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Aaron and I return for part 2 of our conversation around wearable and tracking technology for athletes; their pros and cons, place in sport, and our experience using them professionally and personally. We dive into the realm of nutrition and fitness tracking tools like Cronometer and Strava, plus biomarker software like InsideTracker.…
 
What's the deal with wearable technology? Things like the Whoop strap, Oura ring, Apple Watches, glucose monitors, etc. are becoming more and more popular in the athletic performance scene, claimed to give an "edge" to tracking performance metrics. But is this tech something we should all be focused on? Friend of the podcast and previous co-host of…
 
Today I'm joined by young professional ski mountaineering "skimo" racer and ultrarunner, Grace Staberg. Grace is 19 and already taking the mountain athletic racing calendar by storm, competing for the USA National Skimo team at the World Cup and World Championship level, and also winning mountain running races. We talk skimo racing 101, nutrition f…
 
I'm joined this week by registered dietitian and mountain athlete, Eden Morris. Hailing from Jackson Hole, Wyoming, Eden has been a guest on the podcast before. This time we delve into the world of mental health in sport, the challenging world of social media, identity and ego as an athlete, comparison, and beyond. Follow Eden on Instagram, @garden…
 
After a long break from the podcast, I return to share my experience from Unbound Gravel 200 and then provide some wisdom on bridging the gap between science and practice for eating for ultra-endurance performance. I cover the general principles of ultra-endurance nutrition for training and racing through some recent research reviews, which are sha…
 
This week I sit down with Australian professional cyclist, Brodie Chapman. Brodie races for the FDJ Nouvelle-Aquitaine pro team at many of the calendar's biggest races. She's also been a proud and passionate vegan for the entirety of her professional career. We talk about veganism in sport, how she fuels her training and racing adventures, the dark…
 
We're back with the second half of the Plant-Based Athlete FAQ, diving in and answering the most common questions about performance nutrition as an athlete following a plant-centered diet. I'm joined by fellow mountain athlete and nutrition coach, Vic Johnson, to discuss topics like iron and performance, the differences between vegan and omnivorous…
 
In the final installment of my Plant-Based Athlete Nutrition information series, I'm joined by fellow plant-powered mountain athlete and nutrition nerd Vic Johnson. We answer the most frequently asked questions pertaining to performance nutrition for plant-based athletes. In the first part of the two-part episode, we dive into questions like WHY st…
 
Uri Carlson is a registered dietitian and mountain athlete from Breckenridge, Colorado who works with a multitude of athletes to fuel their performance with an emphasis on real food and a positive relationship to nutrition. To learn more about Uri and connect with her, follow her on Instagram @uri_carlson or her website innerwildnutrition.com.…
 
In the second installment of a series dedicated to helping new, aspiring, or experienced plant-based athletes thrive with their nutrition, I discuss some key nutrients to be aware of, their sources, and how to incorporate them into your diet through foods. I then share a sample day meal plan that fits the needs of a hard training athlete.…
 
I sit down with Coach Jason Koop, the head ultrarunning coach for CTS Coaching and the host of the popular ultrarunning podcast, KoopCast. We discuss his early days of coaching, working with the punches of COVID-19 in sport, youth athlete development, battling nutrition quackery and misinformation, and plenty more. Keep up with his wisdom on social…
 
Introducing a new series on the podcast: a primer for new and experienced plant-based athletes alike to thrive and do it right. This first installment is meant as an introduction to the series and some steps and advice for getting started.
 
This is part 2 of the round table conversation with cycling coach Isaiah Newkirk of FasCat Coaching. We go back and forth discussing topics like Strava and power meters for junior athletes, nutrition and weight, training the body and mind in younger athletes, being a multi-faceted athlete, the future of coaching, and more. Be sure to check out Isai…
 
Kicking off season 3 of In The Flow with a conversation I recently had on the Training Edge Podcast, hosted by friend and fellow coach, Isaiah Newkirk. We dive into a round table type discussion of various topics related to sport, coaching, and nutrition, including coaching junior vs. adult athletes, nutrition education for youth athletes, and more…
 
I share my favorite moments from the wonderful conversations I've had on the podcast this year, and reflect back on some of the lessons learned from them. Thanks to all of the fantastic guests of the show, and to you, the listener, for joining me in this crazy year.
 
