Endurance Eats

Alex Larson interviews Cécile Lejeune, a former triathlete and runner from France who transitioned to gravel cycling in the US. They discuss Cécile's journey through endurance sports, her struggles with RED-S, and her approach to nutrition and training. Cécile shares insights on cultural differences in sports nutrition between France and the US, and her experiences with cycling teams in both regions. The conversation also touches on the importance of proper fueling, overcoming self-doubt, and the joy of embracing carbs for performance.

00:00:00 Introduction and Background

00:00:00 Struggles with RED-S

00:00:01 Transition to Cycling

00:00:01 Cultural Differences in Nutrition

00:00:02 Fueling and Nutrition Insights

00:00:03 Overcoming Self-Doubt

Guest Bio and Contact

Cécile Lejeune is a French professional cyclist based in the United States, competing in the 2025 Lifetime Grand Prix series. She currently rides for CCB Women’s Cycling, where she brings determination, resilience, and a love for the sport to every race. Beyond competition, Cécile is passionate about sharing her knowledge of cycling with others and offers coaching to athletes of all levels.

Known for blending grit on the bike with a thoughtful approach off it, she documents her journey through training, racing, food, and life as an expat athlete. Whether she’s tackling endurance events, exploring new trails, or helping others reach their goals, Cécile embodies the spirit of adventure and community that defines modern cycling.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com

• Instagram for Cecile https://www.instagram.com/cecilejeune/?hl=en 

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’t Forget to Subscribe!

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✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:

• Reduce fatigue and bounce back faster after training

• Lower your risk of injury and improve body composition

• Boost your sleep, energy, and mood day-to-day

For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.

👉 Check it out here

In this conversation, the hosts discuss the challenges and strategies of feeding families while maintaining an athletic lifestyle. They share practical tips on meal prep, convenience foods, and engaging kids in the cooking process. The importance of planning ahead and being flexible with meal choices is emphasized, along with the benefits of batch cooking and gardening to encourage healthy eating habits in children.

00:00 Balancing Parenting and Athletic Nutrition

02:48 Convenience Foods for Busy Families

05:28 Meal Prep Strategies for Athletes

08:15 Automating Meal Planning

11:08 Family Style Dining and Kid-Friendly Meals

13:59 Creating a Weekly Meal Routine

21:59 Navigating Family Meal Planning

26:20 Quick and Easy Meal Solutions

32:09 Batch Cooking and Meal Prep Strategies

38:01 Embracing Flexibility in Meal Planning

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian  https://alexlarsonnutrition.com

• THe Spaghetti Sauce Recipe https://alexlarsonnutrition.com/vegetable-spaghetti-sauce-recipe/

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!

 
✨ This episode is brought to you by Beyond the Miles from Alex Larson Nutrition

Endurance athletes know it’s not just about the miles you put in… it’s how you fuel and recover that makes the biggest difference. Beyond the Miles is a two-lesson,  workshop that teaches you simple, strategic nutrition shifts to:

• Reduce fatigue and bounce back faster after training

• Lower your risk of injury and improve body composition

• Boost your sleep, energy, and mood day-to-day

For just $25, you’ll walk away with practical food ideas, case studies, and performance-focused strategies you can start using right away.

👉 Check it out here

In this episode of the Endurance Eats podcast, Alex Larson interviews Nathaniel Jenkins about the effects of caffeine on endurance performance. They discuss the benefits of caffeine, including improved performance and altered perception of effort, as well as the potential downsides such as GI distress and sleep interference. Jenkins explains the genetic factors influencing caffeine metabolism and provides insights on optimal dosages and timing strategies for endurance athletes. The conversation concludes with a look at future research directions in caffeine and its health-related benefits.

00:00 Introduction to Caffeine and Endurance Performance

02:27 Benefits of Caffeine for Endurance Athletes

05:10 Understanding the Downsides of Caffeine

07:48 Caffeine Metabolism and Genetic Factors

10:24 Optimal Caffeine Dosage for Performance

12:43 Caffeine Strategies for Endurance Events

24:47 Strategic Use of Caffeine in Endurance Sports

26:15 Caffeine Administration Methods and Their Effects

29:00 Caffeine's Impact on Perception of Effort

30:16 Managing GI Distress with Caffeine

33:29 Caffeine and Sleep: Timing Matters

36:50 Future Research Directions in Caffeine Studies

Guest Bio:

Dr. Nathaniel D. M. Jenkins, PhD, FAHA, is an Associate Professor in the Department of Health and Human Physiology at the University of Iowa, where he leads the Integrative Laboratory of Applied Physiology & Lifestyle Medicine. His research focuses on how early life stress, including adverse childhood experiences, contributes to the development of cardiovascular and metabolic diseases, and how resistance training can be used as an intervention to improve cardiometabolic health, particularly in aging populations.

