Endurance Eats

Welcome to another round of Mid Season Fuel where Alex Larson will be giving short episodes where she provides answers to your questions and smaller questions while she prepares season 3! This conversation delves into GLP-1 medications, their role in treating type 2 diabetes and obesity, and their effects on appetite regulation. The discussion also touches on the implications of these medications for athletes, particularly in endurance sports, and the lack of data on their combined use with physical performance.00:00 Introduction to Endurance Nutrition00:09 Understanding GLP-1 Medications and Nutrition00:52 Navigating Nutrition with GLP-1 MedicationsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!Endurance Eats is brought to you by Thorne! Get all your protein and other supplements that you need to fuel well!  Get 15% off here! https://www.thorne.com/u/alexlarsonnutrition

In this episode, Alex Larson reflects on the journey of Season Two of the Endurance Eats podcast, sharing personal updates on her life, training, and nutrition. She discusses the joy of connecting with listeners, her experiences in racing, the challenges of balancing training with family and work, and her mental health journey. Alex also highlights her coaching experience and future goals, emphasizing the importance of community and support in the endurance sports world.00:00 Season Two Reflections03:02 Personal Growth and Training Journey06:10 Challenges and Mental Health09:14 Racing Experiences and Lessons Learned12:03 Future Goals and ProjectsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN DietitianEpisode 15 My Last Recap Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.Grab yours here! Use code ENDURANCEEATS for a discount!

In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling workouts with seasonal treats, and maintaining body composition during this time.00:00 Navigating Holiday Challenges for Athletes02:46 Fueling Workouts with Holiday Foods05:27 Thanksgiving and Its Unique Food Dynamics08:10 Christmas and Hanukkah: Treats and Traditions11:08 Mindful Eating and Body Composition During Holidays13:42 Strategies for Maintaining Healthy Habits16:37 Balancing Enjoyment and Nutrition19:23 Final Thoughts on Holiday Nutrition20:48 Nourishing Habits for the Holidays25:23 Managing Holiday Stress and Logistics27:43 Emotional Well-being During the Holidays32:23 Holiday Food Traditions and Preferences36:44 Mindfulness and Planning for the New YearResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Holiday Recipes Blog with Cookie RecipeBody composition episode Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!Endurance Eats is brought to you by the “Strategies to Pre-, In-, and Post-Workout Fueling” Bundle — a performance-nutrition course from Alex Larson Nutrition that teaches endurance athletes exactly how to fuel before, during, and after training. Inside, you’ll learn how to balance carbs, electrolytes, and hydration for optimal energy and recovery so you can train stronger, go longer, and feel your best every mile.Grab yours here! Use code ENDURANCEEATS for a discount!

This conversation delves into the common gastrointestinal (GI) issues faced by endurance athletes, exploring the various factors that contribute to these problems, including individual variability, environmental conditions, psychological stress, and nutritional strategies. Patrick Wilson shares insights from his research, emphasizing the importance of understanding one's body and the need for tailored nutrition plans to mitigate GI distress during training and competition. The discussion also highlights the role of sodium and hydration, common mistakes athletes make, and when to seek medical advice for persistent symptoms.00:00 Understanding GI Issues in Endurance Athletes02:47 Individual Factors Influencing GI Problems05:24 The Role of Environmental Conditions08:03 Psychological Impact on GI Distress11:08 Nutritional Considerations for GI Health16:47 Strategies for Managing GI Issues During Races26:44 Understanding Nausea in Endurance Sports29:16 The Role of Experience in Gut Health30:26 Cycling vs. Running: Gut Issues Explored32:02 Timing of Gastrointestinal Symptoms34:22 Sodium and Electrolyte Trends in Endurance36:13 The Science Behind Sodium Supplementation38:08 Bloating and Digestive Distress in Athletes42:13 When to Seek Professional Help43:19 Golden Rules for Endurance Nutrition45:18 Future of Endurance Nutrition ResearchGuest Bio:Patrick Wilson, Ph.D., R.D. is a registered dietitian and an assistant professor of exercise science at Old Dominion University whose research zeroes in on the gut challenges that endurance athletes often face. Blending expertise in nutrition, physiology, and psychology, Patrick has become a leading voice on how exercise and fueling strategies influence digestive health, performance, and comfort.He is the author of The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress — a science-based guide that helps runners, cyclists, triathletes, and coaches understand, prevent, and manage gastrointestinal issues during training and competition. Through his research and book, Patrick translates complex science into practical tools for athletes striving to feel and perform their best.When he’s not teaching or writing, Patrick continues to study the mind-body-gut connection in sports, aiming to improve both health and race-day outcomes for endurance athletes.Find Patrick Wilson online:Book: The Athlete’s Gut (Human Kinetics)Research & faculty page: Old Dominion UniversityYoutubeResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

