The Eat for Endurance Podcast

Latest Episodes:

From Burnout to Endurance: Emily Halnon on Joy, Nutrition & Running Dec 19, 2024

Show notes

Welcome to episode 106 of The Eat for Endurance Podcast! It’s been a few months since my last Athlete Nutrition Profile, so I’m extra excited for today's guest - writer, trail runner, and mountain athlete, Emily Halnon.

Emily's essays and articles explore the intersection of running and the human experience, and have been published in a number of major media outlets. She also recently published her first book, called To the Gorge.

To the Gorge is a beautiful memoir that Emily wrote about losing her mother to a rare uterine cancer and setting the Fastest Known Time (FKT) on the 460-mile Oregon Pacific Crest Trail (PCT) later that year to celebrate her Mom's life and help process her grief.

In addition to setting the FKT, Emily has run the Hardrock 100 for the last three consecutive years, finishing 6th female this past summer.

Emily and I cover a wide variety of topics across her life, including:

Early memories of food and mealtimes with her family in Vermont
Her time as a competitive swimmer and the positive nutrition influence of her high school coach
Her transition from swimming to running, motivated by her mother's love of the sport
Emily's mental health struggles, including an eating disorder and depression, which coincided with her identifying as a more "serious" road runner and triathlete
Moving from DC to Oregon, where she started trail running, began therapy, ditched her watch, and rediscovered joy in running
Trail magic and other treats on the PCT
How she fuels during trail adventures as well as races, like the Hardrock 100
What she currently struggles with in her everyday and performance nutrition
Her tips for how to care for yourself through hardship

I hope you enjoy this interview as much as I did!

FYI, this is the last episode of Season 6. If you'd like to support my free content, you can:

Shop using my affiliate links (e.g. EATFORENDURANCE20 at SkratchLabs)
Share the podcast and rate/review wherever you listen
Join my Patreon community
Buy an Eat for Endurance hat - free shipping!

I’ll be back in mid Jan with Season 7! Wishing you all a healthy & happy New Year.

Links:

Emily’s website and Instagram
Check out my free nutrition downloads
Fill out a new client inquiry form if you'd like to work 1:1 together in 2025
Get in touch at claire@eatforendurance.com

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).

Nutrition for Active Women in Midlife and Beyond with Sports Dietitian Val Schonberg Dec 05, 2024

Show notes

Welcome to episode 105 of The Eat for Endurance Podcast! Sports Dietitian Val Schonberg, MS RD CSSD MSCP joins me to discuss several key topics relating to midlife nutrition and health for active women.

Val is a Certified Menopause Practitioner with The Menopause Society and helps women rethink aging, avoid harmful restrictions, and adopt sustainable lifestyle changes for vitality and long-term health.

Here are the topics that Val and I cover in this information-packed episode:

1. Protein needs in midlife and beyond:

Why adequate protein is crucial in peri- and postmenopausal women
How protein needs change for sedentary, active, and highly active women
Why there is some debate about protein recs based on current research
How to consume adequate protein without neglecting other key nutrients

2. Low energy availability (LEA) vs. perimenopause:

Distinguishing between perimenopause and LEA
The importance of addressing symptoms and providing adequate nutrition in both cases to support health and fitness goals

3. Weight gain and body image challenges:

Coping with body changes during perimenopause and postmenopause
Why restriction usually just puts you further away from your goals
How to work with rather than against your body during this time
Examples of how to advocate for yourself during healthcare visits
Using the 5 stages of grief framework to find body acceptance and peace

4. Weight loss medications (GLP-1s) for women in midlife:

When these drugs might be helpful, including in the clinical setting
Potential risks to consider when thinking about taking these drugs

5. Carbohydrates and energy:

Why carbs are essential for active women at all stages of life
Remembering that many carbs are plant foods that benefit health and performance
The importance of individualizing your nutrition plan to your life and needs vs following a generic protocol that you read in a book
Why incorporating ALL types of carbs that you enjoy is crucial to leading a fun, fulfilling, and healthy life

This was SUCH a fantastic discussion and I'm grateful to Val for generously sharing her time and expertise. In case you missed it and want to learn more on this topic, Episode 72 with sports dietitian Dina Griffin provides a great overview of peri- and postmenopausal nutrition for female athletes.

