The Eat for Endurance Podcast Claire Shorenstein, MS RD CSSD CDN

Welcome to Episode 89 of the Eat for Endurance Podcast, featuring Alyssa Leib, MS RD of Peak to Peak Nutrition.

Today, we’re chatting about sports nutrition for mountain athletes, with a spotlight on climbers. Alyssa is herself a trail runner and climber, and I had a ton of questions about climbing as it’s most definitely not my sport, plus I’m always eager to learn from other sports RDs who specialize in different niches than mine. I thought it would be fun to chat about how nutrition for climbing compares to nutrition for other mountain sports including trail running and mountaineering because as you can imagine, the nutrition concepts are the same, but the logistics and practical considerations are VERY different.

I also find it really fascinating to learn about how sporting cultures compare and contrast, especially when it comes to fueling. We discuss this in detail, and it should come as no surprise that one of the main issues we see among endurance athletes - chronic underfueling - is a major problem in the climbing world too. 

Even though we spend a good chunk of the episode chatting about nutrition strategies for climbing specifically, most of our discussion is relevant to all mountain athletes. Alyssa also answers one of my burning questions that I’m SURE you all want to know too - what do climbers do if they have to go to the bathroom?! 

Thanks for listening, and I hope you enjoy the episode!

Links & Announcements:
Follow Alyssa on InstagramWatch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE Fueling Before Exercise Guide and to receive my monthly newsletterFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations


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Welcome to Episode 88 of the Eat for Endurance Podcast, featuring recreational distance runner Trey Duncan. 
Trey is a former nutrition client of mine, and he recently ran 2:57 and placed second in his age group at the LA marathon. What a different place he is in now compared to just two years ago, when he was suffering from years of alcohol abuse and was about to enter rehab.

Trey originally contacted me for nutrition coaching in August 2022, right after he got sober. He had started distance running again and needed a major overhaul of his everyday diet (he was underweight and underfueled), a lot of education surrounding performance nutrition especially for his longer runs, and tons of work on other things like sleep and stress management. I also recommended him to a coach so that he could train smarter, as he was prone to overtraining.

Trey would occasionally get in touch after we stopped working together to share some wins with his running, and most recently he texted me about his LA marathon results. After we caught up for a bit, he sent me a photo of him passed out on the streets of LA from just two years ago along with a photo from his recent marathon finish. That’s what prompted me to ask him to come on the show to share his powerful story.

If you are struggling or have ever struggled with any form of addiction, I hope his story resonates and helps to show just how dramatically life can change over a relatively short period of time.

Announcements:
Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 87 of the Eat for Endurance Podcast, featuring Colette Vartanian (MS RD), a sports dietitian and the Athlete Care Manager over at Skratch Labs.

Today, Colette and I are chatting about personalized hydration. It’s been awhile since I did a dedicated hydration episode, so I figured it was time to revisit this important topic, especially as the weather warms up. We discuss key hydration concepts and strategies, including how to identify fluid and sodium needs during exercise, the role of thirst, prehydration vs hyperhydration/preloading, various methods of sweat rate and sweat composition testing, how to adjust your hydration plan for different weather conditions, and SO much more.

If you’re fairly new to my podcast or you just happened to miss it, Episode 52 with Andy Blow, the co-founder of Precision Hydration, is another great episode that deep dives into hydration. There's some overlap with today's show, but we also cover many other aspects of hydration, including a more in depth discussion of hydration basics, so it's a great starting point if you're looking to gain a better understanding of this topic.

FYI, this episode is NOT sponsored by Skratch, but I really like their products and always enjoy connecting with my dietitian colleagues. If you’re interested in trying Skratch products, you can use the 20% discount link that I provide to my nutrition clients - EATFORENDURANCE20 (this is an affiliate link, so you can shop while helping to support the pod).

Thanks for listening and I hope you find this episode helpful!

Links & Resources:
Follow Colette on InstagramTry Skratch using my affiliate 20% discount code EATFORENDURANCE20 Check out my YouTube page to watch this episodeCheck out my NEW performance nutrition digital downloads hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease follow/subscribe to the show and give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 86 of the Eat for Endurance Podcast, featuring fellow Sports Dietitian and endurance athlete Dana Eshelman (MS RD CSSD), founder of A Dash of Dana Performance Nutrition. 
Today, Dana and I are chatting about the hormone cortisol (aka "the stress hormone") and how it relates to health and performance in endurance athletes. We were brainstorming topics and landed on this one, as we both frequently see our active clients burning the candle at both ends with training, work, family, and other aspects of their busy lives. They’re often under fueling, whether intentionally or unintentionally, dealing with mental and physical stress, and not sleeping enough, and this obviously does not produce good outcomes.
If you’ve ever been curious about cortisol and how it ties into all of the above, tune into this episode. I provide tons of background on how cortisol functions in the body, and then Dana and I dive into how and why things go off track and what you can do about it.  I hope you find it useful!

