Today’s episode is week 3 of the nutrition series! This episode is with returning guest, Anna Turner. We are breaking down lab work in this episode. We are talking about the lab work that we should all be getting done every year as adults in addition to the lab work that we should be getting as athletes. Specifically, we break down vitamin D, iron and ferritin, Vitamin B12, magnesium. Then we do a bit of a case study with one of the athletes that I coach and that Anna works with on nutrition. 

This episode is packed with information! My hope is that with each of these episodes, you walk away with some knowledge and that you feel empowered to take control of what you can!

What we talked about:

4:15- Benefits to getting lab work done

7:55- Things to look at when getting blood work done

13:15- Stress impacting hormones and health

15:45- What information a thyroid panel gives us

17:00- Running specific levels to check

22:35- Levels of Vitamin D to look for

23:40- Bone density scans

25:35- Why strength training benefits our bone density

29:15- Iron levels

35:05- Hemoglobin

39:00- Vitamin B12

40:35- Case study about an athlete

Show notes:

Anna Turner on Instagram

Anna’s Website

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

InsideTracker

Use code “another” for 20% off your order

Athletic Greens

Go to AthleticGreens.com/Lindsey for FREE 1 year supply of immune-supporting Vitamin D AND 5 FREE travel packs with your first purchase.

Benita Willis is the coach of Lindsay Flanagan who just ran a huge PR at the Gold Coast Marathon in 2:24:43. When I talked to Benita, Lindsay had just run the Paris Marathon where she also had a great race! Benita is an Australian distance running legend herself. She is a 4 time Olympian at the 2000, 2004, 2008, and 2012 Olympics. She is a 3 time national champion in the 5000m. She was also the 2004 World Cross Country Champion. She has a marathon PR of 2:22:36 which is the Australian record. She also holds so many other Australian records on the roads and on the track. 

Benita is pregnant with her first child and is the coach for Lace Up Running. She coaches professional runners and every day runners. 

What we talked about:

4:30- Introduction to Benita Willis

6:20- Benita’s pregnancy

8:35- How she met her husband

11:15- The miscarriages that Benita had

15:25- Retiring from her pro running career and seeing women in their 40s competing at a high level

23:00- All of the Australian records that she holds

25:40- Living in America

27:25- 2008 Olympics and what Benita dealt with in her personal life that year

33:30- Benita’s World Cross Country Championship win in 2004

42:50- Running the Australian Record in the marathon

44:15- Thoughts on the change in technology and the fast times being run

45:55- How growing up as a competitive hockey player helped her in her running career

50:40- Specialization in sports

52:15- Benita’s coaching business

56:10- End of podcast questions

Show notes:

Into Thin Air

Benita on Instagram

Lace Up Running Website

Lace Up Running on Instagram

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Previnex

Use the code “another” for 15% off

Coros

Use code “another” for a free band at checkout!

Relay Run Co.

Use the code “another” for 15% off your order

Maddie Alm is back on the show for the nutrition series! She is a registered dietitian who was recently on the show to talk about training with Team Boss, some of her own athletic breakthroughs that she has had in 2021, and so much more! I knew that when I was going to do a nutrition series, I wanted to make sure I incorporated her into this series.

In this episode, Maddie is talking to us about RED-S, what that is, and how you can identify if you have RED-S. We go into a deep dive into iron and what levels you should be looking for in ferritin in your body and how you can increase your iron intake.

What we talked about:

5:15- Maddie’s race at the Portland Track Festival

5:45- Maddie’s experience with low iron this season

7:05- When someone should go get their iron checked

8:10- Iron levels changing while at altitude

9:05- What you are looking for when you are looking at both iron and ferritin levels

14:05- Taking vitamin c with iron

14:35- Finding an iron supplement that works for you

16:00- How long to wait for a full meal after iron

19:10: What RED-S is

23:25- What to do if you think that you have RED-S

27:50- Having a strong body image

32:35- Working with clients that don’t want to track calories or numbers

35:10- The job of a coach in regards to teaching athletes about nutrition and body image

43:45- Examples of RED-S

Show notes:

Fueling Forward Website

Fueling Forward on Instagram

Maddie on Instagram

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Koala Clip

Use code “another” for 10% off your order

InsideTracker

Use code “another” for 20% off your order

Sinclaire Johnson just won her first US national title and is joining us on the show today!

She was last on the show on episode 282 in October of 2020. She is a 1500m NCAA champion and was last on the podcast when she had just joined the Bowerman Track Club. She has since joined the Union Athletic Club and is coached by Pete Julian. She just recently won the USATF Championships in the 1500m and is headed to the World Championships! This is her first national title and first world’s team. Earlier this season, she set a 5 second personal best in the 1500m where she ran a 3:58.

It was so much fun catching up with Sinclaire!

