In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training.

She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete, not to shrink.

She discusses fueling for performance, adapting to different race climates, preparing for the Olympic Trials, and why her future plans and goals as a 2024 Olympian.

00:00 Introduction and Minnesota Pride

02:52 Training Preferences and Cold Weather Gear

05:46 Transition from Hockey to Running

08:37 Long-Term Growth and Injury Prevention

11:24 The Olympic Dream and Career Aspirations

14:25 Nutrition and Fueling Mistakes

16:52 Fasted Running and Its Implications

20:35 Navigating Life as an Athlete and Professional

21:52 Heat Acclimatization for Olympic Trials

23:57 Nutrition Strategies for Endurance Racing

26:12 Carb Loading: Myths and Realities

28:35 The Emotional Journey of Competing

29:52 Training Adjustments for Paris Marathon

30:20 Pre-Race Rituals and Fueling

32:27 Taylor Swift: The Soundtrack of Training

35:30 Future Goals and Aspirations

37:56 Empowering Women in Endurance Sports

Connect with Dakotah:

Dakotah’s Instagram

Dakotah’s Strava

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE Athlete Fueling Guide

• Tailwind Nutrition Dakotah Talks about

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode of the Endurance Eats Podcast, host Alex Larson interviews ALN dietician Hanna Cooley about her journey from a successful high school and collegiate runner to a prominent triathlete. They discuss her transition into triathlon, her experiences at Ironman Wisconsin and Kona, and the importance of nutrition in endurance sports. Hanna shares insights on her training, the challenges she faced, and how her experiences shape her approach as a dietician. The conversation also touches on the emotional aspects of racing and the future of her athletic career.

00:00 Introduction to Hanna's Athletic Journey

06:25 Transitioning to Triathlon: The Beginning

12:34 Nutrition and Training for Ironman Wisconsin

18:15 Preparing for Kona: The Road Ahead

19:55 Transformative Nutrition Insights

22:32 The Importance of Accountability in Nutrition

24:28 Race Day Preparation and Strategy

30:06 Mindset and Performance in Endurance Sports

34:56 Balancing Motherhood and Endurance Sports

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE Fueling Strategies for Long Course Triathlon

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season, including biathlon world trials and returning to racing after injuries.

00:00 Introduction to Audrey Lahammer and Her Journey

03:32 Transitioning to College-Level Athletics

05:01 The Importance of Fueling and Recovery

06:59 Working with a Nutrition Coach

10:49 Meal Prepping for Success

12:32 Advice for Parents of Student Athletes

17:49 Challenges of Hydration in Winter Sports

22:11 Goals for the Upcoming Season

Grab your FREE Guide on Fueling as a College Athlete

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE 10 Day sample Protein Meal Plan

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

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In this episode of the Endurance Eats podcast, host Alex Larson, and ALN dietitian team Mary, and Hannah discuss the essential practice of carb loading for endurance athletes. They explore the importance of nutrition leading up to race day, the benefits of effective carb loading, and practical strategies to implement it successfully. The conversation also covers common mistakes athletes make, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the significance of planning and practicing carb loading to enhance performance and confidence on race day.

00:00 Introduction to Carb Loading for Endurance Athletes

02:47 The Importance of Nutrition Leading Up to Race Day

05:31 Understanding Carb Loading: Benefits and Strategies

08:20 When and How Much to Carb Load

11:14 Practical Tips for Effective Carb Loading

14:03 Common Mistakes and Misconceptions in Carb Loading

16:48 Favorite Carb Loading Foods and Snacks

19:36 Final Thoughts on Carb Loading and Race Day Preparation

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• Carb Loading Guide

• Protein 10 day guide

• Skratch Carb Supplements CODE: ENDURANCEEATS20 for 20% off

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

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In this conversation, Alex Larson chats with Jeff Stout to discuss the significance of buffering supplements, particularly beta-alanine and sodium bicarbonate, in enhancing athletic performance. He explains how these supplements work to improve muscle buffering capacity, delay fatigue, and potentially enhance endurance and power in athletes. The discussion also covers the proper dosages, timing, and the importance of combining both supplements for optimal results.

00:00 Introduction to Buffering Supplements

02:03 The Role of Beta-Alanine in Muscle Buffering

04:39 Understanding Dosage and Timing for Beta-Alanine

06:33 Side Effects of Beta-Alanine: Paresthesia Explained

11:14 Evaluating the Need for Beta-Alanine in Endurance Sports

14:02 Sodium Bicarbonate: Mechanism and Benefits

15:56 Sodium Bicarbonate in Endurance Events

17:51 Modes of Sodium Bicarbonate Supplementation

29:44 Combining Beta-Alanine and Sodium Bicarbonate

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

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In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of proper fueling for endurance athletes, particularly in relation to threshold tests. She emphasizes the need for consistent nutrition leading up to the test, the timing of caffeine intake, and the significance of viewing the test results as just one data point in an athlete's journey. The conversation aims to help athletes focus on fueling for performance gains without the stress of constant food decision-making.

00:00 Setting the Stage for Performance Goals

02:52 Fueling for Success in Threshold Tests

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this episode, Alex Larson discusses reactive hypoglycemia, a condition affecting about 8% of athletes, characterized by a sudden drop in blood sugar levels after eating. She explores the causes, symptoms, and practical strategies for athletes to prevent hypoglycemia during workouts. The conversation emphasizes the importance of nutritional timing, food choices, and monitoring blood sugar levels to enhance athletic performance and well-being.

00:00 Understanding Reactive Hypoglycemia

02:04 Strategies to Prevent Hypoglycemia

04:39 Nutritional Timing and Food Choices

07:07 Monitoring and Medical Consideration

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

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In this conversation, Hannah, Mary and Alex discuss the things that as sports dietitians that they absolutely love. This varies from places to shop, easy fueling hacks, hydration tools and so much more! There are a lot of laughs in this one!

This episode is brought to you by The Carb Culture Merch Shop. Head to the Carb Culture Merch shop! From now until December 6th, 2025 But I decided to keep it open just a couple more days as you guys are loving this. Get your orders in.

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in.

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!