Links:

Visit Val's website and follow her on Instagram
Check out my free nutrition downloads (I currently have seven!)
Sign up for my monthly newsletter to get free nutrition tips, recipes, and more
Join my Patreon community to support the pod while getting awesome merch, special discounts, and other perks
Get in touch at claire@eatforendurance.com

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 to Take Care of YOU This Holiday Season: 5 Practical Tips [Bonus Episode] Nov 19, 2024

Show notes

Welcome to Episode 104 of The Eat for Endurance Podcast, which is a special bonus episode on how to practice self-care during the holidays!
The holiday season can be a time of joy, caring, and giving. But let’s be real: it’s also easy to get swept up in the hustle and bustle, leaving little time or energy to care for yourself.

This year, let’s do things differently. In today's episode, I’m sharing my top five tips to help you take care of YOU.
Here's a quick summary of my five tips:
First, eat consistently and adequately. Nourish your body every 3-4 hours to keep your energy levels high and to feel less out-of-control around food later in the day. Don’t skip meals or “save” calories on holidays. If you're traveling, plan ahead and pack snacks to avoid prolonged periods of time without food.
Second, focus on your priorities and goals. Identify what helps you feel your best - whether it’s regular exercise, adequate sleep, or enjoying hobbies - and make time for at least some of those things, even when life gets hectic. Figure out ways to be flexible, rather than fall prey to all-or-nothing thinking.
Third, set boundaries to protect your time and mental health. For instance, learn how to handle encounters with diet or body talk, and set appropriate boundaries with loved ones so that you're able to carve out time for yourself.
Fourth, learn to say no when needed. It’s okay to decline commitments to protect your time and energy. Decide what’s essential, share responsibilities, and avoid overcommitting. You may even need to say no to yourself sometimes (e.g. resting instead of doing your planned workout).
And lastly, try a positive moments journal. Take just two minutes before bed to jot down moments of gratitude or things that made you feel something positive that day. This small habit has been SO helpful for my mental health.

Wishing you a wonderful, safe, and delicious Thanksgiving holiday with loved ones! Stay tuned for my next full episode on December 5th.
Links:

Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

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).

Nutrition for Teenage Athletes with Sports Dietitian Bob Seebohar Nov 14, 2024

Show notes

Welcome to Episode 103 of the Eat for Endurance Podcast, featuring Sports Dietitian and endurance athlete Bob Seebohar, MS RD CSSD CSCS.

Bob comes back on the show today to chat about nutrition for teenage athletes. We both work with high school and collegiate athletes and thought it would be worthwhile to share our experiences as well as our professional expertise on this important and complex topic.

Bob and I cover nutrition for teenage athletes from many different angles, including:

- How nutrient needs of teenagers differ from those of adults
- The impact of puberty on nutrition and performance in both genders
- The importance of prioritizing nutrition for brain development
- How to keep over-scheduled teenagers well-nourished
- How to navigate peer pressure and the influence of social media
- How to support teenagers through body image struggles, especially as their bodies change so frequently
- Fueling challenges that result from sports team or family dynamics
- How lack of sleep impacts nutrition choices and what to do about it
- Why teenagers need to gain some nutrition knowledge and skills before college
- How parents can role model health-supporting behaviors and attitudes
- And SO much more!

Whether you’re a current or future parent or a teenage athlete yourself, I hope you find this episode useful.

Links & Announcements:

Bob’s website: https://www.enrgperformance.com/
Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

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).