What we talked about:

5:40- The decision to join the Union Athletic Club

7:05- Working with Pete Julian as a coach

9:50- Making the decision to leave the Bowerman Track Club

13:00- Sinclaire’s injury last fall

16:05- Coming back from a tough year last year and learning to believe in herself

18:55- Who helped her build confidence

21:40- Athletes she looks up to on the track

25:05- Winning her first US national title

33:40- The confidence that she gained from her PR this year

36:40- What she is most looking forward to for Worlds

Show notes:

Sinclaire on Instagram

Sinclaire on Episode 392

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Vionic

Use the code “another” for free shipping

Relay Run Co.

Use the code “another” for 15% off your order

Zocdoc

Anna Turner joins us for the first episode of a six part nutrition series! Anna is a sports dietitian. She has been on the show in the past on three episodes: episode 218, episode 237, and episode 265. She is a nutrition coach for endurance athletes. I have had several athletes that I work with that I coach for marathons work with Anna and they have seen great results in their training and racing. Anna is super passionate about hydration so we are talking all things hydration in this episode! We talk about hydration for pre, during, and post run as well as all things electrolytes, why sodium is important and how much you need, and things that you can do to make sure that you are getting what you need in terms of hydration and electrolytes. 

I hope that you walk away from this episode feeling empowered to properly hydrate yourself and properly get the right amount of electrolytes into your body so you can execute and feel good on your runs and in your races. 

What we talked about:

6:10- Why Anna is passionate about hydration

8:45- Importance of hydration for recovery

10:55- Why hydration is important and how it affects your performance

20:45- Planned drinking versus drinking to thirst

23:40- When you need to plan your drinking on a run

29:00- Timeline of hydration for pre, during and post run

31:50- Benefits of a sweat tester

35:00- Hydration recommendations for a medium sweater

38:40- Electrolytes to focus on with hydration

42:45- Leg cramps

Show notes:

Anna Turner on Instagram

Anna’s Website

Hydration Course

First 20 people get 10% off by using code ANOTHER10

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

InsideTracker

Use code “another” for 20% off your order

Koala Clip

Use code “another” for 10% off your order

Lily Trotters

Use code “IHA” for 20% off your order

Cortney White is a photographer. She loves capturing movement and emotion and loves being outdoors. Cortney has worked with so many brands and publications including Coros, Columbia, Lululemon, The NY Times, Women’s Running, Women’s Health, The Bowerman Track Club. Recently, she photographed Shalane Flanagan and Adrianne Haslet. She also had the opportunity to travel around the world with Shalane for her World Marathon Major tour in 2021.

What we talked about:

3:10- Photographing Adrianne Haslet run the Boston Marathon

4:35- Her path to becoming a photographer

13:55- How Cortney is perceived

21:25- Project Eclipse

24:55- Being mindful when capturing photos

29:10- The most special moment of Project Eclipse

30:20- Her own running journey

38:25- Getting the Project Eclipse job

40:20- Her decision to move

48:35- Running her own photography business

55:45- Athletes having rights to an image

1:00:55- Cortney’s next project

1:02:55- End of podcast questions

Show notes:

Cortney on Instagram

Badass Habits

The Alchemist

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Vionic

Use the code “another” for free shipping

Shoott

Use the code “Sandyboy” for 15% off 5 or more photos

Relay Run Co.

Use the code “another” for 15% off your order

Sid Baptista is an entrepreneur, a father, and the founder of PIONEERS Run Crew and PYNRS Performance Streetwear. He is passionate about making sure that running is inclusive and accessible to everybody.

We recorded this right before the Boston Marathon and he was about to set up a pop up shop for his clothing brand. He is from Boston so we talk about the Boston Marathon course. We also talk about having running groups in different parts of cities and making sure that running feels like a safe space to everyone no matter the color of their skin and accessible no matter the income of the person who wants to run. This is something that Sid is extremely passionate about which is why he started the PIONEERS Run Crew years ago.

What we talked about:

4:45- Sid’s involvement at the Boston Marathon for the run group and apparel brand that he created

7:25- How and why he started his businesses

10:30- Sid’s running journey

14:20- The problems with the Boston Marathon course

16:05- The PIONEER Run Club and his dreams for it

20:05- His podcast

21:30- Encouraging policy change

25:10- Encouraging youth to run

28:50- How others can work to diversify running

39:40- End of podcast questions

Show notes:

Will by Will Smith

New Power

Sid on Instagram

PYNRS Streetwear

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Vionic

Use the code “another” for free shipping

Previnex

Use the code “another” for 15% off

Coros

Use code “another” for a free band at checkout!

Maddie Alm is a registered dietitian. She has her own practice called Fueling Forward and she specializes in sports nutrition for endurance athletes. She has a unique journey of her own as an average high school runner to an NCAA DI All-American to a USA Olympic Trials finalist. She had a huge year last year where she qualified for her first Olympic Trials. She was ranked 29th in the 5,000m and went on to place 12th in the final. She debuted the half marathon in 71:31 at the Houston Half. She runs with Team Boss and is coached by Joe Bosshard. 

