletes

If you’ve been hearing about GLP-1 medications and wondering how they may affect your training, fueling, recovery, blood sugar, or overall health as an active person, this episode will answer your questions while laying an important foundation for the rest of the series to come.

🎧 Tune in for the full conversation!

Links & Resources

• Follow Courtney on Instagram and visit her website
• Check out my new sponsor, Good Ranchers: Use code IRON for $25 off a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining myPatreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

What happens when your identity as an athlete evolves, but your passion for movement, innovation, and challenge stays the same?

In episode 134 of The Eat for Endurance Podcast, I’m joined by Jennifer Maxwell, co-founder of PowerBar and creator of JAMBAR, to talk about running, entrepreneurship, fueling a large, active family, and finding new passions later in life.

Jennifer helped launch the global bar category back in 1985 with her husband, long before fueling strategies became a core part of endurance performance. But this conversation goes far beyond the history of energy bars.

Jennifer and I discuss:

• How she ran her first marathon at the age of 13
• Her early interest in cooking and food science
• What it was like building PowerBar out of her apartment while still in college
• How she balanced running a business, training, and raising 6 children
• How her relationship with running changed after having kids, and especially after her husband's sudden death in 2004
• Why learning the drums later in life became such an important outlet
• What inspired her return to the bar business decades later with JAMBAR

Jennifer’s story is a powerful reminder that your identity is never fixed. How you move and fuel your body as well as how you spend your time is meant to evolve across different seasons of life.

🎧 Tune in to hear the full conversation!

Note: This podcast is NOT sponsored by JAMBAR. I just wanted to share Jenny's unique story!

Links & Resources

• Visit the official JAMBAR website
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Grab my Eat for Endurance Mini Guide Bundle (these are included in FLC)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining myPatreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

What if your low energy or stubborn performance plateau have little to do with your training, and everything to do with your thyroid?

In episode 133 of The Eat for Endurance Podcast, I’m joined by Katie Morra, MS, RD, LDN, IFMCP, to talk all about thyroid health for athletes.

Katie is a Registered Dietitian and former Division 1 athlete who specializes in complex chronic illness. Her practice, Gut Honest Truth, focuses on the identification and treatment of root causes behind chronic inflammatory conditions, autoimmune disease, gastrointestinal dysfunction, and thyroid dysfunction.

In this episode, Katie and I discuss:

• What the thyroid actually does and how it impacts almost everything in the body
• Common signs of thyroid dysfunction in active people
• The connection between underfueling, stress, and thyroid function
• Why looking at TSH alone doesn’t tell the full story, and what you should get tested instead
• Key nutrients for thyroid health
• How gut health impacts nutrient absorption and thyroid function
• When someone may need thyroid medication
• The difference between Hashimoto’s and hypothyroidism caused by underfueling
• Practical nutrition and lifestyle strategies to support the thyroid

This is a complex topic and we only scratch the surface, but it’s a really helpful starting point if you’ve ever wondered whether your thyroid could be playing a role in how you feel or perform.

🎧 Tune in to hear the full conversation!

Links & Resources

• Follow Katie onInstagram, read the Gut Honest Truth Blog (more info on thyroid), and visit GHT Academy (for clinicians)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Grab my Eat for Endurance Mini Guide Bundle (these are included in FLC)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining myPatreon community
• A listener requested this topic! If you have a topic you'd like to request, get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

With so many new sports nutrition brands and supplements hitting the market each year, how do you know what’s actually worth using?

In Episode 132 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Meghann Featherstun of Featherstone Nutrition for a timely conversation about sports nutrition trends for 2026.

After attending The Running Event (TRE), Meghann brings a behind-the-scenes perspective on where performance fueling seems to be headed, which products stood out, and what felt overhyped.

Meghann also wrote an entire blog post on her findings, which you can check out here.

In this episode, Meghann and I discuss:

• What to look for when choosing a gel, chew, sports drink, or other sports fueling product
• How there's no one "right" way to create a training or race fueling plan
• The biggest sports nutrition trends showing up across brands right now, including changing amounts of carbs, caffeine, and sodium
• Non-US sports nutrition brands that caught her eye
• Why high carb fueling is not appropriate for all athletes
• The importance of being intentional with supplementation
• And so much more!

🎧 Tune in to learn how to evaluate sports nutrition trends through an evidence-based lens and make smarter fueling decisions for your training and racing.

Links & Resources

• Follow Meghann Featherstun onInstagram and visit Meghann's Website
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Grab my Nutrition Mini Guide Bundle
• Check out myfree nutrition downloads
• Support this FREE content by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous), buying my fueling stickers, and joining myPatreon community
• Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

What if the fueling strategy you’ve followed for years is no longer the one that best supports your performance?

