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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 differently? We’re talking about everything from running a first marathon on basically no fuel (yes, really) to underfueling Ironman training, learning how to fuel a finicky gut, and realizing that sometimes the biggest thing holding you back has nothing to do with fitness. Because endurance sports teach you a lot. Fueling matters. Recovery matters. Mental preparation matters. But so does knowing when to push, when to back off, and how to keep the sport you love actually enjoyable. What You’ll Learn What I would completely change about how I trained and fueled for Ironman Wisconsin Why knowing how to fuel and actually practicing your fueling are two very different things How endurance fueling has changed since our early racing days Why Hanna once felt like taking fuel during training was almost “cheating” The fueling mistake that can happen when you’re feeling too good during a race Why your recovery nutrition can determine what you get out of your next workout How Mary learned what works for her finicky gut through years of trial and error Why Hanna says her biggest do-over might actually be mental preparation—not nutrition How we think about training during busy, stressful, or ridiculously hot seasons of life Why “maintenance is a win” can be one of the smartest approaches to long-term training The importance of focusing on what you can control on race day Why preserving the joy of your sport might matter more than forcing yourself through another training block And yes, somehow we also get into mountain biking, slow walkers, candy corn, and whether mellowcreme pumpkins count as endurance fuel. It’s Team HAM. What did you expect? Want to fuel your training and racing with more confidence? Explore Alex Larson Nutrition programs and one-on-one support: https://alexlarsonnutrition.com Connect with Me: Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/ Check out our endurance nutrition tools and resources  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. Leave a quick review to help more endurance athletes find the show Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition

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, after putting in plenty of miles on the bike (and after I got a very unexpected new max heart rate on some beginner singletrack 😅). But the real reason I wanted to have this conversation is something I’ve been noticing in my own work: this year feels different. I’ve seen more athletes dealing with stress, uncertainty, disrupted routines, and situations that make nutrition and training harder than usual. Erin has been seeing it too. So we’re digging into what happens when life stress piles on top of training stress and, more importantly, what you can actually do about it. We talk about adjusting expectations during high-stress seasons, why self-compassion isn’t the same as “going soft,” and how social connection can play a major role in resilience. Then we nerd out on heart rate variability (HRV): what it actually measures, why you shouldn’t compare your HRV to someone else’s, and how Erin is using HRV biofeedback and breathing techniques to help athletes train their nervous systems. If you love data, endurance training, recovery, or understanding why your body is doing what it’s doing, you’re going to love this conversation. What You'll Learn Why increased life stress can change how you show up in training, nutrition, work, and relationships The connection between stress, loneliness, and recovery Why your usual training load might suddenly feel harder even when the workouts haven’t changed How to recalibrate your expectations instead of assuming you need more discipline or willpower The three pieces of self-compassion Erin wants athletes to understand Why social support can be a powerful tool for managing stress How coaches and providers can better support athletes during high-stress seasons What heart rate variability (HRV) actually tells you about your nervous system Why your personal HRV trends matter more than comparing your number to someone else’s How sleep, alcohol, training, illness, nutrition, and life stress can influence HRV RESOURCES: Skadi Sport Psychology: https://skadisportpsychology.com American Psychological Association Stress in America survey  Follow Skadi Sport Psychology on Instagram  Connect with Me: Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/ Check out our endurance nutrition tools and resources  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. Leave a quick review to help more endurance athletes find the show Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition

