In The Flow

Christie Aschwanden is a science writer, journalist, and endurance athlete. In her book Good to Go she dives into the science behind recovery and looks critically at many of the popular recovery modalities to answer the question: what actually works? I chat with Christie about the big picture perspectives on recovery and how to gain confidence and stillness as an athlete and prioritize the things that actually benefit performance.

As COVID-19 sweeps its way across the planet, everything is changing in a way that is beyond anything we've ever experienced. Today I sit down with my good friend Vic Johnson to chat about how athletes can stay positive, proactive, and productive during a global pandemic. We talk training, creating your own "epic", pandemic shopping food choices, core routines, and more. Vic is a plant-based mountain ultra runner, future dietitian, and handsome, compassionate human. Find him on Instagram @vegantrailrunner.

Advanced sports dietitian Gemma Sampson beams in to the podcast from COVID-19 lockdown in Girona, Spain for a conversation on the common mistakes athletes make when it comes to fueling and nutrition, relative energy deficiency in sport, plant-based performance, favorite recipes, considerations for young athletes, and more. For more on Gemma, check out her website at dietitianwithoutborders.com.

Fueling for an ultra endurance kind of event is daunting and there's a lot of information out there. Some good, some not so good. So my goal today is to help sort through things through an evidence informed position and figure out how to best fuel for something like the Dirty Kanza. I'll talk about substrate utilization, high carb vs low carb, nutritional periodization, training the gut, and more. For show notes, visit intheflownutrition.com

Why does food matter? It can be easy to get so zoomed in on performance and health that we miss the bigger picture. Forget about things like ethics and the environment, and how our food choices impact things bigger than ourselves. But connecting with a greater why for eating in a certain way, or making an effort to give a couple more sh*ts about what we eat can have a huge return on our own health, our contribution to the planet's health, and the animals we share it with. In this podcast, I break down the three most compelling pillars for why food matters and get a little philosophical.

In preparation for the 2020 Dirty Kanza 200 mile bike race in 3 months, I'm introducing a new series documenting the training and nutrition demands from an evidence-based translation of science into practice. In this introductory episode, I break down what the DK is all about, my goals with this series, and what to expect in future episodes. For more, visit http://intheflownutrition.com.

Nutrition is often characterized as this highly complex science that can overwhelm us easily, and as athlete's we already have a lot going on from training and competing, travel, gear, and other commitments. But it doesn't require degrees in nutrition or a deep level knowledge of the science to make good food choices - at the end of the day, it really comes down to what you put on your plate on regular, consistent basis.

In this solo episode, I break down some of the key components to any athlete's plate to provide some more inspiration and education for you to take with you into your daily meals. For complete show notes, visit http://intheflownutrition.com.

This week on the show I sit down with Lizzie Larkins, a senior on the University of Vermont nordic ski team to chat about the lifestyle of a nordic skier and the lessons she's learned going through some periods of overtraining and underfueling and how she now applies her studies as a nutrition major to training and racing. We also discuss RED-S in the nordic community, her favorite foods, finding a balance with social media, and plenty more.

This is a fantastic conversation for any young athlete hoping to continue in their career into the collegiate ranks. A 3 time All-American at Junior Nationals, member of the UVM NCAA Ski National Championships squad, and nutrition nerd, Lizzie offers some sage wisdom and advice on keeping things in perspective and fueling the love of sport that is so important to cultivate.

I sit down with performance nutritionist and climbing nutrition specialist, Tom Herbert for a conversation ranging from nutritional considerations for climbers, to addressing RED-S in the climbing community, myth busting specific nutrients for athletes, and differing perspectives on plant based nutrition. To learn more about Tom, visit useful.coach.

I reflect on 2019 and discuss what I'm looking forward to in 2020, and what to expect with the show in the new year.