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Endurance Eats: Daily Summaries Delivered
by Alex Larson
Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.
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- 6 days ago43 min
71: Iron Deficiency in Female Endurance Athletes with Dr Cory Dugan
Your labs came back “normal”… but you’re exhausted, your training feels harder than it should, and something still feels off.Iron deficiency is incredibly common in female endurance athletes and if ferritin isn’t being checked, you could be missing a really important piece of the puzzle.Today on the Endurance Eats Podcast, we’re talking about iron deficiency in endurance athletes, particularly female athletes.I’m joined by Dr. Cory Dugan, a postdoctoral research fellow at the LSU Pennington Biomedical Research Center and a researcher in iron deficiency and women’s health. Cory earned his PhD from the University of Western Australia, where his work focused on iron deficiency management and treatment in active females.My goal with this episode, along with my three-part ferritin series on Substack, is to give you the knowledge and language you need to better advocate for yourself at your doctor’s office.We’re breaking down what ferritin actually tells us, why hemoglobin alone doesn’t give us the full picture, why female endurance athletes are especially vulnerable to low iron stores, and what we actually know about iron deficiency, fatigue, and athletic performance.Because being exhausted all the time shouldn’t automatically get written off as “normal.”What You’ll LearnThe difference between iron deficiency, iron deficiency without anemia, and iron deficiency anemia and why knowing the difference mattersWhy your hemoglobin can look completely normal while your iron stores are already running lowWhy ferritin is one of the most important numbers to understand when you’re looking at iron statusWhy there’s still so much disagreement around what counts as “low” ferritinWhy Cory advocates for looking beyond the traditional ferritin cutoff, especially in athletesHow hard training and inflammation can affect ferritin and potentially make your results harder to interpretWhy female endurance athletes have so many overlapping risk factors for iron deficiency, including menstrual blood loss, GI blood loss, sweat losses, foot-strike hemolysis, and exercise-induced changes in iron absorptionAnd if you’ve ever been told your labs are “fine” while you’re still wondering why you feel so tired, this is an episode I really want you to hear.Resources Mentioned My three-part ferritin series on SubstackPART 1: Ferritin: The Number No One Agrees OnPAR 2: Ferritin Low, Everything Else Normal: Now What?PART 3: Iron and Ferritin - Supplementing SmartDr. Cory Dugan’s website Dr. Cory Dugan on Instagram Dr. Cory Dugan on LinkedIn Dr. Cory Dugan’s free iron risk questionnaire Dr. Cory Dugan’s plain-language iron guide for women “The Misogyny of Iron Deficiency” by Dr. Cory Dugan Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Leave a quick review to help more endurance athletes find the showHave Questions or Suggestions?Send me a message, and I might cover it in a future episode!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coach
- 1 weeks ago16 min
70: What’s Not Being Said About Women’s Sports (ft. pro athletes Dakotah Popehn, Chelsea Sodero, Cécile Lejune)
What does it actually mean to be a woman in endurance sports right now?I’ve been thinking about this episode for more than a year, and I knew I didn’t want it to be another conversation focused only on the challenges women face. So I asked three incredible professional female endurance athletes the same four questions and their answers went in directions I think we all need to hear. Because what our bodies can do is a whole lot more interesting than what they look like.In this special episode of the Endurance Eats podcast, I’m bringing together three professional athletes from three different corners of endurance sport: Olympic marathoner Dakota Popane, 2022 IRONMAN World Champion Chelsea Sodaro, and professional gravel cyclist Cecile Lejeune.We talk about what they love about being women in sport, how they wish we talked about female athletes differently, the conversations our sports still aren’t having enough, and what they want the next generation of girls and women to know about performance and body image.We also get into the media’s fixation on female athletes’ bodies, the need for more women-specific sports research, motherhood and professional sport, athletic longevity, and why preserving the joy of sport matters.These are three very different perspectives and that’s exactly what makes this conversation so good.What You’ll Learn Why getting beaten by a woman should never be treated as an insult and what that attitude says about the way we still view women’s performanceWhat Dakota, Chelsea, and Cecile genuinely love about being women in endurance sportsWhy the conversation around female athletes needs to move beyond weight and appearance and toward performance, preparation, tactics, and mindsetWhat the coverage of the 2025 Tour de France Femmes revealed about the way we talk about women’s bodies in elite sportWhy women-specific research still has a long way to go and why better research matters for athletes at every levelHow pregnancy, motherhood, sponsorships, and professional sport collide in ways we still aren’t talking about enoughWhy longevity shouldn’t mean only staying physically healthy, it should include protecting your mental health and your joy in sportWhat some of the best women in endurance sports want younger female athletes to understand about their bodiesWhy helping the next generation develop a healthier relationship with food and body image starts with what we model for themThe reminder I hope every athlete takes from this episode: being strong, powerful, and capable matters so much more than chasing a certain appearanceResources MentionedDakota Popane — Endurance Eats Episode 47Chelsea Sodaro — Endurance Eats Episode 56 Cecile Lejeune — Endurance Eats Episode 33 Dr. Abbie Smith-Ryan — Endurance Eats Episodes 25 & 26: Follow Dakota Popane Follow Chelsea Sodaro Follow Cecile Lejeune Connect with Me:Follow along for more practical sports nutrition and fueling support: Instagram: @alexlarsonnutritionWebsite: alexlarsonnutrition.comWork with Alex Larson Nutrition: https://alexlarsonnutrition.com/Check out our endurance nutrition tools and resources Don’t Forget to Subscribe!Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.Have Questions or Suggestions?Send me a message<st