In this conversation, Alex Larson, Hannah, and Mary discuss the growing obsession with protein in the fitness community, particularly among endurance athletes. They explore the validity of this obsession, share personal experiences with protein intake, and delve into recent research suggesting higher protein needs for endurance athletes. The discussion covers various protein sources, the role of protein in recovery and mood stabilization, and practical tips for meeting protein goals. They also address the potential risks of relying too heavily on protein supplements and emphasize the importance of planning meals to ensure adequate protein intake.00:00 Celebrating Life and Birthdays02:26 The Protein Obsession: Valid or Not?05:02 Personal Experiences with Protein Intake08:01 Research Insights on Protein Needs10:44 Protein Sources: Whey vs. Casein13:32 The Balance of Protein and Other Nutrients16:23 Can You Have Too Much Protein?19:22 Practical Tips for Endurance Athletes22:52 Starting the Day Right with Protein24:44 Sustainable Protein Choices for Athletes27:17 Plant-Based Protein Options28:54 Protein Quality and Digestibility31:42 The Role of Protein Powders33:40 Balancing Food and Supplements38:15 Strategies for Meeting Protein Needs41:22 Closing Thoughts and Future Questions  Resources Mentioned in This Episode:​ Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com​Research article about protein: https://pubmed.ncbi.nlm.nih.gov/40117058/Connect with Me:​Instagram: @alexlarsonnutrition​Website: alexlarsonnutrition.comDon’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! Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Between the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:​Reduce fatigue and bounce back faster after training​Lower your risk of injury and improve body composition​Boost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here✨ This episode is brought to you by Between the Miles from Alex Larson Nutrition

Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance. 00:00:00 Introduction and Background00:00:00 Struggles with RED-S00:00:01 Transition to Cycling00:00:01 Cultural Differences in Nutrition00:00:02 Fueling and Nutrition Insights00:00:03 Overcoming Self-DoubtGuest Bio and ContactCécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels.Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling. Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comInstagram for Cecile https://www.instagram.com/cecilejeune/?hl=en Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here

In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating habits in children. 00:00 Balancing Parenting and Athletic Nutrition02:48 Convenience Foods for Busy Families05:28 Meal Prep Strategies for Athletes08:15 Automating Meal Planning11:08 Family Style Dining and Kid-Friendly Meals13:59 Creating a Weekly Meal Routine21:59 Navigating Family Meal Planning26:20 Quick and Easy Meal Solutions32:09 Batch Cooking and Meal Prep Strategies38:01 Embracing Flexibility in Meal Planning Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.comTHe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Beyond the Miles from Alex Larson NutritionEndurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:Reduce fatigue and bounce back faster after trainingLower your risk of injury and improve body compositionBoost your sleep, energy, and mood day-to-dayFor just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.👉 Check it out here

