Inside Sports Nutrition (Bob Seebohar and Dina Griffin)

Taking care of your gut microbiome is not simply about taking a probiotic supplement. In this episode, we do an overview of prebiotics, probiotics, and postbiotics and why you need to know about them. You’ll learn the differences between them, their functions and benefits, and food sources so that you can take more control of your own gut health.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this Q&A, Bob and Dina answer questions from you awesome listeners.

Questions we address:

· Should we look at calories per day or macronutrient breakdown to plan for an athlete’s stage race?

· How easy is it to get biomarker testing? How often should it be done and what do you ask for?

· What information can you share about nutrition and perimenopause for someone who is age 50, has moved across the country, working through an injury, and has gained weight?

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Do you have a strategy for your grocery shopping or are you winging it? You’re going to want to tune in to this episode to hear our 13 tips for ways to approach your grocery shopping that will save you money, time, and stress. 

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Check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Elizabeth McNear, Consulting Sports Dietitian for the Oakland A’s and owner of Transitional Nutrition, joins us to talk about nutrition for baseball. 

We discuss:

• Elizabeth’s background and how she got into the field of sports nutrition
• Her experiences from her early career in university athletics 
• How she got into baseball
• Special concerns for baseball players and differences between types of players
• Her roles working with the Oakland A’s team
• A nutrition and hydration walk through of game day
• Tips for high school and collegiate baseball players (and athletes of all kind!)

Links:

• Elizabeth’s private practice business, Transitional Nutrition

More about our guest:

Elizabeth McNear is a Registered Dietitian (RD) and a Board Certified Specialist in Sports Dietetics (CSSD). Originally from Colorado, she received her undergraduate degree in Food Science and Human Nutrition at Colorado State University and completed her graduate degree in Nutrition and Physical Performance at Saint Louis University. She has worked in Division I college athletics for seven years at Ole Miss University, the University of Florida, and the University of California Berkeley. She has provided performance nutrition guidance to athletes from over 28 sports and various backgrounds. She currently owns her own company, Transitional Nutrition and is the Sport Dietitian consultant for the professional baseball team, the Oakland A’s.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

In this Ask Us Anything #9 episode, we answer listener questions about the consumption of sugar and reasons for experiencing acid reflux during exercise.  

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

This is our Part 2 on nutrition and sports nutrition for young athletes. If you didn’t catch Part 1 yet, you’ll want to tune in to Episode 24 to hear the foundational nutrition elements for athletes 18 and younger. Both of these are episodes are great for parents, guardians, and coaches of young ones.

In this episode, we discuss:

· The involvement and opportunities of parents in their kids’ nutrition

· How to work with nutrition in and around school schedules

· Ways to food prep without spending hours in the kitchen

· Cautions around plant-based eating for youth athletes

· Nutrient timing considerations and fuel types for practices and competitions

· Use of sports drinks and energy drinks

· Suggestions for post-practice recovery

· Supplements for young athletes

· Bob’s 5 step approach to help parents feed their young athletes

You can also check out Bob’s e-books covering sports nutrition for young athletes: https://www.enrgperformance.com/ebooks

We invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Ask Us Anything episode, we answer questions about beet root supplementation in younger athletes and essential amino acids and branched chain amino acid supplements.

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this “Matcha and Mate” episode (our version of a coffee klatch), we dive into chatting about the various angles of consuming sugars, added sugars, and carbs for training and competition. There are a lot of aspects to consider and despite popular opinion, it isn’t a black and white answer. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

With the new year around the corner, diet messages and weight loss programs hit the scene hot. In this episode, Bob and Dina share some of their perspectives and insights about weight loss to help give you other thinking points as you filter through the various diet trend messaging. 

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Connect with us on IG or FB ! 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina chat about updates with regard to nutrition strategies specific to the female athlete throughout the lifecycle.

We chat:

· The importance of tracking menstrual cycles in premenopausal athletes and what to track

· Should female athletes be doing menstrual cycle phase-based training across the board?

· Some nuances between the follicular and luteal phases of the naturally menstrual cycle and how nutrition comes into the picture

· The many physiological changes that come along with perimenopause and ways to think about navigating this lifecycle stage and prepare for the postmenopausal years

For those looking for an app for your smartphone to track menstrual cycles, check out: Flow, Wild.AI, Life, and Clue. If you have a favorite app you are currently using, let us know which one and how it has helped you! Email us at hello@insidesportsnutrition.com.

Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. USE CODE ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

Don’t forget you can learn about the nutrition coaching and testing services Bob and Dina offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

In this Ask Us Anything #18, we address a listener’s questions about protein:

• Do you need as much protein if you’re not training as much?
• Is there a limit to how much protein you can use in a day? 

Got a question you want us to address? Join our Patreon to get extra insights from Bob & Dina along with other fun perks (while also supporting the show!). 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

It’s time for another AUA episode! Tune in to this one to hear hydration and electrolyte questions from you awesome listeners and get key tips for improving your fluid plan: 

• Do I need to change hydration if I’m an older athlete?
• How much fluid do I need to drink per hour of training?
• How do I figure out which electrolyte product to use during training?

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina sit down with adventurer Andrew Skurka to talk about his journey to becoming a long-distance backpacker, ultrarunner, 2:27 marathoner, and outdoor guide.

We discuss:

· Andrew’s origin story and how he got into outdoor sports and adventure

· What he learned from his initial metabolic efficiency test

· His typical nutrition day when at home vs. on a guided backpacking trip

· His famous beans-rice-Fritos dish (https://www.youtube.com/watch?v=XQp81n8uzzE) and other food ideas for backpacking and thru-hiking

· The diet that appears to be the least successful for backpacking

· Marathon training

Links:

· Recipes and food ideas for the trails from Andrew and his team

· His Metabolic Efficiency Assessment from 2014

· The YouTube video of Andrew literally scaring the crap out of a grizzly bear

Learn more about Andrew, the guided backpacking and thru-hiking trips that he and his team offer, and many other outdoor insights at http://www.andrewskurka.com/ and find him on Instagram @andrewskurka

Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Bob and Dina huddle with Dede Griesbauer who left a successful Wall Street career to become a professional triathlete. She has several Ironman and 70.3 triathlon wins and also holds records in Ultraman racing including this year’s female Ultraman World Champion (at the young age of 52). Tune in to her story about her extensive swimming background and how she became an Ironman and Ultraman champion, along with her nutrition learnings along the way.

We cover:

• Dede’s extensive athletic background which began at the age of 3
• A peek into her collegiate swimming days and how the training and nutrition approaches were much different in that era
• How she kept fit during her early career in finance and Wall Street
• The story for how she found the sport of Ironman and her first Ironman win
• Her curiosity and reflection on the impact of nutrition in her past and current sports performance
• How she got into Ultraman and changes she made to her fueling and hydration
• Changes she’s made (and not made!) in her training and recovery as a 52-year young female athlete

Quotes from Dede:

“When it comes to ultra racing, you have your Plan A but you’ve got to have Plan B, C, D, E, F and then you’ve gotta have the kitchen sink.”

“The gym work is a critical part for the aging athlete as is the mobility.”

Links:

• Dede’s website
• UCAN, a primary fueling source for Dede
• JD Crew, Julie Dibens coaching

More about our guest:

A former Wall Street Vice President, Dede Griesbauer is an 18-year veteran Professional Triathlete.  She's a 3x Ironman Champion, 2x 70.3 Champion.  She's been in the top 10 at the Ironman World Championship 3 times.  She holds the course record for the 12 hour Time Trial World Championship and is the Ultraman World Champion, World Record Holder and World Championship Course Record Holder.  Off the race course, Dede is a Coach with the JD Crew and is part of the live commentary team for Ironman.  She lives in Boulder, CO with her husband Dave and their Labradors, Piper and Charley.

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on IG and FB @insidetracker

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

In this episode, we’re revisiting a core concept in sports nutrition: Metabolic Efficiency Training (MET). Whether you’re new to the idea or need a refresher, this episode will help you understand how to optimize your body's ability to use fat and carbohydrate as fuel.

We break down:

• What Metabolic Efficiency Training is and why it matters
• How to assess your body’s fuel utilization
• Who can benefit from MET (hint: it’s not just endurance athletes!)
• Key benefits, from energy stability to performance gains
• 4 steps to help you get started

Tune in for practical insights to help you fuel smarter to gain health and performance benefits.

Links: 

• 3rd edition of Metabolic Efficiency Training book (from the eNRG Performance website or from Amazon)
• Directory of Certified Metabolic Efficiency Specialists 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

What’s on our minds lately? In this episode, we share thoughts on testing services that help you take control of your health and performance. We also chat about one of the most important questions you can ask yourself about the supplements you take, and the ones you are considering taking in the future. 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Are you supplementing with creatine monohydrate or curious about it? Does it cause weight gain? When should you take it? And what dose do you need?  Tune into this episode to hear our answers to these 3 most common questions we receive!

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

It’s time to dig deeper into Metabolic Efficiency Training (MET). In this episode, Dina puts Bob in the hot seat to have him clarify controversial and misunderstood aspects of MET including:

· MET is just a Keto Diet

· Fasted training is needed to improve Metabolic Efficiency

· Ultra athletes are already good at fat burning so we don’t need MET

· Increasing fat oxidation equates to body fat loss

· MET doesn’t work for women

· MET puts athletes at risk for Low Energy Availability

We hope the listeners walk away from this episode with a better understanding of what MET is and what it is not. But if you’ve got some head scratching questions, send them along to hello@insidesportsnutrition.comor DM us @isnpodcast on Instagram.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Who doesn’t love a good end of year countdown? Catch this episode to hear Bob and Dina do their Top 10 countdown of nutrition areas that were hot on their respective professional radars in 2022. You may be surprised to hear what’s on their list!

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link  insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

We sit down with Dr. Erin Ayala, Licensed Psychologist and Certified Mental Performance Consultant, to talk about the mental side of injury and injury recovery in athletes. 

Our discussion includes: 

• How Dr. Erin got into the field of counseling and sport psychology and her current research and projects
• Her athletic background and current athletic pursuits
• Types of injury in athletes and what areas of the athlete are impacted
• The roles of nutrition and sleep in injury rehab
• Building self-awareness with the ingredients of self-compassion and mental toughness
• Competing with an injury and how to consider the risks
• Her new online program “The Mindful Comeback” 
• Her personal current nutrition framework for daily nutrition and bike racing nutrition

Links:

• Dr Erin’s company website, Skadi Sport Psychology, and give her a follow on Instagram @skadisportpsychology
• The Mindful Comeback course and use the coupon code ISNPOD for 10% savings

Quotes from Dr. Erin Ayala: 

“Mental toughness is not about putting your head down and doing the work and pushing the emotions away and ignoring them, mental toughness is about bringing them along for the ride and doing the hard things anyway.”

More about our guest:

With over a decade of research and clinical experience, Dr. Ayala is a Licensed Psychologist and Certified Mental Performance Consultant based in Minneapolis, MN. She specializes in working with endurance athletes and is licensed to work with athletes in over 40 states. Dr. Ayala is a published author of over 20 research articles and book chapters, and has been featured in Trailrunner Magazine, the New York Times, and other media outlets. Beyond her professional achievements, she is an accomplished cyclist, having landed on National podiums in road racing, fat bike racing, virtual racing, and gravel racing over the past few years.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

In this episode, we dive into advanced glycation end products (AGEs), compounds formed in the body and through certain cooking methods that may contribute to aging and chronic disease. But what does this mean for your health, and how much should you really worry about AGEs? Tune in for practical insights on how to make informed choices without unnecessary fear.

