Want to get in touch? Send Claire a message!

Welcome to episode ONE HUNDRED of The Eat for Endurance Podcast! Woohoo! Originally I had planned a "Best Of" episode to celebrate, but didn't get my act together in time. Instead, I'll be releasing that later in the year. If you have a favorite episode or clip that you think I should include, let me know!

In the meantime, I’m really excited to share my interview with Melissa Azzaro, RDN LD, aka the Hormone Dietitian, about nutrients, eating patterns, supplements, and lifestyle behaviors that impact sleep.

Melissa and I talked for over 90 minutes about a TON of different issues as they relate to sleep. 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 (timing, balance of / quantity of certain nutrients, etc) 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)

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 in part because Melissa is a women's health dietitian. There are also many parts of this episode that are relevant to everyone, but just wanted to give you a heads up!

Either way, hope you enjoy this episode about how to improve your sleep through nutrition, supplements, and lifestyle behaviors.

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

Support the show

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

Want to get in touch? Send Claire a message!

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

Support the show

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

Want to get in touch? Send Claire a message!

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

Support the show

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