In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.00:00 Introduction to Caffeine and Endurance Performance02:27 Benefits of Caffeine for Endurance Athletes05:10 Understanding the Downsides of Caffeine07:48 Caffeine Metabolism and Genetic Factors10:24 Optimal Caffeine Dosage for Performance12:43 Caffeine Strategies for Endurance Events24:47 Strategic Use of Caffeine in Endurance Sports26:15 Caffeine Administration Methods and Their Effects29:00 Caffeine's Impact on Perception of Effort30:16 Managing GI Distress with Caffeine33:29 Caffeine and Sleep: Timing Matters36:50 Future Research Directions in Caffeine StudiesGuest Bio:Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Caffeine Recommended productsConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

In this conversation, the Alex Larson Nutrition team discusses the challenges athletes face when trying to maintain their nutrition while traveling, especially during vacations and work trips. They emphasize the importance of flexibility, planning ahead, and making intentional food choices to ensure athletes can enjoy their time away without compromising their health. The discussion covers practical tips for packing snacks, navigating dining options, and adjusting to new routines and time zones, all while maintaining a positive mindset about food and nutrition.00:00 Navigating Nutrition While Traveling08:16 Traveling by Plane: Challenges and Solutions16:56 Eating Well at Your Destination20:41 Healthy Eating on the Go23:40 Planning and Preparation for Travel25:28 Indulging While Traveling27:38 Navigating Alcohol Consumption29:57 Establishing Boundaries and Self-Talk30:46 Traveling Tips and Tricks33:16 Managing Jet Lag and Time Zones36:06 The Importance of SnacksResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian App for Managing Time Zones https://timeshifter.com/jet-lag-appRecommendations for Travel Items like Coolers, utensils, and exact snacks. Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