We cover:

• What AGEs are and how they form in the body
• Their potential impact on health and aging
• Which foods contribute to higher AGE levels and simple ways to reduce your intake
• Why nutrition is about more than just one factor (big-picture considerations)

Links:

• Research Paper: Effect of dietary intake of advanced glycation end products on biomarkers of type 2 diabetes: a systematic review and meta-analysis
• Research Paper: Decoying the enemy: soluble receptor for advanced glycation end products and cognitive impairment in neurodegenerative diseases—a systematic review and meta-analysis
• Research Paper: Advanced Glycation End Products and Risks for Chronic Diseases: Intervening Through Lifestyle Modification
• Review Paper: Advanced Glycation End Products and Health: A Systematic Review
• Research Review: Dietary advanced glycation end products and their relevance for human health

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Do you know what “Right Fuel, Right Time” means when it comes to using sports nutrition products and your body’s fuel sources? If not, you definitely need to tune into this episode! We meet with Leighton Phillips, founder of S-Fuels, to talk about the S-Fuels products, ingredients, and non-traditional ways to think about fueling athletes. 

Topics discussed include:

• The origin story behind S-Fuels
• The first generation products of S-Fuels and the new second generation line of products
• Unique ingredients in their products and what makes them different from the majority on the sports nutrition market
• A walk-through of the S-Fuels products and use case considerations
• Paradigm shifts in how we can approach endurance fueling

Links:

• S-Fuels

More about our guest:

Leighton grew up with a father in medical science and track and field passion, which sparked his similar interests.  Leighton competed in state-level swimming, cross-country, and triathlon throughout his school years.  Leighton's completed his undergrad in Naturopathic Medicine in Brisbane Australia and followed this with several years of clinical practice.  A passionate endurance athlete, Leighton has completed 3 UTMB 100mile, and ultras in Chamonix, France, the 250km RacingThePlanet ultra in 2007, a dozen other ultras, and his 1st half-ironman finish in 4hrs 34, at age 50.  During this time, Leighton observed growing research, and athlete-community performance, plus gut and metabolic health issues associated with the high-carbohyrate centric approach to endurance training and racing. This background triggered Leighton to found SFuels in 2017.  Leighton, his wife Nicole, and sons Ryan and Denver live in Raleigh North Carolina.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

In this episode, we discuss a recent article that was published online in VeloNews regarding professional cycling and how the riders are “crushing 100-120 grams of carbohydrate per hour”, upwards of 140 grams per hour. We’re not bashing carbs in this episode, but we are providing some important context as to how we approach these carb intake ranges for athletes in addition to highlighting the newer food science technology emerging that enables better gut tolerance.

Links:

• Article we discussed from VeloNews

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Connect with the podcast on IG or FB ! 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG exogenous ketones? Check out their products and save 10% by using the code ISNPODCAST at checkout and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

How have aid station food offerings changed over the years for ultramarathoners? Check out this episode to hear some historical aspects and how the aid station nutrition landscape is evolving. 

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Vomiting happens in some endurance sports such as ultrarunning, but does that mean we should normalize it? We share our perspectives along with some strategies to help you avoid or minimize vomiting from happening to you during your training and racing endeavors. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Connect with Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Do you know the many roles and effects of protein for athletes in peri- and postmenopausal years? How much protein should you consume to support aging? Do you wonder how to choose better proteins? Tune into this episode to learn all of this and more as Bob and Dina discuss the details of dietary protein for peri- and postmenopausal athletes.

We discuss:

• Differences between the peri- and postmenopause phases
• The effects of changing ratios of estrogen to progesterone
• How protein intake relates to body composition and the various changes that occur in menopause and aging
• The RDA for protein is not adequate for peri- and postmenopausal athletes
• Aiming for 1.6 to 2.4 grams of protein per kilogram body weight as a reference range and starting point
• Action steps to implement to make better choices
• What amount of protein counts as “good” (10-19% of RDI or DRV) vs. “high” (20% or more of RDI or DRV) when reading claims on food packaging
• Protein powders
• Plant protein food sources

Check out our website at www.insidesportsnutrition.com for show notes to all episodes.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

In this Inside Scoop episode, we discuss some of the pros and cons about common holiday eating advice that surface this time of the year.

We cover:

· What is “eating mindfully”?

· Bob and Dina’s favorite donut

· Are there good and bad foods to eat or avoid?

· How some holiday challenges are actually harmful

· The relationship of stress and eating choices

· Noticing how foods and eating behaviors make us feel

· Should we let loose in December and start anew on January 1?

“Today’s the only day you can influence.” --Bob

“The day on the calendar does not bring success. It’s all the work we have to do in advance or as part of the continuum.” --Dina

Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

So you think you know a lot about sports nutrition? Think again.

Inside Sports Nutrition is for all ages, genders and abilities of athletes, from the recreational to the Olympic level, who want to learn real life nutrition implementation strategies to improve health and athletic performance. If you’re a coach, nutritionist/dietitian, or parent/guardian of a youth athlete, you’ll also find plenty of nutrition nuggets here to better support your athletes.

Hosts Bob Seebohar and Dina Griffin, renown Registered Sport Dietitians and Board Certified Specialists in Sports Dietetics, will entertain you weekly with stories, interviews with athletes and science geeks, provide updates regarding the latest and greatest in the field of sports nutrition, and answer your questions about sports nutrition. Each week will feature a different topic so be ready for action packed nutrition insights from Bob and Dina.

Amanda Archibald, Registered Dietitian and founder of The Genomic Kitchen returns to share her knowledge on how genes influence our appetite and weight control.   

We also discuss: 

• The concepts of nutrigenetics and nutrigenomics
• How the information in food can influence gene activity
• The importance of understanding the differences between a monogenic and a polygenic approach
• Cautions around ordering genetic tests off the internet and the interpretation of the data
• Genes that influence appetite control and why you may feel constantly hungry or feel a loss of control in certain food environments
• Using keto for weight loss
• Dietary recommendations that aren’t considering the genetic picture
• How genes and environment can affect the experience of menopause
• The power of olive oil

Quotes:

“Genetics is the map of how you are built. DNA information is a heat map for you.”

“Genetics tells us where to start. Lab testing tells us if we’re on the right track.”

Links:

• Genomic Kitchen
• Follow Amanda on Facebook and Instagram @genomickitchen
• The olive oil that Amanda mentioned: https://www.ofdreamsandknowledge.com/

More about Amanda Archibald:

Amanda Archibald, RD, founder of The Genomic Kitchen, is widely recognized for her trailblazing work as a clinician, educator, consultant, speaker, and mentor in the cutting-edge world of genomic medicine. She masterfully connects the dots between genes, food, lifestyle, and health restoration. In addition to working with a global clientele in private practice, Amanda also trains the next generation of healthcare providers in the art and science of using genomics as a foundational tool in medical and clinical practice.

Amanda’s pioneering work has been featured at clinical, health and industry conferences in the USA, Europe, South Africa, Australia and New Zealand.  Her work in Culinary Genomics has been successfully integrated, for the first time in the world, on to an in-patient menu at the Sharp Healthcare system in San Diego, California. She has just finished working on an international collaborative polygenic test project focused at public health and corporate wellness audiences that is in its pilot phase. The first of its type in the world.  

Amanda is the author of The Genomic Kitchen, Your Guide to Understanding and Using the Food-Gene Connection for a Lifetime of Health.

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina huddle with Dr. Patrick Wilson, the author of “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” to discuss the many underappreciated roles of the gut. Whether or not you have experienced gastrointestinal distress during your training and competition, you’ll want to listen in to get new insight as ways you may be helping or hurting your gut.

We also cover:

· Which athletes should “train the gut” and how to do it

· Are there differences between team-based and endurance athletes?

· The nuances of probiotics and cautions around taking them

· Does stool testing help us figure out what’s wrong?

· Recommendations for food types that help the gut microbiome

· Why we need more research on the role of our psychological state

Follow Dr. Wilson on Twitter @SportsRD_PhD

More about our guest:

Patrick Wilson is an associate professor of exercise science and directs the Human Performance Laboratory at Old Dominion University. He earned a PhD in exercise physiology from the University of Minnesota and completed post-doctoral training in sports nutrition at the University of Nebraska–Lincoln. Wilson has authored over 60 scientific articles within the disciplines of exercise science, sports nutrition, and health. Wilson is also a credentialed registered dietitian through the Commission on Dietetic Registration. You can find his book “The Athlete’s Gut: The Inside Science of Digestion, Nutrition, and Stomach Distress” on Amazon.

We’d love it if you can leave a review of the pod on your podcast platform! And please connect with us over on Insta at @isnpodcast. If you have a sports nutrition question, shoot it over to hello@insidesportsnutrition.comor DM us on Insta.

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

From Gatorate to Maurten, we’re diving into a brief history of carbohydrates and their ratios in sports nutrition products to help you understand the science as well as where the technology is headed and why.

We discuss:    

• The evolution of carbohydrate recommendations and a summary of key sports nutrition products that paved the way
• The ratios of glucose to fructose, their absorption rates in the small intestine and why you should care
• How training the gut fits into the picture
• Changes in sports nutrition product packaging and labeling

Links to some research papers:

• https://pubmed.ncbi.nlm.nih.gov/26373645/
• https://pubmed.ncbi.nlm.nih.gov/35951130/
• https://pubmed.ncbi.nlm.nih.gov/35446596/
• https://pubmed.ncbi.nlm.nih.gov/15946410/

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Ready to make the most out of your 2025? Check out our top 10 recommendations for the things you must do if you’re ready to level up your health and performance this coming year.

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

In this Soapbox episode, we address some problems related to general carbohydrate guidance and carbohydrate comparison in sports nutrition products. Listen in to learn how to be more savvy!

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

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Connect with Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

We first get a quick update from Bob regarding the North Pole Marathon and then it’s time for another AUA (Ask Us Anything) episode to answer questions from you awesome listeners! 

Questions we address:

• Does carb loading prior to a marathon negatively impact metabolic efficiency?
• How to stop weight gain as a female athlete in her 40s?
• What to do when hunger is heightened on recovery days or appetite is suppressed on exercise days?
• Are there any potential dangers for youth athletes using creatine?

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. 

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

In this episode, we discuss the health benefits of green tea and discuss a systematic review and meta-analysis research paper that investigated whether consumption of green tea, combined with an exercise plan, enhances weight loss for individuals who are overweight or have obesity. Listen in to see whether green tea is a beverage you may want to drink more often, for health benefits or weight management purposes.

Links:

• Research paper: Does green tea catechin enhance weight-loss effect of exercise training in overweight and obese individuals? a systematic review and meta-analysis of randomized trials

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

In this episode, we address a question from a fan of the show about whether creatine supplementation could be a problem for causing acute kidney injury. The question stems from a professional ultramarathoner’s report of a recent Did Not Finish (DNF) in a 100-mile race where it seemed creatine supplementation could’ve caused the AKI. We break down what was reported and provide insight as to the many potential contributors of what resulted. 

Links:

• Luke’s IG posts https://bit.ly/4a0SM7d and https://bit.ly/3N9ve6h
• Research and review papers:
• https://emj.bmj.com/content/34/10/637
• https://www.mdpi.com/1660-4601/19/24/16887
• https://pubmed.ncbi.nlm.nih.gov/30367015/
• https://pubmed.ncbi.nlm.nih.gov/28615996/

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Connect with the pod on IG and FB. 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Do you fall off with your hydration when it’s cold out or in the winter months? Is it your gear or your hydration system that needs improved? Can you get away with drinking less? We answer this and more in our discussion with returning guest Colette Vartanian from Skratch Labs.