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 Biomedical Research Center and a researcher in iron deficiency and women’s health. Cory earned his PhD from the University of Western Australia, where his work focused on iron deficiency management and treatment in active females. My goal with this episode, along with my three-part ferritin series on Substack, is to give you the knowledge and language you need to better advocate for yourself at your doctor’s office. We’re breaking down what ferritin actually tells us, why hemoglobin alone doesn’t give us the full picture, why female endurance athletes are especially vulnerable to low iron stores, and what we actually know about iron deficiency, fatigue, and athletic performance. Because being exhausted all the time shouldn’t automatically get written off as “normal.” What You’ll Learn The difference between iron deficiency, iron deficiency without anemia, and iron deficiency anemia and why knowing the difference matters Why your hemoglobin can look completely normal while your iron stores are already running low Why ferritin is one of the most important numbers to understand when you’re looking at iron status Why there’s still so much disagreement around what counts as “low” ferritin Why Cory advocates for looking beyond the traditional ferritin cutoff, especially in athletes How hard training and inflammation can affect ferritin and potentially make your results harder to interpret Why female endurance athletes have so many overlapping risk factors for iron deficiency, including menstrual blood loss, GI blood loss, sweat losses, foot-strike hemolysis, and exercise-induced changes in iron absorption And if you’ve ever been told your labs are “fine” while you’re still wondering why you feel so tired, this is an episode I really want you to hear. Resources Mentioned  My three-part ferritin series on Substack PART 1: Ferritin: The Number No One Agrees On PAR 2: Ferritin Low, Everything Else Normal: Now What? PART 3: Iron and Ferritin - Supplementing Smart Dr. Cory Dugan’s website  Dr. Cory Dugan on Instagram  Dr. Cory Dugan on LinkedIn  Dr. Cory Dugan’s free iron risk questionnaire  Dr. Cory Dugan’s plain-language iron guide for women  “The Misogyny of Iron Deficiency” by Dr. Cory Dugan  Connect with Me: Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/ Check out our endurance nutrition tools and resources  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. Leave a quick review to help more endurance athletes find the show Have Questions or Suggestions? Send me a message, and I might cover it in a future episode! This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition

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 Endurance Eats podcast, I’m bringing together three professional athletes from three different corners of endurance sport: Olympic marathoner Dakota Popane, 2022 IRONMAN World Champion Chelsea Sodaro, and professional gravel cyclist Cecile Lejeune. We talk about what they love about being women in sport, how they wish we talked about female athletes differently, the conversations our sports still aren’t having enough, and what they want the next generation of girls and women to know about performance and body image. We also get into the media’s fixation on female athletes’ bodies, the need for more women-specific sports research, motherhood and professional sport, athletic longevity, and why preserving the joy of sport matters. These are three very different perspectives and that’s exactly what makes this conversation so good. What You’ll Learn Why getting beaten by a woman should never be treated as an insult and what that attitude says about the way we still view women’s performance What Dakota, Chelsea, and Cecile genuinely love about being women in endurance sports Why the conversation around female athletes needs to move beyond weight and appearance and toward performance, preparation, tactics, and mindset What the coverage of the 2025 Tour de France Femmes revealed about the way we talk about women’s bodies in elite sport Why women-specific research still has a long way to go and why better research matters for athletes at every level How pregnancy, motherhood, sponsorships, and professional sport collide in ways we still aren’t talking about enough Why longevity shouldn’t mean only staying physically healthy, it should include protecting your mental health and your joy in sport What some of the best women in endurance sports want younger female athletes to understand about their bodies Why helping the next generation develop a healthier relationship with food and body image starts with what we model for them The reminder I hope every athlete takes from this episode: being strong, powerful, and capable matters so much more than chasing a certain appearance Resources Mentioned Dakota Popane — Endurance Eats Episode 47 Chelsea Sodaro — Endurance Eats Episode 56  Cecile Lejeune — Endurance Eats Episode 33  Dr. Abbie Smith-Ryan — Endurance Eats Episodes 25 & 26:  Follow Dakota Popane  Follow Chelsea Sodaro  Follow Cecile Lejeune  Connect with Me: Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Work with Alex Larson Nutrition: https://alexlarsonnutrition.com/ Check out our endurance nutrition tools and resources 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 This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with sayings that endurance athletes just get! This episode is brought to you by Thorne.  Get 15% off Thorne Supplements

