Podcasts about nutrition mechanic

We sit down with friend of the show, Sports Dietitian and ultrarunner, Rebecca (Becca) Rick, to hear how she prepared for her first 200+ mile distance race at the Moab 240 and how her fueling and hydration unfolded. You'll hear what she did differently from her 100-mile races and some fueling insights that many ultrarunners miss out on. Our discussion includes: Becca's athletic background Her path to becoming a Registered Dietitian and how this has helped her personally  Preparation for the Moab 240 race, including foods and sports nutrition products she uses Her nutrition and hydration challenges and successes during the race Her recovery from the Moab 240  Links: Moab 240 race by Destination Trail Becca's guest appearance on the Ultra Balance Podcast where you hear more about her race highs and lows and at what point she really started “racing the race” Intuitive Eating – what is it? Advice for athletes from Becca: “You don't have a training plan until you have a nutrition plan… It can make or break your experience with training, with recovery, and definitely racing. Even just using some of the resources you put towards training, for nutrition and hydration, and getting that dialed is my best advice.” More about our guest: Becca has a Master of Science degree in Sports Nutrition from the University of Utah and is a Registered Dietitian Nutritionist and Certified Intuitive Eating Counselor. She is currently an Assistant Professor in the Nutrition & Integrative Physiology Department at the University of Utah and also works virtually with athletes through The Nutrition Mechanic. She has experience working with all levels of athletes – ranging from first-time ultra-seekers to Olympic individuals and teams, most notably with US Ski and Snowboard Association and US Speedskating.  As an accomplished ultrarunner herself, her biggest passion in performance nutrition is working with mountain endurance athletes. Connect with Becca on Instagram @becs_slc or through The Nutrition Mechanic for performance nutrition guidance at becca@nutritionmechanic.com. --- Join our new Patreon Community over at patreon.com/isnpodcast – sign up to help our show remain free of sponsorships while taking advantage of some special benefits, savings, and opportunities for bonus content with Bob and Dina. We'd love to connect with you on social! Follow Dina on Instagram at @nutritionmechanic and Bob at @enrgperformance. You can learn more about Bob's services at www.enrgperformance.com and Dina's services at www.nutritionmechanic.com. 

Dina Griffin, a sports dietician, discusses nutrition considerations for ultra-endurance athletes, specifically focusing on 200-mile races. She highlights the importance of fueling and hydration in these events, noting that the longer duration and varying terrain present more room for error. Griffin emphasizes the need for individualized nutrition plans based on an athlete's experience level, sweat rates, and weather conditions. She also discusses the challenges of eating during races, including the potential for nausea and loss of appetite. Griffin recommends a combination of liquid and solid calorie sources, varying flavors and textures to combat flavor fatigue, and using high-carb mixes for sustained energy. She also addresses the role of caffeine and sleep deprivation in ultra-endurance events. In this conversation, Dina Griffin discusses nutrition strategies for ultra-endurance races. She emphasizes the importance of fueling properly before, during, and after the race, and provides practical advice on hydration, calorie intake, and nutrient supplementation. Dina also explains the role of a nutritionist and the difference between a registered dietitian and a nutritionist. She highlights the services offered by her business, Nutrition Mechanic, which focuses on one-on-one support for athletes in preparing for events and optimizing their daily nutrition. The conversation concludes with a discussion on the potential future innovations in nutrition for ultra-endurance athletes. Takeaways Fueling and hydration are crucial for ultra-endurance athletes in 200-mile races due to the longer duration and varying terrain. Individualized nutrition plans should consider an athlete's experience level, sweat rates, and weather conditions. Nausea and loss of appetite can be common challenges during races, and athletes should experiment with different food sources and flavors to combat flavor fatigue. Combining liquid and solid calorie sources can provide sustained energy, and high-carb mixes are a convenient option. Caffeine can be used strategically for energy boosts, but individual tolerance and sleep deprivation should be considered. Eating a meal-sized amount of food and consuming fluids and electrolytes before and after sleep breaks can help athletes feel more energized and prevent calorie deficits. Proper nutrition is crucial for ultra-endurance races, and athletes should focus on fueling properly before, during, and after the race. Hydration is key, and athletes should be mindful of electrolyte levels and avoid overdrinking plain water. A nutritionist can provide personalized guidance and support for athletes, helping them optimize their nutrition for training and race day. Sweat tests can be helpful in determining an athlete's hydration needs, but it is recommended to seek out a testing center for more accurate results. Protein plays an important role in muscle recovery and should be consumed throughout the race, ideally every two to four hours. Innovation in nutrition for ultra-endurance athletes includes wearable devices that remind athletes to drink and ketone esters for cognitive support. Favorite foods during ultras can vary, but breakfast burritos are a popular choice. Collapsible hydrapack flasks and trekking poles are favorite gear items for ultras. Finding one's 'distance to empty' in terms of nutrition and performance is an ongoing process and may require experimentation and adjustments.

