Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes
Find Your Edge is a podcast for endurance athletes who want to stop guessing about their training and health. Hosted by Chris Newport, a sports dietitian, exercise physiologist, coach, and founder of The Endurance Edge, it helps runners, triathletes, cyclists, and other athletes make better decisions about nutrition, fueling, hydration, recovery, performance, and long-term health. Each week, Chris translates complex science into practical strategies so listeners can understand their bodies and make confident choices. Episodes cover topics such as fueling and hydration for training and racing, recovery, metabolism, body composition, genetics, biomarkers, and performance.
Episodes
Open Water Swimming for Beginners with Author Hilary Topper Ep 164
At 53, Hilary Topper couldn't swim one length of the pool. About ten years later, she swam 8.2 miles around Mackinac Island. In this episode of Find Your Edge, Coach Chris Newport welcomes Hilary back to talk about her new book, Unlocking the Open Water Swim, and how anyone can go from nervous to confident in the open water.If the swim is the leg that holds you back, this one's for you.I
Carb Loading for Female Endurance Athletes: What New Ironman Research Reveals Ep 163
Is your race week nutrition plan something you've actually practiced?New research on 27 women racing the IRONMAN World Championship found that only 26% met carbohydrate loading guidelines, even though most knew them. The women who ate more carbohydrate tended to finish faster, and higher fiber intake was linked to more GI symptoms.In this episode, Coach Chris Newport, MS, RDN, CISSN, breaks d
What Are We Training For? Performance, Longevity & Finding Joy in the Process Ep 162
What are you actually training for?A faster race? A new distance? A PR?Or are you also training for the ability to keep doing the things you love for decades to come?This episode of the Find Your Edge Podcast is a little different because Coach Chris Newport is on the other side of the mic.Dr. Sarah Gordon invited Chris onto her PhD Journey Unplugged podcast for a conversation about endurance spor
How to Use Your Sweat Rate Pattern to Create Your Hydration Plan Ep 161
Your sweat rate isn't one number—it's a pattern.The amount you sweat can change dramatically depending on your sport, intensity, temperature, humidity, environment, and individual physiology.So why are we still asking, “How much should I drink per hour?” as if there's one answer that works every time?In this episode of Find Your Edge, Coach Chris Newport breaks down how to understan
When You Can't Race the Same Way, Find Another Way: Kris Bonot's Triathlon Story Ep 160
What happens when being an athlete is part of your identity...but your body can no longer race the way it used to?You find another way.In this episode of the Find Your Edge Podcast, Coach Chris Newport talks with longtime Humans of Steel athlete Kris Bonot about a remarkable endurance journey.Kris started triathlon in 2013, became a successful age-group athlete and eventually competed at USA Triat
How to Prevent GI Distress in Endurance Athletes [Replay] Ep 159
Nausea, bloating, cramping, reflux—or the dreaded mid-race bathroom emergency? GI distress is common in endurance sports, but that doesn’t mean you have to accept it as part of training and racing.With fall race season ramping up, we’re bringing back this practical episode of the Find Your Edge Podcast to help you understand what may be happening in your gut—and what you can do about it.Coach Chri
Le Tour de Femme: Women, Cycling, Community & Supporting Women With Cancer Ep 158
Le Tour de Femme is more than a women's bike ride.In this episode of the Find Your Edge Podcast, Coach Chris Newport talks with Catherine Davis and Nesha Daubenspeck about the story and mission behind Le Tour de Femme—a cycling event created to both empower women to explore cycling and support women going through cancer.Catherine's connection to the event is especially powerful: she disc
How Roadless Races Creates Trail Events Built Around Adventure & Community Ep 157
What makes a race so good that you immediately want other athletes to experience it?On this episode of the Find Your Edge Podcast, Coach Chris Newport talks with Roadless Races founder and race director Jim Harman about his unexpected journey into race directing, beginning with an adventure race idea in 1999.Jim shares how he got started during the early days of adventure racing and how an idea in
Inside Pro Cycling Nutrition with Dietitian Kristen Arnold Ep 156
