Endurance Eats

What if eating better could actually help you sleep better and sleeping better could make it easier to fuel your body well?
It turns out these two things are way more connected than most athletes realize. And if you’ve ever noticed that you’re absolutely ravenous after a terrible night of sleep…there’s a reason for that.
In this episode, I’m joined by nutrition and sleep researcher Marie-Pierre St-Onge to dig into the fascinating, bi-directional relationship between sleep and nutrition.
Marie-Pierre’s background is in nutrition, and her research explores how sleep duration, diet quality, meal timing, and other lifestyle factors influence energy balance and cardiometabolic health. She’s also the co-author of Eat Better, Sleep Better.
And I loved this conversation because it confirms something my team and I see with our endurance athletes all the time: when we improve how an athlete fuels during the day, sleep often improves right along with it.
We talk about what happens to hunger when you’re sleep deprived, why eating more earlier in the day may benefit both sleep and metabolic health, and what athletes with evening workouts can do when training and bedtime are uncomfortably close together.
We also get into magnesium, tart cherry juice, melatonin, sleep trackers, women’s hormonal changes, and why your watch’s sleep score shouldn’t necessarily dictate how you feel about your day.

What You’ll Learn
Why sleep and nutrition have a bi-directional relationship, meaning poor sleep can change how you eat, while what you eat may also affect how well you sleep

What happens to hunger and satiety hormones when you’re sleep deprived and why you may legitimately feel hungrier after a rough night

Why overeating after several nights of poor sleep isn’t necessarily a willpower problem and what I want you to get curious about instead

What researchers found when people restricted their sleep by about 90 minutes for six weeks

Why a higher-quality diet with more fruits, vegetables, fiber, whole grains, nuts, and seeds is associated with better sleep

The fascinating connection between eating five servings of fruits and vegetables per day and less fragmented sleep

Why I’m such a fan of front-loading nutrition

How eating later in the day may affect your body’s ability to wind down for sleep

What the research actually says about magnesium, tart cherry juice, melatonin, and GABA for sleep

Why consistent bedtimes and wake times matter and how “social jet lag” can affect your health and eating patterns

How hormonal changes throughout the menstrual cycle and the menopause transition may influence women’s sleep

Why your Garmin, Apple Watch, Oura Ring, or other sleep tracker can be useful data but shouldn’t override how you actually feel

Resources Mentioned

Marie-Pierre St-Onge’s website

Marie-Pierre St-Onge on LinkedIn 

Eat Better, Sleep Better by Marie-Pierre St-Onge and Kat Craddock 

Marie-Pierre St-Onge’s interview on the Huberman Lab podcast 

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!

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

If your stomach always seems to betray you on race day, your gel might not actually be the problem.
GI issues can come from how hard you're racing, what you ate the day before, dehydration, caffeine, nerves, travel, hormones, or even how you're carrying your fuel. In this episode, we’re breaking down the surprisingly long list of things that can send your gut sideways—and what you can do before race day to lower the odds of an emergency porta-potty stop.
In this episode, Hanna, Mary, and I dig into why athletes experience nausea, reflux, cramping, loose stools, and other GI problems during endurance events and how we troubleshoot them with our athletes. We talk about everything from pre-race nerves and racing harder than you train to carb loading, fiber, caffeine, hydration, travel, hormones, and underlying physiological issues.
Most importantly, we explain why there’s no one-size-fits-all solution. Your best defense is practicing your strategy, paying attention to patterns, and creating a race-day plan that works for your gut.

What You'll Learn
Why your race pace—not your sports nutrition—might be behind your GI issues

How nerves and adrenaline can completely change your appetite and ability to tolerate food

Why B and C races—or full race-day simulations—can expose fueling problems before your A race

How to practice fueling during hard efforts instead of always taking nutrition during recovery periods

Why carb loading can backfire when fiber, fat, or fructose gets too high

The surprisingly important connection between coffee, caffeine, and your pre-race bathroom schedule

Why dehydration can wreak havoc on your gut during longer endurance events

How travel, time zones, late race starts, and disrupted routines can change your digestion

Why blindly copying a pro athlete’s caffeine or electrolyte strategy can be a recipe for trouble

When persistent GI problems may have nothing to do with nutrition—and when it’s time to involve your healthcare team

Resources Mentioned

Precision Hydration sweat testing  

Previous carb-loading episode 

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

If you’re experiencing chronic GI issues and can’t figure out what’s causing them, consider working with our team or another sports dietitian experienced in endurance nutrition:  https://alexlarsonnutrition.com 

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!

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

Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.
So… can you just make your own?
In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs.
We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products.
But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day.

In this episode, we cover:
What to look for in high-carb sports drink mixes

Why combining glucose and fructose can help athletes absorb more carbohydrates

How the wrong carbohydrate balance may contribute to GI issues during long endurance events

Why some athletes combine high-carb mixes with electrolyte products

How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate

The 2:1 and 1:0.8 glucose-to-fructose ratios

Why you’ll want a food scale if you’re making your own sports fuel

How much money DIY sports nutrition could potentially save

The pros and cons of homemade fuel versus pre-packaged products

How to make DIY sports gels using high-carb drink mix, maple syrup, or other options

Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita”

Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual tolerance

Whether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring.
And remember: more DIY doesn’t necessarily mean more complicated. The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently.
If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for your body and your sport.

