The Eat for Endurance Podcast

Want to get in touch? Send Claire a message!

Meet Heather Caplan – a D.C. based Registered Dietitian, freelance writer, running coach, yoga teacher, podcast host, and mother. Heather and I connected back in 2015 at the SCAN (Sports Cardiovascular and Wellness Nutrition) Symposium in Portland OR, and I thought she would be a wonderful first guest on the Eat for Endurance Podcast!
Here are some of the topics that we cover:

• What is Intuitive Eating? (Hint - it's more than simply eating when you're hungry and stopping when you're full!)
• Intuitive eating and sports nutrition - reconciling the two
• What is HAES (health at every size)?
• Weight and sports performance - significance of “racing weight” and lowering weight during training (but at what cost?)
• Weight and health
• Pre-natal and Postpartum running

Resources:
Intuitive Eating Website: https://www.intuitiveeating.org
HAES website: https://haescommunity.com
Learn more about Heather Caplan:

• Website: http://heathercaplan.com
• You can find her podcast, RD Real Talk, here. You can find a link to her Intuitive Eating podcast series among other resources, here.
• Follow her on social media - @rdrealtalk and @heatherdcrd
• Lane 9 Project website: www.lane9project.org
• Fit Fueling sports nutrition & intuitive eating course – for more info, email [email protected]

Other Announcements:

• Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
• If you can afford to donate a few bucks to help support the show financially, given I do not currently have sponsors and podcasting is very very time consuming, please visit my Patreon page
• You can also support me by visiting my Amazon storefront
• Have nutrition questions, a guest or topic request, or any other feedback? Email me - [email protected].
• Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations. If you'd like to work with me for individualized nutrition support, please reach out!

Support the show

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

Want to get in touch? Send Claire a message!

Welcome to Episode 39 of the Eat for Endurance Podcast, during which Kristin Duyn, MScN joins me to tackle the very important topic of Relative Energy Deficiency in Sport (RED-S). Please note that Kristin is a Certified Sports Nutritionist, NOT a Registered Dietitian. I usually only feature fellow dietitians, but she had a really valuable story to share and we had a great discussion, so I hope you enjoy it.
What is RED-S? The International Olympic Committee introduced the term in 2014 (think of it as a more inclusive version of the Female Athlete Triad) to include both genders and describe a wider array of negative health and performance outcomes that can result from chronic under-fueling (i.e. low energy availability).

Energy availability (EA) is the amount of energy the body can use to perform normal, necessary functions after accounting for the cost of physical activity, which includes both training and other daily activities. Low EA (and eventually, RED-S) results when the body does not have enough fuel to meet its many energy demands. This may happen unintentionally as training volume increases, or intentionally, from trying to control weight, for example.

This is a key sports nutrition topic because meeting athlete’s increased energy requirements is essential to optimizing health and sports performance. Many athletes understand this, but still may struggle to fuel appropriately, and that is what I hope to help you with today.
Please note that like with Eating Disorders, RED-S doesn’t have a specific “look,” in terms of body weight or composition. Athletes may experience the repercussions of under-fueling while maintaining the same weight, so please look beyond the scale.
Here’s what we cover in this episode:

• Who is at risk for RED-S? What are some warning signs?
• Kristin’s personal experience with RED-S, chronic injuries, and missed sporting opportunities,
• How can we make sure we are eating enough, without obsessively counting calories or macros?
• The tricky topic of weight and performance, esp in the context of minimizing risk of under-fueling
• Amenhorrea (loss of period) - why it happens, why it’s not normal or okay, and getting it back
• Male specific issues related to RED-S and under-fueling
• Recovery after bone injuries

Thank you so much Kristin for chatting with me all about RED-S and putting up with my long, not always well-thought out ramblings on the topic! Clearly this stuff gets me fired up.

Follow Kristin on Instagram:

• https://www.instagram.com/kdnutritionist/

Announcements:

• Please SUBSCRIBE to and rate/review the show if you're enjoying these episodes!
• If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
• You can also support me by visiting my Amazon storefront
• Have nutrition questions, a guest or topic request, or any other feedback? Email me - [email protected].
• 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!

Hey guys! I’m excited to bring to you my third (and very overdue) Ask Me Anything episode! I just realized that the last time I did one of these was when Isla was 7 weeks old...and she’s now 17 months old. Yikes! Better late than never though, and I thank you for all the great questions you submitted.

As usual with these Ask Me Anything episodes, it’s completely unedited, recorded in one-go and off-the-cuff - so please forgive my rambling. :)

ALSO, I kick off the episode with a personal announcement (I’ll give you a big hint - I’m moving in TWO weeks!). Have a listen to get all the juicy details.
Here are some of the questions that I answer in this episode:

• How often should I recalibrate my sports nutrition plan?
• I’m training for my first 50k trail run. What are good examples of pre and post run foods?
• What is the best breakfast before a long run?
• I’ve been diagnosed with osteopenia as a 30 year old runner, found from abnormal bloodwork. General tips? (FYI - my next podcast episode goes into way more detail on this!)
• What are easy healthy recipes I can make in the crock pot / ninja pressure cooker for meal prep? (I only own an Instant Pot, but I try to help out as much as I can!)
• How does an active person determine the amount of protein they actually need?
• As a vegan, what should I be careful of?
• What is your perspective on cheat meals / days? (Hint - I don’t recommend them)

Thanks again for your questions! And remember, the best nutrition advice is individualized, so don't hesitate to reach out to me (or another) RD if you need more assistance! And please keep sending me questions, whenever they pop up, and I’ll be sure to add them to my next episode (which hopefully won’t take me over a year to do).

