In this episode, host, coach and dietitian Chris Newport meets with the founder of 3x4 Genetics, Dr. Yael Joffe RD PhD FACN. She began as a dietitian in South Africa, then discovered genetics and how the power of food and lifestyle can affect our genes.

She defines the difference between nutrigenetics and nutrigenomics, or what she talks about being "insight" and "action." In other words, by studying our genetic variability,  we can identify how we respond to the world around us. She calls this insight, or self-knowledge. With this knowledge, which she describes as her most exciting recent discovery, we can use the power of food, lifestyle, and supplements to affect our gene expression, or how we "switch on or off" genes to drive meaningful changes in our health and performance.

Yael discusses how "health" is determined by every decision we make on a daily basis and how it happens IN REAL TIME. They don't have to be "perfect" all the time, but it all depends on how our genes are affected by those decisions.

Yael describes:
--->how eating cauliflower or broccoli can switch on NRF2 and the affect it has on the rest of our bodies.
--->the "real" superfood for anyone who may not be able to digest raw crucifers.
--->why "targeted supplementation" is a better than just taking supplements to fill a hypothetical gap. Their genetic report makes suggestions based on your genes that will be helpful in conjunction with your healthcare provider's counseling.
--->why responding to training and recovery is based on genes
--->how our ability to gain or lose weight is heavily dependent on our genes rather than the latest diet trend or caloric restriction.
--->how our healthcare system, media and cultural "norms" have set us up for failure and why our genes have the answers for personalized nutrition and lifestyle. (~28:00)
--->how putting genetics into context is important, why they work with healthcare practitioners to drive meaningful change, and why they don't sell tests to the end user.
--->why they are called 3x4 Genetics, using 3 of the highest priority changes in 4 different areas to make the greatest impact and avoid overwhelm.
--->how their report has driven changes in professional sports teams based on athletes' ability to recover or propensity for endurance and power.
--->how exercise can become unhealthy, especially athletes in the year after training for Ironman and how that can be equated to working overtime in a smog-filled factory.
--->how it's possible to find the right amount of training and recovery and proper nutrition to have the ideal amount of inflammation, oxidative stress and performance.
--->how performance enhancing drugs affect over natural systems.
--->how NSAIDs (like ibuprofen) an

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Join Host and Registered Dietitian Chris Newport and The Fueling Edge Culinary Development Chef John Kolar in our monthly series called Athletes in the Kitchen, where we help athletes and fitness enthusiasts cook and eat healthy food to fuel their performance.

Today's episode is all about how to cook chicken, which is one of the most googled search terms for recipes. We start with how to properly purchase chicken, which is a great start to having a delicious meal.

John tells us why we should choose the whole chicken versus just the breast or thigh. He also gives us some great herbs to try for cooking a whole chicken and why "whatever you like" is not wrong. John shares his tricks to cooking a whole chicken in the oven, including using a rack (like this one), using a digital food thermometer (and why that's KEY to getting juicy chicken), why you should cook it with the skin on and how long it should rest after cooking.

Here's a great meat thermometer (about $15) and oven thermometer (less than $7!).

Check out Chef John's Whole Roasted Buttered Herb Chicken on our blog here.

We talk about how light (breast meat) and dark chicken (thigh) cooks differently, and why you should try thighs if you haven't before.

John also shares his super easy Slow Cooker Taco Chicken (this is one of his kids' favorite) on our blog too.

John and I are sticklers for food safety (we're both ServSafe Managers too!), so we talk about the importance of labeling your food with "cooked on" date and "frozen on" date.

Want to know how to cook chicken on a weeknight? John gives us several ideas including marinades, BBQ seasoning, ranch, and good ol' salt and pepper.

Want to make chicken piccata (another heavily searched term) healthier or gluten-free? John's gives you the t

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Chris talks with Lee Welch, PT, DPT, OCS from The Running PTs to discuss how to choose the right running shoes.

Lee discusses the typical injuries from having improper shoes, which generally affect the muscles that control the body in the transverse plane. They includes things like shin splints, peroneal issues, knee pain, and more. He also talks about the different foot types and how they may need more support.

He mentions the importance of having your feet be resilient.  Having said that, he talks about the purpose of orthotics, like Superfeet, which are often used to control pronation. But certain people need a different kind of insert like a wedge or cutout depending on their issue, which is where the expertise of a PT comes in. 

