The Eat for Endurance Podcast

Latest Episodes:

Behind the Mic with Lindsey Hein: Fueling Life as a Running Coach, Podcaster, and Mom of 4 Oct 02, 2025

Show notes

In Episode 125 of The Eat for Endurance Podcast, I’m joined by running coach and podcaster Lindsey Hein.

If you’re a runner, you may already know Lindsey’s voice as she’s the host of the I’ll Have Another Podcast, and co-host of The Relay Podcast. She’s also a longtime distance runner, certified running coach, race announcer, and mom of four boys.

In this episode, we go behind the mic to talk about Lindsey’s personal journey through running, motherhood, and nutrition. From navigating major life transitions like a preventative double mastectomy and hysterectomy, to fueling a busy family of six, Lindsey shares what it looks like to juggle miles, meals, and motherhood, all while building a thriving career in the running community.

Lindsey and I discuss:

Her path from passionate runner to coach, podcaster, and community-builder
Real-world strategies for fueling an active family without overcomplicating meals
How major life transitions shaped her outlook on her body, nutrition, movement, and self-care
Why nutrition isn’t static, and how to let it evolve across life stages
The importance of authenticity and connection in coaching and podcasting

🎧 Tune in to learn more!

Links & Resources

Follow Lindsey Hein on Instagram and visit Lindsey's Website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Purchase my new fueling-themed stickers
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Shop all my affiliate links for Skratch, Tailwind, Momentous, and more
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Should Endurance Athletes Try to Change Body Composition During a Training Cycle? Sep 18, 2025

Show notes

In Episode 124 of The Eat for Endurance Podcast, I’m joined by sports dietitian and multi-sport athlete, Alex Larson, RD LD, to explore two important topics: triathlon nutrition and body composition for endurance athletes.

We dive into questions like what makes fueling for triathlon uniquely challenging, and whether or not endurance athletes should directly work on body composition goals during a training cycle (or, ever).

Key timestamps:

8:53: Triathlon nutrition

34:20: Body composition and endurance training

Alex and I discuss:

How fueling strategies differ across swimming, cycling, and running
Common nutrition mistakes triathletes make
How to build a solid pre-race meal, why fueling on the bike should be a “mobile buffet," and other race-day logistics
Troubleshooting fueling and other challenges during long-course triathlons
Whether or not endurance athletes should pursue body comp goals during training (Alex has a slightly different take on this one)
Which types of athletes should not be working on body comp changes
Why a performance and health-first approach should guide nutrition decisions

Heads up – we talk a lot about body comp for athletes in this episode, and it is a very nuanced topic. While "getting leaner" is a common goal for many active people, I want to be clear: your health, performance, and worth do NOT depend on you being "lean," however you define that.

It's okay to want to change your body composition, and for some athletes, this can be done safely in certain situations. It's also okay (and for some athletes, very necessary) to NOT chase body comp goals, ever. So please take care of yourself, and remember - your body is meant to change over time.

🎧 Tune in to learn more!

Links & Resources

Follow Alex Larson on Instagram and visit Alex's Website
Check out my NEW Ultimate Fueling Sticker Pack, a collection of 6 high-quality stickers to help you celebrate how you fuel your active lifestyle
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

How the Food Matrix Impacts Nutrient Absorption with Sports Dietitian Marie Spano Sep 04, 2025

Show notes

In Episode 123 of The Eat for Endurance Podcast, I’m joined by sports dietitian and nutrition communications specialist, Marie Spano, MS, RD, CSCS, CSSD.

Marie is the Sports RD for the Washington Nationals and Atlanta Hawks, and she has previously worked with powerhouse teams including the Atlanta Braves (World Series champions in 2021), Chicago Cubs, and more. I’ve admired Marie’s work and have been trying to get her on the show for many years, so I’m extra excited to finally share this conversation with you.

