In this episode, we’re joined by the powerhouse sports dietitian, endurance athlete, and founder of Satiate Nutrition — Hayden James.

Hayden’s a jack-of-all-trades when it comes to movement: she runs ultras, climbs rock faces, skis the backcountry, and lifts weights — all while balancing her work as a certified diabetes educator and a private practice dietitian working with endurance athletes.

We dive deep into performance nutrition for endurance and mountain athletes, including:

Why a high-carb diet is crucial (even if you're a "fat-adapted" fan)

The truth about collagen and its role in injury recovery

Why Hayden really doesn’t like greens powders (spoiler: heavy metals)

The dangers and hype around CGMs (continuous glucose monitors)

How to plan race-day fuelling, hydration, and even snacks that won’t freeze on a ski tour

DIY performance gel recipes that’ll save you $$$

Heat vs. altitude vs. cold: how conditions change your fuelling and hydration needs

And why even the fastest runners can underperform without proper nutrition

Hayden also shares personal stories from the trails, training insights for the gruelling Speedgoat 50K, and how she’s balancing climbing goals with ultra-prep.

If you're an endurance athlete looking to dial in your nutrition or just want to hear from someone who lives this stuff, this one’s for you.

📌 Learn more about Hayden at
🔗 https://satiatenutrition.com
📸 Instagram: @satiatenutrition

If you enjoy this video then follow along with TFD on socials;
Instagram https://www.instagram.com/the_fightdietitian/
TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en
Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120

🎧 Tune in, take notes, and maybe rethink that $75 greens powder subscription.

Chapters:

00:00 - Intro & Hayden’s background in sports nutrition
03:05 - Working with endurance and mountain athletes
06:20 - Collagen: hype vs. reality
10:35 - The truth about greens powders & supplement safety
16:15 - Protein timing & the post-workout "window"
20:40 - Coffee, GI issues & hydration myths
26:10 - Are CGMs helpful for athletes?
31:40 - Carbohydrates and athletic performance
36:25 - The hidden costs of low-carb training
41:00 - Fueling fast friends vs. fueling for performance
45:20 - Climbing, cramping & multi-sport training
49:50 - Nutrition for racing in heat and cold
54:40 - Sweat testing, hydration strategies & salt intake
1:00:15 - Altitude training: what changes at elevation
1:05:05 - Race-day fueling & carb-loading tips
1:10:30 - DIY endurance gels & fueling on a budget
1:14:20 - Final thoughts on performance, mindset & goals
1:17:15 - Conference plug & where to find more info

Unlocking Elite Performance with Dr. Tommy Wood

In this episode of Performance That Matters, I sit down with Dr. Tommy Wood — an MD trained at the University of Oxford with a Ph.D. in physiology and neuroscience from the University of Oslo — to unpack the science behind elite human performance. Dr. Tommy Wood shares his insights from helping Formula 1 drivers maintain focus and performance while driving at 200 miles per hour - touching on brain health, recovery, and why chasing perfection might be killing your progress.

We explore the fine balance between performance and longevity, practical takeaways for everyday athletes, and what the latest research actually says about overtraining, sleep, and nutrition.

🧠 About Dr. Tommy Wood:
Dr. Wood is a research assistant professor at the University of Washington, with a background in medicine and a PhD in physiology and neuroscience. He works with high-performing individuals helping them push the limits while protecting long-term health.

Learn more: https://www.drtommywood.com
Instagram: https://www.instagram.com/drtommywood/

If you enjoy this video then follow along with TFD on socials;
Instagram https://www.instagram.com/the_fightdietitian/
TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en
Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120

00:00 - Intro
02:08 - Who is Dr. Tommy Wood?
05:12 - Working with elite athletes across sports
08:45 - What neuroscience teaches us about performance
14:22 - Stress, recovery, and cognitive fatigue
19:33 - Brain health and long-term performance
26:10 - The myth of perfect training
32:45 - Sleep and overtraining
38:02 - F1 drivers vs. fighters: lessons from both worlds
44:10 - Nutrition and supplementation: what actually matters
49:50 - Longevity vs. short-term performance
55:15 - Tommy's personal routine and mindset
01:01:02 - Rapid-fire: Best advice for athletes
01:04:10 - Final thoughts & where to find Tommy

🎙️ Performance That Matters Podcast | Episode 9
Guest: Lachlan Rowston — Co-founder and owner of Locker Room Gym, and Co-host of The Mind Muscle Project podcast.

In this episode, Jordan sits down with Lachlan Rowston to dive into the journey behind building Locker Room, Australia’s most premium group training facility. Lachlan shares what separates Locker Room from the rest — from the philosophy behind elite client experience to the high-performance habits that drive results both in and out of the gym.

They chat about leadership, personal discipline, and the systems Lachlan has built to deliver world-class training to high-level professionals. If you're into fitness, business, or just levelling up in life — this one delivers.

👇 FOLLOW LACHLAN ROWSTON
📸 Instagram: https://www.instagram.com/lachyrowston/
🌐 Website: https://lockeroomgym.com/
🔗 LinkedIn: https://au.linkedin.com/in/lachlan-rowston-5b30b816a

If you enjoy this video then follow along with TFD on socials;
Instagram https://www.instagram.com/the_fightdietitian/
TikTok https://www.tiktok.com/@jordansullivandietitian?lang=en
Linkedin https://au.linkedin.com/in/jordan-sullivan-211b13120

If you want personalised nutrition coaching, access to world class nutrition courses, or to read our performance nutrition PDFs head to the website at https://thefightdietitian.com

🔔 Don’t forget to leave us a review, like and follow us so you never miss an episode of Performance That Matters.

⏱️ CHAPTERS
00:00 - Intro
01:04 - Who is Lachlan Rowston?
03:15 - The concept behind Locker Room Gym
07:40 - Creating a high-performance training experience
11:10 - Lessons from growing Creature Fitness
15:20 - Mistakes and challenges in the fitness industry
19:45 - How Locker Room stands out from regular gyms
24:30 - Lachlan’s personal training routine and mindset
28:55 - The power of discipline and structure
32:10 - Advice for coaches and gym owners
36:45 - Building systems that scale
41:00 - Balancing ambition with recovery
45:25 - What high performers do differently
50:10 - Rapid-fire questions
52:50 - Where to find Lachlan Rowston
54:00 - Outro

#LachlanRowston #LockerRoomGym #PerformanceThatMatters #TheFightDietitian #FitnessBusiness #MindMuscleProject #GymOwner #Entrepreneurship #Podcast