In Episode 131 of The Eat for Endurance Podcast, I’m joined by elite ultrarunner and coach Zach Bitter for a thoughtful conversation about his experience with both low and high carb fueling.

After following a low carb diet for 14 years, including when he broke the World and American Records in the 100-mile distance, he decided to change course and try high carb fueling. It's been 8 months now of experimenting with more carbs, and so far, he’s had a very positive experience.

Zach and I discuss:

• Why he originally went low carb as a younger ultrarunner
• What his particular flavor of low carb fueling looked like in practice
• What motivated him to dramatically increase his carb intake last year
• How high carb fueling has influenced his recent training and racing
• Why you shouldn't make one single diet your whole identity
• The importance of curiosity and flexibility for long-term health and performance

This episode is full of nuance, and underscores the fact that there is no one-size-fits-all diet. As Zach says in the episode, don't be afraid to try something new, because if it doesn't work out, you can always go back to what you were doing before!

🎧 Tune in to learn more!

Links & Resources

• Follow Zach Bitter onInstagram and visit Zach’s Website
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew for just $39/month (cancel anytime)
• Grab my Nutrition Mini Guide Bundle (a collection of 6 mini guides, worksheets, and a bonus supplement resource)
• Check out myfree nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining myPatreon community
• Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

“Healthy, happy, and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy.”
— Jessie Diggins

Jessie Diggins is currently competing in her fourth and final Winter Olympics in Milan-Cortina. I interviewed her back in January 2021, just one week after her historic Tour de Ski win on some of the same Italian mountains she's skiing on now.

Since our recording, Jessie has become the most accomplished cross-country skier from the US, with 4 Olympic medals (she won her 4th one today!), 3 World Cup overall titles, 7 World Championship medals, and countless other accolades.

Even though it's no longer Covid times (thank goodness), this powerful conversation about fueling for joy, resilience, and longevity in sport remains just as relevant and important today.

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In Episode 37, I’m honored to be joined by cross-country skier and Olympic gold medalist Jessie Diggins. She is not only dominating her sport, but also using her platform to promote healthy fueling, body positivity, and the importance of enjoying food without restriction.

Many fans first fell in love with Jessie during the 2018 Winter Olympics, where she and Kikkan Randall won the first-ever American gold medal in cross-country skiing. At the time of this interview, Jessie had also just won the Tour de Ski, becoming the first American to claim the title.

In this conversation, Jessie challenges the idea that leanness leads to success, reminding athletes that “Skinny doesn’t win races. Fast wins races.” She emphasizes that fueling well, prioritizing health, and embracing joy are essential to reaching the start line ready to race.

🎧 Tune in now for this inspiring conversation!

Links & Resources

• Follow Jessie Diggins on Instagram and visit Jessie's website
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining myPatreon community

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Wondering what you can realistically do to stay healthy during training, travel, and sick season? That's what Laura Ligos, RD (aka The Sassy Dietitian) and I chat about in Episode 130 of The Eat for Endurance Podcast.

This episode is not about immune “hacks” or doing more. Instead, we break down what actually supports immune health from a nutrition and lifestyle perspective, and explore where athletes often get tripped up when training, underfueling, poor sleep, and life stress stack up.

Laura and I discuss:

• How training, recovery, fueling, sleep, and life stress interact to influence immune function
• The J-curve relationship between exercise and immune health
• Why eating enough is key to preventing illness
• The role of carbs, specific micronutrients, and other fueling patterns
• Why sleep and rest from exercise make your immune system more resilient
• What to do if you’ve been exposed to illness but aren’t sick yet
• Dietary and lifestyle tips for when symptoms start showing up
• Which supplements may be helpful, and when to take them
• How your approach should differ when dealing with respiratory vs GI illness
• Immune health considerations during travel, including foodborne illness

If you’re dealing with stress, constant colds, lingering fatigue, or that frustrating feeling of being almost sick for days on end, this conversation is for you.

🎧 Tune in to learn more!

Links & Resources

• Follow Laura Ligos onInstagram and visitLaura's Website
• In the J-Curve study we mentioned, it's worth noting: "The main limitation in the field is that most of the studies were conducted in military populations. Military intensive training introduces a wide range of bias because this intensive training usually is accompanied with dietary energy deficiency, sleep deprivation, and psychological stress."
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out myfree nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in comprehensive, in-depth 1:1 coaching?Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining myPatreon community
• Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).