In this episode, we’re diving deep into the food matrix, including what it is, why it matters, and how it impacts nutrient absorption. As Marie explains, “Food is so much more than the sum of its nutrient parts.” We break down how nutrients interact within foods, how processing or cooking can change them, and what this means for fueling, recovery, and performance.

Marie and I discuss:

What the food matrix is and why it’s so important for athletes
How the food matrix impacts nutrient absorption, hunger/satiety, gut health, and more
Real-world examples of how protein, carbs, and fat behave differently depending on food form
The role of fiber, antioxidants, and other plant compounds in long-term health and performance
Why processed foods (like sports drinks, juice, or protein powders) can be the best choice for athletes in certain situations

🎧 Tune in to learn more!

Links & Resources

Follow Marie Spano on Instagram and visit Marie’s Website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime, discounted membership options available)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form (spots limited for 2025)
Shop all my affiliate links for Skratch, Tailwind, Momentous, and more
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

What Maurten's Lead Performance Dietitian Wants You to Know about Sodium Bicarb and Other Fueling Strategies Aug 21, 2025

Show notes

In Episode 122 of The Eat for Endurance Podcast, I’m catching up with Lauren Thomas, an endurance athlete and the Lead Performance Dietitian for Maurten in the US.

Lauren has been a collegiate sports RD, a Tactical Performance Dietitian within US Special Operations, and now works with athletes of all levels at Maurten.

This episode is a grab-bag of topics, all focusing on overcoming sports nutrition challenges to improve performance. From sodium bicarbonate and hydration to real-life fueling logistics, Lauren offers a thoughtful perspective based on her unique mix of experiences.

Lauren and I discuss:

8:32: Why athletes benefit from having the support of a multi-disciplinary team to reach health and fitness goals
13:23: Why fueling periodization matters, and how under-fueling on shorter training days can derail progress
29:10: Whether sodium bicarb is really worth the hype, and when it may help endurance athletes
37:00: When and how to correctly prioritize fluid, carb, and sodium intake, and why US athletes often overdo electrolytes
44:00: The role of sport culture and race terrain in shaping fueling strategies

FYI: This episode is NOT sponsored by Maurten. We do talk about Maurten products, as that is part of Lauren’s career and story, but as always, I encourage you to try different products and strategies to find what works best for you.

🎧 Tune in to learn more!

Links & Resources:

Follow Lauren on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
Interested in 1:1 coaching? Fill out a new client inquiry form
Support the pod by shopping with my affiliate codes
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

The Eat for Endurance Podcast Turns 6 🎉 + Birthday Giveaway! Aug 14, 2025

Show notes

🎂 The Eat for Endurance Podcast just turned SIX!

On August 13, 2019, I released my first two episodes, and it’s been quite a journey ever since. Today, I’m celebrating six years, 121 episodes, listeners in 162 countries, and countless inspiring conversations with athletes and sports dietitians.

Whether it’s been big-name guests like Courtney Dauwalter, Jesse Diggins, Meb Keflezighi, Lael Wilcox, Tara Dower, and Matt Wilpers, or incredible recreational athletes and fellow sports RDs, I’ve loved bringing you a wide range of nutrition stories and expertise since day one.

In this 13-minute episode, I share:

How the podcast began
A look back at standout guests and moments
The behind-the-scenes reality of keeping this show going (including things I haven’t figured out yet)
How YOU can help support the podcast’s future

To celebrate, I’m holding a special birthday giveaway to win one of two prizes:

An Eat for Endurance BOCO technical trucker hat + sticker
One free month in my Fuel for Life Crew membership

To enter: Visit THIS LINK and submit your name + email between August 14–21, 2025. One winner per prize will be chosen at random and announced on Friday, August 22nd.

Thank you for being here and fueling your training, and your life, with me these past six years. Here’s to many more!

