Endurance Eats

Blood sugar has become a hot topic, but what does it actually mean for endurance athletes? Should you be worried about glucose spikes, or are they simply part of fueling well for performance?
In this episode of Endurance Eats, Alex Larson and Team ALN dives into the science of blood sugar regulation in endurance athletes. They explore how exercise changes glucose responses, why blood sugar isn't something to fear, and how athletes can make sense of the growing popularity of continuous glucose monitors (CGMs).
You'll also learn when blood sugar data can be useful, when it can be misleading, and why context matters when interpreting glucose trends. Rather than chasing perfectly flat blood sugar, this conversation highlights how strategic fueling supports both performance and overall health.
Whether you're curious about CGMs, managing energy during long training sessions, or simply want a better understanding of how your body uses carbohydrates, this episode offers practical, evidence-based guidance.

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Insulin Episode Mentioned

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

Female athletes have unique nutrition and health needs, especially as hormones begin to shift during midlife. In this episode, Alex Larson, registered dietitian, sits down with Dr. Carla DiGirolamo to discuss hormonal health, lab interpretation for active women, hormone therapy, and the body composition changes that can occur during perimenopause and menopause. They also explore hypothalamic amenorrhea, GLP-1 medications, and practical strategies to help female athletes support both performance and long-term health.
00:00 Living the Dream: A Journey into Nutrition and Athletics
05:12 Bridging the Gap: Athletic Women and Hormonal Health
11:09 Understanding Hormones: The Key to Athletic Performance
19:46 Interpreting Lab Results: An Athletic Perspective
22:48 Hormone Therapy: Trends and Conversations in Athletics
23:16 The Rise of Hormone Awareness
28:11 Understanding Hormone Therapy and Athletic Performance
34:00 Navigating Amenorrhea and Dysmenorrhea in Athletes
36:33 Body Composition Changes in Midlife Women
42:46 Exploring GLP-1 Medications in Female Athletes

About Dr. Carla D
Dr. Carla DiGirolamo is an OBGYN specializing in women's hormonal health and performance. She helps active women navigate every stage of life, from menstrual health and amenorrhea to perimenopause and menopause, using evidence-based strategies to support both athletic performance and lifelong health.
Website: https://www.drcarlad.com/ 
Blog: https://www.drcarlad.com/blog/ 
Instagram: dr_carla_d

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. 
Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.
In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them.
Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them.

In This Episode, You'll Learn:
Why sugar cravings aren't always about self-control

How certain medications can increase appetite and cravings

Medical conditions that may contribute to overeating

The connection between stress, emotions, and eating habits

How poor sleep and fatigue impact hunger hormones

When binge eating disorder may be part of the picture

The role alcohol and other substances can play in appetite regulation

Practical strategies to identify your personal triggers and respond with intention

00:00 Understanding Sugar Cravings in Athletes
02:50 Exploring Underlying Medical Conditions
04:41 The Impact of Emotional Eating
09:00 Addressing Binge Eating Disorder
10:19 Influence of Substances on Appetite

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off 
https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?
In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.
You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete.
In this episode, you'll learn:
Why nighttime sugar cravings are often a sign you're not eating enough during the day

How underfueling impacts your energy, recovery, and hunger hormones

Common nutrition mistakes that lead to late-night snacking

Simple ways to fuel consistently so you feel satisfied all day

Practical strategies to reduce cravings without cutting out your favorite foods

If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence.
Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life.
00:00 Understanding Sugar Cravings
08:40 Strategies to Combat Evening Cravings

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at alexlarsonnutrition.com. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.
Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!

Stage races are a unique challenge. Unlike a one-day event where you can leave everything out on the course, stage racing requires balancing performance, recovery, and consistency over several consecutive days. In this episode, Alex sits down with Serena to break down the key nutrition, hydration, sleep, and training strategies that help athletes show up ready to perform day after day.
Whether you're preparing for your first stage race or looking to improve your recovery between stages, this conversation is packed with practical tips you can start implementing now.

In This Episode, We Discuss:
Why Stage Racing Requires a Different Approach

The Nutrition Priorities for Stage Racing

Hydration Strategies That Support Performance

Recovery Between Stages

The Importance of Sleep

Training for the Demands of Multi-Day Racing

00:00 Introduction to Mountain Biking Skills
02:47 The Journey of Identity and Self-Discovery
05:36 Challenges of Stage Racing
08:19 Nutrition Strategies for Stage Races
11:00 The Importance of Recovery and Sleep
13:56 Traveling and Time Zone Adjustments for Races
17:55 Adapting to New Time Zones
20:42 Morning Routines for Stage Races
24:18 Common Fueling Mistakes in Stage Racing
27:51 Prioritizing Nutrition in Stage Racing
31:52 Training for Stage Races
36:17 Special Blend Gravel Camps

Guest Bio: 
Serena Bishop Gordon is a professional off-road cyclist, endurance coach, and founder of Special Blend Gravel. With more than a decade of elite racing experience, including standout performances at Unbound XL, Oregon Trail Gravel Stage Race, Cape Epic, Breck Epic, and international UCI cyclocross events, Serena has established herself as one of the sport's most versatile and resilient athletes. Passionate about helping others thrive on and off the bike, she leads camps, coaching programs, and community initiatives that empower athletes through a person-first approach to performance, connection, and long-term growth.

Links for Guest:
 https://www.serenabishopgordon.com/
https://www.instagram.com/serenabg/

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.
If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.
You can learn more at ⁠alexlarsonnutrition.com⁠. 

This Episode is Brought to You By Carb Culture Shop
Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off  https://www.thorne.com/u/alexlarsonnutrition 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Oregon Trail Webinar

Connect with Me:
Instagram: @alexlarsonnutrition

Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!
Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?
Send me a message, and I might cover it in a future episode!