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Endurance Eats

Podcast Endurance Eats
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 pack...

Available Episodes

5 of 16
  • #15: Alex’s Training and Nutrition: Behind the Scenes
    In this episode of the Endurance Eats podcast, Alex Larson shares her personal journey through endurance sports, nutrition, and the challenges of balancing motherhood with training. She reflects on her experiences from her first triathlon to her current training regimen, emphasizing the importance of nutrition and gradual progress. Alex discusses her meal planning strategies, fueling techniques for performance, and the need for strength training. She also shares her upcoming challenges and goals, as well as future plans for her nutrition coaching business, wrapping up the first season of her podcast with gratitude and excitement for what's to come.In today’s episode, we’re diving into:00:00 Introduction to the Journey02:34 The Calling to Nutrition03:59 Postpartum Challenges and Nutrition06:19 Training and Progress Updates09:10 Nutrition and Meal Planning12:59 Fueling Strategies for Performance14:22 Balancing Strength Training and Cardio15:46 Upcoming Challenges and Goals17:41 Future Plans for Nutrition Coaching18:37 Season One Wrap-Up and Future InsightsResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Body Composition episodeCarbohydrate Guidelines Episode The Pancake Press Email Sign UpConnect 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!
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  • #14: 4 Key Mindset Shifts for Endurance Athletes to Improve Nutrition
    In this episode of the Endurance Eats podcast, Alex Larson discusses essential mindset shifts for athletes looking to improve their endurance nutrition. She emphasizes the importance of transitioning from a restrictive mindset to a fueling mindset, focusing on progress rather than perfection, prioritizing long-term gains over short-term fixes, and viewing food as an ally rather than an enemy. These shifts can lead to better energy levels, improved performance, and a healthier relationship with food.In today’s episode, we’re diving into:00:00 Introduction to Mindset Shifts in Endurance Nutrition06:42 Progress Over Perfection12:41 Food as an Ally, Not an EnemyResources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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!
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  • #13: Carrie Tollefson: From Small-Town Runner To Olympian
    In this engaging conversation, Alex Larson and Carrie Tollefson share their experiences from a recent ski retreat, discussing the challenges and joys of trying new activities. They delve into Carrie's early running journey, her family dynamics surrounding food and athletics, and the pivotal moments that inspired her to pursue elite running. The conversation highlights Carrie's experience at the Olympic Trials, the pressure of competition, and the importance of nutrition in an athlete's life. Throughout, themes of friendship, overcoming fear, and the impact of family support are woven into their narratives. In this engaging conversation, Carrie Tollefson and Alex Larson delve into the world of nutrition for athletes, discussing personal experiences with food choices before races, the misconceptions surrounding professional athletes, and the importance of fostering a positive relationship with food in parenting. They also explore the role of running in their lives and future plans, emphasizing the joy and community that comes with the sport.In today’s episode, we’re diving into:00:00 Skiing Adventures and New Friendships02:59 Embracing Discomfort in New Experiences05:57 Carrie's Early Running Journey08:53 Family Dynamics and Food Culture11:46 Inspiration to Pursue Elite Running14:57 The Olympic Trials Experience17:58 The Final Sprint to Victory20:55 Life as an Olympian23:58 Nutrition and Its Role in Performance27:44 Nutrition and Pre-Race Rituals34:12 Misconceptions About Professional Athletes37:38 Parenting and Nutrition Conversations45:12 Running's Role in Life and Future PlansGuest: Carrie TollefsenBio: Carrie Tollefson is an Olympic middle-distance runner, broadcaster, and advocate for healthy living. A 13-time Minnesota state champion and five-time NCAA champion at Villanova, she represented the U.S. in the 1500m at the 2004 Athens Olympics. Beyond competition, Carrie is a respected media personality, covering major marathons and championship races for ESPN, NBC, and USATF.TV. She’s also the National Fitness Director for Moms on the Run, a dynamic speaker, and host of the C Tolle Run podcast. Living in Minnesota with her husband and three kids, she continues to inspire others to GET AFTER IT!Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian 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!
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  • #12: Intersection of Nutrition + Mental Health for Athletes with Therapist Cindi Miller
