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In this episode, we reflect on our podcast journey and say goodbye to our awesome listeners. We announce the reasons for ending the podcast and share how you can continue to follow along with them. We thank you for your support and we wish you all the best. If you're ready to take steps forward with your nutrition to improve your health and performance, reach out to Dina at The Nutrition Mechanic or Bob at eNRG Performance.

What's in your high carb fueling product and what are you really paying for? In this episode, we break down what technically counts as "high carb", compare 3 popular high carb fueling products, and talk through the carb dosing per serving. This episode will help you evaluate your fueling products more clearly so you know what you're paying for. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic. When you're ready to improve your own health and performance, check out our services.

Adventure racing pushes every limit, but what actually determines success (especially for the multi-day distances)? We sit down with Coach and athlete Nick Hurff to explore how team dynamics, fueling, sleep, and strategy come together for success. If you’re used to thinking about single-sport racing, this conversation will shift how you think about performance altogether. Links: USARA - United States Adventure Racing AssociationNick Hurff Coaching and follow Nick on InstagramGRIT Adventure Racing  More about our guest:  Nick Hurff, MS, CSCS, is an expedition adventure racer, ultra-endurance coach, race director, and former Army Ranger. As an adventure racer, Nick has raced all across the world, from the Amazon to New Zealand. He is a multiple-time ARWS World Championship competitor, including a top-25 finish at the 2025 ARWS World Championship in British Columbia.  He is also a co-founder of GRIT Adventure Racing, which creates a range of events, from family-friendly to advanced multi-day races. Nick has coached multiple world records, including the U.S. 50 Peaks Guiness World Record and several FKTs. At Alvernia University, Nick served as the Director of Sports Performance, coaching over 34 NCAA teams, 1,200+ athletes, and numerous NCAA All-Americans. He was also a graduate professor in the Department of Athletic Training. Nick Hurff's endurance coaching combines his formal education and practical experience to elevate athletic performance.    -------    Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.     Let's connect on your platform of choice:  Instagram, Facebook, and YouTube.    The show is brought to you by eNRG Performance and The Nutrition Mechanic.

In this Under the Microscope episode, we explore the 'Jacked Granny' protein bar, its simple ingredients, nutritional profile, and the intriguing mystery behind its brand and marketing.  Learn more about Jacked Granny on their website.  ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic. When you're ready to improve your own health and performance, check out our services.

You may have heard that gaining belly fat is due to your cortisol level, but is this the whole story? And what is the solution to reducing belly fat? In this episode, we unpack what actually drives changes in abdominal fat as you age, from training patterns to nutrition and stress physiology. If you’ve been told it’s just hormones, this conversation brings a more complete and practical perspective. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic. When you're ready to improve your own health and performance, check out our services.

Can a gummy deliver meaningful protein and fiber, or is it just clever marketing wrapped in a health halo? In this Under the Microscope episode, we break down the product "Good Gummies", looking closely at the ingredients, claims, and nutritional value so you can decide if they’re worth it. If you’ve been wondering whether convenience snacks like this actually support your nutrition goals, this one might change how you read the label. Learn more about Good Gummies on their website.  ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic. When you're ready to improve your own health and performance, check out our services.

Blood work can feel straightforward until you realize how much context actually matters. In this episode, we talk through why standard blood panels often miss the bigger picture, how to interpret biomarkers without jumping to conclusions, and why tracking trends over time can change how you understand your health and performance. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

Are the original principles of Metabolic Efficiency Training still applicable with the continuing emergence of high carb fueling, gut training, and newer conversations around brain energy?   In this armchair-style conversation, Bob and Dina talk through where Metabolic Efficiency Training still holds strong, where it may be evolving, and how these approaches can coexist depending on the athlete. We also dig into why testing remains one of the most valuable tools for building a fueling strategy that actually fits you. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

In this installment of our Under the Microscope series, we take a closer look at the product "Flow" by the company Oomph. Flow is a non-stimulant pre-workout designed to support focus and cognition without relying on caffeine or other stimulants. We break down the ingredient profile, discuss what the product is and what it isn’t, and explore which athletes might find a supplement like this useful. We also share observations from Bob’s personal trials of the product. Check out this episode to see if Flow is a supplement you may want to consider.  Learn more about oomph Flow on their website.  ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