From mood and memory to inflammation and performance, understanding gut health is one of the new frontiers of study in health, particularly women's health. Sara unpacks this topic with Dina Griffin, MS, RDN, CSSD, CISSN, METS II, and founder of The Nutrition Mechanic. Dina and Sara discuss the concept of gut health, which has expanded beyond just bowel movements and colon cancer, to include the many ways the gut affects our overall health and well-being.Topics in their discussion include:What do we mean by "gut health"?Signs and symptoms of poor gut healthWhy it's hard to diagnose and treat gut health issuesThe unique gut health challenges women faceWhy your birth method (vaginal or C-section) may impact your gut health in adulthoodThe difference between a probiotic and a prebiotic and when we may need themHow hormonal changes impact gut microbiomeThe impact the exercise stress can put on the gut, potentially leading to gut issuesHow to manage gut health challenges during training and racingWhen to include more or less fiber in your dietBest practices to improve gut health and strategies for introducing more fiber-rich foods without causing discomfortBecause gut health and the microbiome are such complex subjects, and because multiple factors affect the health of the gut, there is no “one size fits all” solution to addressing gut health issues; however, Dina emphasizes consumption of fiber-rich foods, including fruits, vegetables, legumes, and probiotic foods like kimchi and sauerkraut to feed the microbiome. To learn more about Dina Griffin and her work, follow Nutrition Mechanic.

Welcome to episode 72 of The Eat for Endurance Podcast! Today's guest is sports dietitian Dina Griffin, MS, RDN, CSSD, CISSN, who I invited on the show to chat about Peri- and Postmenopause nutrition for female athletes. Dina is the Owner and Founder of The Nutrition Mechanic, and she also co-hosts the Inside Sports Nutrition podcast with fellow sports RD, Bob Seebohar. Some of Dina's specialities include endurance sports nutrition, women's health and athletes in peri- and postmenopause, so I knew she'd be a great match for this topic!I'm not in perimenopause yet, but I certainly will be at some point in the not-so-distant future, so this topic is of great personal interest to me. Peri- and postmenopause also is so important for us active women to speak openly about. Much more nutrition research is needed in this area, but there are some strategies that we can adopt both before and during perimenopause to mitigate some of the changes that may occur later on. Dina and I go into all the details, but it's worth mentioning that eating ENOUGH everyday is one of the most important nutrition considerations for these phases of life (do you see a common theme here in these episodes?!). I hope you give this one a listen, even if you feel like perimenopause is far away for you, because what you're doing with your nutrition RIGHT NOW will have an impact years down the line. As 53 and 41 year olds, respectively, Dina and I both have a lot to say about nutrition to our younger selves!Thanks Dina for a great chat, and wishing you the best of luck in your upcoming 100 miler!  Links & Resources, and Announcements:Dina's Website: https://nutritionmechanic.com/Follow on Instagram and FacebookDina's podcast, Inside Sports NutritionHer program for 40+ women ultrarunnersInternational society of sports nutrition position stand: nutritional concerns of the female athleteHave nutrition questions, a guest or topic request, or any other feedback? Email me - claire@eatforendurance.com.Please show your support by subscribing to the show, giving it a 5 star rating and review, and sharing it with your friends!If you can afford to support the show financially, please visit my Patreon page to make a donationYou can also shop my Amazon storefront or use this affiliate homepage link to do your usual Amazon shoppingMusic Credit: Joseph McDadeDisclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendationsSupport the showThanks for listening! Follow me on Instagram, Facebook and Twitter (@eatforendurance).