We also discuss:

• Understanding the demands of your sport as it relates to your hydration needs
• Why we may feel like peeing extra when we’re in cold weather
• Considerations for hydration bottles
• The mpemba effect
• Prehydration vs. hyperhydration
• Updates on Skratch Labs products

Links:

• Hyperhydration review paper from 2023 https://pubmed.ncbi.nlm.nih.gov/37490269
• Our previous Episode 80 with Colette

More about our guest:

Colette Vartanian is Skratch Labs’ Athlete Care Manager and in-house Performance Dietitian. Attending USC and Oklahoma for her degrees, she had the opportunity to work with the Seattle Seahawks, USA Paralympic Women’s Sitting Volleyball, USA Women's National Soccer Team as well as USC and OU Athletics. After attaining her credential, she completed a post-grad fellowship at St. Vincent Sports Performance in Carmel, IN, and serviced athletes of all ages and levels of competition in a variety of sports including many endurance athletes. Now at Skratch Labs, Colette provides personalized care to our customers and athletes who need guidance on nutrition, providing personalized care to solve nutrition bottlenecks including providing sweat testing to help personalize hydration.

Connect with Colette @colenutrition and @skratchlabs on all platforms!

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Do you know how to sneak in extra ingredients into foods you already eat to enhance the nutrition profile?  In this Part 1 episode, Bob and Dina provide several ideas for boosting smoothies, soups, sauces and dips. You’ll get some new ideas to try for you or your loved ones (and you don’t have to tell them!). 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

In this Inside Scoop episode, Bob and Dina discuss some proposed health and athletic benefits of hydrogen-rich water (aka “hydrogenated water”) presented in a 2024 systematic review paper from the International Journal of Molecular Sciences. Listen in to hear whether we find hydrogen-rich water to be a hoax or whether it’s our new favorite beverage.

Links:

• Systematic Review: Hydrogen Water – Extra Healthy or a Hoax?
• Paper: Acute effect of hydrogen-rich water on physical, perceptual and cardiac responses during aerobic and anaerobic exercises: a randomized, placebo-controlled, double-blinded cross-over trial
• Paper: Effects of 8 days intake of hydrogen-rich water on muscular endurance performance and fatigue recovery during resistance training

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Tune into this episode to catch interesting details on Bob’s training for the Tahoe 200 ultramarathon coming up in mid-June 2024. We’ll be doing a Part 2 on his nutrition coming up soon!

We discuss:    

• Bob’s ultramarathon background and why he’s training for the Tahoe 200
• An overview of the Tahoe 200 course
• Bob’s self-designed training program, including some non-traditional (and maybe surprising to you!) training activities that he does daily
• More about his sleep, shoes, gear, and what’s left in training to practice

Links:

• The Tahoe 200 race website
• Bob’s training spreadsheet
• Bob’s current HRV measuring device, Whoop 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In the inaugural episode, Bob Seebohar and Dina Griffin share some of their origin stories for what got them interested in sports nutrition and how this led to launching their careers as Registered Sport Dietitians. Hints: Bob puked a cookie in an Ironman and Dina got a respectable Gut Bomb during a marathon.

We cover:

· Bob’s upbringing in team sports and how he signed up for his 1st triathlon without knowing what it was

· Bob’s frustration with bonking and gastrointestinal distress that propelled his niche in sports nutrition, and the creation of the Nutrition Periodization and Metabolic Efficiency Training concepts

· Dina’s story of changing careers from software consulting to becoming an “adult onset athlete” and eventually getting into the field of nutrition

· Dina’s gut bomb experience as a result of following the classic sports nutrition recommendations during her attempt at qualifying for the Boston Marathon and how this led to connecting with Bob

Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

Did you realize that motorsport athletes also benefit from nutrition and hydration strategies? Join us for this fascinating conversation with Stephanie Fernandes, Sports Dietitian for the Toyota Performance Center, to learn more!

We discuss:

• Stephanie’s academic and athletic background and her journey for becoming a Sports Dietitian 
• The various levels and types of motorsports racing
• Working with the developing driver and the focus areas that Stephanie supports (heat tolerance, aerobic capacity, strength and physical demands, cognition)
• How daily nutrition comes into play for the drivers
• Assessment techniques and tools, along with nutrient timing implementation
• The crucial role of hydration and electrolytes for the drivers
• Common supplements recommended 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Endurance athletes, how are your training zones structured? How are you fueling the workouts for the specific zones? What about Zone 3 – are you training in this comfortably uncomfortable zone and what are you doing for fueling?

In this episode, Bob and Dina discuss polarized training and the classic 80/20 approach to splitting intensity between low and high intensity zones...and the mysterious Zone 3. Along with understanding your zones and how your training sessions are structured, we also discuss ways to think about the nutrition piece around specific training zones so that you get the most out of workouts and become a stronger and fitter athlete.

Email your questions to hello@insidesportsnutrition.comand we’ll queue your question for a future Q&A episode. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Ask Us Anything #16, we address a listener curiosity about beetroot powder, nitrates, and beetroot supplements.

We discuss:

• What are nitrates?
• The benefits of nitric oxide 
• Why beets are a powerhouse food
• Eating whole beets vs. using beet powders
• Effects of aging upon nitric oxide production
• Types of athletes who may benefit from nitrate supplementation 
• Considerations for taking beetroot powder
• What about female athletes?
• Testing for nitric oxide

Links:

• More about nitrates https://pubmed.ncbi.nlm.nih.gov/32188080/ and https://pubmed.ncbi.nlm.nih.gov/38472804/
• Indicator strips for nitric oxide

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Bob and Dina would love to connect with you on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Creatine is one of the most well researched supplements for its ergogenic benefits in skeletal muscle. But did you know it can have many potential benefits in the brain too?

In this Feed Zone episode, Bob and Dina discuss some of the latest research that suggests creatine supplementation can also positively influence cognition, memory recall, and the impact of traumatic brain injury.

We also discuss:

• The power of belief when taking supplements
• Who may most benefit from creatine for enhanced memory and cognition?
• Dosing and duration considerations for creatine supplementation
• Creatine in food sources

“It’s not about taking creatine TODAY, it’s about taking creatine consistently.”

Research papers we discussed:

• https://pubmed.ncbi.nlm.nih.gov/30086660/
• https://pubmed.ncbi.nlm.nih.gov/33578876/

Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout.

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast!

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Do you find yourself stuck or frustrated with meal planning? Tune into this episode to learn how to approach your meal planning to streamline and simplify the process, while still balancing blood sugar and meeting your nourishment needs. We cover 6 steps for the meal planning method and give you a handful of simple ideas for meals and snacks. 

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Connect with us on IG or FB ! 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Omega-3s have many health benefits, but could they be beneficial for athletic contexts as well? In this episode, we do an overview of omega-3s, their food sources, how they differ from omega-6s, and the role of omega supplements. We also discuss recent research that looked at whether omega-3s can help with lean muscle mass preservation, lowering the duration of delayed onset of muscle soreness (DOMS), and supporting muscle function during injury. This episode will motivate you to take a look at your omega-3 intake!

Links:

• GSSI article from 2021
• https://pubmed.ncbi.nlm.nih.gov/30484702/
• https://pubmed.ncbi.nlm.nih.gov/32483626/

Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. 

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Is GI distress a rite of passage for endurance athletes? How does it happen and is it something you can fix or prevent? 

Listen to this episode to learn the signs and symptoms of GI distress and the surprising causes for GI distress in endurance athletes. 

Links:

• Bob’s new online course to eliminate GI distress
• Episode 20 with Dr. Patrick Wilson, author of “The Athlete’s Gut”
• Some research and review papers include:
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4008808/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371619/
• https://www.mdpi.com/2674-0311/2/3/21

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Tune in to this Dietitian Armchair Chat with Bob and Dina to hear their thoughts on how the holiday season impacts eating choices. They provide their insights on how to approach the season including viewpoints on stress eating, travel, social gatherings, routine, and digestion. 

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Connect with us on IG and FB. 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Mikki Williden, PhD, Registered Nutritionist and host of the “Mikkipedia” podcast out of New Zealand returns to the podcast to discuss low carb and moderate-low carb diets in the context of fat loss, aging, gender differences, intermittent fasting, and athletic training. 

We cover:

• Definitions of LCHF and MLCHF
• The ways in which context matters for determining individualized carbohydrate intake ranges
• Steps to take before pursuing a moderate to low carb intake pattern
• How intermittent fasting fits into the picture of lower carb diets
• Considerations of low carb for aging 
• How LCHF can work counter to fat loss goals
• Supplements
• How to approach training sessions
• Testing that comes in handy when adopting MLCHF
• What Mikki’s current nutrition looks like

Links:

• Mikki’s podcast Mikkipedia and she co-hosts at Fitter Radio Triathlon
• Find Mikki at https://www.mikkiwilliden.com/about and on Instagram @mikkiwilliden
• Products that Mikki mentioned: NuZest and LMNT and deltaG ketones 
• Our previous episode 87 with Mikki

More about our guest:

Mikki Williden graduated with a Bachelor of Science in Human Nutrition, and a Bachelor of Physical Education from the University of Otago, Dunedin, New Zealand. She attained her Masters in Science (Human Nutrition) with First Class Honours in 2003, focusing on the development of a childhood obesity prevention programme.

As a registered nutritionist, she has been privately consulting with clients since 2006 and has worked with a vast number of people with different health and performance goals. In 2011, she obtained her PhD after completing her doctoral thesis in health and productivity in the New Zealand workforce.

Mikki hosts a weekly podcast, Mikkipedia, which dives deep into the topics of nutrition, longevity, fitness, and health, and she is a co-host of a weekly endurance sports podcast called Fitter Radio. She is the creator of Mondays Matter, a successful fat loss group programme that utilises evidence-based techniques to support body composition goals and has helped thousands of people. She is passionate about helping to translate science into practice to help people meet their health goals.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

In this episode, Bob and Dina dive into a conversation about the new era of group nutrition programs and how they may take you further in your health, performance, and longevity path than you realize. Are you ready for it? 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this Part 2 episode, we’re diving into 14 more ‘Next Level Supplements’ for masters athletes - ones you’ve probably heard of (or maybe even use). We’ll break down what they are, what they do, and key considerations so you can make informed choices. Are they magic bullets? Nope. Could some be useful for you? Maybe! Let’s find out!

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Are you doing regular strength training and do you know the full range of benefits? And women, did you know strength training is essential as you age into your masters years? Catch this episode where Bob and Dina sit down with Colleen McGinnis, Doctor of Physical Therapy, Strength and Conditioning Coach, and Women’s Health Specialist based out of Boulder, Colorado to talk strength training, nutrition, injury prevention, aging, and women’s health.

Topics we discuss include:

• Colleen’s athletic background and what inspired her to get into her current career path
• Reasons athletes get injured and the nutritional contributions
• The importance of a good warm-up prior to exercise
• Fueling in and around workouts for female athletes
• Myths and misconceptions about strength training
• Colleen’s personal nutrition journey
• Adapting training with the menstrual cycle and the perimenopausal biological life stage

Links:

• WellBody Lab – Colleen’s virtual private practice
• REVO Physiotherapy in Boulder, Colorado – where you can see Colleen in person for physical therapy and strength & conditioning
• Connect with Colleen on IG @wellbodylab_drcolleen or via email colleen@wellbodylab.com

Quote from Colleen:

“If you’re not going to make time for strength training, then you’re going to have make time for injury, so it’s your choice.”

