1 00:00:00,600 --> 00:00:04,360 You're listening to episode 188 of the Marathon Running Podcast. 2 00:00:04,480 --> 00:00:06,880 In this episode, we're going to talk about nutrition. 3 00:00:14,840 --> 00:00:17,720 This is the Marathon Running podcast by Letty and Ryan from 4 00:00:17,720 --> 00:00:20,480 We Got The Runs. Join us in our running community 5 00:00:20,480 --> 00:00:24,160 for weekly content that is motivational, educational and 6 00:00:24,160 --> 00:00:27,160 inspirational, and that the Marathon Running Podcast take 7 00:00:27,160 --> 00:00:30,240 you from the starting line to the finish line and beyond. 8 00:00:36,160 --> 00:00:39,600 Hey runners, and welcome to the Marathon Running Podcast. 9 00:00:39,600 --> 00:00:41,280 My Name Is Letty. My name is Ryan. 10 00:00:41,520 --> 00:00:43,400 And we wish you a Merry Christmas. 11 00:00:43,400 --> 00:00:45,400 This is. The Christmas edition of the 12 00:00:45,400 --> 00:00:47,840 podcast. Which only happens every few 13 00:00:47,840 --> 00:00:51,000 years because. Our podcast drops on Mondays and 14 00:00:51,000 --> 00:00:53,440 so Christmas would have to follow on a Monday and there's 15 00:00:53,440 --> 00:00:55,760 definitely a way to calculate that and I can't do it off the 16 00:00:55,760 --> 00:00:58,680 top of my head how many times our podcast will follow on 17 00:00:58,680 --> 00:01:01,760 Christmas? Yeah, but like you said earlier, 18 00:01:01,760 --> 00:01:05,800 highly likely people might not be listening to this episode on 19 00:01:05,800 --> 00:01:08,080 Christmas Day. Unless you're an early morning 20 00:01:08,080 --> 00:01:11,440 running runner like Letty and you get your run in before 21 00:01:11,440 --> 00:01:14,480 anyone's even awake. Yes, those kids don't wake up 22 00:01:14,480 --> 00:01:18,360 till 637 Thirty, well 630 Christmas Edition kids. 23 00:01:18,800 --> 00:01:21,560 And I know I have to be back at that time because obviously I 24 00:01:21,560 --> 00:01:25,320 don't want to miss it, but. What a better way to start a day 25 00:01:25,320 --> 00:01:28,600 than with the run, after which you're going to be spending time 26 00:01:28,600 --> 00:01:31,520 with family, opening presents and eating Christmas dinner. 27 00:01:31,960 --> 00:01:34,040 Yes, lots of food at the end of the year. 28 00:01:34,040 --> 00:01:37,600 Not just on Christmas Day obviously, or Christmas Eve. 29 00:01:37,880 --> 00:01:43,040 The entire month of December is filled with extra treats and 30 00:01:43,040 --> 00:01:44,840 cookies. I feel like it almost starts 31 00:01:44,840 --> 00:01:47,720 with Halloween and then it just goes downhill from there. 32 00:01:48,040 --> 00:01:51,920 We start drinking more alcohol because there's more parties and 33 00:01:51,920 --> 00:01:53,520 you don't want to run around empty handed. 34 00:01:53,760 --> 00:01:55,120 You know how it goes. So. 35 00:01:55,120 --> 00:01:57,240 Well, Thanksgiving, you're right. 36 00:01:57,320 --> 00:01:59,720 I didn't think about Halloween candy. 37 00:02:00,200 --> 00:02:04,680 So now that it's Christmas and now Christmas dinner is over, 38 00:02:05,080 --> 00:02:08,440 time to or is going to soon be over Time to think about your 39 00:02:08,440 --> 00:02:10,199 nutrition. Exactly. 40 00:02:10,479 --> 00:02:13,840 And we already established that Ryan is not a New Year's 41 00:02:13,840 --> 00:02:16,560 resolution person, but we all are. 42 00:02:16,560 --> 00:02:20,040 So let's make this New Year's resolution to do better next 43 00:02:20,040 --> 00:02:23,440 year. And for that reason, we have a 44 00:02:23,440 --> 00:02:26,520 guest today. So how'd you find and who is our 45 00:02:26,520 --> 00:02:27,880 guest? And how'd you find them? 46 00:02:28,080 --> 00:02:31,760 Our guest is Megan Featherston from Featherstone Stone 47 00:02:31,760 --> 00:02:34,480 Nutrition. I found her well, she was 48 00:02:34,480 --> 00:02:37,440 recommended to me by many, many friends and listeners. 49 00:02:37,720 --> 00:02:42,080 They follow her on Instagram, so for the last month or so I've 50 00:02:42,080 --> 00:02:45,800 been looking at her website. She has a lot of cool blogs and 51 00:02:45,800 --> 00:02:52,120 recipes and seems to be a great person that is pretty blunt and 52 00:02:52,120 --> 00:02:54,800 honest with everything nutrition. 53 00:02:55,000 --> 00:02:58,400 And as I found out on the podcast, she's also super fast. 54 00:02:58,400 --> 00:03:00,080 So she puts her, what do you say? 55 00:03:00,240 --> 00:03:02,000 She puts her money where her mouth is. 56 00:03:02,360 --> 00:03:03,680 Something like that. Yeah. 57 00:03:03,840 --> 00:03:05,040 No, that's good. OK, good. 58 00:03:06,200 --> 00:03:08,040 So what's? Give us an overview. 59 00:03:08,040 --> 00:03:09,880 What kind of things did you ask or talk about? 60 00:03:10,080 --> 00:03:13,080 Yeah, so we started with a chat that is very general about 61 00:03:13,080 --> 00:03:15,560 nutrition for marathon runners, and then I just asked her about 62 00:03:15,560 --> 00:03:19,600 some topics that a couple of friends of mine discussed with 63 00:03:19,600 --> 00:03:23,600 me that are not the norm. Questions like gluten 64 00:03:23,600 --> 00:03:28,040 sensitivity in runners, perimenopausal, running, fastest 65 00:03:28,040 --> 00:03:32,120 running, coffee intake, running for vegans, hydration strategies 66 00:03:32,400 --> 00:03:34,520 and things of that nature. Just to kind of give you a 67 00:03:34,520 --> 00:03:36,960 little bit of a taste of what she is about, because I feel 68 00:03:36,960 --> 00:03:41,560 like there are a lot of options when it comes to learning more 69 00:03:41,560 --> 00:03:44,480 from her in the future. And as always, you'll probably 70 00:03:44,480 --> 00:03:47,960 provide links in the description for people that want to find out 71 00:03:47,960 --> 00:03:50,480 more information. So anytime you find somebody, 72 00:03:50,480 --> 00:03:53,640 that one makes you want to learn more, you can always find out 73 00:03:53,640 --> 00:03:54,680 more. Exactly. 74 00:03:54,680 --> 00:03:57,040 And hopefully we'll get to have her on again in the future. 75 00:03:57,040 --> 00:04:00,360 But before, obviously, we make those promises, let's play our 76 00:04:00,360 --> 00:04:01,960 conversation with her. OK. 77 00:04:01,960 --> 00:04:04,240 So without any further ado. We're now going to hear from 78 00:04:04,240 --> 00:04:09,200 Megan Featherston. All right. 79 00:04:09,200 --> 00:04:11,240 So I'm on with Megan Featherstone. 80 00:04:11,240 --> 00:04:13,480 Megan, thank you so much for joining me today. 81 00:04:14,320 --> 00:04:15,360 Yeah. Thanks for having me here. 82 00:04:16,000 --> 00:04:18,440 Yeah. And for the people listening 83 00:04:18,440 --> 00:04:20,680 that don't know about you and your business, maybe you can 84 00:04:20,680 --> 00:04:21,959 tell us a little bit about yourself. 