In episode 136 of The Eat for Endurance Podcast, I’m joined by Holley Samuel MEd, RD, CSSD, CPT to break down one of the most talked-about topics in the nutrition world right now… protein!

From social media trends to grocery store shelves, protein is everywhere these days. And while it is essential for performance, recovery, and overall health, the messaging around it has left a lot of athletes confused about how much they actually need.

In this episode, we cut through the noise and bring the conversation back to what matters most... having a balanced approach to fueling that fits your unique needs and active lifestyle.

Holley and I discuss:

• Why protein is everyone's favorite macro right now
• General protein targets for athletes (and why more isn’t always better)
• How protein needs change across life stages and training demands
• Animal vs. plant protein and what athletes should know about both
• Common protein myths and where recommendations go wrong
• Protein timing considerations
• When protein supplements can be helpful (and when they’re not)

The bottom line is: protein matters, but so does everything else on your plate (especially my favorite… CARBS!).

🎧 Tune in to hear the full conversation!

Links & Resources

• Follow Holley on Instagram and visit her website
• Check out my new sponsor, Good Ranchers: Use code IRON for $40 off a one-time box or $100 off your first 3 boxes when you sign up for a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• 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 (e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining my Patreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

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 everywhere right now, but the conversation around them often lacks nuance and is rarely discussed through the lens of active people. That’s exactly why I’m doing a 3-part podcast series all about GLP-1 medications, with athletes in mind.

In this series, you’ll hear from three dietitians who regularly work with GLP-1 agonists and each bring a unique clinical and personal perspective to the conversation.

I'm kicking things off in episode 135 with Courtney Smith, MS, RD, CDCES, a sports dietitian, diabetes specialist, and longtime endurance athlete.

Together, we break down the basics of GLP-1 medications and what active people need to know in the context of training and health.

Courtney and I discuss:

• The history of GLP-1 medications, especially in diabetic populations
• Why they have exploded in popularity in recent years
• How the various drugs on the market differ, plus dosing practices
• The benefits and side effects she's observed in practice
• How crucial it is to get ongoing professional support when on GLP-1's, and why you still need to work on diet & lifestyle changes
• Why she generally does not recommend GLP-1 drugs for most athletes

If you’ve been hearing about GLP-1 medications and wondering how they may affect your training, fueling, recovery, blood sugar, or overall health as an active person, this episode will answer your questions while laying an important foundation for the rest of the series to come.

🎧 Tune in for the full conversation!

Links & Resources

• Follow Courtney on Instagram and visit her website
• Check out my new sponsor, Good Ranchers: Use code IRON for $25 off a subscription (enter "Eat for Endurance Podcast" in the post-purchase survey)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• 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 (e.g. Skratch, Tailwind, Momentous, Fuel Goods) and joining my Patreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

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).

What happens when your identity as an athlete evolves, but your passion for movement, innovation, and challenge stays the same?

In episode 134 of The Eat for Endurance Podcast, I’m joined by Jennifer Maxwell, co-founder of PowerBar and creator of JAMBAR, to talk about running, entrepreneurship, fueling a large, active family, and finding new passions later in life.

Jennifer helped launch the global bar category back in 1985 with her husband, long before fueling strategies became a core part of endurance performance. But this conversation goes far beyond the history of energy bars.

Jennifer and I discuss:

• How she ran her first marathon at the age of 13
• Her early interest in cooking and food science
• What it was like building PowerBar out of her apartment while still in college
• How she balanced running a business, training, and raising 6 children
• How her relationship with running changed after having kids, and especially after her husband's sudden death in 2004
• Why learning the drums later in life became such an important outlet
• What inspired her return to the bar business decades later with JAMBAR

Jennifer’s story is a powerful reminder that your identity is never fixed. How you move and fuel your body as well as how you spend your time is meant to evolve across different seasons of life.

🎧 Tune in to hear the full conversation!

Note: This podcast is NOT sponsored by JAMBAR. I just wanted to share Jenny's unique story!