Other things Lee addresses:

• Is pronation healthy?
• What is heel toe drop, a shank and a rocker bottom?
• What happens when you transition a runner from a regular shoe to a minimalist shoe? Do runners tend to revert back to old habits?
• What is continuous v block feedback and how can they help you run better?
• How foam has changed over the years, like with maximalist shoes like Hoka, and can they help older runners or people with arthritis?
• Why calf strains are common in men over 40 years old.
• How to deal with changes in running shoes, especially when you get really comfortable and happy in a model you love and how to transition to a new running shoe model.
• How to gain confidence as a runner through PT, coaching, video or other feedback or mindfulness techniques.
• Should you wear racing shoes JUST for racing?
• Why running in different shoes is good.
• Beyond the 300-500 mile "rule" for getting new shoes, why you should be inspecting both your outsole and midsole and the key TIP to know when your shoes need to be replaced.

Listen to our first episode with Lee Welch, with our original host Michael, on How to Improve Your Run Form and Running Economy here.

Yes, there really is a flip flop run!

Here's his take home tips:
--->Lots of injuries can be prevented by getting your form checked, so go see Lee (insurance will cover 2D gait analysis!) and LEARN about yourself. With that knowledge about you as a runner, try different shoes!

Please support our local running stores for a shoe fit including Feet Fleet Raleigh, Bull City Running,

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Coach Chris Newport talks with Vincent Bounds, owner of Myology Sports Massage to see how athletes can best use massage and bodywork to recover. 

They have a unique business model for massage and bodywork. Instead of having a brick and mortar location, they go to other gyms and facilities throughout the Triangle and Greensboro to better meet athletes where they are.

Don't expect any pan flutes or sheet magic. They do sports and movement based bodywork, where athletes come clothed in order to get optimal joint mobility.

Vincent describes how often an athlete needs to get bodywork. Generally, he says that most athletes do well getting bodywork about every 4-6 weeks, but it may need more or less based on their goals and where they are in their training. Your bodywork should follow your periodized training program, increasing with more training volume and intensity.  

• Learn how stress can affect how your bodywork, why building tensegrity is important and why bodywork shouldn't hurt in order to be effective.
• Hear Vincent's philosophy on teaching athletes how to properly use self-care tools so they use them more effectively. For example, learn which percussion guns are better quality, like Theragun or Hyperice, and which ones are not worth your money.
• Learn how foam rolling can be the most successful (hint: it's not all about lounging around, but pinning and focusing on small areas).
• For pre-workout, focus on stimulating blood flow by articulating joints that will be used for the workout, know what to avoid and why some athletes can get away with less warm up then others.
• Learn what muscle is an "upper body killer" and how this may affect your streamline position as well as your seated posture, especially when you're working from home. 
• While he would love to say that bodywork replaces athletes self care like stretching, yoga or foam rolling, Vincent says why bodywork is NOT a replacement.

Here's Vincent's main tips for you to take home:

1. Don't be afraid to ask questions so you can be the most informed about what tools, techniques and movements are best for your performance and recovery. 
2. Warm up, cool down and be sure to get your bodywork!

Book a massage with Myology here: http://myologysportsmassage.com/

Want to work with us for coaching, nutrition or testing?

Book a free consult here.

Follow us:

Instagram:

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Join Dietitian Chris Newport as she talks with Sam Ratto, owner of Videri Chocolate Factory in downtown Raleigh. 

While he may not say it (nor will you find it on his website), Sam's renowned as one of the best chocolatier's in the nation. And for good reason: he's CRAZY passionate about everything chocolate, including how it's grown, shipped, roasted, grinded, and more. 

Raised by farmers, then getting into golf and the skateboarding industry, Sam may seem like an unlikely person to get into making chocolate. But when you hear his story about a child with an allergy who cried in his store because he could finally taste chocolate without a reaction, you'll understand why he does it. 

• Learn why Videri Chocolate Factory in downtown Raleigh should be one of the first places you visit once the pandemic eases. 
• Hear all about how chocolate is made and how his chocolate is different than the stuff at the grocery store. 
• Listen to Sam's journey into fitness, with the help of local gyms Raleigh Strength and Madabolic. 
• Learn how Sam lost 60 pounds by "building memories and experiences" rather than starving himself (in fact, he eats over 1/2 cup of cocoa nibs per day!).

We're proud to support Videri Chocolate Factory (local businesses supporting local businesses!) by using their delicious dairy-free, gluten-free dark chocolate pieces in our famous protein bites for The Fueling Edge. Order a box today...you won't regret it!

Be sure to get your Valentine's orders at Videri Chocolate Factory  in ASAP!

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Welcome to episode 1 of our Athletes in the Kitchen Series with Chef John Kolar, Culinary Development Chef at The Fueling Edge, our healthy meal service in Cary, NC!

We'll be dropping a new episode the first Tuesday of every month focusing on different ways of helping athletes and busy professionals purchase, prepare and cook delicious, healthy and high-performance meals and snacks.

First, meet Chef John and hear about his journey from a dishwasher to going to French Classical Culinary School to cooking healthy food at Apple, Inc and for several renowned chefs. We're pretty lucky to have him on our team creating healthy dishes (if you haven't tried his Smokey Chili yet, you need to get it!).