In episode 119, Jill and Chris speak with Dina Griffin, a Sports Performance Dietitian with a passion for optimizing women's health and providing personalized nutrition to endurance athletes. Dina Griffin, MS, RDN, CSSD is the owner and founder of The Nutrition Mechanic, a nutrition coaching and resource company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. Dina has a particular passion for working with women's health, peri- and post-menopause, masters and ultra athletes, and supporting individuals who have a metabolic condition. Dina is also the co-host of the Inside Sports Nutrition podcast, which covers a wide array of topics on all things related to “real life" sports nutrition. We discussed: peri and post menopause how nutritional needs vary for women over 50 nutrition for female endurance athletes how much protein to eat based on your body size metabolic efficiency testing for women over 50 available at her website supplements recipes and food plans For more information see our website: Becoming Elli.    

In part 2 of the 4 part series on women's health, pregnancy, and menopause, Corrine, Keely, and Hillary chat with Registered Sports Dietician Dina Griffin of Nutrition Mechanic about fueling and training specific to menopausal years.  We discuss how to modify diet, fueling, sleep, and individual experiences during peri- and post-menopause to reach your potential.    Follow Dina Griffin: @nutritionmechanic or www.nutritionmechanic.com   Thank you to our major sponsors: Athletic Greens is a great way to supplement key nutrients. Give it a try: www.athleticgreens.com/trailsociety for 5 free travel pouches and Vitamin D   The Feed is a one-stop shop for all of your athletic nutrition needs and is offering you 15% with code trailsociety15 at www.thefeed.com/trailsociety   Finally, thanks to Oura Ring, the best way to track your sleep and recovery, follow this link to give them a try: https://ouraring.com?mct=P3yNJl9q  Articles:    New research paper on Overreaching and Low Energy Availability: https://pubmed.ncbi.nlm.nih.gov/35819582/ Trail Runner synopsis: https://www.trailrunnermag.com/training/trail-tips-training/overreaching-and-low-energy-availability/?utm_campaign=TRU%20-%20NL%20-%20Editorial%20Newsletters&utm_medium=email&_hsmi=220102041&_hsenc=p2ANqtz--SexIrelOdBajbv28RSqQrldPMuZSD0K5Bgs-RiFFFBwUOz0GWW_T3uYaqA-UqKxAWw_9GsMR5y-KcdX78hHL7KiLyFQ&utm_content=220102041&utm_source=hs_email   Tour de Femmes: https://www.bicycling.com/news/a40614074/how-the-tour-de-france-femmes-avec-zwift-came-to-be/?utm_source=ActiveCampaign&utm_medium=email&utm_content=Sportswire+Women+-+Today+s+press+releases+and+news+in+the+women+s+sports+industry&utm_campaign=Sportswire+Women+Thursday%2C+7%2F21%2F2022

Fuel – it's the step beyond eating. It's not simply filling up so we no longer feel hungry. Instead, it's the purposeful, meaningful intake for the purpose of optimizing our performance, whether that performance is crossing that finish line in record time or upping our game in our personal or professional life. And today we're going to dive into all of that and more, with Dina Griffin, the Nutrition Mechanic. Welcome to the Catalyst Health, Wellness & Performance Coaching Podcast. Today's guest is Dina Griffin, MS, RDN, CSSD. She is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for working with women's health, peri- and post-menopause, masters and ultra athletes, and supporting individuals who have a metabolic condition. Dina can be found at www.nutritionmechanic.com or on Instagram at @nutritionmechanic. We met when I was preparing for the Hawaii Ironman World Championship. Dina is the go-to person here in Colorado as she not only brings the head knowledge, but also walks the talk, having raced Comrades marathon, Boston marathon, Leadville 100 and the Ironman triathlon. Looking for weekly tips, tricks and turbo boosts to enhance your life? Sign up for the CATALYST 5 here, a brief weekly bullet point list of 5 ideas, concepts or boosts Dr. Cooper has discovered to improve your personal and professional life!For more information about the Catalyst Community, earning your health & wellness coaching certification, the annual Rocky Mountain Coaching Retreat & Symposium and much more, please see https://www.catalystcoachinginstitute.com/ or reach out to us Results@CatalystCoachingInstitute.com If you'd like to share the Be A Catalyst! message in your world with a cool hoodie, t-shirt, water bottle stickers and more (100% of ALL profits go to charity), please visit https://teespring.com/stores/be-a-catalyst If you are a current or future health & wellness coach, please check out our Health & Wellness Coaching Forum Group on Facebook: https://www.facebook.com/groups/278207545599218.  This is an awesome group if you are looking for encouragement, ideas, resources and more. Finally, if you enjoy the Catalyst Podcast, you might also enjoy the YouTube Coaching Channel, which provides a full library of freely available videos covering health, wellness & performance: https://www.youtube.com/c/CoachingChannel