85 00:04:23,920 --> 00:04:27,800 I am a sports dietitian, so the bread and butter of what I do is 86 00:04:27,800 --> 00:04:31,160 working with runners and helping them optimize their performance 87 00:04:31,160 --> 00:04:34,720 nutrition so that they can run harder, faster, hit their PRS, 88 00:04:34,720 --> 00:04:38,000 recover better, be present in their daily lives because 89 00:04:38,000 --> 00:04:41,480 they're fueling, it runs well, and then also daily nutrition. 90 00:04:41,560 --> 00:04:43,800 So you know, we do. We do it all over here. 91 00:04:44,520 --> 00:04:46,720 I love it. And you're a runner yourself. 92 00:04:47,840 --> 00:04:49,400 I am. That's what got me interested in 93 00:04:49,400 --> 00:04:51,640 this. So I was a dietitian long before 94 00:04:51,640 --> 00:04:54,160 I was a sports dietitian and I decided to run a marathon. 95 00:04:54,160 --> 00:04:56,960 Never run a race in my life. It was like, sure, why not start 96 00:04:56,960 --> 00:04:58,200 with a marathon? It's big. 97 00:04:58,200 --> 00:04:59,720 It's scary. I don't know if I can do it. 98 00:04:59,720 --> 00:05:02,600 Let's do it. Barely broke 4 hours. 99 00:05:02,600 --> 00:05:06,240 And that was in 2009 and have run quite a few marathons since 100 00:05:06,240 --> 00:05:08,960 then. And PRD at the ripe age of 40 101 00:05:08,960 --> 00:05:13,720 this fall at Berlin with a 249. So it's been quite the journey 102 00:05:13,720 --> 00:05:18,160 and a very fun experiment. I use myself as like a Guinea 103 00:05:18,160 --> 00:05:20,880 pig of nutrition. I didn't take any gels in my 104 00:05:20,880 --> 00:05:23,600 first marathon, I only drank a few sips of water and now I'm 105 00:05:23,600 --> 00:05:26,160 feeling like a boss taking in all the sodium, you know? 106 00:05:26,160 --> 00:05:29,360 So it's it's fun to to be involved in what we're 107 00:05:29,360 --> 00:05:31,480 passionate about and what we teach and all that kind of 108 00:05:31,480 --> 00:05:34,240 stuff. Wow, that's amazing. 249, that's 109 00:05:34,440 --> 00:05:37,200 obviously we're going to to read all of this to nutrition. 110 00:05:40,000 --> 00:05:42,840 No training involved. But I'm sure that's a huge chunk 111 00:05:42,840 --> 00:05:44,600 of it. And so I guess we can hop into 112 00:05:44,600 --> 00:05:47,040 that general talk about nutrition. 113 00:05:47,520 --> 00:05:50,960 How does having the right fuelling really change your 114 00:05:50,960 --> 00:05:53,320 marathon? Because I'm one of the people 115 00:05:53,320 --> 00:05:55,880 that used to just, you know, sometimes I'll take a gel, 116 00:05:55,880 --> 00:05:57,600 sometimes not. If it's not a race, I don't 117 00:05:57,600 --> 00:05:59,520 really carry anything, 'cause I don't want to. 118 00:05:59,720 --> 00:06:02,680 How does having that right strategy really help you? 119 00:06:03,840 --> 00:06:06,760 So taking a step back to like the training aspect and then 120 00:06:06,760 --> 00:06:09,280 into race day. So if we are fuelling our 121 00:06:09,280 --> 00:06:12,960 training runs well, so our workouts and then also obviously 122 00:06:12,960 --> 00:06:16,640 all our long runs, we can actually perform better out 123 00:06:16,640 --> 00:06:20,280 there and gain more fitness and recover more quickly so that we 124 00:06:20,280 --> 00:06:23,000 can bounce back and continue to push the bar a little bit more. 125 00:06:23,000 --> 00:06:25,680 So if we're fuelling our training runs, even though we 126 00:06:25,680 --> 00:06:29,000 can quote UN quote get through it without nutrition, we can 127 00:06:29,000 --> 00:06:32,280 actually push our fitness further and gain more fitness to 128 00:06:32,280 --> 00:06:34,040 be able to perform better on race day. 129 00:06:34,280 --> 00:06:37,280 And then if we practice our nutrition on all of our long 130 00:06:37,280 --> 00:06:40,960 runs, when we go to do that on race day, we can tolerate it, 131 00:06:40,960 --> 00:06:42,320 right. We can actually train our GI 132 00:06:42,320 --> 00:06:45,680 tract to be able to to tolerate the nutrition and the hydration 133 00:06:45,680 --> 00:06:48,880 that we need to keep up with that optimal performance. 134 00:06:48,880 --> 00:06:51,640 So my big thing is like from a performance nutrition 135 00:06:51,640 --> 00:06:54,640 standpoint, we want to make sure that we are fueling our body so 136 00:06:54,640 --> 00:06:57,360 that it has the nutrition and the energy that it needs to be 137 00:06:57,360 --> 00:06:59,640 able to perform at the top of our fitness level. 138 00:06:59,640 --> 00:07:03,000 Whatever that fitness level is, whether it's PR shape for us or 139 00:07:03,000 --> 00:07:05,280 we're just getting back into it and we're just trying to run the 140 00:07:05,320 --> 00:07:08,560 best we can on that day. Nutrition is literally the 141 00:07:08,560 --> 00:07:12,800 secret sauce behind being able to fit to hit our fitness 142 00:07:12,800 --> 00:07:16,480 potential at any of these races. That's awesome. 143 00:07:16,480 --> 00:07:20,560 And so then with that, what are some key things to pay attention 144 00:07:20,560 --> 00:07:24,120 to and some big no Nos that you would tell everybody listening? 145 00:07:26,240 --> 00:07:29,200 Let's see I'm trying to think of some no no's, I'm sure I have so 146 00:07:29,200 --> 00:07:31,640 many. So maybe we'll we'll focus first 147 00:07:31,640 --> 00:07:33,320 on the things that you actually do right. 148 00:07:33,320 --> 00:07:36,040 So I always have people make sure that we're we're practicing 149 00:07:36,040 --> 00:07:39,280 our pre run fuelling right. So like don't try anything new 150 00:07:39,280 --> 00:07:41,320 on race day. We know that across the board 151 00:07:41,320 --> 00:07:44,720 not just in nutrition. So making sure that whatever 152 00:07:44,720 --> 00:07:46,880 we've trained with, we've practiced with we do again on 153 00:07:46,880 --> 00:07:48,880 race day we just scale up the amount because we're about to 154 00:07:48,880 --> 00:07:51,240 ask our body to do something that we don't normally do in 155 00:07:51,240 --> 00:07:53,840 training. So for me, I run very early in 156 00:07:53,840 --> 00:07:56,240 the morning like out the doors at 4:45. 157 00:07:56,240 --> 00:07:58,480 So I literally just shove a couple Graham crackers in my 158 00:07:58,480 --> 00:08:00,840 mouth and head out the door because it doesn't take as long 159 00:08:00,840 --> 00:08:03,240 to digest. So then I used to switch and 160 00:08:03,240 --> 00:08:05,720 take like a bagel on race day, but now I'm like, this is silly. 161 00:08:05,720 --> 00:08:07,360 I train every day with Graham crackers. 162 00:08:07,360 --> 00:08:10,320 So I literally eat like 6 to 8 Graham crackers before my 163 00:08:10,320 --> 00:08:12,720 marathon, like just keep it that easy, right. 