Free Daily Podcast Summary
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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- 3 days ago22 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!
- 1 weeks ago48 min
63: Hormones and Menopause: What Active Woman Needs to Know with Dr. Carla DiGirolamo
Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and long-term health.00:00 Living the Dream: A Journey into Nutrition and Athletics05:12 Bridging the Gap: Athletic Women and Hormonal Health11:09 Understanding Hormones: The Key to Athletic Performance19:46 Interpreting Lab Results: An Athletic Perspective22:48 Hormone Therapy: Trends and Conversations in Athletics23:16 The Rise of Hormone Awareness28:11 Understanding Hormone Therapy and Athletic Performance34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes36:33 Body Composition Changes in Midlife Women42:46 Exploring GLP-1 Medications in Female AthletesAbout Dr. Carla DDr. Carla DiGirolamo is an OBGYN specializing in women's hormonal health and performance. She helps active women navigate every stage of life, from menstrual health and amenorrhea to perimenopause and menopause, using evidence-based strategies to support both athletic performance and lifelong health.Website: https://www.drcarlad.com/ Blog: https://www.drcarlad.com/blog/ Instagram: dr_carla_dThis 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!
- 3 weeks ago11 min
62: Mid Season Fuel: Dealing with Evening Sugar Cravings Part 2
If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them.Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them.In This Episode, You'll Learn:Why sugar cravings aren't always about self-controlHow certain medications can increase appetite and cravingsMedical conditions that may contribute to overeatingThe connection between stress, emotions, and eating habitsHow poor sleep and fatigue impact hunger hormonesWhen binge eating disorder may be part of the pictureThe role alcohol and other substances can play in appetite regulationPractical strategies to identify your personal triggers and respond with intention00:00 Understanding Sugar Cravings in Athletes02:50 Exploring Underlying Medical Conditions04:41 The Impact of Emotional Eating09:00 Addressing Binge Eating Disorder10:19 Influence of Substances on AppetiteThis 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!
- Jun 25, 20269 min
61: Mid Season Fuel: Dealing with Evening Sugar Cravings
If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete.In this episode, you'll learn:Why nighttime sugar cravings are often a sign you're not eating enough during the dayHow underfueling impacts your energy, recovery, and hunger hormonesCommon nutrition mistakes that lead to late-night snackingSimple ways to fuel consistently so you feel satisfied all dayPractical strategies to reduce cravings without cutting out your favorite foodsIf you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence.Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life.00:00 Understanding Sugar Cravings08:40 Strategies to Combat Evening CravingsThis 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!
- Jun 10, 202633 min
60: Mid Season Fuel: Fueling Stage Races with Serena Bishop Gordon
Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.In This Episode, We Discuss:Why Stage Racing Requires a Different ApproachThe Nutrition Priorities for Stage RacingHydration Strategies That Support PerformanceRecovery Between StagesThe Importance of SleepTraining for the Demands of Multi-Day Racing00:00 Introduction to Mountain Biking Skills02:47 The Journey of Identity and Self-Discovery05:36 Challenges of Stage Racing08:19 Nutrition Strategies for Stage Races11:00 The Importance of Recovery and Sleep13:56 Traveling and Time Zone Adjustments for Races17:55 Adapting to New Time Zones20:42 Morning Routines for Stage Races24:18 Common Fueling Mistakes in Stage Racing27:51 Prioritizing Nutrition in Stage Racing31:52 Training for Stage Races36:17 Special Blend Gravel CampsGuest Bio: Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth.Links for Guest: https://www.serenabishopgordon.com/https://www.instagram.com/serenabg/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-loadingOregon Trail WebinarConnect 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!