Ask Me Anything: Collagen Supplements, Candy at Work, Protein at Breakfast, and More Oct 31, 2024

Show notes

Happy Halloween and welcome to Episode 102 of The Eat for Endurance Podcast. In my first Ask Me Anything episode in over two years, I'm tackling four listener questions on the following topics:
1. If / when you should take collagen supplements and if so, what is an effective dosage
2. How to eat on rest days and specifically, if you need to eat protein at breakfast
3. How to fuel yourself during a 200 miler, especially at mealtimes
4. How to stop mindlessly eating candy everyday from the candy bowl at work
I address each of these questions in depth, and ask many of the follow-up questions that I would normally ask if these listeners were my 1:1 clients.
I hope you find this episode helpful, and I would love to answer YOUR nutrition questions in my next Ask Me Anything episode! Just email me at claire@eatforendurance.com.
Have a safe and fun Halloween!
Links & Announcements:

Watch this episode on my YouTube page
Check out my free nutrition downloads, including the Food Rules, Fears and Beliefs Worksheet that I mention during question 4
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Music Credit: Joseph McDade

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).

Athletes and Mental Health with Sports Psychologist Riley Nickols Oct 17, 2024

Show notes

Welcome to episode 101 of The Eat for Endurance Podcast, featuring sports psychologist and certified eating disorder specialist Riley Nickols, PhD, CEDS-C.
Riley is the founder of Mind Body Endurance, and works with athletes on a wide range of mental health and sport performance issues. He also is an endurance athlete himself, as well as a running and USA Triathlon coach.
Riley and I explore the intersection between common mental health challenges, nutrition, and performance among athletes, often drawing from our own experiences as providers in private practice. This episode is a bit of a grab-bag in terms of topics that we cover, including:

The impact of fear and anxiety on nutrition and performance, and examples of how to address these feelings
How life stress can contribute to underfueling, overtraining, and REDs
How to navigate poor body image moments and body weight fixation
How to cultivate mental resiliency in everyday and athletic situations
Other mental / behavioral barriers to self-care
Prevalent myths about eating disorders
And more!

Riley and I provide practical steps that you can take to better support your mental health as a person first, and athlete second. I hope you find this episode helpful, and as always, I welcome any feedback, questions or comments.

Links & Announcements:

Mind Body Endurance’s website and Instagram
Watch this episode on my YouTube page
Check out my free nutrition downloads
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

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 to Get Better Sleep with Melissa Azzaro, The Hormone Dietitian Oct 03, 2024

Show notes

Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo!
I’m excited to share my interview with Melissa Azzaro, RDN LD aka The Hormone Dietitian about how to get better sleep. Melissa and I talked for over 90 minutes about a TON of different factors that impact sleep, including nutrients, eating patterns, supplements, lifestyle behaviors, and more.

Sleep is a huge and complicated topic, and sleep problems are often linked back to numerous things.

Here are some of the things we highlighted:

Why hormone imbalances, including during perimenopause and times of low energy availability, lead to sleep issues
What types of dietary habits and patterns impact sleep quality and quantity
How eating enough, and including enough carbs, is so important for sleep
Why drinking alcohol is doing you no favors in the sleep department
The effects of caffeine on sleep and differences among indiviudals
Herbal and nutrient supplements that may improve sleep
How exercise can affect sleep, especially relating to timing
Other lifestyle factors that impact sleep (e.g. light, temperature, etc)
And so much more!

When thinking about how to get better sleep, your best bet is to start with some basic, foundational things. Listen to the episode for some recs and ideas!
Just a heads up - this conversation has large sections that are mostly focused on women, whether it’s talking about hormonal shifts and symptoms during perimenopause or relating to PCOS, or about other female-specific challenges. This is partly because Melissa is a women's health dietitian!
But don’t worry, we cover many things that are relevant to everyone too. I hope you enjoy the episode!

Links & Announcements:

Melissa’s website and Instagram
Watch this episode on my YouTube page
Check out my free nutrition resources
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks
Get in touch at claire@eatforendurance.com.
Music Credit: Joseph McDade

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).

Understanding REDs with Rebecca McConville, MS RD LD CSSD CEDRD-S Sep 19, 2024

Show notes

In Episode 99 of the Eat for Endurance Podcast, I'm doing a deeper dive into low energy availability and Relative Energy Deficiency in Sport, aka REDs, with sports dietitian, eating disorder specialist, and REDs expert, Rebecca McConville, MS RD LD CSSD CEDRD.

Rebecca wrote the book “Finding Your Sweet Spot - How to Avoid REDs,” and offers a REDs informed provider certification program, which I took and loved earlier this year. I was eager to get her on the podcast because she does an amazing job of translating the science into digestible information that everyone can relate to and understand.