What does nutrition really look like behind the scenes of professional cycling?In this episode of the Find Your Edge Podcast, Coach Chris Newport talks with sports dietitian, former professional cyclist, and EF Pro Cycling nutritionist Kristen Arnold, MS, RDN, CSSD.Kristen takes us inside the world of professional cycling nutrition—from morning hydration checks and chef-prepared meals to feed zone
The Science of Lasting Motivation in Endurance Sports Ep 155
Coach Chris sits down with Dr. Sarah Gordon, who explains the science behind lasting motivation in endurance sports—and why enjoyment, confidence, adaptability, and community help athletes stay active for life.You’ll learn:What self-determination theory teaches us about motivationWhy enjoyment may be more sustainable than chasing awardsHow community supports long-term participationWhy athletes nee
Gut Health: Symptoms, Self-Checks, and Food First Habits [Replay] Ep 154
We break down gut health using simple frameworks that connect digestion, inflammation, and the gut-brain axis. We share practical self-checks and food-first habits that help you understand what your symptoms might be telling you and how to start supporting your microbiome. • DIGIN framework for digestion, absorption, permeability, microbiota, inflammation, and the nervous system • baking soda test
How Humans of Steel Became More Than Just a Triathlon Ep 153
What happens when every race gets canceled...but athletes still want a finish line?That's exactly how Humans of Steel Racing was born.In this episode of the Find Your Edge Podcast, Coach Chris and Coach Carlie share the story behind Humans of Steel—from its unexpected beginnings during COVID to becoming one of North Carolina's most welcoming triathlon experiences.They discuss:Why the rev
How to Have a Triathlon Breakthrough in Only 1 Day (Performance, Confidence & Community) Ep 152
Most athletes sign up for a training camp hoping to become a stronger swimmer, cyclist, or runner.But the biggest transformation usually isn't what they expect.In this episode of the Find Your Edge Podcast, Coach Chris Newport and Coach Carlie Frost-Poirier share stories from years of coaching Ultimate Training Days and triathlon camps, where athletes consistently discover breakthroughs that
Exercise in the Heat: How Athletes Can Prevent Heat Stress [REPLAY] Ep 151
Training in the heat doesn't just feel harder—it places extra stress on your body that can impact performance, recovery, and safety.In this replay episode of the Find Your Edge Podcast, Coach Chris Newport shares practical, science-based strategies to help endurance athletes and active individuals recognize the signs of heat stress, stay hydrated, and perform safely in hot and humid condition
Iron Deficiency in Endurance Athletes: Signs, Testing & Treatment Ep 150
Iron deficiency is one of the most overlooked reasons endurance athletes struggle with fatigue, poor recovery, declining performance, and brain fog.In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan, with Coach Chris Newport joining the discussion, to break down the latest science behind iron deficiency in endurance athletes.You'll learn: Why ru
Oats: The Simple Superfood for Performance, Health, and Longevity Ep 149
Are oats really the superfood they're made out to be?In this episode of the Find Your Edge Podcast, Chris Newport and dietetic intern Emily Qiu break down everything endurance athletes need to know about oats, oatmeal, beta-glucan fiber, blood sugar control, heart health, gut health, and performance nutrition.You'll learn:• Why oats support both performance and longevity• What beta-gluca
Lab Values That Matter For Athletes (and why doctors shouldn't do nutrition) Ep 148
Most athletes get routine blood work.Very few understand which biomarkers truly matter for performance, recovery, and longevity.In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the special lab values endurance athletes should know about and why they matter.We discuss:• CBC and CMP basics• ApoB and cardiovascular risk• Magnesium and athletic performanc
Bone Health for Athletes: Performance Today, Longevity Tomorrow Ep 147
Most athletes focus on muscles.But what about the framework that supports them?In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health matters for athletes of all ages.We cover:bone mineral density and agingwhy bone density peaks around age 30DEXA scans and why they matterstress fractures and injury preventioncalcium, vitamin D, protein, and mag
Stop Chasing Products: Build a Fueling and Hydration System That Works Ep 146
Why do so many endurance athletes struggle with cramping, GI distress, dehydration, and race-day fueling?Because they're asking the wrong question.Instead of asking:"What's the best gel?" "What's the best electrolyte?" "What's the best sports drink?"Coach Chris Newport encourages athletes to ask:"What does my body actually need?"In this e