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 background is in nutrition, and her research explores how sleep duration, diet quality, meal timing, and other lifestyle factors influence energy balance and cardiometabolic health. She’s also the co-author of Eat Better, Sleep Better. And I loved this conversation because it confirms something my team and I see with our endurance athletes all the time: when we improve how an athlete fuels during the day, sleep often improves right along with it. We talk about what happens to hunger when you’re sleep deprived, why eating more earlier in the day may benefit both sleep and metabolic health, and what athletes with evening workouts can do when training and bedtime are uncomfortably close together. We also get into magnesium, tart cherry juice, melatonin, sleep trackers, women’s hormonal changes, and why your watch’s sleep score shouldn’t necessarily dictate how you feel about your day. What You’ll Learn Why sleep and nutrition have a bi-directional relationship, meaning poor sleep can change how you eat, while what you eat may also affect how well you sleep What happens to hunger and satiety hormones when you’re sleep deprived and why you may legitimately feel hungrier after a rough night Why overeating after several nights of poor sleep isn’t necessarily a willpower problem and what I want you to get curious about instead What researchers found when people restricted their sleep by about 90 minutes for six weeks Why a higher-quality diet with more fruits, vegetables, fiber, whole grains, nuts, and seeds is associated with better sleep The fascinating connection between eating five servings of fruits and vegetables per day and less fragmented sleep Why I’m such a fan of front-loading nutrition How eating later in the day may affect your body’s ability to wind down for sleep What the research actually says about magnesium, tart cherry juice, melatonin, and GABA for sleep Why consistent bedtimes and wake times matter and how “social jet lag” can affect your health and eating patterns How hormonal changes throughout the menstrual cycle and the menopause transition may influence women’s sleep Why your Garmin, Apple Watch, Oura Ring, or other sleep tracker can be useful data but shouldn’t override how you actually feel Resources Mentioned Marie-Pierre St-Onge’s website Marie-Pierre St-Onge on LinkedIn  Eat Better, Sleep Better by Marie-Pierre St-Onge and Kat Craddock  Marie-Pierre St-Onge’s interview on the Huberman Lab podcast  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 of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition

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 into why athletes experience nausea, reflux, cramping, loose stools, and other GI problems during endurance events and how we troubleshoot them with our athletes. We talk about everything from pre-race nerves and racing harder than you train to carb loading, fiber, caffeine, hydration, travel, hormones, and underlying physiological issues. Most importantly, we explain why there’s no one-size-fits-all solution. Your best defense is practicing your strategy, paying attention to patterns, and creating a race-day plan that works for your gut. What You'll Learn Why your race pace—not your sports nutrition—might be behind your GI issues How nerves and adrenaline can completely change your appetite and ability to tolerate food Why B and C races—or full race-day simulations—can expose fueling problems before your A race How to practice fueling during hard efforts instead of always taking nutrition during recovery periods Why carb loading can backfire when fiber, fat, or fructose gets too high The surprisingly important connection between coffee, caffeine, and your pre-race bathroom schedule Why dehydration can wreak havoc on your gut during longer endurance events How travel, time zones, late race starts, and disrupted routines can change your digestion Why blindly copying a pro athlete’s caffeine or electrolyte strategy can be a recipe for trouble When persistent GI problems may have nothing to do with nutrition—and when it’s time to involve your healthcare team Resources Mentioned Precision Hydration sweat testing   Previous carb-loading episode  FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading If you’re experiencing chronic GI issues and can’t figure out what’s causing them, consider working with our team or another sports dietitian experienced in endurance nutrition:  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! This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition

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, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs. We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products. But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day. In this episode, we cover: What to look for in high-carb sports drink mixes Why combining glucose and fructose can help athletes absorb more carbohydrates How the wrong carbohydrate balance may contribute to GI issues during long endurance events Why some athletes combine high-carb mixes with electrolyte products How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate The 2:1 and 1:0.8 glucose-to-fructose ratios Why you’ll want a food scale if you’re making your own sports fuel How much money DIY sports nutrition could potentially save The pros and cons of homemade fuel versus pre-packaged products How to make DIY sports gels using high-carb drink mix, maple syrup, or other options Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita” Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual tolerance Whether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring. And remember: more DIY doesn’t necessarily mean more complicated. The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently. If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for your body and your sport. This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian FREE Carb Loading 101 Guide Episode Mentioned Kitchen Scale 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!