Links & Resources

• Visit the official JAMBAR website
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Grab my Eat for Endurance Mini Guide Bundle (these are included in FLC)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
• Have a topic you’d like to request? Email me at claire@eatforendurance.com

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

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).

What if your low energy or stubborn performance plateau have little to do with your training, and everything to do with your thyroid?

In episode 133 of The Eat for Endurance Podcast, I’m joined by Katie Morra, MS, RD, LDN, IFMCP, to talk all about thyroid health for athletes.

Katie is a Registered Dietitian and former Division 1 athlete who specializes in complex chronic illness. Her practice, Gut Honest Truth, focuses on the identification and treatment of root causes behind chronic inflammatory conditions, autoimmune disease, gastrointestinal dysfunction, and thyroid dysfunction.

In this episode, Katie and I discuss:

• What the thyroid actually does and how it impacts almost everything in the body
• Common signs of thyroid dysfunction in active people
• The connection between underfueling, stress, and thyroid function
• Why looking at TSH alone doesn’t tell the full story, and what you should get tested instead
• Key nutrients for thyroid health
• How gut health impacts nutrient absorption and thyroid function
• When someone may need thyroid medication
• The difference between Hashimoto’s and hypothyroidism caused by underfueling
• Practical nutrition and lifestyle strategies to support the thyroid

This is a complex topic and we only scratch the surface, but it’s a really helpful starting point if you’ve ever wondered whether your thyroid could be playing a role in how you feel or perform.

🎧 Tune in to hear the full conversation!

Links & Resources

• Follow Katie on Instagram, read the Gut Honest Truth Blog (more info on thyroid), and visit GHT Academy (for clinicians)
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Grab my Eat for Endurance Mini Guide Bundle (these are included in FLC)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
• A listener requested this topic! If you have a topic you'd like to request, get in touch at claire@eatforendurance.com

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

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).

With so many new sports nutrition brands and supplements hitting the market each year, how do you know what’s actually worth using?

In Episode 132 of The Eat for Endurance Podcast, I’m joined by Sports Dietitian Meghann Featherstun of Featherstone Nutrition for a timely conversation about sports nutrition trends for 2026.

After attending The Running Event (TRE), Meghann brings a behind-the-scenes perspective on where performance fueling seems to be headed, which products stood out, and what felt overhyped.

Meghann also wrote an entire blog post on her findings, which you can check out here.

In this episode, Meghann and I discuss:

• What to look for when choosing a gel, chew, sports drink, or other sports fueling product
• How there's no one "right" way to create a training or race fueling plan
• The biggest sports nutrition trends showing up across brands right now, including changing amounts of carbs, caffeine, and sodium
• Non-US sports nutrition brands that caught her eye
• Why high carb fueling is not appropriate for all athletes
• The importance of being intentional with supplementation
• And so much more!

🎧 Tune in to learn how to evaluate sports nutrition trends through an evidence-based lens and make smarter fueling decisions for your training and racing.

Links & Resources

• Follow Meghann Featherstun on Instagram and visit Meghann's Website
• Fill out my podcast survey by May 15th, and enter to win some great prizes
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Grab my Nutrition Mini Guide Bundle
• Check out my free nutrition downloads
• Support this FREE content by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous), buying my fueling stickers, and joining my Patreon community
• Get in touch at claire@eatforendurance.com

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

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).

What if the fueling strategy you’ve followed for years is no longer the one that best supports your performance?

In Episode 131 of The Eat for Endurance Podcast, I’m joined by elite ultrarunner and coach Zach Bitter for a thoughtful conversation about his experience with both low and high carb fueling.

After following a low carb diet for 14 years, including when he broke the World and American Records in the 100-mile distance, he decided to change course and try high carb fueling. It's been 8 months now of experimenting with more carbs, and so far, he’s had a very positive experience.