164 00:08:12,720 --> 00:08:15,400 So we like find what works and then we scale it up to what we 165 00:08:15,400 --> 00:08:18,880 need to do before, you know, on race day. 166 00:08:18,880 --> 00:08:22,240 So I think it's it's that piece is really important and then 167 00:08:22,240 --> 00:08:26,360 also how we fuel during is incredibly important and we all 168 00:08:26,360 --> 00:08:30,960 know we have a million options of what we can fuel with during 169 00:08:31,000 --> 00:08:33,320 runs and races. So we want to find what works 170 00:08:33,320 --> 00:08:35,080 for us. And you know, that's going to 171 00:08:35,080 --> 00:08:38,039 take some practice in training. But there's some really 172 00:08:38,039 --> 00:08:41,559 fascinating research coming out, both from just top marathon 173 00:08:41,559 --> 00:08:44,720 performers but also from some of those continuous glucose 174 00:08:44,720 --> 00:08:47,360 monitors that look at, like, what's our body doing with fuel 175 00:08:47,360 --> 00:08:50,280 behind the scenes? And what we're finding is most 176 00:08:50,280 --> 00:08:53,640 of us can perform significantly better if we push up how many 177 00:08:53,640 --> 00:08:55,720 grams of carbohydrates we're taking in per hour. 178 00:08:55,720 --> 00:08:58,880 So I'm personally still playing with, like, what does that look 179 00:08:58,880 --> 00:09:01,760 like for me? And, you know, we know people 180 00:09:01,760 --> 00:09:05,600 like Kipchogi are taking 100 grams of carbs an hour. 181 00:09:05,680 --> 00:09:07,960 You know what I mean? So, like, we have the ability to 182 00:09:07,960 --> 00:09:09,680 take in a lot more than most of us do. 183 00:09:09,680 --> 00:09:12,000 So it's just kind of this interesting play to try to 184 00:09:12,000 --> 00:09:13,360 figure out, like, how do we do that? 185 00:09:14,320 --> 00:09:18,080 Yeah, And I think it's also well fuelled, ironically, by the fact 186 00:09:18,080 --> 00:09:20,440 that a lot of people start running because we want to lose 187 00:09:20,440 --> 00:09:23,720 weight, we want to maintain a certain weight and we're 188 00:09:23,720 --> 00:09:26,360 thinking, OK, we're putting miles in in order to burn 189 00:09:26,360 --> 00:09:30,000 calories, but then on the flip side, we're eating more too. 190 00:09:31,840 --> 00:09:34,320 And you know, the one thing that I help people with that is, 191 00:09:34,400 --> 00:09:36,640 first of all, like separating performance goals from weight 192 00:09:36,640 --> 00:09:39,320 loss schools, right? Like in an ideal world, we would 193 00:09:39,320 --> 00:09:42,880 take time for body composition and then we would take a 194 00:09:42,880 --> 00:09:45,800 different time for performance, right, in an ideal world. 195 00:09:45,800 --> 00:09:48,680 But there are a lot of people that try to kind of balance it 196 00:09:48,680 --> 00:09:51,400 all or, you know, lose a couple pounds while they're training. 197 00:09:51,720 --> 00:09:54,440 So if you are one of those people listening, I always say 198 00:09:54,440 --> 00:09:57,920 like the best thing we can do to keep ourselves healthy and to 199 00:09:57,920 --> 00:10:01,800 not impact performance is to fuel like a boss like around our 200 00:10:01,800 --> 00:10:04,000 runs. So don't sacrifice before or 201 00:10:04,000 --> 00:10:06,640 during and after. Like that's probably the most 202 00:10:06,640 --> 00:10:08,720 important place to make sure that we're fueling well. 203 00:10:09,520 --> 00:10:11,880 And then if we need to skim off a little bit off lunch and 204 00:10:11,880 --> 00:10:14,840 dinner and or like cut out a snack somewhere, I mean that 205 00:10:14,840 --> 00:10:17,040 would make more sense. Whereas I think like you're 206 00:10:17,040 --> 00:10:19,200 saying a lot of us are like, well, I just won't fuel during 207 00:10:19,200 --> 00:10:20,760 my run. I'm trying to burn calories 208 00:10:20,760 --> 00:10:23,560 here, right, but increases risk of injury. 209 00:10:23,560 --> 00:10:26,760 It screws up our hormones, our fitness, takes a tank, you know, 210 00:10:26,800 --> 00:10:29,080 so it's really kind of just changing how we look at 211 00:10:29,080 --> 00:10:31,200 fuelling. Yeah, OK. 212 00:10:31,200 --> 00:10:34,200 I guess you know with that let me ask you a little bit about 213 00:10:34,200 --> 00:10:38,720 the whole fat adaptive running, fat adaptive running and running 214 00:10:38,720 --> 00:10:41,160 fasted and all that. Maybe you can go into that with 215 00:10:41,160 --> 00:10:44,960 that because you yourself, you fuel before you run and so are 216 00:10:44,960 --> 00:10:47,840 there certain runs we should fuel, should not fuel, or what 217 00:10:47,840 --> 00:10:52,840 would be a good habit? So I very much preach that we 218 00:10:52,840 --> 00:10:55,560 need to be eating before all runs and people are like even a 219 00:10:55,560 --> 00:10:57,520 three mile run. I'm like even a three, three 220 00:10:57,520 --> 00:10:58,960 mile run. It's just scaling. 221 00:10:58,960 --> 00:11:01,200 How much, right? Like the more we're running or 222 00:11:01,200 --> 00:11:04,440 the more intense we're running, if it's a workout, the more fuel 223 00:11:04,440 --> 00:11:05,800 our body is going to torch. So. 224 00:11:06,440 --> 00:11:09,200 And where this comes from is there's some research that shows 225 00:11:09,200 --> 00:11:13,640 as athletes, if we dig ourselves too deep in a caloric deficit, 226 00:11:13,640 --> 00:11:15,800 right. So if we don't eat, we go for a 227 00:11:15,800 --> 00:11:19,280 10 mile run, we come home, we wait two hours to eat, we have 228 00:11:19,280 --> 00:11:22,520 dug ourselves into a massive caloric deficit, especially if 229 00:11:22,520 --> 00:11:24,960 it's first thing in the morning where we've already dug A 230 00:11:24,960 --> 00:11:27,560 deficit overnight, right? And then we haven't eaten. 231 00:11:27,560 --> 00:11:30,560 We go for a run. And we know that those, those 232 00:11:30,560 --> 00:11:34,760 huge valleys of like, nutrition deficits really take a hit on 233 00:11:34,760 --> 00:11:37,520 our overall health, increases our injury risks, like I was 234 00:11:37,520 --> 00:11:40,040 saying about hormones, and not just for females, for males as 235 00:11:40,040 --> 00:11:42,280 well. So I really try to get people in 236 00:11:42,280 --> 00:11:45,200 the habit of like having something before they run. 237 00:11:45,200 --> 00:11:47,480 Because if we eat even just a little bit of something, our 238 00:11:47,480 --> 00:11:50,960 bodies like, oh, you're giving me fuel, cool, let's go perform. 