In this conversation, Alex Larson and veterinarian Katie Neshek, discuss the essential aspects of running with dogs, focusing on choosing the right breed, training, nutrition, hydration, and safety. They emphasize the importance of understanding a dog's needs and capabilities, as well as the etiquette required when running in shared spaces. The discussion also covers practical tips for managing heat stress, paw care, and the significance of proper equipment. Overall, the episode serves as a comprehensive guide for dog owners who want to incorporate their pets into their running routines.00:00 Introduction to Running with Dogs02:49 Choosing the Right Dog for Running05:18 Training Your Dog for Endurance08:15 Equipment and Gear for Running with Dogs11:09 Nutrition for Active Dogs13:49 Hydration Strategies for Dogs16:37 Managing Heat Stress in Dogs19:16 Paw Care and Injury Prevention22:11 Dog Etiquette on Trails24:50 Conclusion and ResourcesGuest Bio:Dr. Katie Nisek is the heart and soul behind North Star Off-Grid and Sawtooth Mountain Mobile Vet, bringing compassionate, holistic veterinary care directly to pets in remote and rural settings. With a deep respect for the outdoor lifestyle and a dedication to client education, she offers personalized wellness visits where pets feel safest—in their own environment. When she’s not tending to four-legged friends, Dr. Nisek is sharing her journey on Instagram, inspiring pet owners with practical tips and authentic stories from the field. Her gentle approach and unwavering empathy make her a trusted partner in pet care.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Guest Contact InfoYoutube https://www.youtube.com/@northstaroffgrid/videosInstagram https://www.instagram.com/northstarmutts/Vet Instagram https://www.instagram.com/sawtoothmountain_mobilevet/Light up VestDog SnackRuff Bar: https://ruffbar.com/?fbclid=PAQ0xDSwMXZitleHRuA2FlbQIxMAABp5xUjCfweaZg21vakIdWmVGZW3brC3eXCkA3-bDmQ1fnUH4jAsl7T9Cd1yXM_aem__-tHerla4Ef6-rqMnSS0jAMountain Wild is a great meat based treat: https://mountainwildpet.com/?srsltid=AfmBOoqRqCmajNJDgWfJ0bmK9czgLePt6n-B0qc_hn4eByM2h37tj37q(Code: VAGABONMUTTS for 10% off) Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also emphasizing the significance of defining personal success and building resilience. With practical strategies and relatable anecdotes, this dialogue serves as a valuable resource for athletes seeking to enhance their mental performance and overall well-being.00:00 Introduction and Personal Connections02:51 Training Progress and Expectations05:48 Understanding Plateaus in Performance08:42 Deliberate Practice and Goal Setting11:39 Defining Success and Personal Goals14:36 Managing Race Day Nerves and Anxiety18:38 Understanding Anxiety and Its Impact21:14 Managing Anxiety Through Characterization23:25 The Role of Nutrition in Anxiety Management24:38 Coping with Anxiety During Races27:30 Navigating the Low Points in Endurance Events31:00 Building Mental Toughness and Resilience32:37 Strategies for Different Race Distances35:47 Building Confidence for Big Goals38:55 Navigating Post-Event Transition41:05 Redefining Athletic Identity42:03 Aging and Athletic Performance44:35 Body Image in Endurance Sports50:07 Recommended Reads for Athletes51:38 Connecting with Erin AyalaGuest Bio:Dr. Erin Ayala (she/her) is the owner and founder of Skadi Sport Psychology, a mission-driven applied sport psychology practice based in Minneapolis, Minnesota, that serves athletes across the U.S. and Canada. As a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) with over a decade of experience in sport psychology, Dr. Ayala blends clinical expertise with athletic insight to deliver evidence-based support tailored to endurance athletes—including LGBTQ+ individuals, women, non-binary athletes, and those navigating life transitions like injury recovery or retirement .In her practice, she develops dynamic, interactive sessions that draw on health psychology, positive psychology, and mindfulness-based therapies. She helps clients reframe challenging thoughts, clarify values, set meaningful goals, and foster self-compassion while championing rest, quality sleep, and joy in sport. Beyond therapy, Dr. Ayala supports the broader sport psychology community by offering CMPC mentorship working with clinicians to meet certification requirements through personalized mentorship and tailored resources. She’s also an accomplished endurance athlete herself boasting multiple national podium finishes in gravel, fat-bike, ultra-endurance, and virtual racing .Dr. Ayala’s academic contributions include over 20 peer-reviewed articles and book chapters, and her work has been featured in Trail Runner, Bicycling Magazine, and The New York Times .Resources Mentioned in This Episode:​ Apply for 1:1 Coaching with an ALN Dietitian Books include: The Confidence Gap by Russ Harris, Meditation for Mortals by Oliver Burkeman, and The Champion’s Mind: How Great Athletes Think, Train and Thrive by Jim Afremow​Erin’s Contact◦Instagram  https://www.instagram.com/skadisportpsychology◦Website  https://www.skadisportpsychology.com/ Connect with Me:​Instagram: @alexlarsonnutrition​Website: alexlarsonnutrition.comDon’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 is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.Use code ENDURANCEEATS20 for 20% off!