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 nerves can impact appetite and digestion Why racing harder than you train can cause GI issues How fiber, fat, caffeine, and hydration affect your gut Why carb loading should be practiced before race weekend How travel, hormones, and changes in routine can play a role When persistent GI issues may be about more than nutrition The takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day. 00:00 Introduction to Race Nutrition and Gut Health 00:40 Anticipating Race Day Issues and Outliers 01:19 Race Day Simulation and Carb Loading Tips 02:08 Personalized Nutrition and Managing Nervous Stomachs 03:25 Handling Race Day Anxiety and Expectations 04:43 Process Goals vs. Outcome Goals in Racing 05:57 Managing Gut Issues During High-Intensity Efforts 07:19 Gut Training and Hydration Strategies 08:30 Pre-Race Nutrition and Avoiding Bloating 09:41 Travel, Routine, and Race Day Planning 11:19 Hormonal and Physiological Factors Affecting Digestion 13:20 Caffeine's Role in Race Day Gut Issues 15:14 Adjusting Nutrition for Hormonal Changes 17:23 Psychological Aspects of Race Nerves 19:43 Structural and Physiological Causes of Gut Problems 22:29 Race Day Planning and Routine Optimization 24:45 Hydration and Fueling Logistics 26:43 Winging It vs. Planning in Race Nutrition 27:38 Working with Healthcare Professionals for GI Issues 28:40 Structural Causes of Reflux and GI Problems 29:29 Closing Remarks and Future Topics This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading 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!

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 get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body, and why learning to adapt, rather than striving for perfection, can help you perform better over the long term. Together, Alex and Dr. Rachel discuss practical mindset shifts that can help athletes navigate training through busy seasons of life without losing sight of what matters most. Whether you're training for your next race, balancing family and work, or simply trying to build a healthier relationship with food and exercise, this episode offers practical tools to help you move forward with greater confidence and compassion. Why endurance athletes are especially prone to all-or-nothing thinking How chronic stress affects performance, recovery, and overall health The difference between a fixed mindset and a growth mindset in training Why flexibility often leads to greater long-term success than perfection How social media influences body image and athletic identity Practical ways to reframe comparison and quiet negative self-talk Why fueling for performance requires both physical and psychological flexibility How to define your own "healthy, happy weight" instead of chasing a number on the scale The importance of viewing food as fuel while maintaining a balanced relationship with eating Why "training for life" may be the healthiest approach to both sport and everyday living Follow Dr. Rachel on social media: https://www.instagram.com/drrachelnyc/ Website: https://www.drrachelnyc.com/  Get Dr. Rachel’s Book  When Life Happens https://amzn.to/4g4KGzl 00:00 Introduction and Background 02:50 The Role of Running in Mental Health 05:51 Stress Management and All-or-Nothing Thinking 08:38 Navigating Life's Challenges and Flexibility 11:27 The Impact of Stress on Performance 14:10 Reframing Goals and Expectations 17:24 Training for Life: Preparing for the Unexpected 20:19 Body Image and Comparison in Athletes 28:01 Body Diversity in Athletics 30:45 Reframing Body Image and Performance 33:30 Food as Fuel: The Athlete's Perspective 37:26 Bridging the Gap: Knowing vs. Doing 41:34 Managing Setbacks: Injuries and Identity 46:26 Practical Tools for Change: Insights from the Book This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading 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!

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 monitors (CGMs). You'll also learn when blood sugar data can be useful, when it can be misleading, and why context matters when interpreting glucose trends. Rather than chasing perfectly flat blood sugar, this conversation highlights how strategic fueling supports both performance and overall health. Whether you're curious about CGMs, managing energy during long training sessions, or simply want a better understanding of how your body uses carbohydrates, this episode offers practical, evidence-based guidance. This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading Insulin Episode Mentioned 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!

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 long-term health. 00:00 Living the Dream: A Journey into Nutrition and Athletics 05:12 Bridging the Gap: Athletic Women and Hormonal Health 11:09 Understanding Hormones: The Key to Athletic Performance 19:46 Interpreting Lab Results: An Athletic Perspective 22:48 Hormone Therapy: Trends and Conversations in Athletics 23:16 The Rise of Hormone Awareness 28:11 Understanding Hormone Therapy and Athletic Performance 34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes 36:33 Body Composition Changes in Midlife Women 42:46 Exploring GLP-1 Medications in Female Athletes About Dr. Carla D Dr. Carla DiGirolamo is an OBGYN specializing in women's hormonal health and performance. She helps active women navigate every stage of life, from menstrual health and amenorrhea to perimenopause and menopause, using evidence-based strategies to support both athletic performance and lifelong health. Website: https://www.drcarlad.com/  Blog: https://www.drcarlad.com/blog/  Instagram: dr_carla_d This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne.  Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading 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!