239 00:11:50,960 --> 00:11:53,960 Whereas if we're not necessarily eating, it really increases our 240 00:11:53,960 --> 00:11:58,280 stress response to that run which some people, I'm sure you 241 00:11:58,280 --> 00:12:02,040 know, people listening, people that you know are out there run 242 00:12:02,040 --> 00:12:05,080 fasted right And they're like I've been fine and some people 243 00:12:05,080 --> 00:12:08,000 might get away with it for a short period of time, for a long 244 00:12:08,000 --> 00:12:09,400 period of time. But like when we're really 245 00:12:09,400 --> 00:12:12,840 looking at incorporating running and nutrition for like long term 246 00:12:12,840 --> 00:12:14,960 health. Like, I really try to make sure, 247 00:12:14,960 --> 00:12:17,960 like I had said before, that we're eating something to to 248 00:12:17,960 --> 00:12:19,960 give our body what it needs, when it needs it. 249 00:12:20,800 --> 00:12:21,240 OK. Yeah. 250 00:12:21,240 --> 00:12:24,240 Thank you for clarifying that. That makes a lot of sense. 251 00:12:24,240 --> 00:12:27,520 And I like what you said about fueling around our runs and then 252 00:12:27,520 --> 00:12:30,400 you know if we have to take something out from the dinner 253 00:12:30,400 --> 00:12:34,920 time and and that sort of thing. So let me ask you about gluten 254 00:12:34,920 --> 00:12:38,160 sensitivity in runners. And then in the context of 255 00:12:38,160 --> 00:12:42,560 marathon training, what are some options for people that have 256 00:12:42,560 --> 00:12:44,880 gluten sensitivity that are non yogurt? 257 00:12:47,040 --> 00:12:50,280 So with gluten, I think, you know, I have a lot of people 258 00:12:50,280 --> 00:12:51,800 that are like, you want me to carb load. 259 00:12:51,960 --> 00:12:53,600 I can't eat gluten, how am I going to carb load? 260 00:12:53,600 --> 00:12:57,160 So I think sometimes it's like looking at what foods are gluten 261 00:12:57,200 --> 00:13:00,840 free and what ones we can kind of add in that we need to if we 262 00:13:00,840 --> 00:13:05,440 are I have an allergy to gluten or like you're saying if we have 263 00:13:05,440 --> 00:13:08,480 like a sensitivity to it, which could be defined a million 264 00:13:08,480 --> 00:13:11,120 different ways. But you know what I try to do is 265 00:13:11,120 --> 00:13:13,360 like what are some of the natural sources that don't have 266 00:13:13,360 --> 00:13:15,160 gluten? Like, rice is a great one. 267 00:13:15,800 --> 00:13:18,440 You know, fruit, like bananas, those types of things or other 268 00:13:18,440 --> 00:13:21,040 good ones. And then two, we have a million 269 00:13:21,040 --> 00:13:24,400 gluten free products out there now that we can choose from. 270 00:13:24,400 --> 00:13:27,160 So there's bread, there's bagels, there's crackers, like 271 00:13:27,160 --> 00:13:30,200 anything that would have gluten we can find without it. 272 00:13:30,200 --> 00:13:34,080 So it's just kind of building around like what works for you. 273 00:13:34,080 --> 00:13:38,720 And I often see if someone has decided or needed to go gluten 274 00:13:38,720 --> 00:13:41,520 free that they just don't get enough total nutrition in to 275 00:13:41,520 --> 00:13:43,480 support their running because there's a little bit of a fear, 276 00:13:43,480 --> 00:13:44,840 right? Like I don't know what I can 277 00:13:44,840 --> 00:13:45,920 eat. So they just don't they. 278 00:13:45,920 --> 00:13:48,480 They pull back a lot of the carbs they used to eat and then 279 00:13:48,480 --> 00:13:51,480 there's none left because they haven't looked for a new option. 280 00:13:51,480 --> 00:13:54,000 So sometimes it just takes some time to find some of those new 281 00:13:54,000 --> 00:13:56,560 options and you know what works. But it's doable. 282 00:13:57,080 --> 00:14:00,560 Yeah, you know, and absolutely that kind of goes hand in hand 283 00:14:00,560 --> 00:14:03,480 with my vegan question that I'd written down about having a 284 00:14:03,480 --> 00:14:06,640 well-rounded plate. What does that look like for 285 00:14:06,640 --> 00:14:09,240 vegan runners? What are some clean sources of 286 00:14:09,240 --> 00:14:12,680 protein that you recommend? And also, let's talk a little 287 00:14:12,680 --> 00:14:15,720 bit about supplements, because we all know B12 is one of them, 288 00:14:15,920 --> 00:14:18,040 but what else is there specifically for runners 289 00:14:18,160 --> 00:14:20,840 training marathons? Yeah. 290 00:14:20,840 --> 00:14:23,800 And I think, you know, I have quite a few handful of vegan 291 00:14:24,000 --> 00:14:26,640 runners that I work with and I. So I mean there's plenty of 292 00:14:26,640 --> 00:14:30,600 people that are choosing whether from an ethical standpoint or a 293 00:14:30,600 --> 00:14:33,760 preference that they don't want to consume animal products, 294 00:14:33,760 --> 00:14:36,120 right. So the one thing that I'm always 295 00:14:36,120 --> 00:14:42,880 very cautious of is when we look at plant based proteins, they're 296 00:14:43,040 --> 00:14:45,960 often a little bit deficient in an amino acid called leucine. 297 00:14:46,200 --> 00:14:48,840 So leucine is what triggers our muscles to recover. 298 00:14:49,000 --> 00:14:52,040 So it we have to be very thoughtful about our protein 299 00:14:52,040 --> 00:14:55,320 sources as plant based or vegan athletes to make sure we're 300 00:14:55,320 --> 00:14:57,160 getting enough. So especially for some of my 301 00:14:57,160 --> 00:15:00,480 smaller female runners like the quantity of food we're eating, 302 00:15:00,480 --> 00:15:03,960 we're just not getting that high quality protein that we need to 303 00:15:03,960 --> 00:15:06,680 really recover our muscles. So a lot of times I just like 304 00:15:06,680 --> 00:15:08,960 really make sure that we're getting those types of things 305 00:15:11,440 --> 00:15:14,920 which for when we're thinking about like the quality, right, 306 00:15:14,920 --> 00:15:18,120 like lentils are an amazing source of protein, like beans 307 00:15:18,120 --> 00:15:20,840 are as well, but lentils are even higher and they have more 308 00:15:20,840 --> 00:15:24,160 iron and they have more leucine. So like and whether it's bread 309 00:15:24,160 --> 00:15:28,920 lentils or green lentils or like lentil based pastas, lentil 310 00:15:28,920 --> 00:15:31,480 based crackers, things like that are a great option. 311 00:15:31,480 --> 00:15:34,840 And then I'm a huge proponent of soy, so like tofu, tempeh, 312 00:15:34,840 --> 00:15:38,320 edamame, those types of things. Soy is a really good quality 313 00:15:38,320 --> 00:15:41,520 plant based protein source that a lot of people shield away from 314 00:15:41,520 --> 00:15:43,880 in the past, but I don't think we necessarily need to. 315 00:15:44,800 --> 00:15:47,480 Yeah, let's talk about that because I see some products that 316 00:15:47,480 --> 00:15:50,640 people have and they even print on them. 317 00:15:50,840 --> 00:15:54,800 This is a soy free product, kind of almost like advertising it as 318 00:15:54,920 --> 00:15:58,480 if soy is something negative and then we hear about man boobs and 319 00:15:58,480 --> 00:16:01,840 all that. So maybe talk about soy and why 320 00:16:01,840 --> 00:16:04,160 it's not as bad as, you know we talk about. 