Endurance Eats

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 Athletics

05:12 Bridging the Gap: Athletic Women and Hormonal Health

11:09 Understanding Hormones: The Key to Athletic Performance

19:46 Interpreting Lab Results: An Athletic Perspective

22:48 Hormone Therapy: Trends and Conversations in Athletics

23:16 The Rise of Hormone Awareness

28:11 Understanding Hormone Therapy and Athletic Performance

34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes

36:33 Body Composition Changes in Midlife Women

42:46 Exploring GLP-1 Medications in Female Athletes

About Dr. Carla D

Dr. 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_d

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 Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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?

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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-control

• How certain medications can increase appetite and cravings

• Medical conditions that may contribute to overeating

• The connection between stress, emotions, and eating habits

• How poor sleep and fatigue impact hunger hormones

• When binge eating disorder may be part of the picture

• The role alcohol and other substances can play in appetite regulation

• Practical strategies to identify your personal triggers and respond with intention

00:00 Understanding Sugar Cravings in Athletes

02:50 Exploring Underlying Medical Conditions

04:41 The Impact of Emotional Eating

09:00 Addressing Binge Eating Disorder

10:19 Influence of Substances on Appetite

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 Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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!

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 day

• How underfueling impacts your energy, recovery, and hunger hormones

• Common nutrition mistakes that lead to late-night snacking

• Simple ways to fuel consistently so you feel satisfied all day

• Practical strategies to reduce cravings without cutting out your favorite foods

If 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 Cravings

08:40 Strategies to Combat Evening Cravings

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 Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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!

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 Approach

• The Nutrition Priorities for Stage Racing

• Hydration Strategies That Support Performance

• Recovery Between Stages

• The Importance of Sleep

• Training for the Demands of Multi-Day Racing

  
  

00:00 Introduction to Mountain Biking Skills

02:47 The Journey of Identity and Self-Discovery

05:36 Challenges of Stage Racing

08:19 Nutrition Strategies for Stage Races

11:00 The Importance of Recovery and Sleep

13:56 Traveling and Time Zone Adjustments for Races

17:55 Adapting to New Time Zones

20:42 Morning Routines for Stage Races

24:18 Common Fueling Mistakes in Stage Racing

27:51 Prioritizing Nutrition in Stage Racing

31:52 Training for Stage Races

36:17 Special Blend Gravel Camps

Guest 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 Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

• Oregon Trail Webinar

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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!

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 bypass

• Why fueling strategies need to be individualized post-surgery

• How endurance athletes can approach carb loading after bariatric procedures

• Sports nutrition products and fuels that may be better tolerated

• The impact of GLP-1 medications on appetite, recovery, and performance

• Strategies for preserving muscle mass while training and losing weight

• Research gaps in bariatric sports nutrition and where the field is headed

00:00 Introduction to Bariatric and Sports Nutrition

02:55 Understanding Bariatric Surgeries

05:45 Nutritional Considerations for Endurance Athletes

08:41 Sports Fuels and Their Impact

11:14 Carb Loading Strategies for Bariatric Athletes

14:04 The Role of GLP-1 Medications

16:57 Maintaining Muscle Mass Post-Surgery

19:45 Conclusion and Resources

Guest 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 Podcast

Kim Tirapelle’s Website

Instagram @activebariatric

TikTok @activebariatric

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 Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

• Maurten Gel 100

• Hüma Energy Gels

• Skratch Labs Energy Chews Use code ENDURANCEEATS20

• Skratch Labs Hydration Sport Drink Mix Use code ENDURANCEEATS20

• Science in Sport Energy Gels

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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!

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 dips

• Carb loading before big training runs and races

• Natural fuel options like maple syrup

• Managing acid reflux and GI issues during runs

• Hydration mistakes runners make mid-season

• What to eat before and after long runs for better recovery

00:00 Introduction and episode overview

00:33 Understanding insulin response and energy boosts from gels

01:55 Strategies to prevent energy lows and delay fatigue

03:16 The role of carb loading in marathon performance

04:13 Using natural fuels like maple syrup for endurance

07:21 Managing acid reflux and GI issues during races

09:14 Addressing vomiting and gut issues during races

12:00 Post-race nutrition and hydration tips

14:16 Pre-race dinner and race morning nutrition

15:37 Final tips for race day fueling and hydration

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.

This Episode is Brought to You By Carb Culture Shop

Grab 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.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

• Carb loading episode

• Sweat test calculator Blog 

• Fueling after A Race

• Pancake bowl recipe

• Creatine episode

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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!

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 podcast

00:00 Introduction and Rapid Fire Questions

02:30 Alex's Athletic Journey and Community in Sports

05:14 Transitioning to Endurance Sports

08:11 Lessons Learned from Endurance Sports

11:05 Training with a Coach and Balancing Life

13:40 Nutrition and Strength Training Challenges

16:30 Upcoming Races and Goals

19:20 Bucket List Races and Future Aspirations

22:02 Nutrition Focus: Iron Levels and Supplements

30:24 Nutritional Supplements and Preferences

31:25 Exploring Favorite and Least Favorite Products

33:21 Hydration Strategies and Gels

35:02 Sodium Bicarbonate and Performance

40:28 Unwinding and Balancing Life

45:43 Future Projects and Substack Launch

52:19 Rapid Fire Questions and Fun Insights

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 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.com

• FREE 10 Day Protein Meal Guide

• Serena Bishop Gordon (Coach)  

• Unbound Gravel Race

• Oregon Trail Gravel Race

• Fueling Field Notes (Substack) 

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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!

