The Eat for Endurance Podcast

Low vitamin D can leave you more prone to bone injuries and illness, and it's more common in athletes than you might think. Few foods are good sources, and making enough from sunlight isn't a given, especially as the days get shorter.

In episode 147 of The Eat for Endurance Podcast, sports dietitian and researcher Kelly Pritchett, PhD, RD, CSSD, joins me to talk about: 

• Why vitamin D matters for bone health, muscle function, immunity, and athletic recovery
• The best food sources of vitamin D, and why these foods alone won't cut it
• How sun exposure, skin tone, sunscreen, clothing, season, and geography impact your ability to produce vitamin D 
• Common causes of low vitamin D and who's most at risk
• What vitamin D blood test results mean and why recommendations for optimal levels differ
• When to get your vitamin D tested and how time of year affects your results
• When supplementation makes sense, and how dosage can vary
• How vitamin D works with calcium, magnesium, and vitamin K, especially for bone stress injuries
• What the research says about vitamin D, illness, and performance

Tune in for a practical, evidence-based look at vitamin D for athletes.

Links & Resources

• Follow Kelly Pritchett on Instagram
• Join my membership, Fuel for Life Crew, for $39/month
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form
• Browse my sports nutrition masterclasses
• Support the podcast by shopping my affiliate links
• Have a topic you'd like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star rating and review to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Meal prep is a great way to make busy weeks easier, but it doesn’t have to mean spending your entire Sunday cooking identical, boring meals or blowing through your entire budget in one grocery haul.  

In episode 146 of The Eat for Endurance Podcast, sports dietitians Sandra Frail and Kiana Gibson of No Sweat Nutrition join me to talk about meal planning and meal prep for active people, and ways to save money on both everyday and performance nutrition.

Sandra, Kiana, and I discuss:

• The difference between meal planning and prepping
• How to start meal prepping when you feel overwhelmed or short on time
• Realistic meal prep strategies for busy athletes, families, and people with demanding jobs
• How to use batch-cooked ingredients in different meals throughout the week
• The role of convenience foods, leftovers, takeout, and “emergency meals”
• How to reduce food waste and save money on everyday groceries
• Budget-friendly protein, produce, and carbohydrate options
• How to lower the cost of gels, sports drinks, bars, and other sports nutrition products

One of the biggest takeaways from this conversation is that the best meal prep strategy is the one that actually fits your life. 

Tune in for lots of practical ideas you can put to use this week!

Links & Resources

• Follow Sandra and Kiana on Instagram
• Visit the No Sweat Nutrition website, and sign up to be notified when their DIY Sport Fuel PDF drops
• Join my membership, Fuel for Life Crew, for $39/month
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form
• Support the podcast by shopping my affiliate links 
• Have a topic you'd like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star rating and review to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Nutrition can be complex and personal, especially for athletes. Many people absorb misguided messaging about "good" and "bad" foods and what your body should look like, and lose sight of what's actually important for performance and overall health.

In episode 145 of The Eat For Endurance Podcast, longtime runner and experienced run coach Amanda Brooks joins me to talk about shifting her focus from restricting food to fueling more freely, resulting in stronger runs and a better relationship with her body.

Amanda and I discuss:

• Growing up in the fat-free era, with diet culture and negative body image messaging
• How running went from a weight-loss tool to a reason to fuel properly
• How she now fuels long runs and races 
• Fueling myths and misconceptions Amanda often sees among the runners she coaches
• How nutrition and exercise needs shift for female runners as they age
• How both food and running can bring people together 

A big takeaway from this conversation is that nutrition doesn't have to be about weight loss, or taking things away. It can (and should) be about giving your body what it needs to run, recover, and feel its best.

Tune in to hear the full conversation!

Links & Resources

• Follow Amanda on Instagram, visit RunToTheFinish, and listen to the Tread Lightly Podcast
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping my affiliate links and joining my Patreon community
• Have a topic you'd like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

AI is everywhere these days and more and more people are turning to ChatGPT and other AI tools for nutrition and fueling advice. While AI can be incredibly useful for things like brainstorming meal ideas or collecting general nutrition information, it's not a substitute for individualized nutrition or medical advice.

In episode 144 of The Eat for Endurance Podcast, Sports Dietitian Jessica Isaacs, MS, RDN, joins me to talk about AI and nutrition, including:

• Why athletes are increasingly turning to AI for fueling guidance
• What AI gets right (and wrong) when it comes to nutrition and health
• Using AI for general information versus individualized nutrition advice
• How to fact-check AI-generated information
• Practical examples of when AI can be useful for active people
• Why AI should be used alongside dietitians and other health professionals (not instead of)

A big takeaway from this conversation is that AI can be helpful, but it shouldn't be your nutrition decision-maker. 