- 2 weeks ago43 min
69: The Food and Sleep Connection: What the Science Says
What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well?It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that.In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-Onge to dig into the fascinating, bi-directional relationship between sleep and nutrition.Marie-Pierre’s background is in nutrition, and her research explores how sleep duration, diet quality, meal timing, and other lifestyle factors influence energy balance and cardiometabolic health. She’s also the co-author of Eat Better, Sleep Better.And I loved this conversation because it confirms something my team and I see with our endurance athletes all the time: when we improve how an athlete fuels during the day, sleep often improves right along with it.We talk about what happens to hunger when you’re sleep deprived, why eating more earlier in the day may benefit both sleep and metabolic health, and what athletes with evening workouts can do when training and bedtime are uncomfortably close together.We also get into magnesium, tart cherry juice, melatonin, sleep trackers, women’s hormonal changes, and why your watch’s sleep score shouldn’t necessarily dictate how you feel about your day.What You’ll LearnWhy sleep and nutrition have a bi-directional relationship, meaning poor sleep can change how you eat, while what you eat may also affect how well you sleepWhat happens to hunger and satiety hormones when you’re sleep deprived and why you may legitimately feel hungrier after a rough nightWhy overeating after several nights of poor sleep isn’t necessarily a willpower problem and what I want you to get curious about insteadWhat researchers found when people restricted their sleep by about 90 minutes for six weeksWhy a higher-quality diet with more fruits, vegetables, fiber, whole grains, nuts, and seeds is associated with better sleepThe fascinating connection between eating five servings of fruits and vegetables per day and less fragmented sleepWhy I’m such a fan of front-loading nutrition How eating later in the day may affect your body’s ability to wind down for sleepWhat the research actually says about magnesium, tart cherry juice, melatonin, and GABA for sleepWhy consistent bedtimes and wake times matter and how “social jet lag” can affect your health and eating patternsHow hormonal changes throughout the menstrual cycle and the menopause transition may influence women’s sleepWhy your Garmin, Apple Watch, Oura Ring, or other sleep tracker can be useful data but shouldn’t override how you actually feelResources MentionedMarie-Pierre St-Onge’s websiteMarie-Pierre St-Onge on LinkedIn Eat Better, Sleep Better by Marie-Pierre St-Onge and Kat Craddock Marie-Pierre St-Onge’s interview on the Huberman Lab podcast 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 of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Br
- 3 weeks ago41 min
68: Losing Weight During Race Season? What These Sports Dietitians Think
If your stomach always seems to betray you on race day, your gel might not actually be the problem.GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do before race day to lower the odds of an emergency porta-potty stop.In this episode, Hanna, Mary, and I dig into why athletes experience nausea, reflux, cramping, loose stools, and other GI problems during endurance events and how we troubleshoot them with our athletes. We talk about everything from pre-race nerves and racing harder than you train to carb loading, fiber, caffeine, hydration, travel, hormones, and underlying physiological issues.Most importantly, we explain why there’s no one-size-fits-all solution. Your best defense is practicing your strategy, paying attention to patterns, and creating a race-day plan that works for your gut.What You'll LearnWhy your race pace—not your sports nutrition—might be behind your GI issuesHow nerves and adrenaline can completely change your appetite and ability to tolerate foodWhy B and C races—or full race-day simulations—can expose fueling problems before your A raceHow to practice fueling during hard efforts instead of always taking nutrition during recovery periodsWhy carb loading can backfire when fiber, fat, or fructose gets too highThe surprisingly important connection between coffee, caffeine, and your pre-race bathroom scheduleWhy dehydration can wreak havoc on your gut during longer endurance eventsHow travel, time zones, late race starts, and disrupted routines can change your digestionWhy blindly copying a pro athlete’s caffeine or electrolyte strategy can be a recipe for troubleWhen persistent GI problems may have nothing to do with nutrition—and when it’s time to involve your healthcare teamResources MentionedPrecision Hydration sweat testing Previous carb-loading episode FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingIf you’re experiencing chronic GI issues and can’t figure out what’s causing them, consider working with our team or another sports dietitian experienced in endurance nutrition: https://alexlarsonnutrition.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!This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition
- Aug 19, 202619 min
67: DIY Sports Fuels: Make Your Own Hydration Mixes, Gels & Electrolyte Drinks for Less
Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.So… can you just make your own?In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs.We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products.But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day.In this episode, we cover:What to look for in high-carb sports drink mixesWhy combining glucose and fructose can help athletes absorb more carbohydratesHow the wrong carbohydrate balance may contribute to GI issues during long endurance eventsWhy some athletes combine high-carb mixes with electrolyte productsHow to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrateThe 2:1 and 1:0.8 glucose-to-fructose ratiosWhy you’ll want a food scale if you’re making your own sports fuelHow much money DIY sports nutrition could potentially saveThe pros and cons of homemade fuel versus pre-packaged productsHow to make DIY sports gels using high-carb drink mix, maple syrup, or other optionsCreative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita”Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual toleranceWhether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring.And remember: more DIY doesn’t necessarily mean more complicated. The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently.If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for your body and your sport.This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian FREE Carb Loading 101 Guide Episode MentionedKitchen ScaleConnect with Me:Instagram: @alexlarsonnutritionWebsite: al
- Aug 12, 202625 min
66: Why Your Stomach Hates You On Race Day, And What To Do About It
GI issues can derail a race fast, but your gel isn’t always the problem.In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.In this episode, you’ll learn:How race-day nerves can impact appetite and digestionWhy racing harder than you train can cause GI issuesHow fiber, fat, caffeine, and hydration affect your gutWhy carb loading should be practiced before race weekendHow travel, hormones, and changes in routine can play a roleWhen persistent GI issues may be about more than nutritionThe takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day.00:00 Introduction to Race Nutrition and Gut Health00:40 Anticipating Race Day Issues and Outliers01:19 Race Day Simulation and Carb Loading Tips02:08 Personalized Nutrition and Managing Nervous Stomachs03:25 Handling Race Day Anxiety and Expectations04:43 Process Goals vs. Outcome Goals in Racing05:57 Managing Gut Issues During High-Intensity Efforts07:19 Gut Training and Hydration Strategies08:30 Pre-Race Nutrition and Avoiding Bloating09:41 Travel, Routine, and Race Day Planning11:19 Hormonal and Physiological Factors Affecting Digestion13:20 Caffeine's Role in Race Day Gut Issues15:14 Adjusting Nutrition for Hormonal Changes17:23 Psychological Aspects of Race Nerves19:43 Structural and Physiological Causes of Gut Problems22:29 Race Day Planning and Routine Optimization24:45 Hydration and Fueling Logistics26:43 Winging It vs. Planning in Race Nutrition27:38 Working with Healthcare Professionals for GI Issues28:40 Structural Causes of Reflux and GI Problems29:29 Closing Remarks and Future TopicsThis episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingConnect 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!
- Aug 5, 202648 min
65: Training for Life: Dr. Rachel Goldman on Stress Management, Body Image and Getting Out of Your Own Way
What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being.Dr. Rachel shares why so many endurance athletes get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body, and why learning to adapt, rather than striving for perfection, can help you perform better over the long term. Together, Alex and Dr. Rachel discuss practical mindset shifts that can help athletes navigate training through busy seasons of life without losing sight of what matters most.Whether you're training for your next race, balancing family and work, or simply trying to build a healthier relationship with food and exercise, this episode offers practical tools to help you move forward with greater confidence and compassion.Why endurance athletes are especially prone to all-or-nothing thinkingHow chronic stress affects performance, recovery, and overall healthThe difference between a fixed mindset and a growth mindset in trainingWhy flexibility often leads to greater long-term success than perfectionHow social media influences body image and athletic identityPractical ways to reframe comparison and quiet negative self-talkWhy fueling for performance requires both physical and psychological flexibilityHow to define your own "healthy, happy weight" instead of chasing a number on the scaleThe importance of viewing food as fuel while maintaining a balanced relationship with eatingWhy "training for life" may be the healthiest approach to both sport and everyday livingFollow Dr. Rachel on social media: https://www.instagram.com/drrachelnyc/Website: https://www.drrachelnyc.com/ Get Dr. Rachel’s Book When Life Happens https://amzn.to/4g4KGzl00:00 Introduction and Background02:50 The Role of Running in Mental Health05:51 Stress Management and All-or-Nothing Thinking08:38 Navigating Life's Challenges and Flexibility11:27 The Impact of Stress on Performance14:10 Reframing Goals and Expectations17:24 Training for Life: Preparing for the Unexpected20:19 Body Image and Comparison in Athletes28:01 Body Diversity in Athletics30:45 Reframing Body Image and Performance33:30 Food as Fuel: The Athlete's Perspective37:26 Bridging the Gap: Knowing vs. Doing41:34 Managing Setbacks: Injuries and Identity46:26 Practical Tools for Change: Insights from the BookThis episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingConnect with Me:Instagram: <a hr
- Jul 29, 202622 min
64: Elevated Blood Sugars in Endurance Athletes: Is It Pre-Diabetes or Under-Fueling?
Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose monitors (CGMs).You'll also learn when blood sugar data can be useful, when it can be misleading, and why context matters when interpreting glucose trends. Rather than chasing perfectly flat blood sugar, this conversation highlights how strategic fueling supports both performance and overall health.Whether you're curious about CGMs, managing energy during long training sessions, or simply want a better understanding of how your body uses carbohydrates, this episode offers practical, evidence-based guidance.This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.comFREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loadingInsulin Episode MentionedConnect 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!
About Endurance Eats
Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you're a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.
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