🎧 Support the Podcast:

Share your favorite episode with a friend or on socials (tag me!)
Leave a 5-star rating & review on Apple Podcasts or Spotify
Subscribe wherever you listen (or on YouTube)
Join my Patreon community
Shop using my affiliate links
Join Fuel for Life Crew for just $30/month (cancel anytime)
Check out my free nutrition downloads and my masterclasses
Get in touch at claire@eatforendurance.com

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Why Fat is So Important For Athletes Jul 31, 2025

Show notes

In episode 121 of The Eat for Endurance Podcast, I’m joined by Natalie Robertello, MS RD CSSD of BeFueled Sports Nutrition. Natalie is a wealth of knowledge, and as an endurance athlete herself, she’s the perfect person to deep dive into the one macronutrient I haven't podcasted about yet...FAT!

We clear up myths, provide practical strategies, and cover everything else you need to know about how fat fits into everyday and performance nutrition.

Whether you’re still holding onto low-fat diet messaging, getting sucked into the current media surrounding seed oils, confused about saturated fats and cholesterol, or just unsure how much fat you need as an athlete, this episode will help you confidently include fat in a way that supports your performance, recovery, and overall health.

Natalie and I discuss:

Whether you really need to avoid eggs or limit higher fat dairy if you have high cholesterol
If seed oils are actually inflammatory (spoiler: they’re not)
The importance of omega-3 fats and when supplementation might help
Why going high fat low carb is not a great choice for most athletes
Why fat is essential for hormone health, nutrient absorption, satiety, meeting energy needs, and more

🎧 Tune in to learn more!

Links & Resources:

Visit the BeFueled Sports Nutrition website and check out her self-paced course, Power Up
Follow Natalie on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Embracing an Alcohol-Free Lifestyle as a Multi-Sport Athlete Jul 17, 2025

Show notes

In episode 120 of The Eat for Endurance Podcast, I’m joined by Emily Holland, a trail runner, climber, creative business owner, and all-around outdoor enthusiast based in Boulder, Colorado. Emily is the co-founder of Wild Poppy Creative Consulting, where she helps small businesses and creatives increase their impact.

I first connected with Emily earlier this year when she and her business partner, Angie (who you may remember from episode 110), supported me behind the scenes with this very podcast. We hit it off immediately, and I knew I wanted to bring her on the show to share her story.

In this episode, Emily shares her journey to embracing an alcohol-free lifestyle and how that decision has transformed her relationship with movement, food, and self-care. We also dive into how she fuels her multi-sport adventures, including trail running, hiking, rock climbing, and skiing, with more energy, joy, and intention.

Emily and I discuss:

Her evolution from using exercise as punishment to finding joy in movement
Why she chose to stop drinking alcohol and how it’s improved her mental and physical health
Fueling strategies for trail running vs. rock climbing
Her favorite sports nutrition tools and non-alcoholic beverages
How small mindset shifts around food, alcohol, and movement have made a big difference
That alcohol-free isn’t all or nothing, it’s about paying attention to how it makes you feel

🎧 Tune in to learn more!

Links & Resources:

Visit the Wild Poppy Creative Co website
Follow Emily on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Fueling on the Fly: Travel Nutrition Tips for Busy Athletes Jul 03, 2025

Show notes

In episode 119 of The Eat for Endurance Podcast, I’m on the mic solo to share some of my favorite travel nutrition tips for busy athletes, inspired by decades of personal experience and 10+ years as a sports dietitian helping active people fuel on the go.

Travel is fun, exciting, and can be an enriching experience from a fitness and nutrition perspective, but it can also throw your fueling routine completely off track.

Whether you’re headed out for local errands, a vacation, work trip, or a destination race, this episode will help you plan ahead with confidence (and without obsessing over every bite). You’ll walk away with practical, evidence-based strategies to stay fueled, hydrated, and energized wherever life takes you.

Key Takeaways:

Why travel nutrition matters (and the most common fueling mistakes)
How different types of travel impact your nutrition needs
Tips for commuting around town, work travel, vacations, plane vs road trips, and traveling for a race
How to stay proactive and create a flexible but individualized plan
Packing the right sports nutrition and gear to stay active while you're away
How to prep before and after a trip so you’re not scrambling for food

🎧 Tune in to learn more!