321 00:16:04,800 --> 00:16:07,360 Well, and if we're thinking about like a vegan athlete, I 322 00:16:07,400 --> 00:16:09,800 mean, we can't limit another protein source. 323 00:16:09,800 --> 00:16:12,360 That's kind of where my mind goes unnecessarily. 324 00:16:12,360 --> 00:16:15,600 If somebody is allergic to soy, of course we're not going to be 325 00:16:15,600 --> 00:16:18,920 pushing that or eating that. But we did see a real big push 326 00:16:18,920 --> 00:16:21,560 of people staying away from soy because it is a quote UN quote, 327 00:16:21,560 --> 00:16:24,240 A phytoestrogen. So people were saying like 328 00:16:24,240 --> 00:16:26,640 you're saying like, oh, it's going to give men man boobs and 329 00:16:26,800 --> 00:16:29,920 but when we really look at the research, it does not. 330 00:16:29,920 --> 00:16:33,440 They would have to consume an ungodly amount of soy protein in 331 00:16:33,440 --> 00:16:36,440 which I've never seen happen and the research has never seen 332 00:16:36,440 --> 00:16:39,240 happen. So it's it's totally safe, 333 00:16:39,240 --> 00:16:41,520 right. It's it's definitely a myth 334 00:16:41,520 --> 00:16:44,480 that's out there that we should stay away from soy protein. 335 00:16:44,760 --> 00:16:47,760 Like I said, when we look at they've done tons of really 336 00:16:47,760 --> 00:16:50,320 interesting studies that look at muscle protein synthesis which 337 00:16:50,320 --> 00:16:55,120 is basically muscle recovery and they've done way versus or like 338 00:16:55,160 --> 00:16:57,800 way isolate versus like KCN, right, which is like a slower 339 00:16:57,800 --> 00:17:01,960 digesting milk protein and then soy and like soy is the closest 340 00:17:01,960 --> 00:17:06,200 to being able to recover our muscles to any you know plant 341 00:17:06,200 --> 00:17:08,960 based proteins. So it is a really, really good 342 00:17:08,960 --> 00:17:10,839 option. But like we're seeing like I 343 00:17:10,839 --> 00:17:14,079 don't ever see anyone using soy protein powder anymore, it's 344 00:17:14,079 --> 00:17:16,280 always like pea protein, you know. 345 00:17:16,280 --> 00:17:19,560 So we have seen that preferences of what people choose has 346 00:17:19,560 --> 00:17:22,200 definitely been impacted by some of those myths that are out 347 00:17:22,200 --> 00:17:24,319 there. But you know, I think it's still 348 00:17:24,319 --> 00:17:27,359 a great option for men and women who are plant based. 349 00:17:27,839 --> 00:17:28,760 Yeah, I like that. You see that? 350 00:17:28,760 --> 00:17:31,640 I think men just out of principle, even uninformed, they 351 00:17:31,640 --> 00:17:34,760 just don't buy it anymore, 'cause it's soy and it's 352 00:17:34,760 --> 00:17:36,600 estrogen. So they stay away from that. 353 00:17:37,200 --> 00:17:39,320 Right, right, right. All right. 354 00:17:39,320 --> 00:17:42,800 So with that, let's talk a little bit about coffee intake 355 00:17:43,200 --> 00:17:47,360 and let's explore the benefits and considerations for coffee 356 00:17:47,360 --> 00:17:51,840 intake when you're fasted versus not fasted and then the role of 357 00:17:51,840 --> 00:17:55,520 coffee and pre race nutrition and its effect on the cortisol 358 00:17:55,520 --> 00:17:59,520 release. So I mean taking a step back 359 00:17:59,520 --> 00:18:04,240 from some of the details there, caffeine is one of the best 360 00:18:04,560 --> 00:18:06,680 legal performance enhancers out there. 361 00:18:06,760 --> 00:18:09,840 Honestly, like caffeine can really aid in performance. 362 00:18:10,440 --> 00:18:15,760 Before I go too deep in there, we all have different genetics 363 00:18:16,040 --> 00:18:17,560 behind how we metabolize caffeine. 364 00:18:17,560 --> 00:18:19,960 So there are some people who don't respond well to it and 365 00:18:19,960 --> 00:18:22,360 there's are people who just don't respond like our non 366 00:18:22,360 --> 00:18:24,320 responders. So if someone's listening and 367 00:18:24,320 --> 00:18:27,600 they're like, I can't do coffee, caffeine makes me jittering 368 00:18:27,600 --> 00:18:30,160 crazy, like they just need to ignore this conversation. 369 00:18:30,160 --> 00:18:34,120 But the most most people metabolize caffeine in a way 370 00:18:34,120 --> 00:18:38,240 that improves performance, which means that our perceived effort 371 00:18:38,240 --> 00:18:41,960 is lower, so we can run faster than it feels right. 372 00:18:42,240 --> 00:18:44,840 And then we have some mental toughness when we have caffeine 373 00:18:44,840 --> 00:18:46,800 on board. So like being able to hold that 374 00:18:46,800 --> 00:18:49,360 hurt at the end of a race, caffeine can help with that. 375 00:18:50,960 --> 00:18:53,960 So there are, you know, some really good things to having 376 00:18:53,960 --> 00:18:56,120 some caffeine on board, which could be, like you're saying 377 00:18:56,120 --> 00:18:59,240 coffee before a run, It could be caffeinated products during a 378 00:18:59,240 --> 00:19:02,240 run. So there are definitely some 379 00:19:02,240 --> 00:19:08,720 benefits to that. Now there is also some like, OK, 380 00:19:08,720 --> 00:19:12,160 research, but not amazing research on drinking coffee 381 00:19:12,160 --> 00:19:14,720 before we're eating. And the stress response I think 382 00:19:14,720 --> 00:19:18,040 is what you're mentioning. So yeah, I'm, I'm totally fine 383 00:19:18,080 --> 00:19:20,200 with people drinking coffee before they run. 384 00:19:20,240 --> 00:19:22,400 Like there are some dietitians out there that are like 385 00:19:22,400 --> 00:19:24,880 absolutely not. You have to eat 1st and drink 386 00:19:24,880 --> 00:19:27,080 your coffee after. I personally think as long as 387 00:19:27,080 --> 00:19:30,560 you're fueling before or run, if you're drinking coffee, you're 388 00:19:30,560 --> 00:19:32,320 going to be fine. You know, that's that's my 389 00:19:32,320 --> 00:19:35,720 personal take on this. But if someone is turning to 390 00:19:35,720 --> 00:19:38,880 coffee because caffeine and coffee are an appetite 391 00:19:38,880 --> 00:19:41,560 suppressant, so that we often see people turning to coffee 392 00:19:41,560 --> 00:19:44,040 instead of food for this false energy. 393 00:19:44,040 --> 00:19:45,760 Because caffeine is not true energy. 