Announcements:

• Please help me grow the show by SUBSCRIBING if you're enjoying these episodes, and rate/review if you have a minute!
• If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
• You can also support me by visiting my Amazon storefront
• Have nutrition questions, a guest or topic request, or any other feedback? Email me - [email protected].
• 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. If you'd like to work with me for individualized nutrition support, please reach out!

Support the show

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

Want to get in touch? Send Claire a message!

Welcome to Episode 45 of the Eat for Endurance Podcast, featuring ultrarunner, mother, and former private nutrition client of mine, Veronica Leeds.I first met Veronica when she reached out to me back in 2018 when she was relatively new to the sport of ultra running and was seeking help with her everyday and performance nutrition. She had a young son and had started running as a way to literally escape the challenges of motherhood (ahem, I think I can relate to that one!!!). We worked on healing and strengthening her relationship with food and body, while helping her become a more competitive, resilient athlete. After about four months of working together, she was ready to continue on her journey on her own.
Fast forward to August 2021, when I was browsing Instagram and her smiling face came across my feed in an article for Ultra Running Magazine about her recent training and attempt to win Eastern States 100 miler. I was so impressed by how far she had come as an athlete. Even though Eastern States did not go as she had hoped, she has had so many successful events, placing 1st (or at least top ten) female in many races in the last couple of years. She has been training hard and has ambitious goals, and I immediately thought - I have to get her on the show!
We cover a lot in this episode, including her recent bike crash (which resulted in a TBI - thank goodness she is okay, and is slowly returning to running), her many years as a competitive equestrian show jumper, her struggles with food and body image, how she entered the sport of running and her rise to becoming a highly competitive athlete, and how being a mother to her 6 year old son has played into all of this.
Veronica is such a joy to talk to and I hope you enjoy this episode. Thank you so much, Veronica, for spending time chatting with me, and I wish you continued healing and a wonderful 2022 racing season!
Announcements:

• Please subscribe to and rate/review the show if you have a minute!
• If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
• You can also support me by visiting my Amazon storefront
• Have nutrition questions, a guest or topic request, or any other feedback? Email me - [email protected].
• 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. If you'd like to work with me for individualized nutrition support, please reach out!

Support the show

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

Want to get in touch? Send Claire a message!

Welcome to Episode 6 of the Eat for Endurance Podcast, featuring elite ultrarunner Maggie Guterl (aka “Maggatron”).

Maggie and I connected through Tailwind Nutrition, where she works as the Athletes & Events Manager, including managing the Tailwind Trailblazer group that I joined this year. If you’re one of my nutrition clients, that’s where all those awesome Endurance Fuel and Rebuild samples have been coming from! As I’ve said many times, I only support products that I genuinely like, and Tailwind definitely makes that list (FYI - Tailwind is not sponsoring this podcast, and I am not receiving any compensation to talk about their products).
Maggie recently moved to Durango, CO (where Tailwind is based) from Pennsylvania, where she grew up. After running her first marathon in 2009, she caught the endurance bug and ran her first ultra (a 24-hour race!) in 2011. She’s competed in numerous 24 hour races, Big’s Backyard Ultra (which she will be racing again on October 19th), and Barkley Marathons in 2018 (an insane race if you haven’t heard of it), among countless other ultras. In 2016, she placed 2nd in the Georgia Death Race and got her golden ticket to Western States 100 (essentially the Boston of ultras), where she placed 8th female.
This was one of my first podcast interviews, and I had so much fun talking to Maggie (as you can tell from all my laughter!) and hearing about how she got into the sport, shifted from bartending and partying life to being an ultra runner, and how she has been able to dial in her everyday and sports nutrition. Turns out you CAN run long distance and not puke your guts out! ;)
UPDATE: Maggie won Big's! As in, she was the last PERSON (not woman) standing. Read all about her nutrition running for 60 hours straight (yes, you read that correctly) here.
Links & Resources: Check out more on Maggie and some of the things we talk about

• Visit Maggie’s Website: www.maggatron.com
• Follow Maggie on Instagram and Twitter (@maggatronruns) - she just posted some great pics of her 7 Summits training run around Durango (61 miles / 12,800ft elevation gain / 15hr) that she mentioned in the podcast!
• Tailwind blog: Maggie’s 7 Ultra Training Tips
• Maggie on UltraSignup
• Western States 100
• Big’s Backyard Ultra and an article on the race
• Barkley Marathons - check out the documentary

Announcements:

• Please SUBSCRIBE if you're enjoying these episodes, and rate/review the show!
• If you can afford to donate a few bucks to help support the show financially, please visit my Patreon page
• You can also support me by visiting my Amazon storefront
• Have nutrition questions, a guest or topic request, or any other feedback? Em

Support the show

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