    In this episode of the Endurance Eats podcast, host and registered dietitian, Alex Larson, and therapist, Cindi Miller, discuss the intricate relationship between mental health, nutrition, and athletic performance. They explore the impact of social media on self-perception, the importance of work ethic balanced with self-compassion, and the challenges athletes face regarding body image and disordered eating. Cindi emphasizes the need for individualized approaches to nutrition and mental health, the role of therapy, and the significance of understanding one's relationship with food. The conversation highlights the importance of flexibility in dietary habits and the necessity of finding the right support system for mental well-being.In today’s episode, we’re diving into:00:00 Introduction to Mental Health and Success02:52 The Impact of Social Media on Self-Perception05:57 Navigating Setbacks and Shame in Nutrition09:01 The Balance of Work Ethic and Obsession11:56 Body Image and Mental Well-Being in Athletes14:55 Understanding Body Composition Goals18:00 Disordered Eating vs. Eating Disorders20:58 The Role of Therapy in Mental Health23:50 Finding the Right Therapist26:59 The Importance of Individuality in Nutrition30:10 The Relationship Between Food and Mental Health33:00 Changing the Narrative Around Sugar36:04 The Role of Coaches in Athlete Mental Health39:00 The Journey of Self-Discovery in Therapy41:56 Conclusion and Future InsightsGuest Cindi MillerBio: Cindi is a mental health counselor licensed in North Carolina, Indiana, and Ohio. She is a coach at heart and was a collegiate volleyball coach for 7 years, and coached club volleyball for 11 years prior to becoming a therapist. This is where Cindi’s passion for mental health and exploring the roots of perfectionism began. She saw countless athletes struggling with body image, poor relationships to food and exercise, and full blown eating disorders. Cindi then began working in a residential and PHP treatment center to further her education around eating disorders and is a loud and persistent advocate for body acceptance, reducing shame and stigma around body size, and educating on the dangers of eating disorders and their parallels to “being healthy” and diet culture. Cindi also provides basic psychoeducation and coaching around anxiety, depression, burnout, boundaries, and perfectionism to athletic departments, teams, corporations, and individuals.Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian Affirmations for Athletes: Mindful eating and Body Positivity 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!
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  • #11: Electrolytes, Fluids and Performance: Insights from Precision Hydration
     In this conversation, Alex Larson and Lexi Kelson, registered dietitian for Precision Hydration, discuss the critical role of hydration and electrolytes, particularly sodium, for endurance athletes. They explore common hydration issues, the importance of fluid intake, signs of dehydration, and the benefits of sweat testing. The discussion also covers sodium preloading strategies for races and practical tips for maintaining hydration during training and events.In today’s episode, we’re diving into:00:00 The Importance of Sodium in Hydration03:09 Common Hydration Issues in Endurance Athletes05:46 Behavioral Aspects of Hydration09:07 Signs of Dehydration and Low Electrolyte Levels12:02 The Evolution of Hydration Strategies15:04 Understanding Sweat Testing17:58 Sodium Preloading for Performance21:04 Rehydration Strategies Post-Exercise24:00 Logistics of Hydration During RacesGuest: Lexi KelsonBio: Lexi is a Registered Dietitian who earned her master’s degree in Applied Nutrition with a focus on fueling for sports performance. She wears a few hats as the PF&H RD, conducting Sweat Tests out of Atlanta, GA and traveling for pro sports team testing gigs. With a background in journalism, she’s able to combine her skills with both words and science to write evidence-based blogs for the Knowledge Hub, create educational content and strategize fuel & hydration plans for athletes... plus a side of number crunching for case studies and athlete feedback. She may not be an endurance athlete, but she’s a powerlifter who can allegedly be persuaded to run a 5k every so often!https://www.precisionhydration.com/us/en/https://www.instagram.com/precisionfandhResources Mentioned in This Episode:Pancake Mug Recipe Apply for 1:1 Coaching with an ALN Dietitian  https://www.sciencedaily.com/releases/2015/03/150304075220.htm https://pubmed.ncbi.nlm.nih.gov/7965369/ https://www.researchgate.net/publication/314420338_The_role_of_sodium_in_the_body https://pmc.ncbi.nlm.nih.gov/articles/PMC4966593/ https://pmc.ncbi.nlm.nih.gov/articles/PMC2231307/ Precision Hydration Sweat Test: https://www.precisionhydration.com/sweat-testing/book-a-sweat-test/Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Enter this week’s giveaway for a $100 gift card to Precision Hydration to meet your hydration needs! Head to Instagram and find the giveaway post there for all the details!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, and I might cover it in a future episode!
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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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