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! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them. Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them. In This Episode, You'll Learn: Why sugar cravings aren't always about self-control How certain medications can increase appetite and cravings Medical conditions that may contribute to overeating The connection between stress, emotions, and eating habits How poor sleep and fatigue impact hunger hormones When binge eating disorder may be part of the picture The role alcohol and other substances can play in appetite regulation Practical strategies to identify your personal triggers and respond with intention 00:00 Understanding Sugar Cravings in Athletes 02:50 Exploring Underlying Medical Conditions 04:41 The Impact of Emotional Eating 09:00 Addressing Binge Eating Disorder 10:19 Influence of Substances on Appetite This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading 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!

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 carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete. In this episode, you'll learn: Why nighttime sugar cravings are often a sign you're not eating enough during the day How underfueling impacts your energy, recovery, and hunger hormones Common nutrition mistakes that lead to late-night snacking Simple ways to fuel consistently so you feel satisfied all day Practical strategies to reduce cravings without cutting out your favorite foods If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence. Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life. 00:00 Understanding Sugar Cravings 08:40 Strategies to Combat Evening Cravings This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading 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!

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 conversation is packed with practical tips you can start implementing now. In This Episode, We Discuss: Why Stage Racing Requires a Different Approach The Nutrition Priorities for Stage Racing Hydration Strategies That Support Performance Recovery Between Stages The Importance of Sleep Training for the Demands of Multi-Day Racing 00:00 Introduction to Mountain Biking Skills 02:47 The Journey of Identity and Self-Discovery 05:36 Challenges of Stage Racing 08:19 Nutrition Strategies for Stage Races 11:00 The Importance of Recovery and Sleep 13:56 Traveling and Time Zone Adjustments for Races 17:55 Adapting to New Time Zones 20:42 Morning Routines for Stage Races 24:18 Common Fueling Mistakes in Stage Racing 27:51 Prioritizing Nutrition in Stage Racing 31:52 Training for Stage Races 36:17 Special Blend Gravel Camps Guest Bio:  Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth. Links for Guest:  https://www.serenabishopgordon.com/ https://www.instagram.com/serenabg/ This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at ⁠alexlarsonnutrition.com⁠.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading Oregon Trail Webinar 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!

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 performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply want to better understand this growing area of sports nutrition, this episode offers a thoughtful and evidence-informed perspective. In This Episode, We Cover: The differences between sleeve gastrectomy and Roux-en-Y gastric bypass Why fueling strategies need to be individualized post-surgery How endurance athletes can approach carb loading after bariatric procedures Sports nutrition products and fuels that may be better tolerated The impact of GLP-1 medications on appetite, recovery, and performance Strategies for preserving muscle mass while training and losing weight Research gaps in bariatric sports nutrition and where the field is headed 00:00 Introduction to Bariatric and Sports Nutrition 02:55 Understanding Bariatric Surgeries 05:45 Nutritional Considerations for Endurance Athletes 08:41 Sports Fuels and Their Impact 11:14 Carb Loading Strategies for Bariatric Athletes 14:04 The Role of GLP-1 Medications 16:57 Maintaining Muscle Mass Post-Surgery 19:45 Conclusion and Resources Guest Bio:  Kim Tirapelle is a registered dietitian specializing in bariatric and sports nutrition, with a focus on helping active individuals fuel confidently after weight loss surgery. Through her work with endurance athletes and post-bariatric clients, she combines evidence-based nutrition strategies with practical, individualized support to help athletes optimize performance, recovery, and long-term health. Kim is passionate about bridging the gap between bariatric care and sports nutrition, especially in areas like fueling tolerance, muscle maintenance, and endurance training. She is also the host of the Active Bariatric Nutrition Podcast, where she shares education and insights for active bariatric individuals and practitioners alike. Links for Guest: Active Bariatric Nutrition Podcast Kim Tirapelle’s Website Instagram @activebariatric TikTok @activebariatric This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at ⁠alexlarsonnutrition.com⁠.  This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition  Resources Mentioned in This Episode:  Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading Maurten Gel 100 Hüma Energy Gels Skratch Labs Energy Chews Use code ENDURANCEEATS20 Skratch Labs Hydration Sport Drink Mix Use code ENDURANCEEATS20 Science in Sport Energy Gels 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!