Read More about our guest:

https://www.revoptboulder.com/colleen-mcginnis

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Is it true all women are good fat burners? Bob and Dina discuss why this general statement is nuanced and warrants context. Bob presents a summary of some of his recent metabolic efficiency testing data so that you can see why metabolic efficiency is not a one-size-fits-all physiological state, nor is it only influenced by a single variable. Catch this episode to hear more insights!  

Links:

• Metabolic Efficiency Training: Teaching the Body to Burn More Fat book (new 3rd edition)
• Maximal Fat Oxidation Rates in an Athletic Population paper

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Ema Thake, Sports Dietitian and Director of Performance Nutrition for the Denver Broncos, joins us to share her insights and experiences as a Sports Dietitian from the collegiate level to her current work for a professional football team. 

Our discussion includes:

• Ema’s athletic background and how she got into the field of sports nutrition
• Changes in sports nutrition throughout her collegiate experience
• Challenges that collegiate athletes face and biggest nutrition mistakes that are made
• Example of a success story
• The use of supplements in collegiate athletes
• An overview of differences in working with professional football players and her roles with the Denver Broncos
• The importance and impact of a performance team

Links:

• About NIL in college sports
• Follow Ema on Instagram @emathake

More about our guest:

Ema is a Registered Dietitian and Board-Certified Specialist in Sports Dietetics.

Ema graduated with her Bachelor of Science from the University of Northen Colorado in 2010, where she ran cross country and track and field. In 2013, she completed her master’s degree in Sports Nutrition and Exercise Physiology, as well as her dietetic internship at the University of Utah. Through her graduate work and internship, she worked closely with the Utah football team as well as a handful of Olympic sports teams as the sports nutrition team and athletic department navigated deregulation and a rapidly growing demand for sports nutrition services.

Ema started her career as a sports dietitian at UCLA (2013-2014), also working at the USC Keck Medical Center as an inpatient oncology dietitian. During this time, she also consulted with California State Long Beach as the first dietitian working with their athletic department. In 2014, Ema returned to Salt Lake City and the University of Utah to work as a sports nutrition fellow. From 2014-2015, she worked as an outpatient performance dietitian, building the sports nutrition clinic within Intermountain Healthcare.

Ema has held positions as Director of Performance Nutrition at the University of Washington (2015-2022) and the University of North Carolina (2022-2023), where she oversaw the entire nutrition department and supported athletes from football and Olympic sports. Ema returned to her hometown of Denver, Colorado and joined the Broncos staff as the Director of Performance Nutrition in 2023, where she oversees all aspects of player nutrition and food service. 

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Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Bob and Dina meet with Brian McMahon of the deltaG company to continue the discussion on ketone esters. This episode is for you if you want to learn more about who may benefit from ketone esters, the potential health and performance benefits, and how to use and monitor their efficacy for your own self. To learn more about the science of the deltaG ketone esters, check out episode #46 to hear from the founder and research pioneer, Professor Kieran Clarke.

We discuss:

• Brian’s background and how he became the Chief Strategy Officer for deltaG
• Differences between ketosis and ketogenesis, and how the ketogenic diet and ketone esters fit into the picture
• How to figure out your own “sweet spot” for dosing the ketone esters
• What you’ll notice after taking the deltaG ketone esters
• How to choose and use the deltaG products to reap the health and performance benefits
• How to be a smart shopper when perusing the ketone supplements available on the market

Other Links:

• Check out the deltaG website and use the code ISNPODCAST to save 10% on your purchase
• Schedule a free 15-minute consultation call with Brian here: https://www.deltagketones.com/pages/15-min-consult-with-brian-landing-page
• deltaG Ketone Ester published research studies: https://www.deltagketones.com/pages/ketone-ester-clinical-trial
• Our interview with Professor Kieran Clarke, the founder of deltaG and pioneer in ketone ester research: https://insidesportsnutrition.com/episodes/kescience

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

In this Huddle, Bob and Dina chat all things hydration and sweat with Andy Blow, Sport Scientist and the founder of the Precision Fuel & Hydration company. As athletes, we can’t neglect the role hydration plays in our performance and recovery, no matter what kind of athlete we are or what kind of sports we do. You’ll walk away from this episode with a new appreciation of sweat and hydration, how unique we each are, and why being proactive in learning your body will serve you well in your athletic endeavors.

We chat with Andy about:

· Why is hydration so important (and overlooked)?

· When is “drink to thirst” or “drinking to a plan” an okay approach, if ever?

· What do we know about Masters athletes and hydration?

· The benefits of sweat rate testing - if you’re doing it right

· Surprising findings of team sport athletes such as those who play football and baseball

· The Luke Henderson Ironman case study

· The ins and outs of exercise-associated muscle cramping

· The physiology of sweating

· Sweat composition testing methods

· Some questions from listeners: Can we just salt our foods to get extra sodium? Why do we pee more when it’s cold out? How do I know if I’m taking too much sodium? What’s the impact of our daily sodium intake upon our sweat sodium composition?

· Andy’s Top 3 practical tips for athletes

Quote from Andy:

“There’s no one size fits all answer, so go on a journey to figure out what works for you with your physiology and the situation that you’re in. Don’t look around and copy people. Listen and read and interpret and look at the science, but n of 1 is the phrase there.”

Good reading from the Precision Fuel & Hydration Knowledge Hub:

· Why sodium is crucial to athletes performing their best

· Why athletes suffer from muscle cramp

· Should your hydration strategy change as you get older?

· How to measure your sweat rate

More about our guest:

Andy Blow is a Sports Scientist and the founder of Precision Fuel & Hydration. Andy was formerly an elite-level triathlete who can count top-10 IRONMAN finishes and an Xterra Age-Group World title to his name. It was during his racing career that he discovered how personalizing your own carb, electrolyte and fluid intake can make such a big difference to performance, and this led to him setting up precisionfuelandhydration.com - a company that specializes in helping athletes nail their fueling and hydration strategies for training and competing.

Andy has a BSc (Hons) degree in Sport and Exercise Science from the University of Bath, UK. He currently lives in Christchurch, Dorset, in the UK with wife Lucy and their 2 young children Bobby and Bethany.

Got a sports nutrition question for Bob & Dina? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

Jamie Meeks, Head Sports Dietitian for the New Orleans Saints joins us for a fun conversation to talk about her experiences in becoming the first Sports Dietitian to work with Louisiana State University Athletics and insights into her current role with the Saints. 

We also discuss:

• Cabbage ball – say what? 
• The origin story for how Jamie got into the field of nutrition and dietetics 
• Her experiences at LSU with the various athletic teams
• How she made the move to NFL and the New Orleans Saints and an overview of changes that have occurred along the way
• How she coordinates with the Food Service staff for the Saints (and some special foods they regularly serve!)

More about our guest:

Since 2015, Jamie Meeks has served as the Director of Sports Nutrition of the New Orleans Saints, utilizing her experience and expertise as a Registered Dietitian (RD) and a Board Certified Specialist in Sports Dietetics (CSSD). A prominent graduate of Louisiana State University, Meeks obtained her Bachelor’s Degree in Nutritional Sciences/Dietetics in 2009 and Master’s Degree in Kinesiology/Exercise Physiology in 2011. She completed her Dietetic Internship at the University of Arkansas for Medical Sciences. During her university tenure, Meeks distinguished herself through her leadership role as the captain of the LSU Cheerleading squad for three consecutive years. She represented the university across multiple platforms and supported LSU's major athletic accomplishments, including the 2007 National Championship Football team.

Following her academic achievements, Meeks marked a historic milestone at LSU Athletics by becoming the program's first full-time dietitian. In this capacity, she played a crucial role in developing a comprehensive sports nutrition program, primarily aimed at managing athletes' diets and providing education to enhance health and performance. She was a pivotal force behind the inception of Athletic Fueling Stations and played a significant role in planning for a state-of-the-art athletic dining facility. Meeks also launched the Undergraduate Sports Nutrition Internship program at LSU, opening doors for dietetic undergraduates to gain firsthand experience in sports nutrition.

In her capacity with the Saints, Meeks is dedicated to assisting the team achieve optimal nutritional health and crafting effective strategies for fueling, hydration, and supplementation to promote peak athletic performance. Her role extends to providing medical nutritional therapy while closely collaborating with the team's athletic trainers, strength coaches, and medical team. Additionally, she serves as the Director of Finance & Administration for the Professional Football Registered Dietitian Society, while her professional affiliations include membership in the Academy of Nutrition and Dietetics, the Louisiana Dietetic Association, the Collegiate and Professional Sports Dietitians Association, and the Sports and Human Performance Nutrition Dietetic Practice Group.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

In this Inside Scoop episode, we break down the ins and outs of the supplement Beta Alanine. You’ll learn how this supplement works, which individuals and sports it is best for, and recommended dosing and side effects. It may be a game changer for you! 

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

This episode is also brought to you by Bob’s new Nutrition for Longevity 8-week program. Bob will guide you through the 8 weeks and teach you about the hallmarks of aging, the functional systems of the body and most importantly, nutrition changes that are necessary to make to continue on the path of successful aging and improving longevity. He will also discuss testing and supplementation as it specifically relates to aging. This program is for anyone 40 years and older who wants to take better care of themselves and follow a nutrition plan that supports the different biological systems associated with aging and longevity.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina huddle with Taren Gesell, who built his fame as “Triathlon Taren” with his hugely popular YouTube channel focused on all things triathlon. Taren is now the head honcho behind MyMottiv.com, a coaching app and set of resources to help endurance athletes train for their events.

We chat about:

· Taren’s transition from being an investment advisor to an entrepreneur in the triathlon and fitness industry

· The effects of COVID upon Taren’s training, fitness and mental health

· Ways to think about identity and focus areas as an endurance athlete

· Taren’s viewpoints and experiences with various nutrition approaches

· Ways in which Taren rejuvenates and maintains balance between work and life

Quote from Taren: “Things that scare you is where you grow. It’s where you get motivated, it’s where you feel alive, it’s where you become a better version of yourself.”

Learn more about Taren at mymottiv.com, his YouTube channel “Taren’s MOTTIV Method”, and check out his podcast “Taren’s MOTTIV Method Podcast”.

Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Bob and Dina huddle with Kevin Goldberg, who also goes by “Krusher”, “Matchmaker” and now “Zombie Toddler” in case you happen to see him out on the trails and want to give him a shout out. Kevin is an ultra runner who has completed numerous 200+ mile races, including the Triple Crown of 200s, and recently placed 5th overall at the Cocodona 250.

We chat about:

· Kevin’s introduction to running by way of his girlfriend (now wife)

· How bilateral hip surgery at the age of 27 didn’t set him back to delving into the 200-mile distance

· The mental challenges of 200 mile races

· His recent Cocodona 250 race (with barely 90 minutes of sleep!)

· His “lucky level” of GI tolerance that enables him to eat pretty much anything

· Sleeping logistics during a 200

· Tips for those who are crewing athletes at 200s

· A few of the nuances between doing a 100 miler and a 200 miler

· The fundraiser Kevin’s wife, Melanie, is involved in as she prepares for the Bigfoot 200 in 2023

Quotes from Kevin:

“Now my hips don’t hurt, just everything else.”

“Believing you can do it is 80% of the battle.”

More about Kevin: He considers himself an “ultra distance adventure athlete” and is best known for running 200+ miles races for 'fun'. When he's not running or riding off-road, he's standing in a river fly fishing.