A Fellow of the American Heart Association, Dr. Jenkins has been recognized for his contributions to lifestyle and cardiometabolic health research. He has served on national committees for both the American Heart Association and the National Strength and Conditioning Association, helping shape the future of research and practice in his field. With a passion for bridging physiology, behavioral science, and clinical application, Dr. Jenkins’s work offers valuable insights into prevention and long-term health outcomes.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Caffeine Recommended products

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!

This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.

Use code ENDURANCEEATS20 for 20% off!

In this conversation, the Alex Larson Nutrition team discusses the challenges athletes face when trying to maintain their nutrition while traveling, especially during vacations and work trips. They emphasize the importance of flexibility, planning ahead, and making intentional food choices to ensure athletes can enjoy their time away without compromising their health. The discussion covers practical tips for packing snacks, navigating dining options, and adjusting to new routines and time zones, all while maintaining a positive mindset about food and nutrition.

00:00 Navigating Nutrition While Traveling

08:16 Traveling by Plane: Challenges and Solutions

16:56 Eating Well at Your Destination

20:41 Healthy Eating on the Go

23:40 Planning and Preparation for Travel

25:28 Indulging While Traveling

27:38 Navigating Alcohol Consumption

29:57 Establishing Boundaries and Self-Talk

30:46 Traveling Tips and Tricks

33:16 Managing Jet Lag and Time Zones

36:06 The Importance of Snacks

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• App for Managing Time Zones https://timeshifter.com/jet-lag-app

• Recommendations for Travel Items like Coolers, utensils, and exact snacks. 

  
  

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!

This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.

Use code ENDURANCEEATS20 for 20% off!

In this conversation, Alex Larson and veterinarian Katie Neshek, discuss the essential aspects of running with dogs, focusing on choosing the right breed, training, nutrition, hydration, and safety. They emphasize the importance of understanding a dog's needs and capabilities, as well as the etiquette required when running in shared spaces. The discussion also covers practical tips for managing heat stress, paw care, and the significance of proper equipment. Overall, the episode serves as a comprehensive guide for dog owners who want to incorporate their pets into their running routines.

00:00 Introduction to Running with Dogs

02:49 Choosing the Right Dog for Running

05:18 Training Your Dog for Endurance

08:15 Equipment and Gear for Running with Dogs

11:09 Nutrition for Active Dogs

13:49 Hydration Strategies for Dogs

16:37 Managing Heat Stress in Dogs

19:16 Paw Care and Injury Prevention

22:11 Dog Etiquette on Trails

24:50 Conclusion and Resources

Guest Bio:

Dr. Katie Nisek is the heart and soul behind North Star Off-Grid and Sawtooth Mountain Mobile Vet, bringing compassionate, holistic veterinary care directly to pets in remote and rural settings. With a deep respect for the outdoor lifestyle and a dedication to client education, she offers personalized wellness visits where pets feel safest—in their own environment. When she’s not tending to four-legged friends, Dr. Nisek is sharing her journey on Instagram, inspiring pet owners with practical tips and authentic stories from the field. Her gentle approach and unwavering empathy make her a trusted partner in pet care.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Guest Contact Info

• Youtube https://www.youtube.com/@northstaroffgrid/videos

• Instagram https://www.instagram.com/northstarmutts/

• Vet Instagram https://www.instagram.com/sawtoothmountain_mobilevet/

• Light up Vest

• Dog Snack

  Ruff Bar: https://ruffbar.com/?fbclid=PAQ0xDSwMXZitleHRuA2FlbQIxMAABp5xUjCfweaZg21vakIdWmVGZW3brC3eXCkA3-bDmQ1fnUH4jAsl7T9Cd1yXM_aem__-tHerla4Ef6-rqMnSS0jA

  
  

  Mountain Wild is a great meat based treat: https://mountainwildpet.com/?srsltid=AfmBOoqRqCmajNJDgWfJ0bmK9czgLePt6n-B0qc_hn4eByM2h37tj37q(Code: VAGABONMUTTS for 10% off) 

  
  

  
  

  
  

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!

This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.

Use code ENDURANCEEATS20 for 20% off!

In this engaging conversation, Alex Larson and Dr. Erin Ayala explore the multifaceted world of endurance sports, focusing on the mental and psychological aspects that influence performance. They discuss personal connections, training insights, managing expectations, and the importance of deliberate practice. The conversation delves into the challenges of anxiety, body image, and aging, while also emphasizing the significance of defining personal success and building resilience. With practical strategies and relatable anecdotes, this dialogue serves as a valuable resource for athletes seeking to enhance their mental performance and overall well-being.