Energy Gels: What They Are, How They Work, and How to Choose the Right One Ep 145
Should you use gels during training and racing? Which ones are best? And why do some athletes swear by certain brands while others cannot stomach them?In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the world of endurance gels.We cover:what gels actually dowhy fueling during exercise mattersdifferences between popular gel brandscaffeine, sodium, and
Nutrition Strategies That Support Sleep And Mental Health For Endurance Athletes Ep 144
Sleep is one of the most important recovery tools athletes have—but many endurance athletes are not getting enough.In this episode of Find Your Edge, Coach Chris Newport talks with dietetic intern Emily Qiu about how sleep and nutrition affect athlete mental health, recovery, anxiety, depression, insomnia, inflammation, and performance.We cover:why endurance athletes may need 8–10 hours of sleepho
Hydration Reminders and How Your Sweat Should Dictate Your Plan Ep 143
Hydration may seem basic, it's one of the biggest reasons endurance athletes struggle in training and racing (and come to us for help).In this episode of Find Your Edge, Coach Chris Newport shares essential reminders about sweat rate, sodium loss, fluid needs, dehydration, heat, cramping, bonking, and GI distress.You’ll learn:why sodium matters most in sweatwhy every athlete’s sweat is unique
How to Write a Race Report that You Actually Learn From Ep 142
Race day does not end at the finish line.In this episode of Find Your Edge, Coach Chris Newport shares how to write a race report or post-race debrief that actually helps you become a better athlete.You’ll learn what to reflect on after a race, including: why you chose the race how training went race-day logistics pacing and execution fueling and hydration gear and equipment mental strategy
Community, Coaching, and Confidence: The Real Power of Training Camp Ep 141
In this episode of Find Your Edge, Coach Chris Newport shares what we learned from our recent Triathlon Training Camp—and why athletes made more progress in just a few days than they would have in months training alone.We break down:Why confidence comes from experience (not just fitness)How personalized coaching accelerates resultsThe small fixes that lead to big performance gainsHow repetition re
Fueling with Real Food for Training and Race Day [Rerun] Ep 140
Many athletes rely on gels, sports drinks, and energy chews to fuel their workouts—but real foods can be just as effective.In this episode of the Find Your Edge podcast, Coach Chris Newport shares practical ideas for fueling endurance exercise with portable real foods.We cover:Real food options for pre-workout fuelingPortable foods for long runs and ridesRecovery nutrition without supplementsEasy
Biomechanics, Durability, Gait Analysis & Injury Prevention for Runners Ep 139
Are you getting injured every time your training ramps up? Or do you feel like your running form falls apart when you get tired?In this episode of the Find Your Edge podcast, Coach Chris Newport sits down with physical therapist Dr. Rick Pitman to talk about what really causes running injuries—and why it is not always about doing “too much.”We dive into:• Why durability matters just as much as per
GLP-1 Nutrition for Athletes and Weight Loss: How to Protect Muscle and Improve Results Ep 138
Are GLP-1 medications like Ozempic, Wegovy, or Zepbound right for you, especially as an athlete or active adult? And if you are taking one, how do you lose fat without losing muscle?In this episode of Find Your Edge, Coach Chris Newport, RDN, LDN, CISSN, EP shares what she is seeing in practice with patients using GLP-1 medications and explains how to optimize nutrition for better results.You’ll l
XTERRA World Championship Italy: Race Recap & Lessons Learned
What is it really like to race the XTERRA World Championship in Italy?In this episode, Coach Chris Newport shares the full story of racing in Trentino, Italy—from qualifying at USA Nationals to battling freezing water, mud, panic, transition penalties, and one of the hardest race days of her life.You’ll hear:what the XTERRA World Championship course was really likelessons learned about gear, race
Is Your Garmin VO2 Max Accurate? (and how to predict yours) Ep 136
If your watch says your VO2 max went up… or down… should you trust it?In this episode of Find Your Edge, Coach Chris Newport breaks down:what VO2 and VO2 max actually meanhow Garmin and other devices estimate VO2 maxwhy wearable predictions can be useful—but limitedhow lab testing gives more accurate informationwhy economy, training, and consistency matter more than obsessing over one numberIf you
First-Time 70.3 Triathlon: How to Train and Finish Confidently (Replay) Ep 135