He works at TrainingPeaks as the main matchmaker for coaches and athletes. You can find him on Instagram at @UltraFlyKev

Melanie’s fundraising for the Free to Run non-profit: https://www.justgiving.com/fundraising/melanie-white-bigfoot200/

Thanks for your continued support, listeners! Let us know what other guests you’d like for us to have on the show – email hello@insidesportsnutrition.com. Learn about the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

Bob and Dina discuss some highlights of a new review and position stand paper by the International Society of Sports Nutrition on ketogenic diets. Are you curious whether this is something you should try and whether it would help (or harm) you? Tune into this episode to get our inside scoop and Sports Dietitian viewpoints.

Our discussion includes:

• Ketogenic Diet vs. Low Carb High Fat Diet (LCHF) vs. Metabolic Efficiency Eating patterns
• Reasons to consider a ketogenic diet and not consider it, pros/cons
• How “athletic performance” is measured and the many contexts of defining it across athletes
• What future research may tell us

Links:

• International Society of Sports Nutrition Position Stand: ketogenic diets
• Research paper we mention on the FASTER study: https://pubmed.ncbi.nlm.nih.gov/26892521/

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Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition and check out our new Patreon membership options over at patreon.com/isnpodcast – sign up and take advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina.

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

We continue our vitamin D mini-series with further discussion about how vitamin D status impacts muscle function and strength, injury risk and recovery, and immune system health. Make sure to join Patreon Community to get an inside peek on a Vitamin D case study that Bob shares about a men’s basketball team he worked with. Additionally, if you are interested in getting your genomics tested to learn about your vitamin D related genes, contact Bob or Dina to learn more about this unique service and make sure you are using the right testing company to get your money’s worth (the testing companies are NOT all the same!). 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community:

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

We chat with Peter Kaufman, one of the co-founders of the UCAN Company, to talk all things UCAN. You’ll want to tune in to this episode to learn what makes the UCAN products unique from other sports fueling products on the market and how it can help you, not only with your everyday productivity, but also for your active lifestyle and athletic performance.

We discuss:

• The origin story of the UCAN company
• The novel ingredient in the UCAN products, LIVSTEADYTM : how it’s made, how it works in the body, and its benefits for everyday use and for sport performance
• Types of athletes and sports that the UCAN products can work for
• A review of the UCAN products and some guidelines for their usage

More about our guest:

Peter Kaufman was inspired over a decade ago, along with three other folks, to help a child and his family better manage a very rare disease. They started The UCAN Company and after several years of research and discovery, they were successful in making his disease more manageable, allowing Jonah, one of ​UCAN​'s​ ​founder’s sons, to maintain his blood sugar for eight hours and sleep through the night for the first time in his life in 2009 when he was 7 years old, and significantly improved his family’s life.

Peter was in the tech world for 25 years prior to UCAN, with large companies, and he had a few of his own. He lives with his wife in CT, and has 2 two grown-up daughters. Peter played water polo in high school and 1 year at Brown University and is crazy enough to think he will play again sometime soon.

Thank you to our episode sponsor, UCAN. If you’re looking for sustained energy, enhanced productivity and performance without the sugar spikes and energy crashes, give their products a try. You can save 20% by using the code ISNPODCAST at checkout. Visit ucan.co to learn more and shop for the products you need.

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Learn about Bob and Dina’s nutrition, coaching, and testing services at www.enrgperformance.com and www.nutritionmechanic.com.

In this Huddle, Bob and Dina chat with professional triathlete and Ironman / World Champion, Tim O’Donnell (T.O.). You’ll learn about how Bob and Tim connected early on in Tim’s triathlon career and how he moved from ITU to long course triathlon racing. You’ll also learn how his daily nutrition and training nutrition have evolved the years. Additionally, he shares the details about his “widow maker” heart attack during the 2021 Challenge Miami race and his rehab/recovery since then.

We cover:

· Tim’s transition from ITU to long course triathlon

· A highlight of nutrition adjustments Tim has made and how his wife and multiple Ironman Champion, Mirinda Carfrae, has played a role

· His switch from primarily using simple sugar fueling products to incorporation of UCAN and DeltaG ketone esters in his training and racing

· The story of his “widow maker” heart attack during a race in March 2021 and his cardiac rehab experience in addition to daily nutrition changes he’s made since then

· What’s on Tim’s racing calendar and the new age group coaching project Waterfall Racing

· How family life is going for Tim & Rinny

· A key health habit that Tim practices daily

Find Tim on social at @TOinTRI

Save 10% on the DeltaG ketone esters using the code INSIDESPORTS. Note that Bob and Dina do not benefit financially from any sales on this product.

More about our guest:

Tim O’Donnell is one of the world’s most successful and experienced American long-course triathletes. Tim finished 2nd at the 2019 Ironman World Championships in Kona, HI and recorded the fastest American finish ever (7:59:40) at the legendary race. As a professional, he has earned 50+ podium finishes including over 22 wins at major events throughout the world. Along with the ITU Long Distance World Champion (2009) title, his other wins include nine Ironman 70.3 victories, two IRONMAN wins, and six Armed Forces National Championships. At the IRONMAN World Championship in Kona, Hawaii, Tim O’Donnell has finished 2nd (2019), 3rd (2015), 4th (2018), 5th (2013), 6th (2016), 8th (2012) and earned the top American spot 4 times.

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

Bob and Dina do a recap of Bob’s recent Cocodona 250-mile attempt with his athlete and friend, Linda. You’ll hear why they weren’t able to make it to the finish line, the breakdown of Bob’s nutrition intake, and reflections about aging, sport participation, and finding joy. Oh, and Miracle Whip. No matter if you’re into ultrarunning, you’ll find some nuggets in this episode, along with “food for thought”.

As an addendum note to the podcast, Bob tested positive for COVID-19 a few days after returning home. Did he get COVID while at the race? We aren’t sure, but it certainly could explain some of his symptoms.

Check out other episodes over on the website at www.insidesportsnutrition.com We also invite you to send us your questions email to hello@insidesportsnutrition.comor DM us via Instagram @isnpodcast.

Learn about us and the services we offer: Bob Seebohar at www.enrgperformance.com and Dina Griffin at www.nutritionmechanic.com

In this Huddle, Bob and Dina chat with Roxanne Vogel who is an exercise physiologist, mountaineer, ultra athlete, and oversees the GU Energy Performance Lab. Roxanne is the first person to summit Mount Everest in 14 days, door-to-door from San Francisco to the top of Everest and back home. Hear more about her background, her accomplishment of climbing all of the Seven Summits, and her novel approaches to preparing for this monumental Everest summit and history making achievement.

We cover:

· Roxanne’s athletic background and how her interest in mountaineering was born

· The achievement of the Seven Summits

· How she physically trained for Everest

· The benefits she experienced with using some of the principles of Metabolic Efficiency Training in her Everest pursuit

· What a typical food day looked like and supplements she used in her training

· Her food intake on the 16-hour Everest summit day (you’ll be surprised to hear this!)

“Find something that really lights a fire in your heart. You gotta find something that you’re passionate about.” -- Roxanne

Find Roxanne on Insta: @RoxyMtnGirl

More about Roxanne Vogel:

Roxanne Vogel, PhD(c), CSCS*D, ACSM-EP CISSN, is the Nutrition and Performance Research Manager at GU Energy Labs where she oversees the Performance Lab and works with elite athletes to optimize nutrition for performance, health, and longevity. She is a PhD candidate in Exercise Physiology at Southern Cross University, Australia, where her research focuses on nutrition interventions to support human performance in environmental extremes, including heat, cold, and hypoxia. A mountaineer and ultra-endurance athlete, in 2019 she became the first person in history to summit Mt. Everest door to door in two weeks, and in 2020 completed the “Seven Summits” by successfully climbing the highest peak on each continent. She has spent the past decade researching nutrition and its impact on body composition, performance, and cognitive function. Roxanne currently resides in the mountain town of Mammoth Lakes, CA.

Roxanne extends her gratitude to her support team at Uphill Athlete and GU Energy.

Got a sports nutrition question for the Sport Dietitians? Email us your inquiry at hello@insidesportsnutrition.com and we’ll get it on a future Q&A episode. Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.comand Dina at www.nutritionmechanic.com

In our continuing series on Masters Athletes, we are looking at hydration concerns. We discuss the various physiological impacts of aging and how exercise and performance may be compromised as a result of poor attention to hydration strategies. We also discuss the benefits of sweat rate testing and sweat sodium concentration testing. 

Links:

• Part 1 (episode #129 of our series on Masters Athletes)
• Book a sweat test in Boulder
• Reach out to Dina to arrange a sweat composition testing clinic for your club, team, or training group

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Connect with us on IG or FB and don’t forget to share an episode with a friend and give a 5-star rating. We greatly appreciate your support!

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

We sit down with Dr. Bradford Cooper, CEO of Catalyst Coaching 360 and podcast host of Catalyst 360, to talk about functional mental toughness, behavior change, and how the concept of “freed will” can help move people forward in their health and fitness journeys.

We also discuss:

• How Dr. Cooper became known as “The World’s Fittest CEO”
• His diverse and varied academic and career path 
• An overview of his PhD work on functional mental toughness (fMT) 
• How “freed will” plays a role in behavior change
• His nutrition routine

Quote:

“If we’re really clear on “this is the person I’m becoming”, then that influences everything. It’s who am I becoming instead of what boxes am I checking.” -Dr. Bradford Cooper

Links:

• Catalyst Coaching 360 and Catalyst Coaching Institute
• The Catalyst 360 podcast
• Dr. Bradford Cooper’s website
• Godspeed movie about the Race Across America

More about our guest:  

CEO of Catalyst Coaching 360, founded in 2007 to provide best-in-class, board-certified health, wellness & performance coaching for employee of organizations nationwide. In addition, their Catalyst Coaching Institute is one of the nation's top programs for those looking to earn their NBHWC-approved health & wellness coach certification. Brad has spoken professionally in all 50 states and across Europe, is host of the popular Catalyst 360 podcast, is an elite Masters runner, 11-time Ironman (4X at Hawaii World Championship) & was featured in the film Godspeed: The Race Across America after winning the 2-person event. He’s spent his life as a human performance junkie, earning 4 college degrees, including a PhD, to help individuals enhance their personal and professional lives. He’s crazy about his bride of 31 years, loves being Dad to 3 (married) adult “kids” and “Gramps” to their new granddaughter.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina meet with professional ultra runner, gravel cyclist, and running coach, Hillary Allen. We talk about her path into professional ultra running and her nutritional navigation while performing at the top level and recovering from her near fatal fall in 2017. 

We also discuss:

• How her interest in sports and running adventures developed
• What really is “sky running”
• Her food journey from college years to racing professionally
• Her near fatal accident in Norway while racing and how the recovery thereafter
• How she fuels for her training and racing

Quotes:

“Your athletic journey is so much more than this current moment.” 

Check out her memoir book “Out and Back” to get the full story of her 2017 accident while racing in Norway and be inspired to view your setbacks in a totally different way.  Learn more about Hillary at www.hillaryallen.com and follow her on IG at @hillgoat_climbs.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Did you know that 90% of the world is deficient in EPA & DHA, two critical omega-3 fats? In this episode, we sit down with Elana Natker, a Registered Dietitian and spokesperson with more than two decades of communications experience, to dive deep into the science of omega-3s and why they matter. Tune in for a practical, science-backed conversation that will change the way you think about fats in your diet.