00:00 Introduction and Personal Connections

02:51 Training Progress and Expectations

05:48 Understanding Plateaus in Performance

08:42 Deliberate Practice and Goal Setting

11:39 Defining Success and Personal Goals

14:36 Managing Race Day Nerves and Anxiety

18:38 Understanding Anxiety and Its Impact

21:14 Managing Anxiety Through Characterization

23:25 The Role of Nutrition in Anxiety Management

24:38 Coping with Anxiety During Races

27:30 Navigating the Low Points in Endurance Events

31:00 Building Mental Toughness and Resilience

32:37 Strategies for Different Race Distances

35:47 Building Confidence for Big Goals

38:55 Navigating Post-Event Transition

41:05 Redefining Athletic Identity

42:03 Aging and Athletic Performance

44:35 Body Image in Endurance Sports

50:07 Recommended Reads for Athletes

51:38 Connecting with Erin Ayala

Guest Bio:

Dr. Erin Ayala (she/her) is the owner and founder of Skadi Sport Psychology, a mission-driven applied sport psychology practice based in Minneapolis, Minnesota, that serves athletes across the U.S. and Canada. As a Licensed Psychologist and Certified Mental Performance Consultant (CMPC) with over a decade of experience in sport psychology, Dr. Ayala blends clinical expertise with athletic insight to deliver evidence-based support tailored to endurance athletes—including LGBTQ+ individuals, women, non-binary athletes, and those navigating life transitions like injury recovery or retirement .

In her practice, she develops dynamic, interactive sessions that draw on health psychology, positive psychology, and mindfulness-based therapies. She helps clients reframe challenging thoughts, clarify values, set meaningful goals, and foster self-compassion while championing rest, quality sleep, and joy in sport. 

Beyond therapy, Dr. Ayala supports the broader sport psychology community by offering CMPC mentorship working with clinicians to meet certification requirements through personalized mentorship and tailored resources. She’s also an accomplished endurance athlete herself boasting multiple national podium finishes in gravel, fat-bike, ultra-endurance, and virtual racing .

Dr. Ayala’s academic contributions include over 20 peer-reviewed articles and book chapters, and her work has been featured in Trail Runner, Bicycling Magazine, and The New York Times .

Resources Mentioned in This Episode:

• ​ Apply for 1:1 Coaching with an ALN Dietitian 
• Books include: The Confidence Gap by Russ Harris, Meditation for Mortals by Oliver Burkeman, and The Champion’s Mind: How Great Athletes Think, Train and Thrive by Jim Afremow
• ​Erin’s Contact

◦Instagram  https://www.instagram.com/skadisportpsychology

◦Website  https://www.skadisportpsychology.com/ 

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!

This episode is brought to you by Skratch Labs — real-food, performance-driven nutrition that’s easy on your gut and powerful in its effectiveness. Check them out for mixes, chews, bars, and more that help you train harder and recover smarter.

Use code ENDURANCEEATS20 for 20% off!

In this conversation, Alex Larson and Derek discuss Derek's recovery journey after a serious car accident, emphasizing the importance of strength training for endurance athletes. They explore how to integrate strength training into busy lifestyles, the benefits of activation exercises, and practical tips for managing core strength and back pain. Derek shares insights on essential equipment for home workouts and the significance of consistency in training. The discussion highlights the balance between strength and endurance training, providing valuable resources for athletes looking to enhance their performance.

Chapters

00:00 Introduction and Background

02:42 The Journey of Recovery

05:26 The Importance of Strength Training

08:04 Overcoming Barriers to Strength Training

10:49 Finding Time for Strength Training

13:35 Integrating Strength Training into a Busy Schedule

24:01 The Importance of Recovery and Sleep

25:04 Prioritizing Performance in Training

26:44 Essential Equipment for Home Strength Training

31:22 Understanding Strength vs. Activation Training

37:29 Key Strength Movements for Endurance Athletes

40:42 Addressing Back Pain in Endurance Sports

46:12 Conclusion and Resources for Further Training

Guest Bio:

Derek Teele is the founder and head coach of Dialed Health, a strength training platform devoted to cyclists of all disciplines. A former professional downhill and enduro mountain bike racer, Derek’s early racing experience exposed him to the power of structured training and nutrition sparking his transition to a career in fitness. In 2013, he began working as a personal trainer, eventually founding Dialed Health in 2016. By 2018, he had opened an in-person training studio and launched his first online program  

Derek holds multiple certifications, including NASM Certified Personal Trainer (CPT), Corrective Exercise Specialist (CES), Sports Nutrition (CSNC), Performance Enhancement Specialist (PES), as well as credentials from Equinox Tier 3, Kettlebell Athletics, and Trigger Point therapy. Dialed Health’s mission is to support cyclists by building strength, enhancing recovery, and optimizing nutrition and mindset, which reflects his belief in off-bike health translating into better on-bike performance.