Join Coach Carlie & Coach Chris to review research on first-time amateur Ironman 70.3 athletes to unpack what happens to mood, motivation, and confidence across a six-month training build. We also share how coaching, clear communication, and a focus on joy can keep training consistent while real life keeps happening. Here's what you'll learn:• why age group triathlon research matters
4 Superfoods You Need to Try for Gut Health, Blood Sugar, and Longevity Ep 134
In this episode of Find Your Edge, Coach Chris Newport shares four underrated superfoods that deserve a place in your kitchen and why.You’ll learn:Why oat bran is amazing for cholesterol, blood sugar, and constipationWhat makes broccoli sprouts so powerful for detox and longevityWhy fava beans are an exciting pulse for recovery and plant-based nutritionHow Jerusalem artichokes support gut health w
Strength, Mobility, Breathing, and Staying Injury-Free After 40 Ep 133
In this episode of Find Your Edge, Coach Chris Newport sits down with Dr. Jerry Yoo of Next Level Physical Therapy to talk about what it really takes to stay active for life—especially for runners and endurance athletes over 40.We cover:Why the best time for PT is often before you’re injuredThe “two diagnoses” in PT (symptom vs root cause)Shockwave therapy and regenerative toolsWarm-up + cool-down
Tobacco Road Marathon & Half Marathon: Why This NC Race Is a Must-Run Ep 132
Looking for a fast, flat marathon in North Carolina? In this episode of Find Your Edge, Coach Chris Newport talks with race leaders from the Tobacco Road Marathon and Half Marathon about what makes this Triangle race special.We cover:Course details and Boston qualifier statsWhat runners can expect on race dayCharity impact and community involvementRace size and pacing supportInsider tips for runne
Post-Race Blues After Ironman: What the Research Says (and How to Prevent It) Ep 131
Why do some endurance athletes feel unexpectedly low after a big race? In this episode of Find Your Edge, Coach Chris Newport interviews Dr. Carlie Frost-Poirier about her new dissertation on post-race blues in long-course triathletes.You’ll learn:What post-race blues actually areWhy Ironman athletes are under-studiedThe surprising #1 predictor (hint: life balance)Obsessive vs harmonious passionPr
Girls on the Run: Building Limitless Potential Through Running Ep 130
Girls on the Run is so much more than running—it’s a confidence-building, life-skills program for girls in grades 3–8.In this episode of the Find Your Edge podcast, Coach Chris Newport interviews Celia Dario from Girls on the Run of the Triangle. We talk about how GOTR started, what practices really look like, why the curriculum matters, and how girls build confidence through movement, friendship,
Lead in Protein Powder? Whole-Food Smoothie Protein Alternatives Ep 129
A recent Consumer Reports article raised concerns about lead levels in protein powders. Should you be worried? Should you stop using them?In this episode, Performance Nutritionist Chris Newport explains what NSF certification means, why this issue is confusing, and how you can meet your protein needs using whole foods instead of powders.Learn how to build high-protein smoothies using unconventiona
Heart Rate Training Zones: Train Smarter for Performance & Longevity Ep 128
Are you training too hard—or not hard enough? In this episode of the Find Your Edge podcast, Coach Chris Newport breaks down heart rate training zones, why common formulas like “220 minus age” miss the mark, and how VO₂ max and lactate testing can dramatically improve your performance, fat burning, and longevity.You’ll learn:Why Zone 2 training is so powerfulHow VO₂ max and ventilatory thresholds
World Record 80 Year Old Ironman Natalie Grabow on Consistency, Trust & Fun Ep 127
At age 80, Natalie Grabow became the oldest woman in history to finish the Ironman World Championship in Kona, earning a Guinness World Record — and redefining what’s possible with aging and performance.In this episode of Find Your Edge, Natalie shares how she started triathlon at 59, learned to swim as an adult, and built a lifetime of resilience through consistency, self-trust, and joy in moveme
Hypermobility in Athletes: How to Train Smarter for Longevity Ep 126
Hypermobility affects far more people than we realize — especially endurance athletes. Chris sits down with physical therapist Holly Burt, who explains what hypermobility really is, why it’s often missed, and how it impacts joints, digestion, recovery, and injury risk.We cover:Hypermobility vs flexibilityWhy stretching can make symptoms worseStrength training rules for hypermobile athletesInjury p
Mindset, Connection, and Growth at Any Age Ep 125
