The Eat for Endurance Podcast

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 [email protected] 
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).

In Episode 129 of The Eat for Endurance Podcast, I’m joined by ultrarunner, coach, and host of The Everyday Ultra Podcast, Joe Corcione. 
Joe’s story is not the typical “natural-born athlete” narrative. He wasn't active growing up, and he struggled with drugs and alcohol as a teenager and young adult. 
With a willingness to do the work (both physically and mentally) and make small changes, Joe gradually became sober and reshaped his identity. He went on to finish over 25 ultramarathons, coach runners around the world, and build the Everyday Ultra community.
Throughout our conversation, you’ll notice a powerful theme around the stories we tell ourselves and how these stories impact our behavior. 
Joe and I explore:
How his early beliefs that he was "unathletic" held him back for years to come
Why small, consistent changes matter more than extremes
How shifting from a fixed to a growth mindset helped him recover from addiction, start running longer distances, and determine what eating style worked best for his body
Why endurance athletes cannot only rely on exercise as a coping tool
What sustainable ultramarathon training really looks like
How he fuels himself during training runs and races
🎧 Tune in to learn more!
Links & Resources
Follow Joe Corcione on Instagram and visit Joe's Website
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 [email protected] 
Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter and to show your support for my work!
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).

Welcome to Season 8 of The Eat for Endurance Podcast! In this episode, I'm joined by Registered Dietitian Leslie Schilling, MA, RDN, CSCS, CEDS-C for an important conversation about exercise dependence, a pattern of compulsive movement that can threaten an athlete’s mental and physical health.
I heard Leslie speak on this topic at a conference and immediately knew I wanted to bring her on the show. This is partly because I struggled with exercise dependence in the past, and also because of how frequently I see people exercise beyond what is safe or recommended. 
Leslie and I discuss:
What exercise dependence is, and who is most at risk
How to tell if exercise is healthy or potentially harmful
What Leslie's message, "If you fuel it, you can do it" means in practice
The connection between underfueling and over exercise
Signs that you might be weight suppressed
What compassionate change can look like
Also, toward the end of the episode, we walk you through a validated questionnaire to help you evaluate if you may be experiencing some level of exercise addiction. 
🎧 Tune in to learn more!
Links & Resources
Follow Leslie Schilling on Instagram and visit Leslie's Website
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 [email protected] 
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).

Happy New Year, everyone! I'm back with one last bonus episode of The Eat for Endurance Podcast, this time with a behind-the-scenes look at what it’s actually like to work with a sports dietitian.
I walk through how I work with athletes inside my private practice, from start to finish. I discuss who 1:1 nutrition coaching is best for, how long athletes typically work with me, what my approach looks like, the kinds of changes I often see when athletes get the right support in place, and so much more.
I also share an overview of my monthly membership, Fuel for Life Crew, which is designed for athletes who want nutrition guidance, education, and community without full 1:1 coaching.
This episode is meant to be informative, not a sales pitch. It answers the most common questions I get about my services so you can decide if working with a sports dietitian makes sense for you!
🎧 Tune in to learn more!
Mentioned in today’s show:
🎉 New Year’s Sale (January 1–3 only)
Everything I offer (except 1:1 coaching) is 50% off with code JAN50, including:
 • All masterclasses and mini guides (the bundles too)
 • My course, Peak Performance
• Your first month in Fuel for Life Crew
Shop the sale here
💪 1:1 Nutrition Coaching - Fill out a new client inquiry form 
👥 Fuel for Life Crew (Membership) - join now for just $39/month 
📩 Get in touch: [email protected]
Want to get in touch? Send Claire a message!
Support the show
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).

I'm back with another short bonus episode, this time, all about how to fuel confidently during the holidays. I build on what I talked about in the last episode, so if you missed it, go back and give it a listen!
Between disrupted routines, travel, stress, social events, and allll the festive foods, it’s easy to slip into patterns like skipping meals or trying to “earn” or “burn off” what you eat. But the truth is: your nutrition needs don’t suddenly change just because it’s December.
In this episode, I share simple, compassionate strategies that help you stay fueled, enjoy the foods you love, and keep your energy steady during this busy season.
I cover:
Why the holidays don’t require a new nutrition approach, just more flexibility
The most common pitfalls people face
Why skipping meals (especially breakfast) and "saving" calories backfire
How to build a flexible holiday fueling framework
Practical strategies for how to eat when you have a big meal or event planned
What “checking in with your body” actually looks like
Travel-friendly fueling strategies that keep you energized on the go
How to move your body during the holidays without slipping into the earn/burn mindset
This is a must-listen if you tend to get thrown off your routine this time of year or find yourself feeling stressed about food, travel, or holiday meals. These tools will help you stay grounded without rigid rules, and enjoy the season more fully.
🎧 Tune in to learn more!
Mentioned in today’s show:
Blog post and free download: Travel Nutrition Tips for Athletes
Access the full masterclass, The Athlete's Guide to Off-Season and Holiday Fueling, inside my membership, Fuel for Life Crew, for just $30
Shop my sale through 12/20: Use code DECEMBER25 for 25% off hats and sticker packs plus get a free sticker with each purchase
Interested in 1:1 coaching? Fill out a new client inquiry form (new clients start January 2026)
Get in touch: [email protected]
If you enjoyed this episode, please subscribe, leave a 5-star review, and share it with someone who might need support this holiday season!
Disclaimer: All information provided is for educational and entertainment purposes only and is not intended to replace individualized medical or nutrition advice.
Want to get in touch? Send Claire a message!
Support the show
Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).