Tune in to hear the full conversation!

Links & Resources

• Follow Jessica on Instagram and visit her website
• Read the 2026 BMJ Open study,  2024 review on AI in nutrition research, and 2025 review on AI and dietetics that we discuss in this episode 
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you'd like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Seven years ago, I hit publish on the very first episode of The Eat for Endurance Podcast. At the time, elite athletes weren't talking as openly about how they fueled for training and racing, and the sports nutrition product market was only a fraction of its current size. 

In episode 143 of The Eat for Endurance Podcast, I reflect on 7 ways the sports nutrition world has shifted since I started my show back in 2019. I share the big themes I've observed, what I think we've gotten right, and where I think athletes should use caution.

Here are the 7 topics I cover:

• How high-carb fueling became popular, and who may or may not benefit
• The rise of individualized sweat sodium testing and all the hype surrounding electrolytes
• The increase in REDS awareness and why that matters for athletes
• Why creatine has become one of the most talked about supplements, and if you should take it
• The protein boom and what you really need to know about this macro
• The prevalence of GLP-1 meds and what this means for athletes
• How athletes are talking about fueling more openly than ever before

To celebrate the podcast's 7-year anniversary, I'm offering something I've never offered before: one-off 1:1 Fueling Sessions (60 minutes each).

If you've been looking for personalized nutrition guidance but aren't ready to commit to a full coaching program, this is a chance to get your questions answered and leave with practical, individualized recommendations.

Only 7 sessions are available on a first-come, first-served basis. This is open to new or existing clients. 

Thank you again for listening, sharing the podcast, and supporting Eat for Endurance over the past seven years. Here's to the next chapter!

Links & Resources

• Book your 1:1 fueling session (60 minutes) (7 spots available)
• Join my membership, Fuel for Life Crew: 7 spots at 37% off your first month with code EFE37 at checkout (redeem by 8/31)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in more comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Fiber has been having a moment lately. With social media trends like “fibermaxxing" on the rise and countless fiber-rich products hitting the market, it’s easy to get the misguided message that more is always better.

So...how much fiber do athletes actually need?

In episode 142 of The Eat for Endurance Podcast, fellow Sports Dietitian Angie Dye, MS, RDN, CSSD, joins me to answer that question and explain how to include fiber to support health without sabotaging your training.

Angie and I discuss:

• What fiber is and why it's so important
• Different fiber types and how much you should be eating each day
• How fiber supports gut health, blood sugar, heart health, and more
• When to eat fiber and when to avoid it around training and racing
• What "fibermaxxing" is and if you should do it
• Our favorite high-fiber foods for athletes
• Whether fiber supplements and fortified foods have a place in your diet
• Special considerations for vegan and vegetarian athletes
• Practical ways to increase your fiber intake without upsetting your gut

A big takeaway from this conversation is that athletes shouldn't fear fiber. They just need to be strategic with it! Tune in to hear the whole conversation.

Links & Resources

• Follow Angie on Instagram and visit her website, including her blog all about fiber for athletes
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Many athletes are not good candidates for GLP-1s. But for some, these medications can be a useful tool.

In episode 141 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian and endurance athlete Jennifer O'Donnell-Giles, MS, RDN for the final installment of my GLP-1 mini-series. Jenn brings 27 years of clinical experience to this conversation, along with a perspective that's evolved a lot over the past few years.

Jenn and I discuss:

• How natural GLP-1 production can decline with age
• Why under-fueling is still the primary issue for many athletes
• Who should (and shouldn't) consider these medications
• Potential risks of GLP-1 use, including lean body mass loss and GI distress
• Potential benefits to inflammation, autoimmune conditions, gut health, and mood
• Nutrition and supplement strategies when appetite is lower
• Dosing and microdosing for therapeutic use, not just weight loss
• Why athletes cycle on and off GLP-1s, including around race training
• Jenn's own story: early menopause, a cardiovascular family history, and how a short course of GLP-1s changed her health and performance

Jenn's biggest takeaway: in the athlete population, a GLP-1 is just one piece of the puzzle, and works best alongside solid nutrition and lifestyle habits. Weight loss can be part of why someone uses one, but there are other potential benefits as well.

Whether a GLP-1 is right for an athlete depends on who they are, why they want it, and whether the foundation is already in place. It's not appropriate for everyone, especially anyone with a history of disordered eating or a complicated relationship with food. 