In this conversation, Alex Larson and Derek discuss Derek's recovery journey after a serious car accident, emphasizing the importance of strength training for endurance athletes. They explore how to integrate strength training into busy lifestyles, the benefits of activation exercises, and practical tips for managing core strength and back pain. Derek shares insights on essential equipment for home workouts and the significance of consistency in training. The discussion highlights the balance between strength and endurance training, providing valuable resources for athletes looking to enhance their performance.Chapters00:00 Introduction and Background02:42 The Journey of Recovery05:26 The Importance of Strength Training08:04 Overcoming Barriers to Strength Training10:49 Finding Time for Strength Training13:35 Integrating Strength Training into a Busy Schedule24:01 The Importance of Recovery and Sleep25:04 Prioritizing Performance in Training26:44 Essential Equipment for Home Strength Training31:22 Understanding Strength vs. Activation Training37:29 Key Strength Movements for Endurance Athletes40:42 Addressing Back Pain in Endurance Sports46:12 Conclusion and Resources for Further TrainingGuest Bio:Derek Teele is the founder and head coach of Dialed Health, a strength training platform devoted to cyclists of all disciplines. A former professional downhill and enduro mountain bike racer, Derek’s early racing experience exposed him to the power of structured training and nutrition sparking his transition to a career in fitness. In 2013, he began working as a personal trainer, eventually founding Dialed Health in 2016. By 2018, he had opened an in-person training studio and launched his first online program  Derek holds multiple certifications, including NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Sports Nutrition (CSNC), Performance Enhancement Specialist (PES), as well as credentials from Equinox Tier 3, Kettlebell Athletics, and Trigger Point therapy. Dialed Health’s mission is to support cyclists by building strength, enhancing recovery, and optimizing nutrition and mindset, which reflects his belief in off-bike health translating into better on-bike performance.Today, Derek balances training clients online with his own riding, be it road, gravel, or XC mountain biking and continues to build tools and programs that help cyclists ride stronger, recover faster, and stay healthier around the globe.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Functional Workout VideoWorkout Gear LinksKettlebell https://amzn.to/4mhdaGS Long band https://amzn.to/3JaUtWN Short band https://amzn.to/46Pl45tAdjustable Dumbbells https://amzn.to/4fzHdXPFoam Roller https://amzn.to/4my6ZOcBench https://amzn.to/4oug5xzDerek’s ContactWorkouts https://dialedhealth.com/workoutsInstagram @dialedhealthYoutube https://www.youtube.com/channel/UC6xKmv1q7-oQEWoosfldtRQWebsite https://dialedhealth.com/Podcast Dialed Health https://podcasts.apple.com/us/podcast/dialed-health/id1480709469Email: derek@dialedhealth.comConnect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing. Whether you're an athlete or simply looking to enhance your well-being, this episode offers valuable insights and practical advice to empower your health journey. Tune in for a conversation that blends science with everyday application, ensuring you can thrive at every stage of life.Guest Bio:Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for sustainable nutrition practices and highlight the need for tracking progress to achieve body composition goals.00:00 Introduction to Body Composition Goals02:49 The Importance of Protein Intake05:37 Eating for Activity Levels08:09 The Role of Fruits and Vegetables10:58 Tracking and Accountability in Nutrition13:50 Building Healthy Habits Over Time16:59 The Importance of Individualized Nutrition Plans19:40 Conclusion and Final Thoughts23:34 Mindful Eating Strategies for Athletes27:34 Understanding Caloric Needs and Deficits33:19 Body Composition and Performance Goals37:07 Navigating Weight Gain During Training40:41 Body Image and Athlete Mental HealthResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this conversation, Alex Larson and Jonathan Little delve into the world of ketone supplements, exploring their types, mechanisms, and effects on endurance performance. They discuss the scientific research surrounding ketones, their potential benefits and drawbacks for athletes, particularly in high-intensity and endurance contexts, and the implications for those on ketogenic diets. The conversation also touches on the effects of ketones on recovery, sleep, and their role in managing type 2 diabetes, while emphasizing the need for further research in these areas.00:00 Introduction to Ketone Supplements02:37 Understanding Ketone Types and Mechanisms05:29 The Science Behind Endurance Performance08:00 Ketones and the Ketogenic Diet10:54 High-Intensity Performance and Ketones13:47 Cognitive Benefits of Ketones16:39 Sex Differences in Ketone Use19:01 Potential Recovery Benefits of Ketones23:21 Exploring Ketones and Muscle Glycogen24:34 Ketones and Sleep Quality25:39 The EPO Connection: Ketones and Endurance27:22 Skepticism and Scientific Inquiry28:39 