Photo credit: @aricvhphoto

What we talked about:

5:15- Growing up in Boulder

6:35- Living in San Diego

8:05- How Maddie got into running

12:45- Walking onto the CU team

15:30- Having the confidence that she belongs

21:45- Her big year last year and what lead to that breakout

28:45- Managing her effort levels in training and racing

31:25- Training with Team Boss and being coached by Joe Bosshard

34:10- Watching Scott Fauble run the Boston Marathon

41:30- Coaching at Monarch High School

44:25- Maddie’s business, Fueling Forward

47:30- Running nutrition advice

52:50- Her Simple Start nutrition program

54:25- Change in nutrition while training for the half marathon

56:40- End of podcast questions

Show notes:

The Nightingale

All the Light We Cannot See

Fueling Forward Website

Fueling Forward on Instagram

Maddie on Instagram

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

The Ready to Run Podcast

Sponsors:

Vionic

Use the code “another” for free shipping

Vuori

Go to Vuori.com/Another for 20% off your first order

InsideTracker

Use code “another” for 20% off your order

I am so excited about this episode today because we are announcing a new show in the Sandyboy Productions Podcast Network!

This is the Ready to Run Podcast hosted by Kurt Roeser, DPT (physical therapist and sub-elite long distance runner) and Efren Caballes, DO (sports medicine physician). 

The goal of their podcast is to engage in thoughtful discussions with athletes, coaches, clinicians, and researchers to share knowledge within the field of sports medicine and inspire progression in the sport of running. They hope to empower individuals to navigate injuries, reduce injury risk, optimize training and performance, and provide listeners with the tools needed to get Ready to Run!

Dr. Caballes is a recreational runner. Kurt is a 2:17 marathoner and ran in the 2020 Olympic Trials so it is really fun to have both of those perspectives as well.

I am really excited for this show because I think that it will bring a new perspective and help you walk away with some tangible information. 

This episode today is an introduction to the two of them and what their show is going to be about. The Ready to Run podcast is going to be launching this week! So make sure you go over to your favorite podcast app and subscribe to their show!

What we talked about:

5:15- Introduction to Dr. Efren Caballes

6:05- Introduction to Kurt Roeser

8:55- The why behind the Ready to Run podcast

14:30- Some guests to look forward to 

22:00- What content to expect on the podcast

24:05- The importance of periodization in training

26:10- How to find the right clinician to work with

31:40- Common running injuries they see and how to handle them

41:10- End of podcast questions

Show notes:

Dr. Efren Caballes on Instagram

Kurt on Instagram

Ready to Run Podcast on Instagram

Ready to Run Website

Running Rewired

Anatomy for Runners

Strength and Conditioning for Endurance Running

Breakthrough Women’s Running

Tendinopathy: From Basic Science to Clinical Management

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

Sponsors:

InsideTracker

Use code “another” for 20% off your order

Goodr

Use code “another15” for 15% off your order

Stephen Haas is an agent and the Director of Operations for Total Sports. He is also the head coach and founder of Dark Sky Distance sponsored by Under Armour. Before diving into being an agent and a coach himself, he was a professional runner and was represented by Total Sports. He ran for Indiana University where he was a 3x All American. He also ran in the 2008 Olympic Trials in the 10,000m and the 2012 Olympic Trials in the marathon. He is an agent for many pro runners including Olympic Bronze Medalist Molly Seidel.

In this episode, we learn about the agent and coaching side of things and we get an update on what is going on with the Dark Sky Distance team.

What we talked about:

4:00- Introduction to Stephen

9:25- Stephen’s relationship with Total Sports as an athlete and how he transitioned into working as an agent for them

18:20- What he looks for in athletes that he is going to sign

23:15- The structure of his job as a coach and agent

25:45- Update on Dark Sky Distance

33:30- Importance of social media for contracts

41:35- Dreams for Dark Sky Distance

43:00- Creating a fun environment at Dark Sky Distance

44:45- What his running looks like these days

48:10- Balancing being an agent and a coach

49:20- End of podcast questions

Show notes:

Stephen on Instagram

Total Sports Website

Hard Work by Roy Williams

Kasey Knevelbaard on the Beer Mile Podcast

Connect with Lindsey: 

Lindsey on Instagram

Lindsey on Twitter

Lindsey on Facebook 

Join the I’ll Have Another Facebook Group

Support the I’ll Have Another Podcast on Patreon

Follow SandyBoy Productions:

Sandyboy Productions on Twitter

Sandyboy Productions on Instagram

SandyBoy Productions Shows: 

Why is Everyone Yelling?

The Up and Running Podcast

The Illuminate Podcast

The Herban Farmacy Podcast

Sponsors:

Previnex

Use the code “another” for 15% off

Goodr

Use the code “another15” for 15% off your first order

Zocdoc