Mina Leslie-Wujastyk is a professional climber, nutritionist, physiotherapist, and co-host of the Curious Climber podcast. We chat about her diagnosis and experience with Relative Energy Deficiency in Sport, podcasting, nutrition philosophies, vipassana meditation, and more. Follow Mina on Instagram @minaclimber and her website, https://www.minales…
 
Kelly McNulty is a PhD researcher specializing in understanding the female athlete, particularly the menstrual cycle's influence on athletic performance. She's also the founder of period of the period, a social media platform dedicated to shifting the paradigm and narrative for women's health and performance in sport by disseminating evidence-based…
 
Winter is here in the mountain West and with COVID very much remaining a fixture of our lives, more mountain dwelling athletes are likely going to be venturing into the backcountry for some movement, solitude, and nature therapy and escape crowded ski resorts. With that comes the need for understanding the nutrition demands of a pretty intensive sp…
 
Dr. Kristin Keim is a clinical sports psychologist who has worked with many top performers across sporting disciplines, including world champion mountain bike star, Kate Courtney. Her work centers around supporting athletes and their "village" to pursue performance in sport and in life. We talk flow states, performance philosophy, the intersections…
 
This week, I answer listener questions on the 4th installment of Ask Me Anything. I cover topics like soy controversy, omega 3 supplementation, how my diet has changed over the last 5 years, protein intake, music tastes, nutrition education and behavior change in sport, and plenty more. Big thanks to everyone who submitted questions, I hope this is…
 
Will Girling is a sports performance nutritionist (MSc, SENr) working with a variety of athletes, and is the lead nutritionist for EF Pro Cycling. A chef and athlete himself, Will brings a ton of wisdom to the show from his work with WorldTour riders and amateurs alike. We talk about the importance of cooking for building self efficacy in nutrition…
 
I'm baaaaaack. Quite excited to be back in the podcast flow after a few weeks off, and I jump straight in with some updates and musings on wearing the coach and nutritionist hat, labelling good vs. bad food, and seeing the big picture of eating well as a human|athlete.
 
What determines how fast we run, ski, ride, or swim? How do we improve our endurance? This week on the podcast, I discuss the three major physiological determinants of endurance performance, why they matter and how to improve them, plus how nutrition is involved and why we need to also consider the big picture. For more, including the show notes fo…
 
I speak with former pro cyclist, mom, sports nutritionist and bone health expert Anne Guzman on a variety of topics including relative energy deficiency in sport, bone health and nutrition, absolutism and dogmatism in nutrition, the role of the coach in the world of nutrition, and more. To learn more about Anne, visit http://theprokit.com/p/anneguz…
 
One of the greatest social issues and dilemmas of our time is something that almost all of us engage with every single day: social media. I’ve shared my thoughts on this before, have deleted my accounts many times, and just like a lot of us, really struggle with the addictive and mental aspects of these technologies. So, after watching the new Netf…
 
Connecting with a bigger purpose behind what we eat is critical for long term success and sustainability as humans and athletes. I check in with a status report on my own food and nutrition philosophy with discussions on veganism vs. plant-based, ethical and moral implications of what we eat, and why athletes should look beyond performance in diet.…
 
Mountain athlete, nutrition nerd, ski coach, and insightful human Lizzie Larkins returns to the show to answer listener questions about plant-based nutrition for athletes, discuss healthy mindset around things like Strava and competition in the era of COVID-19, and more.
 
What does your relationship with sport actually look like? Have you been struggling with motivation with the lack of competition and feelings of uncertainty? You're not alone, but it's time to take a look at your relationship to sport and hit the refresh button.
 