We cover:

• What makes omega-3s unique and how they differ from other fats
• The best sources of EPA & DHA (not all fish are created equal!)
• The SMASH acronym for choosing the right fish
• How much EPA & DHA you really need 
• The impact on aging, mental health, recovery, and even post-concussion support
• Omega-6 fats and what to know about seed oils
• The Omega-3 Index: how to measure your levels
• Myth-busting common misconceptions about omega-3s

Links:

• Best Fish Sources of Omega-3s
• How to read an omega-3 supplement label
• Some trusted DHA/EPA supplement brands
• Global Organization for EPA & DHA Omega-3s
• 27:30 Elana’s perspective on the 2024 cohort study of fish oil supplementation in the BMJ
• Reach out to Dina or Bob to order your OmegaQuant Omega3 Index testing
• Dr. Michael Lewis concussion protocol
• International Society of Sports Nutrition Position Stand on Omega-3s

More about our guest:

Elana Natker, MS, RD, Director, Consumer and Health Practitioner Communications for GOED

Elana is a U.S. and U.K.-based, nationally recognized food and nutrition expert and spokesperson with more than two decades of communications experience. Her first job was as an on-camera spokesperson, which then led to a thriving career in public relations, working for major agencies in Chicago, Denver and Washington, D.C. Her client work in the areas of food, health and wellness piqued her interest in nutrition, so Elana went back to school to earn a master’s degree and undergo the training and testing required to become a registered dietitian. 

Her work with GOED, the Global Organization for EPA and DHA Omega-3s, began in 2015, where she manages the organization’s consumer and health professional education and outreach. She is adept at translating complicated science in a way that both consumers and health influencers would understand. Her primary skills are in nutrition strategy, science-backed messaging, content development and health professional education. An accomplished speaker, Elana has also presented at industry events and for health professionals, including dietitians and nurse practitioners.

Elana is active in the Academy of Nutrition and Dietetics, having served as chairperson of Nutrition Entrepreneurs (NE) in 2018-19, among other leadership roles. She has also received several awards, including 2023 Outstanding Leader by the Dietitians in Business and Communications, and the 2017 Emerging Leader in Dietetics by the D.C. Metro Academy of Nutrition and Dietetics. 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Dr. Stacy Sims, researcher, scientist, and exercise physiologist, returns to the show to provide updates on various topics related to female athlete nutrition. 

Topics discussed include:

• The need for cultural and social research on perceptions about the menstrual cycle and menstrual bleeding
• Important nuances around menstrual cycle training
• Updates in supplement research for women
• Perspectives on nutrition for transgendered athletes
• Insights on young female athletes
• Oral contraceptive use in youth and collegiate female athletes
• Protein and amino acid needs for female athletes 
• Wearable devices and use of data for women

Links:

• Voice in Sport
• Dr. Kathryn Ackerman
• Dr. Stacy Sims website
• 2nd edition of ROAR book
• Next Level book

Quotes from Dr. Sims:

“The best advice we have about menstrual cycle training is you need to track your own cycle and find your own pattern.”

“It is disempowering women when we have these voices coming out saying there is no effect of the menstrual cycle based on a very small criteria of systematic reviews.”

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Bob and Dina huddle with Tamira Jenlink, who took on the role of Race Director for the Leadville Race Series in the Fall of 2021. Her background is quite varied and includes Experiential/Wilderness Therapy, coaching athletes in mind performance and physical training, advanced academic education in psychophysiology, and coaching the Leadville Devo 6th to 8th grade team. Tamira is also a competitive MTB cyclist for the past 12 years and has numerous top race finishes that she likely won’t bring up in conversation if you meet her.

We discuss:

· The curiosity around defining oneself as an athlete and going inward as we train and compete

· The opportunity of the parasympathetic nervous system state

· The beauty of Leadville and how to support the community

· Some of the top items on Tamira’s “To Do list” as she settles into the RD role for the Leadville Race Series

· Advice for how to think about training for the Leadville races

Coming to Colorado for one of the Leadville races? Be sure to drop us note to hello@insidesportsnutrition.comor ping us over on Instagram (@isnpodcast) and consider getting one of the testing services done with Bob or Dina while you’re here!

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Whether you’re a daily coffee drinker, a green tea lover, or rely on a pre-workout boost, caffeine can be a powerful performance aid, but only when used wisely. In this episode, we dive into a touch of science and nuance behind caffeine dosing, how your genes influence metabolism and tolerance, and some of the sneaky sources you might be consuming without realizing it. We also unpack what to watch for in popular energy drinks and supplements, and why personalized guidance matters when it comes to using caffeine to fuel training and recovery. You’ll learn:
• How much caffeine is effective (and safe) and how to calculate it for yourself
• Why some people are wired after a sip, while others need more caffeine to feel it
• Common and surprising food and drink sources of caffeine
• What to consider before grabbing that energy drink or pre-workout powder

Pick up Bob’s “Caffeine Protocol for Athletes” e-book so you can truly customize your caffeine consumption here. 

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

Are you ready to level up your health and performance even more?  Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com. 

Bob and Dina talk with Dr. Patrick Davitt about the changing tides in sport and exercise science with regard to carbohydrate fueling for athletes.

We discuss:

• Patrick’s background in athletics and his recent experiences in ultra running
• Carbohydrate intake ranges and strategies for athletes
• Carbohydrate loading – is it still a thing?
• The FASTER study and glycogen
• Lower vs. higher glycemic carbohydrates during exercise
• How metabolic testing facilitates the development of personalized carbohydrate intake strategies

Links:

• The FASTER study: https://pubmed.ncbi.nlm.nih.gov/26892521/
• CTW Endurance: https://www.ctwendurance.com/races, Patrick’s trail racing company based in the Hudson Valley area

More about our guest:

Patrick M. Davitt, PhD, CSCS, FACSM, is an associate professor and the program director of Exercise Physiology and the Human Performance Laboratory director at Saint Joseph's University, in Philadelphia, PA. He earned his PhD in nutritional physiology and biochemistry, with a specialization in exercise physiology/energy metabolism. He did a postdoctoral fellowship at the University of Connecticut where he studied low carbohydrate/ketogenic dieting in ultra-endurance athletes.

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body. Use the code ISNPODCAST for a 20% savings on any of their testing panels. Follow them on Instagram @insidetracker and Facebook at InsideTracker.

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Bob and Dina meet with Dirk Friel, who is a former professional cyclist, the 2019-2020 U.S. Skimo Masters National Champion, and co-founder of Training Peaks and Train Heroic technology software for athletes. Learn about Dirk’s extensive background in cycling, his ski mountaineering endeavors, and some key nutrition knowledge he’s learn along the way.

We discuss:

• Dirk’s athletic background including his professional cycling years and his passion for ski mountaineering
• The latest features of Training Peaks and how other nutrition software tools integrate for helping to guide athlete nutrition recommendations
• Dirk’s nutrition journey from racing bikes professionally to his current daily nutrition patterns
• Fueling and hydration considerations for skimo racing
• The importance of training the gut

“The more you’re racing for the podium, the higher the risk you’re taking on... it’s like full throttle – it’s gonna work or it’s not gonna work.” –Dirk Friel

More about our guest:

Dirk Friel is the Co-Founder and Chief Evangelist of Peaksware Holdings. Peaksware consists of a collection of technology businesses with a strategic vision to help motivated individuals learn new skills through deliberate practice. This process includes setting a specific goal, getting expert instruction, performing focused practice and receiving immediate feedback. These brands include TrainingPeaks, TrainHeroic, Best Bike Split, Make Music and Alfred Music. Dirk loves to explore the mountains through cycling and ski mountaineering adventures along with his wife and daughter in Boulder, CO.

Links:

• Training Peaks
• Train Heroic
• International Ski Mountaineering Federation
• US Ski Mountaineering Association
• Find Dirk on Instagram @dirkfriel

This episode is brought to you by the new Nutrition Mechanic Nourish Circle programs for 2023. These are online and interactive programs designed for active and athletic women 40 years and older to support health, vitality, and athletic performance through menopause years and beyond. Head over to nutritionmechanic.com, click on the Services link, and go to the Nourish Circle page to get on the wait list and have an opportunity to join one of the new programs.

Learn about Bob and Dina’s nutrition, coaching, and testing services at www.enrgperformance.com and www.nutritionmechanic.com.

Amanda Archibald, Registered Dietitian and Founder of the Genomic Kitchen, returns to our podcast to talk about bone health, vitamin D, and the role of genomics. You may be surprised to learn that it’s not just sun exposure, vitamin D-containing foods, or vitamin D supplementation that determine your vitamin D levels. Your genes and many other vitamins in foods have a role that is not to be under-appreciated!

Links:

• Genomic Kitchen
• The ReCode Retreat
• The Vitamin D Pathway from 3x4Genetics graphic that Amanda walks through during the podcast recording
• Follow Amanda on Instagram and Facebook @genomickitchen

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

To learn more about Bob’s services, go to www.enrgperformance.com and to see Dina’s services, head over to www.nutritionmechanic.com.

Ever had a Sport Dietitian on your race or event crew? If not, you’re in for a treat as we recap our recent race crewing experience for one of Bob’s athletes, Linda, at the brand new “Route 66 Ultrarun”. This race is 140 miles of road that follows the historic Route 66 Highway from Seligman to Topock, Arizona. You’ll get an insider perspective for what it’s like to have a Sport Dietitian on your crew along with a few surprises related to the nutrition outcomes.

We discuss:

• The importance of doing a race recap including the nutrition component
• Foods and fluids that were part of the primary race plan (visit our Show Notes on the website to see a list of the foods we had for Linda)
• The experiment of using DeltaG ketone esters during the race
• Linda’s average calories per hour for days 1 and 2 of the race, along with caffeine and fluids consumed
• How Linda did throughout the race and our notable observations

Links:

• The Route66 Ultrarun race website and brief YouTube video
• More about Marshall Ullrich, the co-Race Director of the Route 66 Ultrarun
• The DeltaG ketone esters we used (use the code ISNPODCAST to save 10% and help support our podcast)
• The ENRG Bites that were a primary fueling source for Linda

Thank you to our podcast sponsor, InsideTracker, who provides you with a personalized plan to build endurance, boost energy and optimize your health for the long haul. Created by leading scientists in aging, genetics, and biometrics, InsideTracker analyzes your blood, DNA, and fitness tracking data to identify where you’re optimized—and where you’re not. You’ll get a daily Action Plan with personalized guidance on the right exercise, nutrition, and supplementation for your body.Use the link  insidetracker.com/isnpodcast or the code ISNPODCAST for a 20% savings on any of their testing panels. Check them out at www.insidetracker.com, on IG @insidetracker and Facebook at InsideTracker

This episode is also brought to you by All Around Snack Co., founded by Sport Dietitian, Bob Seebohar. All Around Snack Co. has super tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day. Perfect for kids, families, athletes and everyone in between! Check out Gourmet Snack Mix, ENRG BITES, or Protein Puffs at www.allaroundsnackco.com and use the code ISNPODCAST22 for 15% off your order at the All Around Snack Co. website.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

You’ve probably never heard of the carbohydrate source “isomaltulose”, but you’ll want to learn what it is and why it may be in your future hydration drink.  Bob and Dina huddle with Tavis Piattoly, Sport Dietitian and Co-Founder of LiquidFuel, the innovative bottled drink that is soon to hit the shelves.

We also discuss:

· The origin story for LiquidFuel

· Why isomaltulose is so unique from the carbs you find in common sport drinks

· Some of the research study findings on isomaltulose and potential implications for athletes and their performance

· The nutrient profile of LiquidFuel, including ingredients, electrolyte profile and flavors

· Some “behind the scenes” insight from Tavis on creating a new hydration product

Quote from Tavis:

“The typical sports drink is “liquid PopTart”, my sports drink is “liquid apple”.

Learn more about LiquidFuel at www.drinkliquidfuel.com

More about Tavis Piattoly:

Tavis Piattoly, MS, RD, LDN has been working in the field of high performance and Sports Nutrition for the past 21 years designing personalized nutrition programs for high school, college, and professional athletes.