Even if you’re familiar with low energy availability and REDs, you will want to listen to this episode. Rebecca uses a variety of helpful analogies to explain the often complex ways that the body responds to chronic underfueling over time.
Also, we dig into many different health and performance consequences of REDs, including some that may not be on your radar. For example, did you know that high cholesterol can result from chronic underfueling and may be a sign that your body is in survival mode?
If you think REDs doesn't apply to you because you don't play sports, think again. REDs applies to anyone who is active, and is very common among recreational athletes.

There's SO MUCH more to this topic that we didn't have time to cover, so I'll just have to get Rebecca back on the show when she is done with her next book to continue our awesome conversation.

I've said this about many interviews, but this was honestly one of my favorite episodes. I hope you enjoy it as much as I did!
Links & Announcements:

Learn more about Becca: Website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

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).

Recovery Nutrition for Endurance Athletes with Claire Shorenstein, MS RD CSSD Sep 05, 2024

Show notes

In Episode 98 of the Eat for Endurance Podcast, I’m taking advantage of a short break between guests to bring you a solo episode all about recovery nutrition for endurance athletes.

Many of my clients are training for some exciting events this Fall, and I’m getting lots of questions about what to eat after exercise. Even if you’re not training for a specific event or doing long hours-long training sessions, recovery nutrition still is extremely important.

In this episode, I’m going to teach you about the main puzzle pieces that impact recovery (nutrition, sleep, rest, life stress), specific nutrition and hydration guidelines to promote recovery and overall health, and how to apply these guidelines to real life as meals and snacks.

If you are more of a visual learner, I covered this topic in a recent blog post on my website. There you’ll find much of the same content as well as plenty of helpful graphics.

I hope you find this episode helpful and as always, I welcome your questions, feedback and topic requests!

Links & Announcements:

Relevant blog posts: “What to eat after a long run” and “How much do I need to eat as an endurance athlete?”
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch at claire@eatforendurance.com
Music Credit: Joseph McDade

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).

Finding Joy in Fitness and in Fueling with Coach and Runner Amanda Katz Aug 22, 2024

Show notes

Welcome to Episode 97 of the Eat for Endurance Podcast, featuring runner, coach, and native New Yorker, Amanda Katz.
Amanda identifies as a body neutral strength and run coach, and believes that all bodies deserve a fitness experience without punishment, guilt, or shame. Amen to that.
I’m a big fan of Amanda's positive, often hilarious fueling and fitness messages on social media and on her own show, Between Two Coaches. I'm also grateful for her frequent attacks on the toxic fitness, health and wellness culture that is pretty much unavoidable in today's world.
Amanda and I discuss a wide range of topics and explore many tangents, including:

What life was like growing up in Queens
Her relationship with food and movement when she was young
How she navigated a variety of different eating disorders and disordered eating behaviors as a young adult
What nutrition looks like now that she is “in recovery,” including some of her favorite sports nutrition products, cuisines, and meals
Her journey to becoming a runner and coach
Her bagel shop order and why cottage cheese needs to be left alone
How she fuels herself to stay energized and adequately nourished during her long days of coaching, especially while marathon training herself
Foods and products that you’ll find in her backpack as a fitness professional
Random things that make her piss boil (nutrition edition)
And so much more!

I hope you enjoy learning all about Amanda and hearing her nutrition story.

Links & Announcements:

Amanda’s website and Instagram
Watch this episode on my YouTube page
Check out my free and for-purchase offerings
Sign up for my email list to download my FREE fueling before exercise guide
Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching
Shop using my affiliate sports nutrition discount codes for Momentous (EATFORENDURANCE15) and for Skratch (EATFORENDURANCE20)
Join my Patreon community to support the pod while getting free merch, special discounts, and other perks
Please subscribe or follow the show and rate/review it wherever you listen
Get in touch: claire@eatforendurance.com.
Music Credit: Joseph McDade

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).

Our TOPPODCAST Picks

Follow Us

Stay Connected

The Eat for Endurance Podcast

Related Podcasts

Links

Stay Connected