In today's episode, we talk about how to get more omega-3 fatty acids in our diet via fish like salmon, cod and tuna.

-->Learn why frozen fish is not a bad thing and why you should speak with your fish monger or butcher (and why they want to talk to you!)
-->Learn how to store fish properly (this tip is great!) and how to avoid common cooking mistakes
-->Learn what that "white gunk" is when cooking salmon and how you can cook your fish to look "prettier" and more visually appealing
-->Learn how to cook fish in the oven, on the stovetop or on the grill and why your heat is critical
-->Learn how to tell when your fish is cooked properly
-->Chef John shares his favorite seasonings for salmon (hint: he gives a brine recipe)
-->Learn why simple is sometimes better
-->Chef John recommends some places to purchase fish (it's not as exotic as you might assume)
-->John talks about his favorite way to cook fish (hint: it involves tuna) and the "west coast" ways of eating his favorite vegetable

(Please forgive John's audio! Next time, we'll be recording in a socially-distanced studio to get better audio)

Want to work with us for coaching, nutrition or testing?

Book a free consult here.

Follow us:

Instagram @TheEnduranceEdge

Facebook @theenduranceedge

Instagram @TheFuelingEdge

Facebook @thefuelingedge

Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!

Contact us and let us know!

Want to try our healthy, fresh and delicious real food for athletes?

Check out The

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

In Chris' first episode as the NEW Find Your Edge podcast host, she sits down with the "old" host Michael Raynor, now the service manager, mechanic and buyer at Inside Out Sports in Cary. The bike industry and racing has changed since the pandemic. With that, we discuss 5 key ways that triathletes (or any cyclists) can keep their bike(s) race ready considering some of the potential limitations.

Here's some other  lube options from Inside Out Sports

Global Cycling Network (an excellent resource, especially for their YouTube videos!)

Don't put off your bike maintenance! Parts are very difficult to get right now, and service is backed up. So be sure you get your bike in 3-4 weeks before you race. Email Michael from Inside Out Sports to schedule service or request gear: [email protected]

 Want to work with us for coaching, nutrition or testing?

Book a free consult here.

Follow us!

Instagram @TheEnduranceEdge, Facebook @theenduranceedge

Instagram @TheFuelingEdge, Facebook @thefuelingedge

Have a guest or topic you want covered on the Find Your Edge podcast? Let us know!

Contact us and let us know!

Want to try our healthy, fresh and delicious real food for athletes?

Check out The Fueling Edge here.

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

This week, Michael sits down with another Humans of Steel participant and finisher, Mary Wangen, to talk about her journey to triathlon, her role in helping to create Humans of Steel, her race day experience, and if she'd participate in another Humans of Steel race. This final installment of the Humans of Steel series provides interesting perspective as we hopefully approach a new race season. If you're tentatively planning your 2021 season and want to have a back up plan in case your race(s) get cancelled, check out our full Humans of Steel series!

If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.

You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com

Check out our custom-portioned meal service at www.TheFuelingEdge.com

Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

This week, Michael sits down with Sarah Heckler, registered dietitian at The Endurance Edge, sports nutritionist, and youth athlete guru, to chat about common mistakes youth athletes make with their fueling, strategies to overcome these mistakes, and ways youth athletes can set themselves up for lifetime success.

You can find the Performance Plates blog that Sarah references here.

Interested in working with us? You can book your free discovery session here.

If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.

You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com

Check out our custom-portioned meal service at www.TheFuelingEdge.com

Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook

Happy New Year! This week, Michael sits down with the other dietitians of The Endurance Edge, Sarah Heckler and Chris Newport, to chat about some quick tips (and make the discussion slightly less quick) and key strategies you can use to crush your 2021 Goals. If you're starting 2021 with goals you want to accomplish (health, fitness, or otherwise) or habits you want to change/build, then this is the episode for you!

Bonus reading list to help you crush those goals:
The Power of Habit by Charles Duhigg
Atomic Habits by James Clear

Interested in working with us? You can book your free discovery session here.

If you purchase an at-home sweat test kit at www.TheEnduranceEdge.com/product/home-sweat-testing-kit/, use code "PODCAST" for a free hat, visor, or headband.

You can learn more about The Endurance Edge at: www.TheEnduranceEdge.com

Check out our custom-portioned meal service at www.TheFuelingEdge.com

Follow us on IG: @TheEnduranceEdge @mcraynor_rd @TheFuelingEdge

Support the show

Download our free resources:

• 6 Steps to Triathlon Success: Free Guide
• Hydration Guide for Athletes
• Runner's Fueling & Hydration Cheat Sheet
• Guide to High Performance Healthy Eating

Find us here: TheEnduranceEdge.com
Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
Purchase Safe Supplements here.
Follow us on Instagram or Facebook