Is more carbohydrate always better, or does your gut need to be trained like your legs? In this episode, we sit down with Roxanne Vogel, PhD, Director of Research and Education at GU Energy Labs, to unpack what gut training actually means, how carbohydrates use different transport systems, and why carbohydrate tolerance varies so much between athletes. We also explore the "why" behind gut training, high carb feeding, metabolic flexibility, the role of hot environments, and what personalized carbohydrate strategies may look like in the near future. More about our guest: Roxanne Gonzales Vogel is a scientist, athlete, and adventurer. As the Director of Research and Education at GU Energy Labs, she oversees the brand’s Performance Lab and works with elite athletes to optimize nutrition for performance, health, and longevity. She holds a PhD in Exercise Physiology from Southern Cross University in Australia, where her research focused on environmental physiology and strategies to improve athletic performance in the presence of environmental stressors, including heat, cold, and hypoxia. Roxanne’s research interests are largely inspired by her pursuits as a high-altitude mountaineer and ultra-endurance athlete. In May of 2019, she summited Mount Everest in a fraction of the time it normally takes—two weeks as opposed to two months— using a novel pre-acclimation protocol and custom nutrition products she developed to make the record-breaking ascent possible. Roxanne is also an experienced trail runner, competing primarily in mountain ultramarathons, including the iconic Leadville 100 where she placed 4th in 2022. She has spent the past 15 years studying nutrition and its impact on body composition, athletic performance, and cognitive function. Roxanne currently lives and trains in Mammoth Lakes, CA. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

We sit down with Dr. Andrew Koutnik to explore the evolving science behind carbohydrate intake, metabolic flexibility, and athletic performance. We discuss how carbohydrate recommendations have changed over time, why muscle glycogen may not fully explain performance outcomes, and how brain energy metabolism contributes to fatigue and output. This is not a pro- or anti-carbohydrate conversation, but a thoughtful look at context, individual variability, and the balance between health and performance. If you’ve ever wondered whether carbohydrate guidelines are as fixed as they seem, this episode invites a more nuanced and personalized way of thinking about fueling. Links:  Learn more about Dr. Koutnik on his websiteCarbohydrate Ingestion and Exercise Metabolism review paper from 2026 ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

In this installment of our Under the Microscope series, we break down the meal replacement powder: Ka’Chava. We review its nutrition profile, ingredient features, and cost while asking a simple but important question: does it actually function as a complete meal? If you’ve ever considered relying on an all-in-one shake for convenience, this conversation will help you think more critically about what you’re getting for your money. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

We sit down with Chris Harris from Precision Fuel & Hydration to talk about hydration and sodium needs for athletes before, during, and after exercise. We reference the recent review paper by Dr. McCubbin (linked below) as our discussion guide. This conversation will help you think more clearly about your own hydration strategy and why testing and context matter far more than blanket rules. Links:  Review paper we reference by Dr. Alan McCubbinPrecision Fuel & Hydration Knowledge HubChris's own case studies on the Precision Fuel & Hydration website More about our guest: Chris holds an MSc in Sport and Exercise Physiology and works as a Sports Scientist at Precision Fuel & Hydration, where he helps endurance athletes develop personalised hydration and fueling strategies informed by scientific research and multiple years working in the field. He previously worked as an Exercise Physiologist for several National Governing Bodies in the UK. Chris spends his 'spare time' being a competitive triathlete who has raced at the IRONMAN World Championships in Kona, ticked off a 2:40 marathon on debut, and generally loves practicing what he preaches! ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

One of the most striking changes in the new 2025–2030 Dietary Guidelines for Americans is the inverted food pyramid. In this episode, we talk through what stood out to us, including updated protein recommendations, how fats and added sugars are positioned, and what the guidelines emphasize about real food. Check it out and see what may pertain to your food plan. ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  Let's connect on your platform of choice:  Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.

If you’ve ever stood in front of a wall of plant-based protein bars wondering which one actually to choose, this episode is for you. We break down the crowded protein bar landscape by reviewing a handful of vegan options (NuGo, IQ Bar, TruBar, and Aloha) and talk through what ingredients, macronutrient profiles, and other details to consider when you’re making a choice. For a summary chart of the bars we review, join our Patreon Community to get the breakdown.  ------- Drop a question in our free Patreon Community and get access to bonus content with Bob and Dina by upgrading to the Gold Level membership. You'll also be showing your support and helping to keep the podcast free of sponsorship ads.  We’d love to connect with you on Instagram, Facebook, and YouTube. The show is brought to you by eNRG Performance and The Nutrition Mechanic.