What if the edge you’re looking for isn’t another training metric—but the willingness to do hard things on purpose? Coach Chris Newport sits down with Bob Campana for a powerful conversation about mindset, resilience, and human connection.At 72 years old, Bob is still growing, learning, and intentionally seeking discomfort—not for punishment, but for progress. This episode explores why comfort can
How Your Home and Heat Therapy Can Improve Recovery, Sleep, and Performance Ep 124
What if part of your fatigue, brain fog, or poor recovery isn’t coming from training or nutrition—but from your environment? Coach Chris Newport sits down with Jen Heller, host of the Homes That Heal podcast, to explore how our home environments impact detoxification, sleep, nervous system regulation, and long-term health.Jen shares her powerful personal journey—from heavy metal toxicity and thyro
The Future of Triathlon with Set Up Events: Why Racing Local Matters Ep 123
What does the future of triathlon really look like? Coach Chris Newport talks with Justin Boyer of Set Up Events about the evolution of triathlon, the resurgence of short-course racing, and why community—not distance—is what keeps athletes in the sport.We discuss:The legacy of Set Up Events, Bill Scott and White LakeWhy sprint racing is growing againThe role of volunteers and race cultureBurnout,
Menopause, Perimenopause, and Active Women Ep 122
What if your declining energy, brain fog, and poor sleep aren’t training mistakes—but hormonal shifts? Coach Chris Newport sits down with Dr. Abby DeVries, a family physician specializing in midlife women’s health, to unpack perimenopause, menopause, and hormone therapy for active women.We discuss:Early signs of perimenopauseProgesterone, estrogen, and testosterone explainedWhy strength training i
Why “Perfect” Morning Routines Don’t Matter — And What to Do Instead Ep 121
Coach Chris & Coach Carlie push back on one-size-fits-all morning routines and lay out a calmer, more personal approach built on sleep, values, and biology. From caffeine and genetics to flexible rituals and training early, we show how to design mornings that actually fit real life.We discuss:• cultural pressure to optimize every minute• defining a morning’s purpose before picking habits• caff
A Mindful Thanksgiving: Gratitude, Presence, and Honoring Your Body Ep 120
Thanksgiving can easily become about food, schedules, and chaos—but at its core, this holiday is about presence and gratitude. In today’s short but powerful episode, we slow down together, take a breath, and reconnect to what this day truly means.You’ll be guided through a grounding reflection to help you honor your body, your relationships, and the small joys that might otherwise go unnoticed.Hap
How to Handle Holiday Food Comments (and stick with your health goals) Ep 119
Feeling anxious about what people will say about your plate this holiday season, especially if you have some new health and nutrition goals? Nutritionist and host Chris Newport breaks down why holiday food comments and food pressure are so common—and why they’re usually not actually about you.You’ll learn:The real reasons people comment on what you are (or aren’t) eatingHow family traditions, inse
Mindful Holiday Eating: 7 Strategies to Stay Grounded Ep 118
Holiday tables can come with love, nostalgia—and pressure. In this short, practical episode, Coach Chris, functional nutritionist, shares seven strategies to help you enjoy the food and feel good in your body: don’t show up starving, hydrate intentionally, plan ahead, say “no, thank you” with love, share your intentions (if you want to), move your body in a way that feels good, and be present.You’
Navigating Off-Season Motivation, Emotions, And Expectations Ep 117
Coach Chris and Coach Carlie, sports performance consultant, unpack why “I’m not motivated” often means “I’m feeling big emotions,” how to reframe perfectionism, and simple tools—like the 10-Minute Rule—to build an off-season you’ll actually enjoy (and stick with). You'll hear:Why the post-race motivation dip is normal—and what’s really going onWeather, daylight, and social routine shifts th
World Triathlon Champs Australia Race Debrief with Coach Peter Ep 116
Coach Chris interviews Coach Peter after his recent return from World Triathlon in Australia with stories from the Olympic distance and his first draft-legal sprint, plus hard-earned tips on qualifying, logistics, and racing smarter. We break down training shifts, strict transition rules, and why pack riding changed his view of speed and strategy.• how to qualify for nationals then worlds • travel
BONUS: Healthy Halloween Nutrition Tips [Replay]