- May 27, 202622 min
59: Mid Season Fuel: Fueling Athletes Post-Bariatric Surgery and/or on Peptide Meds
What happens when endurance sports and bariatric nutrition intersect? In this episode, Alex sits down with Kim Tirapelleto explore the unique challenges and opportunities facing post-bariatric athletes. From fueling long training sessions to maintaining muscle mass and navigating GLP-1 medications, this conversation highlights why individualized nutrition strategies matter more than ever.Kim breaks down the different types of bariatric surgeries, explains how digestion and absorption can impact performance, and shares practical strategies endurance athletes can use to fuel well without overwhelming their systems. Whether you work with bariatric athletes, are one yourself, or simply want to better understand this growing area of sports nutrition, this episode offers a thoughtful and evidence-informed perspective.In This Episode, We Cover:The differences between sleeve gastrectomy and Roux-en-Y gastric bypassWhy fueling strategies need to be individualized post-surgeryHow endurance athletes can approach carb loading after bariatric proceduresSports nutrition products and fuels that may be better toleratedThe impact of GLP-1 medications on appetite, recovery, and performanceStrategies for preserving muscle mass while training and losing weightResearch gaps in bariatric sports nutrition and where the field is headed00:00 Introduction to Bariatric and Sports Nutrition02:55 Understanding Bariatric Surgeries05:45 Nutritional Considerations for Endurance Athletes08:41 Sports Fuels and Their Impact11:14 Carb Loading Strategies for Bariatric Athletes14:04 The Role of GLP-1 Medications16:57 Maintaining Muscle Mass Post-Surgery19:45 Conclusion and ResourcesGuest Bio: Kim Tirapelle is a registered dietitian specializing in bariatric and sports nutrition, with a focus on helping active individuals fuel confidently after weight loss surgery. Through her work with endurance athletes and post-bariatric clients, she combines evidence-based nutrition strategies with practical, individualized support to help athletes optimize performance, recovery, and long-term health. Kim is passionate about bridging the gap between bariatric care and sports nutrition, especially in areas like fueling tolerance, muscle maintenance, and endurance training. She is also the host of the Active Bariatric Nutrition Podcast, where she shares education and insights for active bariatric individuals and practitioners alike.Links for Guest:Active Bariatric Nutrition PodcastKim Tirapelle’s WebsiteInstagram @activebariatricTikTok @activebariatricThis 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-loadingMaurten Gel 100Hüma Energy Gels
- May 13, 202615 min
58: Mid Season Fuel: Marathon Nutrition, Race Day GI Issues & Fueling Strategies Answered
If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃♀️⚡Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.Alex answers common runner questions around:Timing gels earlier to prevent energy dipsCarb loading before big training runs and racesNatural fuel options like maple syrupManaging acid reflux and GI issues during runsHydration mistakes runners make mid-seasonWhat to eat before and after long runs for better recovery00:00 Introduction and episode overview00:33 Understanding insulin response and energy boosts from gels01:55 Strategies to prevent energy lows and delay fatigue03:16 The role of carb loading in marathon performance04:13 Using natural fuels like maple syrup for endurance07:21 Managing acid reflux and GI issues during races09:14 Addressing vomiting and gut issues during races12:00 Post-race nutrition and hydration tips14:16 Pre-race dinner and race morning nutrition15:37 Final tips for race day fueling and hydrationThis 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.This Episode is Brought to You By Carb Culture ShopGrab your merch from the shop with saying that endurance athletes just get!You can learn more at alexlarsonnutrition.com. 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-loadingCarb loading episodeSweat test calculator Blog Fueling after A RacePancake bowl recipeCreatine episodeConnect 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!
- Apr 29, 202646 min
57: Flip The Mic: Getting to Know the Dietitian Behind Endurance Eats
In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time.On the nutrition side, she shares her fueling philosophy, including how to approach daily nutrition, race-day strategy, and common mistakes endurance athletes make.This episode is a great way to learn more about the brains behind Endurance Eats podcast00:00 Introduction and Rapid Fire Questions02:30 Alex's Athletic Journey and Community in Sports05:14 Transitioning to Endurance Sports08:11 Lessons Learned from Endurance Sports11:05 Training with a Coach and Balancing Life13:40 Nutrition and Strength Training Challenges16:30 Upcoming Races and Goals19:20 Bucket List Races and Future Aspirations22:02 Nutrition Focus: Iron Levels and Supplements30:24 Nutritional Supplements and Preferences31:25 Exploring Favorite and Least Favorite Products33:21 Hydration Strategies and Gels35:02 Sodium Bicarbonate and Performance40:28 Unwinding and Balancing Life45:43 Future Projects and Substack Launch52:19 Rapid Fire Questions and Fun InsightsThis 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 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 10 Day Protein Meal GuideSerena Bishop Gordon (Coach) Unbound Gravel RaceOregon Trail Gravel RaceFueling Field Notes (Substack) 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!
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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