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 

Resources Mentioned in This Episode:
 Apply for 1:1 Coaching with an ALN Dietitian

FREE Carb Loading 101 Guide

Episode Mentioned

Kitchen Scale

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!

GI issues can derail a race fast, but your gel isn’t always the problem.
In this episode of Endurance Eats, Alex Larson is joined by Team ALN dietitians Mary and Hanna to break down the many factors that can contribute to race-day stomach issues, from nerves and pacing to hydration, caffeine, fiber, travel, and hormones.
They share real athlete examples and explain why practicing your full race-day routine can help you troubleshoot issues before your A race.

In this episode, you’ll learn:
How race-day nerves can impact appetite and digestion

Why racing harder than you train can cause GI issues

How fiber, fat, caffeine, and hydration affect your gut

Why carb loading should be practiced before race weekend

How travel, hormones, and changes in routine can play a role

When persistent GI issues may be about more than nutrition

The takeaway: before blaming your sports fuel, look at the full picture. Your pacing, hydration, pre-race nutrition, nerves, and routine all play a role in how your gut performs on race day.

00:00 Introduction to Race Nutrition and Gut Health
00:40 Anticipating Race Day Issues and Outliers
01:19 Race Day Simulation and Carb Loading Tips
02:08 Personalized Nutrition and Managing Nervous Stomachs
03:25 Handling Race Day Anxiety and Expectations
04:43 Process Goals vs. Outcome Goals in Racing
05:57 Managing Gut Issues During High-Intensity Efforts
07:19 Gut Training and Hydration Strategies
08:30 Pre-Race Nutrition and Avoiding Bloating
09:41 Travel, Routine, and Race Day Planning
11:19 Hormonal and Physiological Factors Affecting Digestion
13:20 Caffeine's Role in Race Day Gut Issues
15:14 Adjusting Nutrition for Hormonal Changes
17:23 Psychological Aspects of Race Nerves
19:43 Structural and Physiological Causes of Gut Problems
22:29 Race Day Planning and Routine Optimization
24:45 Hydration and Fueling Logistics
26:43 Winging It vs. Planning in Race Nutrition
27:38 Working with Healthcare Professionals for GI Issues
28:40 Structural Causes of Reflux and GI Problems
29:29 Closing Remarks and Future Topics

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!

What if becoming a better athlete had less to do with pushing harder and more to do with changing the way you think?
In this episode, Alex Larson sits down with clinical psychologist and author Dr. Rachel Goldman to explore the mental side of endurance sports. From perfectionism and body image to stress, flexibility, and the pressure athletes place on themselves, this conversation dives into the psychology that shapes both performance and well-being.
Dr. Rachel shares why so many endurance athletes get caught in all-or-nothing thinking, how chronic stress impacts both the mind and body, and why learning to adapt, rather than striving for perfection, can help you perform better over the long term. Together, Alex and Dr. Rachel discuss practical mindset shifts that can help athletes navigate training through busy seasons of life without losing sight of what matters most.
Whether you're training for your next race, balancing family and work, or simply trying to build a healthier relationship with food and exercise, this episode offers practical tools to help you move forward with greater confidence and compassion.

Why endurance athletes are especially prone to all-or-nothing thinking

How chronic stress affects performance, recovery, and overall health

The difference between a fixed mindset and a growth mindset in training

Why flexibility often leads to greater long-term success than perfection

How social media influences body image and athletic identity

Practical ways to reframe comparison and quiet negative self-talk

Why fueling for performance requires both physical and psychological flexibility

How to define your own "healthy, happy weight" instead of chasing a number on the scale

The importance of viewing food as fuel while maintaining a balanced relationship with eating

Why "training for life" may be the healthiest approach to both sport and everyday living

Follow Dr. Rachel on social media: https://www.instagram.com/drrachelnyc/
Website: https://www.drrachelnyc.com/ 
Get Dr. Rachel’s Book  When Life Happens https://amzn.to/4g4KGzl

00:00 Introduction and Background
02:50 The Role of Running in Mental Health
05:51 Stress Management and All-or-Nothing Thinking
08:38 Navigating Life's Challenges and Flexibility
11:27 The Impact of Stress on Performance
14:10 Reframing Goals and Expectations
17:24 Training for Life: Preparing for the Unexpected
20:19 Body Image and Comparison in Athletes
28:01 Body Diversity in Athletics
30:45 Reframing Body Image and Performance
33:30 Food as Fuel: The Athlete's Perspective
37:26 Bridging the Gap: Knowing vs. Doing
41:34 Managing Setbacks: Injuries and Identity
46:26 Practical Tools for Change: Insights from the Book

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!