Performance Nutritionist Chris Newport breaks down a simple plan to enjoy Halloween without overdoing it: anchor with protein, set clear treat limits, stay hydrated, and lean into non-food traditions that make the night memorable. She also shares inclusive ideas for handing out goodies and smart ways to handle leftover candy.• planning protein to steady appetite and protect lean mass• setting sele
How to Get Started in Triathlon with Author Hilary Topper (who started at 53!) Ep 114
Have you ever wondered if you’re too old, too slow, or too new to try a triathlon? Think again. In this inspiring episode of the Find Your Edge Podcast, Coach Chris Newport sits down with Hilary Topper—author, coach, and triathlete who started her journey at 53.Hilary shares her path from never stepping foot in a gym (and not knowing how to start a treadmill!) to writing her second book on triathl
Ironman NC 70.3 Triathlon: Insider Tips with the Race Director Ep113
Join Coach Chris with Sami Winters, the race director at Ironman NC 70.3 in Wilmington, NC. Get all the insider tips and details for this amazing race, including a tidal swim, a point-to-point puzzle, and a finish on the Riverwalk—all built by a team of 1,200 volunteers and a great staff. We unpack the fast course, strict safety rules, and the community that makes PRs possible.• why the date follo
Run Mechanics 101: Cadence, Shoes & Running Injury-Free Ep 112
In this practical episode for runners, PT and runner Dr. Rob Berghorn (Endurance Unleashed) joins Coach Chris to break down the need-to-know of efficient, pain-free running. We cover beginner to advanced cues, cadence targets, ground contact time, uphill/downhill technique, shoe selection vs. trends, when (and how) to use insoles, year-round strength training, and smart warm-up/cool-down routines.
How to Build Healthy Meals for Longevity and Performance Ep 111
Coach Chris Newport shares a simple six-step process for creating healthy, high-performing meals and snacks. She emphasizes the importance of selecting powerful proteins, incorporating colorful fruits and vegetables, focusing on healthy fats, adding extra fuel when needed, boosting meals with herbs and spices, and ensuring proper hydration. Takeaways:Pick powerful proteins to maintain lean muscle
Immune Health for Athletes: Nutrition, Genetics & Smart Supplementation Ep 110
Immune health is intricately connected to nutrition, genetics, and activity level, with each person requiring a unique approach based on their genetic makeup and lifestyle. Chris ties in how nutrition, genetics, supplements and immunity all relate for active people and athletes. Educational only; not medical advice.You’ll hear about:The one plate shift most athletes overlook—and why it changes eve
How to Choose the Right Supplements Ep 109
Today, Chris explores how to make informed decisions about supplements by following a clear framework for determining if they're right for you. This practical guide helps navigate the confusing world of supplementation by asking key questions about necessity, effectiveness, and safety.You’ll learn:Why whole foods should always be your foundationHow restricted diets (vegan, dairy-free, fasting
Empowering Women & Girls in Triathlon with She Tris Ep 108
Sarah Hayes, co-owner of She Tris, shares how their women-only triathlon series creates an inclusive, supportive environment for female athletes of all ages and abilities. From acquiring the Ramblin' Rose series to expanding across the Carolinas, Sarah reveals how She Tris has grown while maintaining its welcoming atmosphere where beginners feel comfortable and experienced athletes can thrive
Why Every Athlete Needs a Will (and a Plan) Ep 107
Are you an athlete without a will or healthcare power of attorney? This episode breaks down estate planning for athletes—what you need, why DIY templates fall short, and how to protect your people and your gear. Attorney Erin Edgar (“The Caring Attorney”) shares the must-knows for cyclists, runners, triathletes, and active families—from emergency decisions to executor duties in North Carolina.What
Exercise in the Heat: How Athletes and Workers Can Prevent Heat Stress Ep 106
Heat stress affects four out of five Americans with many unaware they're experiencing it, and over a quarter don't know how to react in an emergency situation. Lexi Engelbart from Ergodyne joins us to discuss Project Heat, an educational initiative aimed at helping people recognize and respond to heat-related illnesses before they become life-threatening.• Heat stress is highly personal
How to Prevent GI Distress in Endurance Athletes Ep 105
Functional Sports Nutritionist Chris Newport discusses gastrointestinal (GI) distress specifically for athletes, particularly endurance athletes. The conversation covers the prevalence of GI issues in sports, the various causes of these problems, including overeating, race day anxiety, and unfamiliar foods, as well as strategies for managing and preventing GI distress. Chris emphasizes the importa