He currently serves as the Dietitian/Healthcare Account Manager for OmegaQuant Labs, where their team works to research and provide Omega 3 Testing for healthcare practitioners, collegiate and professional teams, the military, testing labs and supplement brands.

He currently serves as the Sports Dietitian and Nutrition Consultant for Fairchild Sports Performance in Houston. He is also an adjunct faculty for Concordia University of Chicago’s Exercise Science department.

He is the Co-Founder and Chief Innovation Officer/Formulator for Liquid Fuel Nutrition, an innovative Sports and Hydration beverage that uses a low-glycemic carbohydrate and optimal electrolyte ratio to help athletes and individuals achieve sustained energy and blood sugar control for optimal performance and health.

He is also the Co-Founder of the company My Sports Dietitian (www.mysportsd.com), an online Sports Nutrition education company that provides digital tools (Eat 2 Win Nutrition App) and services for High School and Collegiate Athletic Programs, Performance Centers, and Club Sport Teams.

Tavis specializes in helping athletes gain weight and build muscle and works with a variety of NFL, MLB, NBA, Collegiate, and High School athletes. He has spent 15 years in the vitamin and supplement industry helping companies launch vitamin and supplement brands along with consulting for brands on product formulation/ingredient sourcing.

He was the Sports Dietitian for the New Orleans Saints from 2006-2013 and New Orleans Pelicans from 2008-2013. He also served as the Sports Dietitian for the Tulane Athletics from 2002-2014 and the Tulane Institute of Sports Medicine’s NFL Players Association Brain and Body program from 2013-2016.

Learn about the nutrition coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Get in the know about common nutrition-related mistakes that Bob and Dina see often around the start of a new year. We want you all to thrive in the year ahead, so let’s start it off well!

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Check out our website at www.insidesportsnutrition.com for show notes to all episodes.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com.

Bob and Dina sit down with professional mountain bike racers and YouTube creators Syd and Macky to chat about their backgrounds, their racing endeavors, delving into the world of YouTube, and their latest nutrition learnings. 

We also discuss:

• The different types of off-road cycling events
• What it means to be a professional mountain bike racer
• The inspiration for their YouTube channel
• Their evolving perspectives on food and nutrition
• Training and racing fuels 

“Sometimes you have to make a decision that isn’t intuitively exactly what you want to eat in that moment, but as you slowly change habits, you start to really want that [food].” -Syd Schulz

“The workout doesn’t earn the food. The food fuels the workout.” -Macky Franklin

Follow Syd and Macky on YouTube and Instagram to see their adventures and get all kinds of tips, insights, and entertainment. 

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Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

This episode is also brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

We are excited for this new series in our podcast where we review a type of sports nutrition product and do a “compare and contrast” related to many aspects of the product profile. In this first Product Review series, we are reviewing 4 products that feature cluster dextrin: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, and Bare Performance Nutrition G.1.M. You’ll learn what makes these products unique from each other and be able to choose the product best for you.

We cover:

• What is cluster dextrin and why it matters
• Aspects of each product in our review including carbohydrate grams per serving, dosing, sodium content, ingredient profile, and cost

Links:

• Our episode 3 with Dr. Allen Lim of Skratch Labs
• Products we review: First Endurance EFS-PRO, Skratch Labs Super High-Carb, Osmo Power Fuel, Bare Performance Nutrition G.1.M
• The show notes on our website will have a summary sheet for this product review

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Connect with us on IG or FB ! 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

What can you do for better sleep? In this episode, Dina and Bob explore the often-overlooked ways in which sleep can be impacted by our daily and nightly food choices and habits.

We dig into:

• Simple habits for better sleep hygiene
• Timing of fluids, food, and alcohol
• How menopause and aging shift sleep needs
• Genetics and supplements: do they matter?
• Smart strategies for pre-sleep snacks

Get ready to rethink and upgrade your nighttime routine.

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Help keep our podcast free from sponsors and take advantage of special benefits and opportunities for bonus content with Bob and Dina. Go to our new Patreon to show your support and join our Community: https://www.patreon.com/isnpodcast 

Connect with us on Instagram @isnpodcast and on Facebook @insidesportsnutrition 

Are you ready to level up your health and performance even more?  Be sure to check out the services offered by Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com. 

In this Ask Us Anything #12 episode, we discuss a listener request to share information about training in the dark days of winter and low energy levels. If you are living in an area with many hours of darkness or feel you are affected by the change in seasons, tune in to this episode to hear tips for how to approach food choices and other considerations that may help energy, mojo, and mood. 

Links:

• Resources for Seasonal Affective Disorder include https://www.samhsa.gov/mental-health/seasonal-affective-disorder and https://adaa.org/understanding-anxiety/depression/SAD

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Bob and Dina would love to connect on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this episode, we chat about Bob’s self-supported attempt to complete a 200-mile trek on the Colorado Trail after this year’s training for the Tahoe 200 with his athlete, Linda Quirk. 

Links:

• The Colorado Trail
• Episode 136 Bob’s Tahoe 200 recap and What’s Next
• Episode 130 Bob’s training for the Tahoe 200
• Episode 132 Bob’s nutrition training for the Tahoe 200
• Episode 124 with Leighton Phillips of S-Fuels
• The ENRG Bites from All Around Snack Co and the newly formulated ENRG BUTTER
• UCAN Edge, another fuel source that Bob uses

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Connect with us on IG or FB and don’t forget to share an episode with a friend and give us a 5-star rating. 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

What are challenges that climbers face with nutrition and hydration? Are there supplements that are useful? We discuss this and much more with our special guest, Shannon O’Grady PhD, from Gnarly Nutrition. 

Additional topics discussed:

• Shannon’s academic and research background and her work in the supplement industry
• Some key things to know about the supplement industry 
• Her work at Gnarly Nutrition, including a sustainability focus and recent changes in Gnarly Nutrition product packaging 
• An overview of the types of climbing and nutrition nuances
• Important supplements for climbers (and supplements Shannon takes as a competitive jiu-jitsu athlete!)
• Eating disorders and Relative Energy Deficiency in Sport

Links:

• Nutrition for Climbers book and Sports Dietitian Marisa Michael 
• Hayden James RD at Satiate Nutrition
• The Light documentary
• Use the code ISNPODCAST to save 15% your first order with Gnarly Nutrition online. This also helps support our podcast operations so we thank you! 

More about our guest:

Shannon O'Grady has her Ph.D. in nutritional physiology from the University of Utah and is Chief Product Officer at Gnarly Nutrition, a Salt Lake-based sports supplement company whose focus is to create science-backed and effective supplements for active individuals.  Her research in nutritional physiology and her own obsession with sports nutrition has made her a strong spokesperson in the space of nutrition for athletes of all disciplines. A mother of two and competitive athlete herself, Shannon is continuously looking at the crossroads between training and nutrition for insights on improving performance, reducing injury and increasing longevity.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Jane Reagan, Registered Dietitian and Certified Eating Disorder Specialist, joins us to talk about eating disorders in youth. She shares misconceptions about eating disorders and provides insightful tips for parents and coaches of young athletes who may suspect an eating disorder or disordered eating. 

We also discuss:

• Jane’s educational and career background 
• Contributors to eating disorders
• The ways parents may unintentionally teach disordered eating
• An overview of the types of eating disorders
• Tips for coaches of young athletes
• Her 8-week program for parents
• Her perspectives on eating disorder recovery

Links:

• Jane Reagan’s private practice
• Jane’s Eating Disorder Recovery Roadmap for Parents Program
• National Eating Disorders Association (NEDA)

Quotes from Jane:

“The more perfectionistic and extreme you get, the worse your relationship with food will be.”

“Living with an eating disorder robs you of your vitality and your life, and happiness in your life.”

More about our guest:

Jane is a Registered Dietitian Nutritionist (RDN) and Certified Eating Disorders Specialist (CEDS) with a master’s in counseling degree.  Jane passionately believes in the transformative power of food, and that understanding food choices, food quality and one’s relationship with food can lead to greater awareness and improved health.  She regularly helps individuals navigate inaccurate nutrition information and understand, from a non-diet approach, the impact of their food choices on their mental, emotional, and physical health with a “food first” philosophy that is complemented with evidence-based practices that prioritize optimal nutrition. 

Jane's nutrition expertise covers eating disorders, digestive health, food allergies/sensitivities, blood sugar management, metabolic health and much more, with a focus on optimal nutrition.  Jane particularly excels in helping children and parents overcome eating disorders/disordered eating. Recognizing the crucial role parents play, she created the online program The Eating Disorder Recovery Roadmap for Parents to help empower parents with the knowledge and tools to actively contribute to their child’s healing and recovery.  

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Kylene Bogden, Performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, joins us to talk about how functional nutrition helps individuals progress in their health goals. She also shares insights related to nutrition for basketball players and how she helps them to improve health to better support their performance goals. 

We also discuss:

• What is functional nutrition and who might need it
• Her recommendations for how to choose a functional medicine practitioner
• Unique aspects and challenges of nutrition for basketball players from youth to collegiate level to professional players
• Diagnostic testing
• Use of supplementation 
• Hydration strategies

Quotes from Kylene:

“It’s never too early or too late to change your nutrition game.” 

“You can’t reach ooptimal performance without achieving optimal health.”

More about our guest:

Kylene Bogden is the performance dietitian for the Cleveland Cavaliers and Co-Founder of FWDfuel Sports Nutrition, a functional sports nutrition practice and blog (fwdfuel.com). Kylene specializes in a whole-food approach, where she uses individualized nutrition protocols to reverse chronic illness and improve athletic performance.

Kylene previously studied directly under Dr. Mark Hyman at the Cleveland Clinic Center for Functional Medicine where she learned to address food sensitivities, gut health and nutrient deficiencies in order to maximize one's health potential.

Kylene has been quoted as an expert source in publications such as U.S. News and World Report, ESPN, Time, Prevention, The Huffington Post, CBS.com and Women’s Health Magazine.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

Tune in for this Part 2 on Bob’s training for the upcoming Tahoe 200 ultramarathon where we discuss his nutrition and hydration trials, along with his primary plans for keeping himself sustained throughout the race.  It’s an “n of 1” experiment, but it may inspire you to approach your own fueling differently!

Links:

• The Tahoe 200 race website
• Bob’s training spreadsheet
• Episode 130 discussing Bob’s training for the Tahoe 200
• Episode 124 with Leighton Phillips of S-Fuels
• The ENRG Bites from All Around Snack Co and Bob will also be using his newly formulated ENRG BUTTER
• UCAN Edge, another fuel source that Bob is planning to include in the race

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this Ask Us Anything #17, we address a listener question for how to get more protein as a vegan athlete. Even if you are vegetarian or an omnivore, you can use these tips to get more plant protein in your daily nutrition plan.  

Send us your questions to hello@insidesportsnutrition.com or DM us through our IG @isnpodcast or Facebook @insidesportsnutrition and we’ll get your question addressed on a future AUA episode. 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Bob and Dina would love to connect with you on social too. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

In this Inside Scoop episode, Bob and Dina present an overview of the game changing aspect of sports nutrition: Nutrient Timing. Are you thinking about your fueling and fluids in and around your training and practices? While there are a lot of “It depends” when it comes to sports nutrition planning, we’re sure you’ll come away with a new appreciation for how to better dig into this critical piece for developing your best athletic self.

We cover:

· What is nutrient timing and why should you care about it?

· For what sports and athletes does nutrient timing apply?

· Main considerations for the before, during, and after as it pertains to the “Fab Five” of nutrient timing.