Tune in for a nuanced, experience-based look at where these medications can genuinely help endurance athletes, and where they can do real harm.

Links & Resources

• Follow Jenn on Instagram and visit her website 
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you'd like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

Iron deficiency is one of the most misunderstood nutrition issues affecting active people, and it's a lot more complicated than a single lab value.

In episode 140 of The Eat for Endurance Podcast, I'm joined by fellow Sports Dietitian Callie Roseland, MS, RDN, CSSD to break down everything you need to know about iron and ferritin as an active person.

Callie and I discuss:

• The difference between iron deficiency and anemia
• Who's most at risk
• Common signs and symptoms of low iron and ferritin
• Which blood tests to order
• Why "normal" lab values aren't always optimal 
• What low ferritin but "normal" iron actually means
• How gut health as well as different foods influence iron absorption
• How much iron you need from food, plus meal/snack ideas
• When supplementation makes sense
• Iron supplement timing and practical strategies

Callie's mantra throughout the episode is simple but powerful: "Test, don't guess."

Understanding WHY your iron is low is what allows you to address the root cause, not just mask symptoms with a supplement. 

Tune in for the full breakdown on testing, supplementation, and nutrition strategies to support healthy iron and ferritin levels.

Links & Resources

• Follow Callie on Instagram and visit her website
• Support my sponsor Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Support my sponsor Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

First, a huge congratulations to Grayson and her husband on the recent birth of their daughter, Violet! At the time of recording, she was just days away from becoming a first-time mom, and I couldn't be more excited for them.

In episode 139 of The Eat for Endurance Podcast, I’m joined by professional trail runner and two-time World Mountain Running Champion Grayson Murphy.

Grayson has dealt with her fair share of challenges as an athlete, including an eating disorder in high school, years of unexplained GI issues that ultimately led to a Crohn's disease diagnosis, performance anxiety, and most recently, training and fueling through pregnancy as a professional runner.

Despite all of that, she has kept showing up to start lines, and winning, while learning how to fuel better, advocate for her health, and navigate the ups and downs that come with being human.

Grayson and I discuss:

• Her transition from soccer to collegiate and eventually professional running
• Years of unexplained GI symptoms, misdiagnoses, and the road to finally getting answers
• Training and race-day fueling strategies, including for athletes with Crohn's disease
• Tried and tested strategies to alleviate performance anxiety
• Therapy, medication, and other mental health tools that have helped her
• Her move from sub-ultra distances to the 50K
• Training and fueling through pregnancy as a professional athlete

Whether you're navigating a chronic illness, have felt dismissed by a healthcare provider, or want to fuel smarter and show up to race day with less anxiety, this episode is for you.

🎧 Grab your headphones, because this is a good one!

Links & Resources

• Follow Grayson on Instagram and visit Wild Strides Paper Co.
• Check out my new sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Check out my podcast sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Have a topic you’d like to request? Email me at [email protected]

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

GLP-1 medications are taking the world by storm, but the conversations surrounding them can lack nuance. That’s why I’m doing a 3-part podcast series with three different dietitians all about these drugs.

ICYMI, we kicked things off with GLP-1 Medications: What Active People Need to Know.

The series continues in episode 138 with Summer Kessel, RD, CSOWM, a Certified Specialist in Obesity and Weight Management and GLP-1 nutrition expert. Summer also has personal experience taking GLP-1s herself, which brings a unique perspective to this conversation.

Summer and I discuss:

• What food noise is, and how it differs from hunger or cravings
• Her personal experience with obesity, weight loss, and taking GLP-1s
• Overlap between food noise, chronic dieting, and disordered eating patterns
• Who should (and shouldn't) be on these drugs 
• Risks and benefits of GLP-1 use in different populations
• Why inappropriate GLP-1 use cases shouldn't overshadow people who genuinely need these drugs
• How weight stigma and judgment can make GLP-1 conversations even more difficult
• Why compassion, individualized care, and ongoing professional support matter 

I hope this episode helps you better understand GLP-1 medications and the experiences of those who use them. I know this is a controversial topic...questions and feedback are always welcome ([email protected])! 

🎧 Tune in for the full conversation!

Links & Resources

• Follow Summer on Instagram, visit her website, and buy her book
• Check out my sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase
• Check out my sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes if you subscribe (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Support the podcast by shopping all my affiliate links and joining my Patreon community
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Interested in 1:1 coaching? Fill out a new client inquiry form

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel better!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).