Nail Your Nutrition Podcast

In this episode, we talk with Leslie Bonci about food insecurity and how it comes up in athlete populations. We discuss resources for food insecurity, dollar store meals, how athletes can meet nutrient needs, canned foods for performance, budget friendly and shelf stable creative options, supplements and so much more.  You won't want to miss this!

To connect with Leslie, follow her on Instagram (@boncilj) and at her website, activeeatingadvice.com

Find our complete show notes and the self paced course here.

Do you struggle with underfueling? Even unintentionally?

Or maybe you're tired of the hustle culture of endurance athletics and just want to be?

If this resonates, this episode is for you!

We talk with Leslie Schilling, MA, RDN, CSCS, CEDRD-S who is an expert in multiple areas, including sports nutrition, family nutrition, and eating disorders. Leslie sat down with us and shed light on how she helps athletes get back to a fed state so they can perform at their best. We also discussed her book, Born to Eat, and how that plays into being an athlete as well. 

We also discussed:

• All things underfueling
• How to spot underfueling
• Why body image is so difficult for athletes
• What else can athletes focus on aside from weight when training and performing?
• And more!

Leslie is a fellow dietitian and wears many hats- she works with athletes, she writes, speaks, and has been featured in many publications like women’s health and the huffington post. Leslie is also the co-author of born to eat, which was a staple for both Sarah and me when we were introducing solids to our little ones. Leslie takes a weight neutral and non diet approach, and we talked about her work with performance athletes like the cirque de soleil athletes she works with and how she handles that. We really dove into under eating though and the detrimental affects that has across so many different facets of athlete’s lives.

To connect with Leslie, follow her on Instagram and at her website.

Find our complete show notes here.

We had the great privilege of interviewing Amelia Boone! Amelia Boone is a full time attorney, obstacle race, and ultra runner. She’s a 4x world champion and one of the most decorated obstacle racers in history. She has been on the podium over 50 times and won over 30 times in obstacle racing, including the Spartan world champion in 2013, 3x winner of the world’s toughest mudder, and 3x death race finisher.  Not only that, but Amelia has been very open about her eating disorder and how her recovery has been for most of her adult life.

In this episode, we discussed:

• Eating disorder recovery and how that looks today versus 20 years ago
• Why incorporating movement into recovery is so crucial
• How she trains now and how her philosophy for training has changed
• How she deals with pressure on race day
• Race day fueling and what she always eats before a race
• Dealing with injuries 
• Her fertility journey 
• And more!

To connect with Amelia, follower her on Instagram and at her website.

Find our complete show notes here.

This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

In this episode, we hear from Nicki Tamberrino, a runner, self actualization enthusiast, entrepreneur, and podcast host, herself. She shares her experience with us about her interesting journey through an eating disorder while running and training, how she knew something was wrong, and how she sought help. She also shares about her mindset work and how that was a helpful tool for her. 

You can find more about Nikki at her wesbite, and at @1classy_motherunner. She hosts the podcast, Maybe Running will Help.

Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.

Find our complete show notes here.

This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

Did you just run a big race and want to maximize recovery?

This episode is for you! 

In this episode, we go over everything you can do to boost recovery using nutrition. In this episode, we discuss:

• Why hydration is so important post-race
• Why you might not be hungry after a race, and what to do about it
• What nutrients to prioritize in the hours and weeks after a race
• How to reduce inflammation post-race
• What supplements to prioritize post-race
• The number 1 most important thing to emphasize post-race
• And more!

Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.

Questions? Email us at [email protected]

This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

Visit this link for full show notes!

In this episode, we have Integrative Performance dietitian and RD business coach, Kirsten Screen on, to share all about hormone health for runners. 

In this episode, we discuss: 
- what hormones runners should be aware of

- what labs to look at and what those tests may mean
- what's normal and not normal for runners to experience
- why iron and ferritin may not be as low as we think they are
- why bloodwork is not the end all be all we think it is and what else matters

Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.

Questions? Email us at [email protected]

Elisabeth Scott is the founder and head coach at Running Explained. She is on a mission to help runners of all abilities and experience levels become better, smarter, faster runners. In this episode, we discuss:

-  Red flags of training for runners to know 
- When it's okay to increase distance
- Importance of base building for distance
- The importance of easy runs and taking them easy, and how to determine your easy effort zone
- How to increase endurance
- Why we taper and how to get through it
- How to know if you’re adapted to training
- and more. Full show notes here.

Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.

Questions? Email us at [email protected]

This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

You've been training hard for the past few months for your marathon, and the time is finally here! 

But how do you handle taper nutrition?

This episode covers:

•  Why you need to taper
• The evidence behind tapering
• Taper nutrition and how you can utilize it to crush your marathon
• And more!

Episodes mentioned in this episode:
Ep 62: How to Carb Load for Races
Ep 56: Athlete Meal Prep Tips
Ep 11: Fiona Sutherland, Dietitian and Body Image for Athletes Expert on How Athletes Can Improve Body Image

Ready to take your fueling further? Sign up for the Nail Your Nutrition course to figure out your fueling, along with important topics like intuitive eating, fueling specifics for women, macronutrients, supplements, injury nutrition, and more! The course has 14 modules to help you crush your next race, feel better during workouts, and recover well.

Questions? Email us at [email protected]

This episode is sponsored by Nature Nate's. We love and recommend Nature Nate's all the time- it's the best honey to sweeten your day, and your training! Take a mini pouch with you on your next run for a great fueling source.

Visit this link for full show notes!

Are you training for a marathon or triathlon and want to set yourself up for success for long runs?

Do you dread long runs because they always seem *so hard* and you're not quite sure why?

We cover the nine best ways to have your most successful and awesome long run. Using these tips, you'll have more energy during your run, not feel so fatigued after, and be able to recover better.

Go here for full show notes and links to episodes mentioned!

In this episode, we talk with MLS Chicago Fire sports dietitian, Michele Fumagalli. We talk about her career as a professional athlete, the culture of working in professional athletics and how she fuels athletes, and how she manages her own fitness, nutrition and family life outside of work and travel. For complete show notes, visit https://nailyournutrition.podia.com/podcastnotes