On this episode, professional triathlete Chelsea Sodaro shares an honest look at her return to elite racing after becoming a mom, offering a powerful perspective on what it really takes to balance motherhood and high-performance sport.

Chelsea dives into the physical and mental challenges of postpartum training, from rebuilding strength and endurance to navigating shifting identity and expectations as both an athlete and a parent. She also opens up about the role of nutrition in postpartum recovery and endurance performance, along with how her relationship with body image has evolved through pregnancy, motherhood, and elite competition.

Throughout the conversation, Chelsea highlights the importance of support systems for women in sport, advocating for better resources, visibility, and conversations around postpartum athletes. Her story is one of resilience, adaptability, and choosing to lean into hard things, even when the path forward isn’t clear.

If you’re a runner, triathlete, or endurance athlete navigating postpartum training—or simply looking for inspiration to keep showing up, this episode delivers both practical insight and a refreshing, real-world perspective.

00:00 Introduction and Personal Connection

01:30 Postpartum Journey of an Athlete

05:38 Mental Health Challenges and Societal Pressures

09:30 Returning to Competition After Motherhood

13:06 Nutritional Demands and Energy Deficiency

18:09 Surprising Aspects of Postpartum Experience

21:11 Resilience and Mental Strength Post-Baby

23:54 Body Image and Media Representation

29:32 Media Expectations and Personal Identity

31:15 Nutrition Journey: From Early Mistakes to Mastery

34:52 Transitioning to Triathlon: Fueling for Success

37:38 The Low Carb Experiment: Lessons Learned

45:36 The Power of 'Yes': Embracing Challenges

49:17 Motherhood and Endurance Sports: A New Perspective

About Chelsea

INSTAGRAM

Chelsea Sodaro is a professional triathlete, endurance athlete, and mother known for her powerful comeback to elite racing after pregnancy. She rose to international recognition after winning the Ironman World Championship in 2022, becoming the first American woman to claim the title in over two decades and notably, doing so in her first Ironman after giving birth.

With a background in long-distance running and a transition into triathlon, Chelsea brings a unique perspective to endurance performance, combining high-level competition with a deep understanding of resilience, adaptability, and long-term athletic development. Her journey through postpartum recovery and return to sport has made her a leading voice in advocating for better support, visibility, and resources for women and mothers in endurance athletics.

Chelsea is passionate about topics including postpartum training, endurance nutrition, body image, and mental resilience, and continues to inspire athletes to pursue both performance and personal fulfillment, on and off the race course.

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 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.com

• FREE 10 Day Protein Meal Guide

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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!

What if the secret to better endurance wasn’t just more miles… but more heat?

In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.

Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode gives you practical, research-backed strategies you can start using right away.

00:00 Introduction to Heat Acclimation

01:58 Understanding Heat Acclimation

06:54 Effective Heat Acclimation Protocols

10:57 Maintaining Heat Acclimation Benefits

13:02 Heat Acclimation and Performance

18:53 Gender Differences in Heat Acclimation

23:09 Caffeine and Performance in Heat

28:48 Recognizing Heat Stress

29:25 Future Research Directions

About Brett Ely

Dr. Brett Ely is an exercise physiologist and researcher specializing in heat acclimation, thermoregulation, and endurance performance. As a faculty member at Providence College, her work focuses on how athletes adapt to heat and how those adaptations can improve performance and recovery. She’s known for turning complex science into practical strategies athletes can actually use.

⁠Providence College⁠

⁠Google Scholar with Brett Ely's Studies⁠ 

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 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.com

• FREE 10 Day Protein Meal Guide

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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!

In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.

00:00 - Introduction & episode overview

02:00 - Parental role in shaping kids' food relationships

04:15 - Talking about food without shame or guilt

06:00 - Encouraging variety through positive language

08:20 - Impact of sports and activity on feeding strategies

10:00 - Navigating picky eating and food preferences

12:30 - Language to promote autonomy and balance

14:00 - Labels and food categories parents should avoid

16:30 - Addressing body image concerns in children and teens

18:50 - How to respond when kids comment negatively about their bodies

21:00 - Supporting teens in developing a healthy relationship with food

23:00 - Repairing mistakes and open communication in parenting

26:00 - Addressing truth about children's nutritional needs vs. adult standards

28:00 - Hydration, electrolytes

30:00 - Protein needs for kids compared to adults

33:00 - Practical tips for evaluating and supporting children's nutrition

36:00 - Reducing parental stress: trusting your child's inner cues

39:00 - Resources and guidance for ongoing support

Connect with Nicole: https://nicolecruzrd.com

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 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.com

• FREE 10 Day Protein Meal Guide

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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!