This is the recording from our Facebook Live Interview on June 1, 2022... · As a Sports Dietitian, Dina works with athletes one-on-one (including Sassquad RD Kim Levinsky!) to fine-tune their daily nutrition framework and optimize their sports nutrition and hydration strategies. She specializes in working with female endurance athletes. · Dina's company The Nutrition Mechanic provides nutrition and hydration coaching for all peoples of all ages and all genders. · Dina is an accomplished ultrarunner, triathlete and marathoner with finishes including the Leadville 100, the Boston Marathon and NYC Marathon. · As well as an impressive crewing/pacing resume including Badwater, UTMB and soon to be Tahoe 200! · Dina is the co-host of the podcast "Inside Sports Nutrition" with Bob Seebohar

Kris and Liz have on special guest Dina Griffin MS, RDN, CSSD, CISSN, METS II, Owner & Founder of https://nutritionmechanic.com/ (The Nutrition Mechanic). As a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter. Whether your goals include improving your daily and training nutrition strategies, devising a solid competition day nutrition plan, or managing a health condition, she works to carefully understand your goals, challenges, and unique you. She will strategize with you to overcome obstacles, explore “opportunity areas,” optimize all aspects of your nutrition, and meet or exceed your goals in a realistic and healthful manner. Okay, we do try to have fun along the way - this process isn't supposed to be dreadful or seen as a chore! Read more about Dina's athletic background, education, and professional activities (including podcasts, publications, and more) https://nutritionmechanic.com/about-dina. If you want to check out a few other current random Dina tidbits, check out her NOW page, https://nutritionmechanic.com/now.