Welcome to another installment of The Friday Flow, where I take a quick dive into a specific topic to help you in your quest to achieve excellence as an athlete and human. This week in the flow I discuss protein for endurance athletes: why is it important, how much do we need, and where should we get it? Listen in for discussions on specific recomm…
 
there’s no doubt that body mass is an important metric for endurance sports like cycling or running, but there also exists a paradox of which the focus on weight undermines the other arguably more important determinants of success, health, happiness, and performance in athletes. In this short discussion, I share some thoughts and some realism on th…
 
Coffee. The most widely used psychoactive drug (caffeine) and one of the top traded commodities on the planet. Is it something we should avoid? Should we drink it for health or performance? What does the science say? In this short episode, I break down some of the main evidence around coffee and caffeine and whether you should be concerned about yo…
 
A cornerstone of improving and progressing as an athlete is learning from mistakes and failures, and the job of coaches and practitioners is to support this growth. Nutrition is a critical piece of this, and many endurance athletes struggle with navigating the nutritional demands of their sport. These 3 mistakes are very common and once addressed a…
 
If you’re an athlete, particularly an endurance athlete, chances are you’ve experienced some kind of gastrointestinal distress or problems, shall we say, in the area of digestion before, during, or after exercise. It’s a very complicated topic, as both the causes and solutions are far from clear cut. But this week’s episode I sit down with register…
 
This week, I'm back with another installment of the Research Report, a series that takes a deep dive into scientific research studies or papers to analyze the methods, results, and conclusion around the article and add commentary and philosophical discussion to help live more healthfully and optimally as athletes and humans. Today we look at a new …
 
Practicing meditation has been one of the most important habits in my life, both as a human and athlete. I take a break from the nutrition side of things to share my thoughts on the benefits of meditation, how it fits into the context of sport, why now more than ever we should develop a practice, and end with a short, 10 minute guided meditation se…
 
Toms Skujiņš is a professional Latvian road cyclist for Trek-Segafredo based in Girona, Spain and Boulder, Colorado. I sit down for a chat with Toms about staying motivated during quarantine, philosophies around sport and nutrition, lessons learned from the pro peloton, and what it's like to wear the polka-dot jersey at the Tour de France. Follow…
 
I answer listener questions ranging from plant-based supplementation, recovery nutrition, musical tastes, what's the deal with collagen, my thoughts on oil in the diet, and more. For full show notes and references, visit intheflownutrition.com/blog.
 
Christie Aschwanden is a science writer, journalist, and endurance athlete. In her book Good to Go she dives into the science behind recovery and looks critically at many of the popular recovery modalities to answer the question: what actually works? I chat with Christie about the big picture perspectives on recovery and how to gain confidence and …
 
As COVID-19 sweeps its way across the planet, everything is changing in a way that is beyond anything we've ever experienced. Today I sit down with my good friend Vic Johnson to chat about how athletes can stay positive, proactive, and productive during a global pandemic. We talk training, creating your own "epic", pandemic shopping food choices, c…
 
Advanced sports dietitian Gemma Sampson beams in to the podcast from COVID-19 lockdown in Girona, Spain for a conversation on the common mistakes athletes make when it comes to fueling and nutrition, relative energy deficiency in sport, plant-based performance, favorite recipes, considerations for young athletes, and more. For more on Gemma, check …
 
Fueling for an ultra endurance kind of event is daunting and there’s a lot of information out there. Some good, some not so good. So my goal today is to help sort through things through an evidence informed position and figure out how to best fuel for something like the Dirty Kanza. I’ll talk about substrate utilization, high carb vs low carb, nutr…
 
Why does food matter? It can be easy to get so zoomed in on performance and health that we miss the bigger picture. Forget about things like ethics and the environment, and how our food choices impact things bigger than ourselves. But connecting with a greater why for eating in a certain way, or making an effort to give a couple more sh*ts about wh…
 
In preparation for the 2020 Dirty Kanza 200 mile bike race in 3 months, I'm introducing a new series documenting the training and nutrition demands from an evidence-based translation of science into practice. In this introductory episode, I break down what the DK is all about, my goals with this series, and what to expect in future episodes. For mo…
 
Nutrition is often characterized as this highly complex science that can overwhelm us easily, and as athlete’s we already have a lot going on from training and competing, travel, gear, and other commitments. But it doesn’t require degrees in nutrition or a deep level knowledge of the science to make good food choices - at the end of the day, it rea…
 
This week on the show I sit down with Lizzie Larkins, a senior on the University of Vermont nordic ski team to chat about the lifestyle of a nordic skier and the lessons she’s learned going through some periods of overtraining and underfueling and how she now applies her studies as a nutrition major to training and racing. We also discuss RED-S in …
 
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