Links & Resources:

Travel Nutrition Tips & Checklist Freebie
Travel Snack Foods & Checklist Blog
Fueling on the Fly Masterclass
Carb Loading Mini Guide
Free Race Day Fueling Plan Templates
Join my membership service, Fuel for Life Crew, for $30/month (includes ALL of my masterclasses and downloads, cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

High Carb Fueling with the Scientist Behind Carbs Fuel Gels Jun 12, 2025

Show notes

In episode 118 of The Eat for Endurance Podcast, I’m joined by Aaron Gouw, an endurance cyclist and fellow Santa Cruz native. He's also the Co-Founder and Chief Product Officer of the sports nutrition brand Carbs Fuel.

Aaron holds a Master’s degree in High Altitude Exercise Physiology, and is currently finishing his PhD in Human Bioenergetics. For many years, he's been on his own journey as a competitive athlete trying to figure out how to fuel effectively without breaking the bank.

Aaron and I discuss:

How his personal fueling strategy has evolved over the last decade (including a story about his greatest nutrition fail ever)
What it takes to create an endurance gel from scratch in your kitchen
The current science behind high carb fueling, and if you should try it
Why simplicity, personalization, and gut training matter most when dialing in your fueling strategy

Key Takeaways:

High carb fueling (i.e. >90g/hr) can improve endurance performance, but only if it works for you and makes sense for what you're doing
Experimentation and gut training are both very important
Carbs Fuel offers a simple 50g endurance gel for just $2, making it one of the best value gels on the market
Fueling isn’t just about race day; it’s about consistently supporting your training, recovery, and life beyond the workout so you can feel your best

Whether you’re new to fueling or nutrition nerds like us, this episode is packed with practical advice and behind-the-scenes stories. Tune in to learn more!

FYI: This episode is NOT sponsored by Carbs Fuel. I enjoy their gel, love that it's affordable, and wanted to learn more about this brand. I encourage you to try lots of different brands and products to see which work best for you!

Links & Resources:

Visit the Carbs Fuel website
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Use code EATFORENDURANCE20 for 20% off at Skratch Labs
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Performance Supplements for Endurance Athletes: What Works (and What Doesn’t) with Vic Johnson May 29, 2025

Show notes

In episode 117 of The Eat for Endurance Podcast, I’m joined by fellow sports dietitian Vic Johnson, MPH, RDN, to break down one of the most talked-about and often misunderstood topics in the endurance world: performance supplements.

Vic works with many top trail and ultra athletes, and is an ultra runner himself, so he knows what it takes to fuel smart and optimize performance.

We dive into the latest research and give practical tips for popular endurance supplements like caffeine, ketone esters, and sodium bicarbonate, among others.

Our conversation will help you decide whether any of these ergogenic aids are worth your time and money. Spoiler alert: If the basics of fueling, hydration, sleep, and recovery aren’t dialed in yet, that’s where you should start!

Vic and I discuss:

Why caffeine is the most effective supplement for endurance performance
How sodium bicarbonate might help during hard efforts, but why it's risky
Whether ketones live up to the hype, and why they taste like battery acid
Other supplements like dietary nitrates, polyphenols, creatine, and collagen
How to safely and strategically approach supplements in training
Why the basics, including nutrition and hydration, matter most

Key Takeaways:

Caffeine has the most consistent benefits, but dose and timing matter
Sodium bicarb and ketone esters may help some athletes, but come with GI concerns and a steep price tag
Supplements are the cherry on top; focus on food, hydration, carb intake, recovery, and sleep first
Always test out supplements in training and adjust based on tolerance

🎧 Tune in to learn more!

Links & Resources:

Visit Vic’s Mountain Sports Nutrition website
Follow Vic on Instagram
Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)
Check out my free nutrition downloads
Interested in 1:1 coaching? Fill out a new client inquiry form
Join my Patreon community
Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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