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Bob and Dina huddle with Kim Levinsky, full time Race Director for Sassquad Trail Running based out of northern New Jersey. Kim is also an ultrarunner who has been preparing for the Tahoe 200 in June 2022 which was rescheduled from September 2021 due to the wildfires that took place in the area. She shares her insights for creating her own career in Race Directing, the growth of her trail running series, and the community aspects that bring people together. She also shares more about her own training for the Tahoe 200 and coming forward with her experiences of depression.

We also chat about:

· The origin story for Kim starting the Sassquad Trail Running series in New Jersey

· The many draws of trail and ultrarunning, including the community vibe and laid back spirit

· Enhancements Kim has made to the Sassquad aid station offerings to serve more runners

· The trail running scene in New Jersey and how Kim welcomes all peoples of all abilities

· Her preparation for the Tahoe 200 race

· The role of the non-profit Bigger Than the Trail in helping with mental health

Follow Kim Levinsky on IG and FB at @sassquadtrailrunning and her YouTube channel (Kim Levinsky) to see her Vlogs. Check out Sassquad Trail Running at www.sassquadtrailrunning.comand sign up for one of their awesome trail parties! You also gotta check out Kim’s custom woodworking  on Etsy (https://www.etsy.com/shop/STRSquatchShop) .

Learn more about Bigger than the Trail at https://www.bttt.run/.

More about our guest:

Kim Levinsky is an ultrarunner in northern New Jersey and is the full-time race director for Sassquad Trail Running. After playing collegiate softball and basketball at Gordon College in Massachusetts from 2006-2010, Kim went on to complete her Master's of Education degree while coaching softball at Cedarville University in Ohio from 2010-2016.  Kim moved back to New Jersey and launched her own business in 2017. With the enthusiastic support of the local trail running community, Sassquad Trail Running was founded and over 100 runners and hikers from 9 different states came out to the first event. Since that first trail party in January of 2018, Kim has race-directed 35 events and continues to expand the series north into New York state. Along with race-directing, Kim does custom woodworking at the Squatch Shop and creates wood art for trail runners and hikers around the country  (including custom wood medals for events). Kim is currently training for the Tahoe 200 mile trail race in June of 2022. She enjoys solo runventures as well as leading group runs around the tri-state area for her local trail community. Several of the runventures that she has created are now published routes on FastestKnownTime.com, including a gnarly 100 mile mountain loop called "The Hudson Highlands Hell No Hell Hole Hundo". Kim enjoys giving back to the trail community by volunteering at local races, trail clean-up days and serving as a board member for the South Mountain Conservancy and member of the New York-New Jersey Trail Conference.

Can you share a little love with us by leaving a 5-star rating and review on your podcast platform? We’d sure appreciate it as we grow the pod! And connect with us over on Insta at @isnpodcast or on our website at insidesportsnutrition.com.

Learn about us and the coaching and testing services we offer: Bob Seebohar at www.enrgperformance.comand Dina Griffin at www.nutritionmechanic.com

Did you know once you are age 35 and older, you are technically in the “Masters Athlete” category? And did you also know as we age, there are several changes that happen in the body that you have the ability to positively influence through your nutrition? In this episode, we discuss 4 key nutrition concerns for masters athletes and ways you can improve your healthspan as you age.

We discuss:    

• Lifespan versus healthspan 
• Insulin resistance and how to avoid it as well as improve insulin sensitivity
• Muscle health and sarcopenia
• Bone health
• Changes in micronutrient absorption

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Connect with us on IG or FB and don’t forget to share an episode with a friend and give a 5-star rating. 

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Do you waste your protein if you consume more than 25 grams post-exercise? Is more protein better for muscle building? In this episode, Bob and Dina discuss a recently published research paper that tests what happens when 100 grams of milk protein is consumed after a resistance training session. You’ll learn about the study and how it sheds light on answering some questions about protein consumption post-exercise, but also opens the door for many more questions!

Link:

• The research paper we discuss by Trommelen et al 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to see if it helps with your cognition and focus? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Bob and Dina would love to connect with you on social. Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina chat about Bob’s recent multiday “multisport” adventure in Finland. Hear about how he navigated the cold weather, gear, sleep, nutrition, hydration and more.  If you’re headed to a very cold weather destination for some outdoor adventure, you’ll learn some tips that will help you better prepare! 

Link to Arctic Escapades that Bob referred to during the episode.

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com. 

You don’t need to be an elite level athlete or heavily involved in sport to be at risk for or experience low energy availability and “REDs”. Tune into this Inside Scoop episode to hear Bob and Dina do an overview of these concepts in addition to discussing: 

• The background and history of REDs
• Definition of low energy availability and REDs, who it happens to, and how it’s diagnosed
• Effects of REDs upon health and performance
• Signs and symptoms of REDs
• Why a support team is often needed 

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

Follow Bob on Instagram at @enrgperformance and Dina at @nutritionmechanic.

Learn about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina sit down with the founder of Athlete Blood Test to talk all about the ins and outs of blood biomarker testing for athletes. You’ll want to tune into this episode to learn how and why biomarker testing will help you perform better in sport!

We discuss:

· Garret’s background and the origin story of AthleteBloodTest

· How athlete-specific blood testing has evolved in the past 15 years

· Why blood testing isn’t just for professional athletes

· Differences in the approaches of athlete-specific blood testing analysis

· The importance of combining subjective data from athletes and combining this paying attention to how we FEEL as athletes, along with the blood biomarker data, and monitor trends over time

· Nuances of plant-based athletes

· Aspects of the aging athlete population and youth athletes

· The dangers of dietary supplementation

Links:

· Know if you’re Low non-profit (https://www.knowifyourelow.com/)

· AthleteBloodTest (https://www.athletebloodtest.com/)

Quotes from Garret Rock:

“You go to an Ironman race and look at the wheels, the bikes, the water bottles that cost as much as a blood test and all of that is for naught if you don’t have your physiology figured out.”

“Statistically, at least in our data, recreational athletes are more likely to have a both deficiency and over-supplement than professionals.”

“You’re going to be to be faster if your body is optimized.”

Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

Are your dietary supplements contaminated? Are they safe and efficacious? Confusion abounds in the supplement world, so you’ll want to listen to this episode to get in the know! Joel Totoro, Registered Dietitian and Director of Sports Science at Thorne, joins us to chat all about dietary supplements. We cover manufacturing processes, certification and 3rd party testing, and the use of supplements across different ages, genders, and athletic levels. 

We also discuss:

• How Joel got into sport dietetics and his current role at Thorne
• Regulation of dietary supplements
• Third party testing and NSF Certified for Sport 
• The use of supplements in youth athletes
• The rise of gender-specific supplements
• Drug testing and cautions in elite and professional level athletes
• Supplements that Joel takes

Quotes:
“You have to be the CEO of your own health.”

Links:

• NSF Certified for Sport
• Thorne

More about our guest:

Joel Totoro is a registered dietitian and Director of Sports Science at Thorne. He oversees human performance integration with Thorne's sports partners and serves as a liaison to the medical affairs, research and design teams.  He worked on the Performance and Innovation Team at EXOS following a stop as the sports dietitian for University of Michigan. Totoro also served 8 years as team dietitian for the New England Patriots becoming the first full-time sports dietitian in professional sports. Totoro also served as the assistant chief dietitian at St. Luke’s Hospital, specializing in trauma nutrition. He holds a B.S. in Allied Health-Dietetics from the University of Connecticut and is an original member and former BoD chairperson for the Collegiate and Professional Sports Dietitian Association.

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This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST23 to save 15% on your purchase.

We’d love to connect with you on social! Follow the podcast on Instagram @isnpodcast, and you can follow Dina at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob and Dina’s nutrition and coaching services and programs at www.enrgperformance.com and www.nutritionmechanic.com. 

Bob and Dina do a Leadville 100 race recap with Don Reichelt who is an elite trail and ultra runner from Fairplay, Colorado. Don returned to the start line of the Leadville 100 after a DNF in 2021 due to his lungs shutting down (from the numerous Colorado wildfires that affected air quality). And while this year he earned the big buckle with a sub-25 hour finish, it was not the race he had planned and trained for. You’ll hear his story as he breaks down the race details through a series of questions posed by Bob and Dina as they piece together what happened and attempt to provide answers. And we do talk poop, dry heaving, and crying.

We chat about:

· Don’s food and fluid intake in the week prior to the Leadville 100

· His race morning breakfast

· Don’s fueling and fluid plan and how his body wasn’t fully cooperating from the start

· How he made the decision to keep moving forward rather than DNFing despite extremely low calories and fluid intake with incessant GI distress

· The emotional and mental battles throughout the race

· Potential contributors and factors that may have played a role in what he experienced

Quotes from Don:

“Ultra running is a cruel mistress because you can control for a lot of things and then that one thing that you think you controlled for just goes wrong, like the nutrition.”

“Whenever you’re having a bad race as an elite racer, you can make a choice. You can pull the plug or you can move the goalpost of what success is.”

More about our guest:

Don Reichelt currently holds a 100-mile trail best of 13:16 which he set in November 2020 at the Tunnel Hill 100 and was the third-fastest trail 100-mile run in North America during 2020. He has finished on the podium at the Badwater 135, aka “The World’s Toughest Footrace” and also has had the honor of representing the United States as a member of the 2017 U.S. Spartathlon team, racing 153 miles from Athens to Sparta. Don also was invited to compete at the 2019 Backyard World Championship.

Additional top finishes include:

· 1st place 2022 Cold Water Rumble 52 Mile

· 1st place 2021 Salt Flats Endurance Run 50K

· 1st place 2020 Cold Water Rumble 20 Mile

· 1st place 2019 Lean Horse 100 mile

· 2nd Place 2017 Keys 100 mile

· Leadville Leadman Finisher

Don works for Oura as a Learning and Development Specialist and is studying part-time for his Doctor of Health Sciences in Global Health through A.T. Still University. He lives with his wife, Amy, and their 3 dogs (Wrigley, Bean, and Sprout).

Thank you to our podcast sponsor, Athlete Blood Test, who provide individualized, athlete-specific blood analysis to discover your unique nutrition, training, and recovery needs. Use code ISN22 for a 15% savings on any of their testing panels. Check them out on the web at www.athletebloodtest.comand on Instagram @athletebloodtestcom and Facebook at Athlete Blood Test. You can also email results@athletebloodtest.com for more information.

Got a sports nutrition question for us? Email your inquiry at hello@insidesportsnutrition.comor DM us through our Instagram @isnpodcast and we’ll get your question addressed on a future Q&A episode.

Learn about Bob and Dina’s services: Find Bob at www.enrgperformance.com and Dina at www.nutritionmechanic.com

What sort of dietary and supplement changes did Dina make since knee surgery in February? We do a quick 6-month overview of the process so you can hear what a Sport Dietitian did to support her recovery process, along with discussing the exercise progression. You can catch our earlier episode 119 to hear more about her nutrition changes that occurred right after her skiing accident and around surgery for more background. 

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Connect with the podcast on Instagram @isnpodcast and on Facebook @insidesportsnutrition

This episode is brought to you by All Around Snack Co. which features tasty snacks that are low in added sugars, contain zero dyes, colorings or additives and help control blood sugar for steady energy levels throughout the day.  Use code ISNPODCAST24 to save 15% on your purchase.

Want to try the deltaG products to provide your brain another fuel source? Check out their products and save 10% by using the code ISNPODCAST and you’ll also help support our podcast! 

We’d love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob’s services at www.enrgperformance.com and Dina’s services at www.nutritionmechanic.com.