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

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

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

Zach and I discuss:

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

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

🎧 Tune in to learn more!

Links & Resources

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

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

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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

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

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

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

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

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

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

🎧 Tune in now for this inspiring conversation!

Links & Resources

• Follow Jessie Diggins on Instagram and visit Jessie's website
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community

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

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

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

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

Laura and I discuss:

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

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

🎧 Tune in to learn more!

Links & Resources

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

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

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).