Zach and I discuss:

• Why he originally went low carb as a younger ultrarunner
• What his particular flavor of low carb fueling looked like in practice
• What motivated him to dramatically increase his carb intake last year
• How high carb fueling has influenced his recent training and racing
• Why you shouldn't make one single diet your whole identity
• The importance of curiosity and flexibility for long-term health and performance

This episode is full of nuance, and underscores the fact that there is no one-size-fits-all diet. As Zach says in the episode, don't be afraid to try something new, because if it doesn't work out, you can always go back to what you were doing before!

🎧 Tune in to learn more!

Links & Resources

• Follow Zach Bitter on Instagram and visit Zach’s Website
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Join my membership, Fuel for Life Crew for just $39/month (cancel anytime)
• Grab my Nutrition Mini Guide Bundle (a collection of 6 mini guides, worksheets, and a bonus supplement resource)
• Check out my free nutrition downloads
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
• Get in touch at claire@eatforendurance.com

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

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).

“Healthy, happy, and balanced athletes are the ones that make it across the finish line again and again throughout a long career and leave a legacy.”
— Jessie Diggins

Jessie Diggins is currently competing in her fourth and final Winter Olympics in Milan-Cortina. I interviewed her back in January 2021, just one week after her historic Tour de Ski win on some of the same Italian mountains she's skiing on now.

Since our recording, Jessie has become the most accomplished cross-country skier from the US, with 4 Olympic medals (she won her 4th one today!), 3 World Cup overall titles, 7 World Championship medals, and countless other accolades.

Even though it's no longer Covid times (thank goodness), this powerful conversation about fueling for joy, resilience, and longevity in sport remains just as relevant and important today.

---

In Episode 37, I’m honored to be joined by cross-country skier and Olympic gold medalist Jessie Diggins. She is not only dominating her sport, but also using her platform to promote healthy fueling, body positivity, and the importance of enjoying food without restriction.

Many fans first fell in love with Jessie during the 2018 Winter Olympics, where she and Kikkan Randall won the first-ever American gold medal in cross-country skiing. At the time of this interview, Jessie had also just won the Tour de Ski, becoming the first American to claim the title.

In this conversation, Jessie challenges the idea that leanness leads to success, reminding athletes that “Skinny doesn’t win races. Fast wins races.” She emphasizes that fueling well, prioritizing health, and embracing joy are essential to reaching the start line ready to race.

🎧 Tune in now for this inspiring conversation!

Links & Resources

• Follow Jessie Diggins on Instagram and visit Jessie's website
• 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 all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community

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

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).

Wondering what you can realistically do to stay healthy during training, travel, and sick season? That's what Laura Ligos, RD (aka The Sassy Dietitian) and I chat about in Episode 130 of The Eat for Endurance Podcast.

This episode is not about immune “hacks” or doing more. Instead, we break down what actually supports immune health from a nutrition and lifestyle perspective, and explore where athletes often get tripped up when training, underfueling, poor sleep, and life stress stack up.

Laura and I discuss:

• How training, recovery, fueling, sleep, and life stress interact to influence immune function
• The J-curve relationship between exercise and immune health
• Why eating enough is key to preventing illness
• The role of carbs, specific micronutrients, and other fueling patterns
• Why sleep and rest from exercise make your immune system more resilient
• What to do if you’ve been exposed to illness but aren’t sick yet
• Dietary and lifestyle tips for when symptoms start showing up
• Which supplements may be helpful, and when to take them
• How your approach should differ when dealing with respiratory vs GI illness
• Immune health considerations during travel, including foodborne illness

If you’re dealing with stress, constant colds, lingering fatigue, or that frustrating feeling of being almost sick for days on end, this conversation is for you.

🎧 Tune in to learn more!

Links & Resources

• Follow Laura Ligos on Instagram and visit Laura's Website
• In the J-Curve study we mentioned, it's worth noting: "The main limitation in the field is that most of the studies were conducted in military populations. Military intensive training introduces a wide range of bias because this intensive training usually is accompanied with dietary energy deficiency, sleep deprivation, and psychological stress."
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
• Get in touch at claire@eatforendurance.com

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

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).