Links & Resources:
Dana’s Website: https://www.adashofdana.us/Follow Dana on InstagramAnnouncements:
Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenGet in touch at claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to Episode 85 of the Eat for Endurance Podcast, featuring back of the pack trail and ultra runner Janet Cunningham.

Janet is a mental health professional and a fan of the podcast, and she reached out to me awhile back to share her nutrition story. You all enjoy the professional athletes I have on here, but many of you have asked for me to interview more recreational athletes as well, since they are often a bit more relatable.

Janet has had quite the journey with her nutrition and athletic pursuits, and like all of us, she is still on that journey. She started out swimming and rowing as a teenager and young adult, and discovered running and eventually ultra running about five years ago. Janet discusses her struggles with body image, overcoming REDS and injuries, how important community and individual support has been to her recovery and athletic success, and much more. I hope you enjoy her story - and if you would like to share yours with me, get in touch!

Before we dive in, I’m excited to share that this episode is brought to you by my brand new course, Peak Performance for Endurance Athletes: Your Ultimate Guide to Strategic Fueling. This 7-part self-paced, prerecorded course is packed with evidence based, easy to understand information with tons of visuals covering everyday nutrition, hydration, fueling before, during and after exercise, training the gut and troubleshooting common fueling issues, navigating the confusing and at times harmful world of supplementation, and preparing for race day. This is the culmination of my ten years as a sports dietitian as well as my 30 plus years as an athlete, and I am so excited to share it with you. Early bird pricing ends on March 10th! You can grab a link to the course below. Any questions, please reach out!

Links & Announcements:
Watch this episode on my YouTube page Purchase my NEW Peak Performance courseCheck out my other free and for-purchase offeringsSign up for my email list to download my FREE winter fueling guide and receive my monthly newsletter filled with nutrition tips, recipes and special discountsFill out a new client inquiry form if you’re interested in 1:1 nutrition coachingJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease subscribe or follow the show and rate/review it wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Welcome to episode 84 of the Eat for Endurance podcast, featuring fellow sports dietitian Dawn Jackson Blatner (RDN, CSSD). 
Dawn is all about “positive nutrition” and the idea that “joy is a nutrient,” which really captured my attention, as I send similar messaging to my clients. I encourage them to fuel themselves fully so they can feel good, perform well, and just as importantly, have FUN. Because no one is having fun when they’re tired, underfed, injured, sick, burnt out, or not supporting and appreciating their body in other ways.  
 
 If you're rolling your eyes and wondering, what on earth does joy have to do with nutrition, health, and athletic performance?! Listen to this episode and learn. Dawn’s own struggles motivated her to develop skills to access more joy, and she realized through this process just how impactful joy can be as a success strategy when applied to all parts of her life, including nutrition and lifestyle behaviors. We also discuss how to cultivate body gratitude, combat poor body image, achieve one’s “best” weight, incorporate more play and simplicity into the everyday, what to do when joy feels out of reach, and SO much more. 

To be clear, we're not saying that every moment is joyful and fun - of course not! I have little kids and live a real life with plenty of tough moments, and I’ve had my fair share of crappy workouts and races. We're also not telling you to put on a fake smile. But we can all slow down enough that we catch and appreciate geniune moments of joy, while also being kinder to our bodies and fueling ourselves in a way that supports health and feels good.
 
 This is one of my favorite episodes, and I hope you love it as much as I do. 

Links & Resources:
Dawn’s Website: https://www.dawnjacksonblatner.com/Follow her on Instagram (@djblatner)Announcements:
Check out my YouTube page to watch this episodeCheck out my NEW digital downloads and upcoming course hereSign up for my email list to receive my monthly newsletter filled with nutrition tips, recipes and special discountsJoin my Patreon community to support the pod while getting free merch, special discounts, and other perksPlease give the podcast a 5 star rating and review wherever you listenHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Music Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the Show.
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).