394 00:19:45,760 --> 00:19:48,560 It just fakes up our brain into thinking that we're awake and 395 00:19:48,560 --> 00:19:51,080 we're alert and when we're hungry, we're retired and we're 396 00:19:51,080 --> 00:19:53,360 dragging, right? So like a lot of times we see 397 00:19:53,360 --> 00:19:55,760 people cover up through hunger with caffeine. 398 00:19:56,000 --> 00:19:59,520 So in that case, obviously I think it can be a problem, but 399 00:19:59,520 --> 00:20:02,920 if it's being put in with the well designed nutrition plan, I 400 00:20:02,920 --> 00:20:06,760 think it's totally fine. OK, And when you fuel yourself 401 00:20:07,120 --> 00:20:10,360 during your marathons, do you take caffeinated gels? 402 00:20:10,360 --> 00:20:13,240 And then what happens to your body when you do? 403 00:20:14,320 --> 00:20:17,200 Yes, I absolutely do. So I always have coffee in grams 404 00:20:17,200 --> 00:20:18,560 before. Like that's just my thing. 405 00:20:18,560 --> 00:20:20,920 That's what I always do. But then I also take two of the 406 00:20:20,920 --> 00:20:25,080 Morton caffeinated gels during my races and I literally think 407 00:20:25,080 --> 00:20:27,040 they're rocket fuel. Like I I think they hit 408 00:20:27,040 --> 00:20:29,720 different. I I think like I've I've like 409 00:20:29,720 --> 00:20:31,840 sold on them because they have 100 milligrams. 410 00:20:31,840 --> 00:20:35,240 So caffeine is weight based. So we want anywhere from like 3 411 00:20:35,240 --> 00:20:37,480 to 5 milligrams per kilogram of body weight. 412 00:20:37,480 --> 00:20:40,640 So for me that's like 2 to 300 milligrams of caffeine. 413 00:20:40,640 --> 00:20:43,560 So I I like to air. I'm not a risk taker. 414 00:20:43,560 --> 00:20:47,080 I err on like the lower end, so I just take two and then when we 415 00:20:47,080 --> 00:20:51,040 take caffeine, it takes a full hour to absorb it fully in our 416 00:20:51,040 --> 00:20:53,320 bloodstream. We might feel it before then, 417 00:20:53,320 --> 00:20:55,920 but like to fully peak. It's like an hour and then it 418 00:20:55,920 --> 00:20:57,800 hangs in our bloodstream for about an hour. 419 00:20:58,080 --> 00:21:02,400 So for example, when I'm just under 3 hours for a marathon, my 420 00:21:02,880 --> 00:21:06,360 caffeine gels are always at the start so that it it peaks at one 421 00:21:06,360 --> 00:21:08,640 hour and hangs till two. And then I take my second 422 00:21:08,640 --> 00:21:11,920 caffeinated gel at one hour so that it hits it too and hangs 423 00:21:11,920 --> 00:21:14,080 till the end. So like, I'm kind of strategic 424 00:21:14,080 --> 00:21:16,480 with like where I take them to make sure that they're hitting 425 00:21:16,720 --> 00:21:20,360 in that last two hours, which is where you need it, right of of 426 00:21:20,360 --> 00:21:22,680 like a tougher race. That's cool. 427 00:21:22,680 --> 00:21:24,840 That's really interesting. I've heard a lot of people 428 00:21:24,840 --> 00:21:27,400 taking it towards the end of the race, but it's kind of 429 00:21:27,640 --> 00:21:30,280 interesting to know how long it hangs around and what the 430 00:21:30,280 --> 00:21:31,920 effects could really be. So that's cool. 431 00:21:31,920 --> 00:21:37,040 Thank you for sharing that. And then my last question, I 432 00:21:37,040 --> 00:21:38,800 guess I have a couple more. Let's talk about hydration 433 00:21:38,800 --> 00:21:41,880 strategies for runners, the importance of proper hydration 434 00:21:42,160 --> 00:21:46,480 during training and races and then the electrolyte balance and 435 00:21:46,640 --> 00:21:50,080 you know, electrolytes depending on different weather conditions. 436 00:21:50,080 --> 00:21:52,000 I live in Florida, you live somewhere cold. 437 00:21:52,000 --> 00:21:54,000 I see that in your Instagram post. 438 00:21:54,000 --> 00:21:55,880 So let's talk about that a little bit. 439 00:21:57,120 --> 00:22:00,360 So I'm super passionate about hydration for for runners 440 00:22:00,360 --> 00:22:03,720 because I'm a very heavy sweater and I've done it very wrong in 441 00:22:03,720 --> 00:22:06,320 the past. So I understand like how awful 442 00:22:06,320 --> 00:22:09,160 running can feel if we're getting too dehydrated, if we're 443 00:22:09,160 --> 00:22:12,280 not getting enough sodium. So we actually went on a summer 444 00:22:12,280 --> 00:22:14,840 hydration tour this summer and went to like the hottest cities. 445 00:22:14,840 --> 00:22:16,840 We were down at Miami. I don't know where you are in 446 00:22:16,840 --> 00:22:20,080 Florida, but we went. It was unbelievable. 447 00:22:20,080 --> 00:22:23,960 We were running in like 110° and I'm in Ohio so that doesn't 448 00:22:23,960 --> 00:22:26,600 happen here and it was crazy. But anyways, I digress. 449 00:22:27,040 --> 00:22:30,440 So very important from from a hydration standpoint, but it 450 00:22:30,440 --> 00:22:33,720 also varies because our sweat rate and our sweat composition 451 00:22:34,280 --> 00:22:37,160 is genetic. So some of us sweat like crazy, 452 00:22:37,160 --> 00:22:40,720 some of us don't, some of us are very, very salty and some of us 453 00:22:40,720 --> 00:22:42,560 are not. So it really does take an 454 00:22:42,560 --> 00:22:46,200 individualized plan to figure out like what do we need. 455 00:22:46,480 --> 00:22:48,960 So I needed a lot of salt and I need a lot of fluid because I 456 00:22:48,960 --> 00:22:51,400 sweat a lot, you know? And when I ran Berlin, it was 457 00:22:51,400 --> 00:22:55,080 like high 50s, low 60s, which for me is too hot for an optimal 458 00:22:55,080 --> 00:22:56,960 marathon weather. Like, I like 40s. 459 00:22:57,040 --> 00:23:01,360 So I knew I was going to need to refill with my scratch, which is 460 00:23:01,360 --> 00:23:03,560 higher in sodium, you know. So personally, as we're 461 00:23:03,560 --> 00:23:06,680 training, I think we can learn about how our body responds in 462 00:23:06,680 --> 00:23:10,080 different environments and what do we need to be successful. 463 00:23:10,080 --> 00:23:12,880 Because what ends up happening is if we get too dehydrated or 464 00:23:12,880 --> 00:23:16,240 we lose too much sodium, we can have GI issues, our performance 465 00:23:16,240 --> 00:23:19,480 decreases, we can get cramps. Some people get a little bit 466 00:23:19,480 --> 00:23:21,720 disoriented. So, you know, we want to know 467 00:23:21,720 --> 00:23:24,640 like what is our signal that we're getting dehydrated so that 468 00:23:24,640 --> 00:23:27,320 we can play with that and training a little bit more. 469 00:23:27,320 --> 00:23:30,040 And I think it's important that it's not just water, it's also 470 00:23:30,040 --> 00:23:32,320 salt. So it's, you know, trying to 471 00:23:32,320 --> 00:23:34,280 make sure that we're balancing those two things. 472 00:23:34,280 --> 00:23:37,480 I've seen a lot of people since Morton has been more popular 473 00:23:37,480 --> 00:23:40,520 that just use water on the course of Morton and they can't 474 00:23:40,520 --> 00:23:42,480 figure out why their performance is tanking. 