GI Implications of Ketone Use34:54 Ketones in Type 2 Diabetes Management38:05 Future Insights on Ketones and PerformanceResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Original paper showing that exogenous ketone monoester supplements might enhance endurance performance (has never been replicated):https://pubmed.ncbi.nlm.nih.gov/27475046/ Our paper showing that ketone salts impair high-intensity exercise performance: https://pubmed.ncbi.nlm.nih.gov/28750585/ Collaborative paper with Dr. Gibala’s group showing that ketone monoester supplements might increase heart rate during endurance exercise:https://pubmed.ncbi.nlm.nih.gov/33646860/ Meta-analyses showing no impact of exogenous ketones on exercise performance: https://pubmed.ncbi.nlm.nih.gov/35042186/ Paper showing exogenous ketones might boost erythropoietin (EPO) post-exercise: https://pubmed.ncbi.nlm.nih.gov/36449571/ Paper showing exogenous ketones might improve sleep after exercise: https://pubmed.ncbi.nlm.nih.gov/37259248/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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 is brought to you by Stasher Bags. Get your fuel ready to go easily with these reusable bags!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on plant-based protein options and strategies for fueling during afternoon races. She provides practical tips for incorporating protein-rich foods into meals and snacks, as well as advice on how to effectively prepare for races that occur later in the day.00:00 Introduction to Plant-Based Nutrition03:29 Fueling for Afternoon RacesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this episode, Alex Larson interviews Serena about her experience competing in the Unbound XL, a grueling 359-mile race. They discuss Serena's extensive training regimen, her nutrition strategy, and the mental preparation required for such a challenging event. Serena shares insights on the importance of gut training, caffeine use, and maintaining a positive mindset throughout the race. The conversation also touches on the emotional journey of racing and the reflections Serena has post-race, emphasizing the need for recovery and patience after achieving a significant goal. In this conversation, Serena and Alex discuss the emotional and physical aftermath of Serena's recent cycling achievement, the challenges of recovery, and the importance of building confidence in racing. They reflect on the support from the community and the balance between personal goals and family time. The conversation highlights the journey of growth, both in cycling and personal development, and the excitement for future races and coaching opportunities.00:00 Introduction and Unbound XL Overview01:35 Training for the Unbound XL04:02 Nutrition Planning and Gut Training10:13 Caffeine Strategy and Mental Preparation13:24 Race Day Experience and Strategy17:25 Emotional Journey During the Race25:35 Reflections and Future Plans27:24 The Aftermath of Achievement33:03 Crossing the Finish Line35:26 Recovery and Reflection49:46 Building Confidence and Future GoalsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://www.serenabishopgordon.com/Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this episode of the Endurance Eats podcast, Alex Larson addresses common questions from endurance athletes, focusing on nutrition strategies for recovery, the importance of protein and supplements, and the necessity of carb loading for optimal performance in endurance events. She emphasizes the significance of mental health during recovery.00:00 Introduction to Mid-Season Fueling Episodes01:04 Nutrition and Mental Health During Recovery03:51 Importance of Protein and Supplements for Healing06:04 Carb Loading for Endurance Events07:52 Engagement and Personalized Nutrition CoachingResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this episode of the Endurance Eats podcast, Alex Larson discusses essential hydration and fueling strategies for endurance athletes, emphasizing the importance of personalizing these guidelines based on individual needs and circumstances. She also addresses common concerns about weight fluctuations when changing dietary habits, particularly with increased protein intake, and offers practical advice for managing nutrition effectively while training.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!

In this episode of the Endurance Eats podcast, Alex Larson addresses common nutrition questions from endurance athletes. She discusses the pros and cons of eating the same meals daily during peak training, emphasizing the importance of nutrient variety, listening to one's body, and maintaining enjoyment in meals. She also provides tailored nutrition strategies for athletes with irregular work schedules, highlighting the need for consistent protein and hydration, while varying carbohydrate intake based on training demands.00:00 Introduction to Mid-Season Fuel Episodes00:38 Eating the Same Meals: Pros and Cons03:25 Nutrition Strategies for Irregular SchedulesResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Connect with Me:Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comDon’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!