In this episode of Little By, Kristin Oja, DNP, and Ashley Shrader, DNP, dive deep into what it really takes to fuel endurance athletes—from macros to mitochondria. They bust myths about weight gain during training, break down hormone differences between male and female athletes, and share why magnesium and electrolytes are non-negotiables.

You'll hear about the latest in biomarker tracking, tech tools for recovery, and the role of leptin, intestinal permeability, and personalized supplementation. Whether you're training for a marathon or just trying to optimize your energy, this convo is packed with must-know gems.

Chapters

00:00 Introduction to Endurance Athletes' Needs

03:13 Understanding Hormonal Health in Endurance Athletes

06:01 Nutrition Myths and Misconceptions

09:02 The Importance of Macros for Endurance Training

12:10 Tracking Biomarkers for Optimal Performance

14:51 The Role of Technology in Training

17:51 Supplements and Micronutrients for Endurance Athletes

22:54 Understanding Intestinal Permeability in Endurance Athletes

24:44 The Role of Magnesium in Athletic Recovery

27:14 Exploring Mitochondrial Dysfunction and Recovery Strategies

28:44 Hormonal Differences in Male and Female Athletes

32:41 The Impact of Leptin on Fueling and Performance

33:37 Navigating Female Hormones and Training Cycles

35:39 Body Composition vs. Fueling: A Deeper Look

38:13 Electrolytes and Energy Management During Endurance Events

Learn more about Rise Functional Medicine:

https://www.risefxmed.com/