475 00:23:42,480 --> 00:23:44,440 And it's because they're heavy sweaters and they're getting 476 00:23:44,440 --> 00:23:47,760 zero sodium in there, you know, And then we add some salt tabs 477 00:23:47,760 --> 00:23:50,960 in or we play around with high sodium electrolyte drinks and 478 00:23:50,960 --> 00:23:53,520 their performance is better. So I think it's really important 479 00:23:53,520 --> 00:23:56,760 like when I'm developing a plan for people that it's we need 480 00:23:56,880 --> 00:23:58,920 carbs, we need sodium and we need fluid. 481 00:23:58,920 --> 00:24:01,720 So we have lots of options of how we get those three elements 482 00:24:01,720 --> 00:24:03,880 in, but we want to make sure that we're getting the 483 00:24:03,880 --> 00:24:05,720 appropriate amount to be able to support our. 484 00:24:05,720 --> 00:24:07,640 Performance. I love it. 485 00:24:07,640 --> 00:24:08,680 Interesting. Yeah. 486 00:24:08,680 --> 00:24:10,960 And and I guess that's, you know, like you said, it's kind 487 00:24:10,960 --> 00:24:14,280 of more of a individualized approach and testing different 488 00:24:14,280 --> 00:24:16,960 things out. But you know, we've got 16 to 18 489 00:24:16,960 --> 00:24:19,960 weeks prior to the marathon to to play with that and figure 490 00:24:19,960 --> 00:24:21,360 that out, so that's good, different. 491 00:24:21,480 --> 00:24:24,280 Weather, you know that hits US throughout that trading block 492 00:24:24,360 --> 00:24:25,920 and. Yeah, yeah, no kidding. 493 00:24:25,920 --> 00:24:29,040 I I think just the hardest part is if you are training somewhere 494 00:24:29,040 --> 00:24:31,400 like for example Olympic trials are going to be in Florida and 495 00:24:31,400 --> 00:24:34,000 you have a lot of people training somewhere completely 496 00:24:34,000 --> 00:24:37,080 different and it's winter time and then you come down here and 497 00:24:37,080 --> 00:24:40,760 while the weather might be good for some people quote UN quote, 498 00:24:41,200 --> 00:24:43,600 you know they'll get hit with the humidity, which we don't 499 00:24:43,600 --> 00:24:46,000 notice anymore because we've been conditioned to it, but 500 00:24:46,440 --> 00:24:47,680 others don't. So that's. 501 00:24:48,840 --> 00:24:52,120 One of those tough ones, right? When I have a few athletes that 502 00:24:52,120 --> 00:24:56,360 are running in the trials and I have them doing what I call like 503 00:24:56,360 --> 00:24:58,720 a sweat rate test in different weather in different 504 00:24:58,720 --> 00:25:00,040 environments. So we can figure out. 505 00:25:00,040 --> 00:25:01,480 So they're just weighing in and out. 506 00:25:01,480 --> 00:25:04,000 So we can figure out like how much sweat are they losing so 507 00:25:04,000 --> 00:25:06,600 that we can watch the weather in Orlando, so that we know how to 508 00:25:06,600 --> 00:25:08,600 tailor what's in their bottles out there. 509 00:25:08,760 --> 00:25:11,480 How much fluid do we need to be aiming to make sure because it 510 00:25:11,480 --> 00:25:15,240 is, it's going to be a, it could be, you know this better than I 511 00:25:15,240 --> 00:25:18,040 do down in Florida, but it could be an OK weather day or it could 512 00:25:18,040 --> 00:25:20,200 be crazy warm and humid, you know. 513 00:25:20,200 --> 00:25:23,040 So it's just, you know, we want to make sure that we have the 514 00:25:23,040 --> 00:25:26,080 data on these runners that are looking to do like epic 515 00:25:26,080 --> 00:25:29,960 performances out there so that their bodies are ready with OK, 516 00:25:29,960 --> 00:25:32,880 I can dial the sodium up in these bottles or I'm OK with 517 00:25:32,880 --> 00:25:35,520 this or I need more fluid at this mile, you know, that kind 518 00:25:35,520 --> 00:25:37,320 of stuff. You know, kidding. 519 00:25:37,320 --> 00:25:39,720 So how do you do? Just out of curiosity, how do 520 00:25:39,720 --> 00:25:42,160 sweat rate tests work? Is it just one of those things 521 00:25:42,160 --> 00:25:45,400 that stick in your arm or? So there's the sweat rate and 522 00:25:45,400 --> 00:25:48,040 then the sweat composition. So sweat rate is super easy. 523 00:25:48,040 --> 00:25:50,160 You literally just weigh in and out around your run. 524 00:25:50,160 --> 00:25:53,440 I have a calculator on my website that you plug in all the 525 00:25:53,440 --> 00:25:58,320 information from your run, so like your weights, the duration, 526 00:25:58,320 --> 00:26:00,520 and then if you drank anything and it's going to tell you like, 527 00:26:00,520 --> 00:26:02,160 how many ounces you lose an hour. 528 00:26:02,160 --> 00:26:04,440 So that one's actually fairly easy as long as you have a 529 00:26:04,440 --> 00:26:06,880 scale. But then the sweat composition, 530 00:26:06,880 --> 00:26:08,880 we'd have to bring in like another company. 531 00:26:08,880 --> 00:26:11,320 But like you're saying, there's some patches out there. 532 00:26:11,640 --> 00:26:14,080 There's some companies that you actually don't have to run. 533 00:26:14,080 --> 00:26:16,560 They just put some electrodes and like, stimulate your sweat 534 00:26:16,560 --> 00:26:18,520 and then they tell you, you know, what your sweat 535 00:26:18,520 --> 00:26:22,080 composition is. So I do have, I use a lot of 536 00:26:23,080 --> 00:26:25,480 those types of devices for people that have really 537 00:26:25,480 --> 00:26:28,720 struggled in the heat or have not figured out their hydration 538 00:26:28,720 --> 00:26:31,560 or are fearful of adding in more sodium, which I see a lot. 539 00:26:31,560 --> 00:26:32,600 Right. Like, salt's bad. 540 00:26:32,600 --> 00:26:34,560 I'm not supposed to eat salt. And I'm telling them to take 541 00:26:34,560 --> 00:26:38,120 like 2G extra a day. So if we had that data to show 542 00:26:38,120 --> 00:26:40,880 you you're losing 3000 milligrams of sodium an hour, 543 00:26:41,000 --> 00:26:43,120 they're like, oh, shoot, I got to change something, you know? 544 00:26:43,120 --> 00:26:46,280 So sometimes we need those numbers to really activate 545 00:26:46,280 --> 00:26:47,840 change. Yeah. 546 00:26:47,840 --> 00:26:50,240 And it's so interesting how your body craves like in the 547 00:26:50,240 --> 00:26:52,600 summertime here, for example, when I go for a run, I come 548 00:26:52,600 --> 00:26:55,960 back, I make my Gatorade and I literally pour sea salt in it 549 00:26:56,160 --> 00:26:58,040 and I shake it up and I'll drink it. 550 00:26:58,040 --> 00:27:00,720 And if I didn't finish drinking it, I come out after the shower 551 00:27:00,720 --> 00:27:03,680 and I taste it and it just tastes completely awful, you 552 00:27:03,680 --> 00:27:06,360 know, completely different than just 10 minutes ago. 553 00:27:06,360 --> 00:27:09,840 So it's it's interesting stuff. You know, nutrition is kind of 554 00:27:10,640 --> 00:27:14,520 the hidden thing, like mental training. 