Common Fueling & Hydration Mistakes by Endurance Athletes [REPLAY] Ep 104
Join hydration, fueling and performance nutrition expert, Chris Newport, as she uncovers the critical mistakes athletes make and shares science-backed methods to dial in your plan, so you can train and race your best. Here's what she reviews:Why guessing, or taking the "shiny object" strategy, can get you in troubleHow to avoid the "kitchen sink approach" Why gut and physi
Sweat Rate: The Key to Optimal Hydration for Athletic Performance Ep 103
Coach Chris discusses sweat rate, and why it matters more than you think for optimal hydration. Sweat is your body’s primary cooling mechanism—and how understanding yours could be the key to unlocking better performance and smarter hydration. In this episode, we dive into what influences your sweat rate, how to test it, and why it’s one of the most overlooked (yet powerful) tools for endurance ath
Racing Local: Why It Matters (plus NC multisport racing companies) Ep 102
Join Coach Chris (and Race Director) as she discusses why racing local matters! She discusses how:• Local race fees support small race directors, vendors, volunteers, and sometimes charitable causes like Girls on the Run• Racing locally eliminates the logistical complexities of travel, shipping bikes, and hotel stays• Local events help you build community by connecting with potential training part
Protecting Yourself On and Off the Bike: Insurance Essentials for Cyclists [REPLAY] Ep 101
Coach Chris interviews Thomas Henson, a personal injury attorney specializing in catastrophic injuries and avid cyclist, who shares critical insurance and safety information that can protect cyclists and all active individuals on the roads.We discuss: • Uninsured/underinsured motorist coverage (UM/UIM) is vital but often overlooked insurance that protects you beyond just car accidents• UM/UIM cove
Aero Secrets for Cycling in Triathlon: Get Faster Without Working Harder Ep 100
Coach Chris Newport interviews fellow Coach Jason, who shares his journey of getting faster on the bike—without getting any fitter. Discover how he became 60 watts more efficient through aerodynamic tweaks and smart upgrades that any athlete can implement.In this episode, you’ll hear:• What clue tipped Jason off that he could be faster—without training harder • The eye-opening stat that changed ho
Gut Health for Endurance Athletes: Reduce Inflammation + Boost Brain Health Ep 99
In this episode dedicated to functional nutrition, Coach Chris and her dietetic intern discuss gut health. Our gut is truly our second brain, affecting everything from immunity and inflammation to mood and mental health, with 99% of our DNA coming from our microbiome rather than our human cells.**I'm not loving the audio, but hang tight through the end, as there's some great stories and
How to Improve as an Endurance Athlete: The Metrics That Matter Most Ep 98
Coach Chris unpacks what it really takes to improve as an endurance athlete—beyond just logging more miles or training harder. She dives into some of the methodology that she and her coaching team use for their athletes, including:The key principle that underpins every successful training plan (and how to know if you're doing it right)Why your heart rate zones might be steering you wrong—and
How to Overcome Open Water Swim Fear (And Do Your First Triathlon!) [REPLAY] Ep 97
If open water freaks you out—you’re not alone. It’s one of the biggest reasons people avoid triathlon altogether. In this episode, Coach Chris takes you behind the scenes of what it really takes to feel calm, confident, and in control during your swim. You’ll discover:How to figure out what’s actually triggering your anxiety so you can stop guessing and start addressing itHow to stay calm (and mov
XTERRA Triathlon Race Debrief (and what you should add to your debrief) Ep 96
Coach Chris Newport takes listeners behind the scenes of the XTERRA North American Championships in Alabama, sharing insights from training preparation to race day execution. The race represented both a personal challenge to face mountain biking fears and a test of athletic growth after six months of dedicated preparation.• Consistent training, especially on the mountain bike, led to improved tech
How I Developed a Personalized Race Fueling Plan That Actually Works Ep 95
Coach Chris Newport shares her methodology for developing an evidence-based fueling and hydration plan for her upcoming off-road Olympic triathlon. She demonstrates how tracking personal sweat data, testing products, and adjusting for logistics leads to a race nutrition strategy that works specifically for her body's unique needs (and will help translate to yours!)She discusses:• Using the fo