Today, Derek balances training clients online with his own riding, be it road, gravel, or XC mountain biking and continues to build tools and programs that help cyclists ride stronger, recover faster, and stay healthier around the globe.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Functional Workout Video

• Workout Gear LinksKettlebell https://amzn.to/4mhdaGS Long band https://amzn.to/3JaUtWN Short band https://amzn.to/46Pl45tAdjustable Dumbbells https://amzn.to/4fzHdXPFoam Roller https://amzn.to/4my6ZOcBench https://amzn.to/4oug5xz

  Derek’s Contact

  Workouts https://dialedhealth.com/workouts

• Instagram @dialedhealth

• Youtube https://www.youtube.com/channel/UC6xKmv1q7-oQEWoosfldtRQ

• Website https://dialedhealth.com/

• Podcast Dialed Health https://podcasts.apple.com/us/podcast/dialed-health/id1480709469

• Email: [email protected]

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!

This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

In this insightful episode, Alex Larson and Dr. Abbie Smith-Ryan explore the unique challenges and opportunities that perimenopause and menopause present for women's health. They discuss how exercise and nutrition can be tailored to support women through these life stages, focusing on maintaining health and vitality.

Guest Bio:

Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.

With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.

She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.

Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

• Connect with Dr Abbie https://www.instagram.com/asmithryan/?hl=en

  
  

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!

This episode is brought to you by Salt Stick! Have fast acting electrolytes for your next workout!

In this enlightening episode, join Alex Larson and Dr. Abbie Smith-Ryan as they delve into the intricacies of exercise and nutrition tailored for women's health. Discover how to optimize body composition, metabolism, and cardiovascular health through sustainable practices. Learn about the impact of menstrual cycles on nutrition, the importance of muscle quality, and the role of nutrient timing. Whether you're an athlete or simply looking to enhance your well-being, this episode offers valuable insights and practical advice to empower your health journey. Tune in for a conversation that blends science with everyday application, ensuring you can thrive at every stage of life.

Guest Bio:

Dr. Abbie Smith-Ryan is a leading voice in exercise physiology and sports nutrition, known for her passion for empowering women and advancing evidence-based health strategies. She serves as the Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina Chapel Hill, where she also directs the Applied Physiology Laboratory and co-directs the Human Performance Center.

With a PhD from the University of Oklahoma and over 180 peer-reviewed publications to her name, Dr. Smith-Ryan’s research focuses on exercise and nutrition interventions that improve body composition, cardiovascular health, and metabolic function—especially in women’s health, perimenopause, post-menopause, and overweight and obese populations.

She has led projects funded by the NIH as well as national and international clinical trials, and she’s been recognized with numerous honors, including Nutrition Researcher of the Year, Young Investigator of the Year, and Outstanding Sports Scientist of the Year by the National Strength and Conditioning Association.

Dr. Smith-Ryan is also an active member of organizations such as the American College of Sports Medicine, the American Diabetes Association, and the International Society of Sports Nutrition. A devoted mentor and educator, she’s passionate about translating lab-based research into practical strategies that improve real lives.

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

  
  

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 conversation, the ALN team discusses the complexities of body composition and nutrition for athletes. They emphasize the importance of individualized approaches, small consistent changes, and the significance of protein intake. The discussion also covers mindful eating, caloric deficits, and the mental aspects of body image in the athletic community. They provide practical strategies for sustainable nutrition practices and highlight the need for tracking progress to achieve body composition goals.

00:00 Introduction to Body Composition Goals

02:49 The Importance of Protein Intake

05:37 Eating for Activity Levels

08:09 The Role of Fruits and Vegetables

10:58 Tracking and Accountability in Nutrition

13:50 Building Healthy Habits Over Time

16:59 The Importance of Individualized Nutrition Plans

19:40 Conclusion and Final Thoughts

23:34 Mindful Eating Strategies for Athletes

27:34 Understanding Caloric Needs and Deficits

33:19 Body Composition and Performance Goals

37:07 Navigating Weight Gain During Training

40:41 Body Image and Athlete Mental Health

Resources Mentioned in This Episode:

•  Apply for 1:1 Coaching with an ALN Dietitian 

  
  

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!