555 00:27:14,520 --> 00:27:17,440 You can't really pinpoint what's going on in your mind, how 556 00:27:17,440 --> 00:27:20,120 strong we're running, you're going to be and then same you 557 00:27:20,120 --> 00:27:23,000 know you know how much you weigh but you don't really know how 558 00:27:23,000 --> 00:27:27,040 well fuelled you are. Exactly, exactly. 559 00:27:27,040 --> 00:27:29,280 I always think it'd be fine if we had like a fuel gauge in us, 560 00:27:29,320 --> 00:27:32,560 but we don't you know to look at like glycogen stores and like 561 00:27:32,560 --> 00:27:35,240 blood sugar and they we don't and that's probably more 562 00:27:35,240 --> 00:27:37,560 information than we need, right. We just need to practice and 563 00:27:37,560 --> 00:27:40,440 notice how we feel and adjust, you know, based off of that. 564 00:27:40,440 --> 00:27:45,080 But yeah, it is great and you know, to your salt cravings, I 565 00:27:45,080 --> 00:27:47,320 think that's great. Like some people never notice 566 00:27:47,320 --> 00:27:49,400 that type of thing. But like if we do notice that 567 00:27:49,400 --> 00:27:51,920 we're having salt cravings when we're sweating more, like we 568 00:27:51,920 --> 00:27:54,320 need more salt, right. That's something to lean into. 569 00:27:54,320 --> 00:27:56,360 Or you're craving salty foods when you're training in the 570 00:27:56,360 --> 00:27:59,040 heat, like, great, eat more of them because it's we're going to 571 00:27:59,040 --> 00:28:01,720 rehydrate faster and perform better and bounce back. 572 00:28:02,080 --> 00:28:04,800 You know, if we're getting replacing the the fluid and the 573 00:28:04,800 --> 00:28:06,280 sodium that we're losing in sweat. 574 00:28:06,840 --> 00:28:08,480 Yeah, I know. That makes a lot of sense. 575 00:28:08,760 --> 00:28:10,240 Yeah. Thank you, Megan, so much for 576 00:28:10,240 --> 00:28:12,440 coming on. And maybe you can tell us a 577 00:28:12,440 --> 00:28:16,080 little bit about your business, what you do, how you help 578 00:28:16,080 --> 00:28:19,760 athletes you know, besides what we already know, And then let us 579 00:28:19,760 --> 00:28:23,240 know how we can find you online. That would be awesome. 580 00:28:23,240 --> 00:28:24,360 Yeah. Thanks for having me. 581 00:28:24,360 --> 00:28:26,160 You know, I could talk nutrition all day long. 582 00:28:26,160 --> 00:28:30,080 There's so many things obviously here that we I need to know as 583 00:28:30,080 --> 00:28:34,600 runners, but I am on Instagram as Featherstone Nutrition and I 584 00:28:34,600 --> 00:28:36,640 give, I put out tons of free resources. 585 00:28:36,640 --> 00:28:38,280 Like I'm very passionate about that. 586 00:28:38,280 --> 00:28:41,280 If you know you don't pay me a cent, you can still absorb so 587 00:28:41,280 --> 00:28:43,720 many things because I think it's just so important for us as 588 00:28:43,720 --> 00:28:46,200 runners and our health and our performance just to know a 589 00:28:46,200 --> 00:28:47,680 little bit more. So there's tons of free 590 00:28:47,680 --> 00:28:51,240 resources there, as you mentioned recipes on my website 591 00:28:51,240 --> 00:28:54,480 to make eating well for running easier. 592 00:28:55,200 --> 00:28:58,120 So whether it's you or your spouse, you know, you could get 593 00:28:58,120 --> 00:28:59,640 in the kitchen there and have some ideas. 594 00:28:59,960 --> 00:29:02,040 And then, as far as how I work with runners, I do work with 595 00:29:02,040 --> 00:29:04,720 runners one-on-one. Unfortunately, I have a very, 596 00:29:04,720 --> 00:29:06,960 very, very long wait list because it's only me. 597 00:29:07,480 --> 00:29:10,440 It works one-on-one with people and and so I also have some 598 00:29:10,440 --> 00:29:13,240 group coaching. So we have a group starting in 599 00:29:13,240 --> 00:29:16,840 January for all spring races and then one specific to Boston as 600 00:29:16,840 --> 00:29:19,520 well. And then I have some different 601 00:29:19,520 --> 00:29:22,440 online like on demand type programs if you like to learn on 602 00:29:22,440 --> 00:29:25,120 your own and you want to absorb information and all the tools to 603 00:29:25,120 --> 00:29:27,480 help you utilize what you're learning on there. 604 00:29:27,480 --> 00:29:32,080 So lots of different options if you're interested in, you know, 605 00:29:32,080 --> 00:29:35,320 really honing in on either daily or performance, nutrition, or 606 00:29:35,320 --> 00:29:36,920 both. So it's just Featherstone 607 00:29:36,920 --> 00:29:39,720 nutrition.com or Featherstone Nutrition on Instagram. 608 00:29:43,200 --> 00:29:46,440 Thank you, Megan for coming on and speaking with us and 609 00:29:46,440 --> 00:29:48,880 answering our questions. I had a lot of fun talking with 610 00:29:48,880 --> 00:29:51,640 you and like I said earlier, prematurely. 611 00:29:52,240 --> 00:29:55,400 Let's hope that we can get you back on the podcast sometime. 612 00:29:55,400 --> 00:29:58,680 No fresher. I think nutrition's always a 613 00:29:58,680 --> 00:30:01,920 good topic. I think it's really important to 614 00:30:01,920 --> 00:30:04,600 maybe overlook sometimes. Definitely interesting stuff. 615 00:30:04,840 --> 00:30:07,040 So what do we have on tap for next week? 616 00:30:07,200 --> 00:30:08,720 Yeah. So next week we're going to talk 617 00:30:08,720 --> 00:30:14,320 about training for a fast mile and how that incorporated into 618 00:30:14,320 --> 00:30:18,160 your marathon training can make you ultimately a faster runner. 619 00:30:18,640 --> 00:30:21,080 So definitely tune in for that. And it's going to be the New 620 00:30:21,080 --> 00:30:23,240 Year's episode because it's kind of a double whammy. 621 00:30:23,240 --> 00:30:25,880 At the end of this year, we get a Christmas episode and a New 622 00:30:25,880 --> 00:30:27,520 Year's episode. So here we are. 623 00:30:27,840 --> 00:30:30,640 So with that. Have a great rest of your 624 00:30:30,640 --> 00:30:34,280 Christmas holiday. Enjoy the week of, I guess 625 00:30:34,280 --> 00:30:36,480 Limbo. I call it the Limbo Week because 626 00:30:36,480 --> 00:30:38,800 you're kind of in between Christmas and New Year's, so 627 00:30:38,800 --> 00:30:41,840 enjoy that week. Have a very Merry Christmas. 628 00:30:42,240 --> 00:30:49,240 And a good week already. Thanks for tuning in. 629 00:30:49,560 --> 00:30:52,360 For more information Ant Marathon running news, please 630 00:30:52,360 --> 00:30:56,200 head to www.marathonrunningpodcast.com 631 00:30:56,320 --> 00:30:58,040 and we'll be back next week.