Supplements for Endurance: What Works, What Doesn’t, and What Might Ep 94
In this episode of Find Your Edge, Coach Chris Newport breaks down popular supplements for endurance athletes—backed by science, tested in real-world training. Learn which ones are worth your attention, and which ones may depend on your unique physiology and genetics.🔹 The #1 most proven supplement for endurance 🔹 Why sodium—not just electrolytes—is your race-day MVP 🔹 How sweat testing can reveal
Beyond Cholesterol Numbers: Heart & Blood Sugar Health Ep 93
Do our cholesterol numbers tell the full story? Cardiometabolic, or heart health encompasses more than just heart function—it includes metabolic processes, blood sugar control, lipid levels, and inflammation markers that affect your entire body's health. Fewer than 12% of Americans are metabolically healthy, making it crucial to look beyond standard cholesterol numbers to understand your comp
Race Day Nutrition for Endurance Athletes Ep 92
Join Coach Chris Newport, lead performance nutritionist at The Endurance Edge, who discusses how race day nutrition for endurance events lasting over two hours isn’t one-size-fits-all. It takes a personalized, well-rehearsed plan that accounts for your unique physiology, the demands of your race, and the realities of fueling on the go. When done right, it can be the difference between crushing you
Fuel & Hydrate to Avoid Bonking: Prevention Strategies for Endurance Athletes Ep 91
Coach Chris explains the science behind bonking and outlines practical strategies to prevent it during long-distance triathlon, running or cycling events.She explains:• What bonking is and and why this extreme fatigue happens, often occurring around 3 hours into intense exercise• How much glycogen the body can store in calories and carbs• How many carbs to ingest per hour, depending on your gender
Hydration Mistakes to Avoid for Improved Performance Ep 90
Coach Chris Newport explores the most common fueling and hydration mistakes that wreck performance and sometimes lead to dangerous health complications for endurance athletes, like:• Guessing with nutrition instead of using science-based approaches tailored to individual needs• Using the "kitchen sink approach" by throwing random products at problems like cramping without understanding r
Magnesium: Prevent Cramps, Poor Sleep, and Low Energy Ep89
Join Chris Newport, functional sports nutritionist, to discuss magnesium. It's a critical mineral involved in over 300 biochemical reactions, yet 50-60% of both the general population and endurance athletes fail to consume adequate amounts through diet alone.Here's what we review:• What percentage of people actually get the RDA for magnesium• How endurance training decreases magnesium le
Why AI Can't Replace a Coach in Endurance Sports Ep 88
Join Coach Chris Newport as she makes the case for why AI can't replace a coach when training for a multisport event. While AI might be cheap, it just doesn't yet compare to the element of a good coach-athlete relationship. Here's what's discussed:• AI plans offer structure but miss crucial context about your life circumstances• Coaches interpret data beyond numbers, considerin
The Science Behind Fasting for Athletes: What You Need to Know [REPLAY] Ep 87
This episode features Dr. Matthew Stratton discussing intermittent fasting and its implications for health and fitness. We dive into various fasting protocols, the psychological effects, and the latest research findings including:• Overview of intermittent fasting and its growing popularity • Discussion on different fasting protocols and their efficiency • Insights into the psychological impact of
Harnessing Genetics for Personalized Training and Health Ep 86
When it comes to achieving sustainable health and enhancing performance, understanding your genetics can be a game changer. Genetic insights can illuminate our fitness potential, optimal nutrition needs, and injury risks, influencing not only athletic outcomes but everyday well-being.• Genetics determines individual potential for fitness and recovery • Injury risk is influenced by genetic predispo
Unlocking Longevity Through Genetics & Nutrition Ep 85
Discover the revolutionary impact of genetics on nutrition with Dr. Yael Jaffe from 3x4 Genetics. The episode delves into how personalized genetic insights can transform your dietary choices and enhance your overall health through the practice of nutrigenomics and nutrigenetics. In this episode, learn how:• Genetic testing reveals your unique nutritional needs • Nutrigenomics helps you understand
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