Endurance Eats

Alex Larson
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Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

  1. 4 วันที่แล้ว

    65: Training for Life: Dr. Rachel Goldman on Stress Management, Body Image and Getting Out of Your Own Way

    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!

  2. 29 ก.ค.

    64: Elevated Blood Sugars in Endurance Athletes: Is It Pre-Diabetes or Under-Fueling?

    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!

  3. 22 ก.ค.

    63: Hormones and Menopause: What Active Woman Needs to Know with Dr. Carla DiGirolamo

    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!

  4. 8 ก.ค.

    62: Mid Season Fuel: Dealing with Evening Sugar Cravings Part 2

    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!

  5. 25 มิ.ย.

    61: Mid Season Fuel: Dealing with Evening Sugar Cravings

    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!

  6. 10 มิ.ย.

    60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon

    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!

  7. 27 พ.ค.

    59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds

    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!

  8. 13 พ.ค.

    58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered

    If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃‍♀️⚡ Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious. Alex answers common runner questions around: Timing gels earlier to prevent energy dips Carb loading before big training runs and races Natural fuel options like maple syrup Managing acid reflux and GI issues during runs Hydration mistakes runners make mid-season What to eat before and after long runs for better recovery 00:00 Introduction and episode overview 00:33 Understanding insulin response and energy boosts from gels 01:55 Strategies to prevent energy lows and delay fatigue 03:16 The role of carb loading in marathon performance 04:13 Using natural fuels like maple syrup for endurance 07:21 Managing acid reflux and GI issues during races 09:14 Addressing vomiting and gut issues during races 12:00 Post-race nutrition and hydration tips 14:16 Pre-race dinner and race morning nutrition 15:37 Final tips for race day fueling and hydration 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. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! You can learn more at ⁠alexlarsonnutrition.com⁠.  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 Carb loading episode Sweat test calculator Blog  Fueling after A Race Pancake bowl recipe Creatine episode 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!

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Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

ข้อมูล

  • ผู้จัดทำ
    Alex Larson
  • ออกอากาศปี
    พ.ศ. 2567 - พ.ศ. 2569
  • ตอน
    66
  • การจัดระดับ
    เหมาะสม
  • ลิขสิทธิ์
    © Alex Larson
  • เว็บไซต์รายการ
    Endurance Eats

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