Dina Griffin, MS, RDN, CSSD is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for working with women's health, peri- and post-menopause, masters and ultra athletes, and supporting individuals who have a metabolic condition. Dina can be found at www.nutritionmechanic.com or on Instagram at @nutritionmechani What is Dina's passion? The story evolves, but right now a particular passion for supporting masters age athletic women through peri- and post menopause years to destigmatize our aging process and changing bodies. Episode 444: Dina The Nutrition Mechanic Carbohydrates have been under fire in recent years. For a long time, they have been considered the "bad guy" of the food pyramid, and most diets encourage people to avoid them at all costs. However, not all carbs are evil and knowing the right carbs and the right way to place them to get the energy you need can help you create a positive benefit. Good carbs are necessary for your body to build muscle and burn fat efficiently. In fact, as we age, it's recommended that we shift from processed foods and find pleasure in getting our energy in less processed food and time them well for maximum performance and muscle retention. In today's episode, I'm chatting with Dina Griffin again for the second time. We hosted her as a guest a decade ago in our previous show, The Fit Fat Fast podcast.  Dina is the owner and founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. As a Sport and Performance Dietitian, Dina works with all levels of adult endurance athletes to optimize health, vitality, and performance. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized and sustainable nutrition plans. She has a particular passion for supporting master's age athletic women through peri- and post-menopause years to destigmatize our aging process and changing bodies. During the episode, Dina talks about metabolic efficiency and optimal fueling for different goals such as fat loss, performance, and longevity. We also dive into intuitive eating and training, as well as matching our nutrition plan with exercise, fasting, and menstrual cycle. During this episode, you will learn about; [00:24] Introduction to the show  [04:24] What in for you in today's episode  [07:43] Dina's focus, direction, and passion for the female athletes [11:22] The confusion in fueling among endurance athlete community [14:06] Strategizing your carbohydrate intake to support your goals  [16:01] Dina's perspective on how we should burn fats as endurance athletes [18:27] How to figure out the right macros to improve your performance [20:56] Checking in with yourself and listening to the body signals   [25:46] Fasted Vs. fed workouts among female athletes [29:57] Pre-workout feeding template that you can try out  [33:41] Taming protein intake during peri-menopause to prevent muscle loss [35:45] Dina's favorite protein smoothie and shakes [38:54] General variation guidelines for protein among female athletes  [40:55] Adjusting your nutrition for fat loss, performance, and longevity goals [45:16] Dina's top tips for aging females to make it to their best self  [48:10] Metabolic efficiency and training our body to burn fats  [51:37] About Dina's new podcast, The Inside Sports Nutrition podcast [54:45] How to connect with Dina and learn more about her work   Resources Mentioned The Fit Fat Fast podcast  The Inside Sports Nutrition podcast       Past podcasts with Debbie & Dina include: https://debbiepotts.net/episode-55-dina-griffin-and-metabolic-efficiency-for-athletes/ https://debbiepotts.net/episode-38-metabolic-efficiency-plate-periodization-with-dina-griffin-of-enrgperformance/ https://debbiepotts.net/episode-46-dina-griffin-on-metabolic-efficiency-and-ketosis/ https://youtu.be/e8drjv0uuJw     Notable Quotes   “Being a good fat burner does not mean you've to eat zero carbs or a few grains.”  “When fueling prior workout, you have to consider your gut tolerance, training intensity, and session duration.”  “It's important to spread your proteins throughout your eating window as evenly as possible.”  “Keeping an eye on your protein as we age has so many benefits.”  “Don't be shy to fuel around your workouts and training sessions.” Connect With Us  Dina Griffin Website: www.nutritionmechanic.com  Instagram: https://www.instagram.com/nutritionmechanic/ Debbie Potts Website: https://debbiepotts.net/ LinkedIn: https://www.linkedin.com/in/thewholesticmethod/ Instagram: https://www.instagram.com/lowcarbathlete/ Facebook: https://web.facebook.com/thelowcarbathlete Twitter: https://twitter.com/thewholeathlete Pinterest: https://www.pinterest.com/lowcarbathlete YouTube: https://www.youtube.com/channel/UC__1aTDqHjrbAOHcfne7kuQ LIFE IS NOT A RACE book on Amazon: https://amzn.to/2pESNZE The WHOLESTIC Method Manual & Workbook on Amazon:  https://amzn.to/2zTDrWQ   ***Thank you for listening to The Low Carb Athlete Podcast. We focus on discussing content to help you burn fats, improve health, increase performance in life and sport and transform the whole you from the inside out with The WHOLESTIC Method. Please consider leaving a review and sharing the podcast with your friends! Also, don't forget to follow us on social platforms*** Click the link below to get access to our new client specials https://debbiepotts.net/new-client-special/.

This week we have double-feature. First we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Rising From the Ashes by Andy Schmit Video of the Week Exercise Can Build Up Your Brain   8020 Endurance Sports Trivia Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.   Thanks David Warden 8020 Endurance.   Feature Interview: Sweat Test Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.   Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies.    This dynamic duo also has their own podcast - https://insidesportsnutrition.com/     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits. People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.   Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox. Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.   The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.   A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.   Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.   But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.   Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.     What's New in the 303:   Rising From the Ashes By: Andy Schmit   It's been the season of restorations in “the shop” of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.   This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.   I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.   Upcoming Guests   Larry Grossman, Event Announcer A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test T.O. and Rinny to talk about the Couples Championship     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This week we have double-feature. First, we have round two of our Sports Trivia competition hosted by David Warden of 80/20 Endurance and Bill Garrels of the Mental Healthlete podcast. Plus, if you are still trying to nail your race hydration, we have an educational interview with Bob Seebohar and Dina Griffin to talk about the sweat rate and sodium testing process. We are going to take you through how to perform a sweat rate test and why you want to know your sodium concentration. It can make a huge difference in race performance and enjoyment!   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Feature Interview - Round 2 David Warden 8020 Endurance Sport Trivia and Sweat Testing with Bob Seebohar and Dina Griffin Endurance News Multiple riders in a gravel race in Bakersfield charged by a bull What's new in the 303 Rising From the Ashes by Andy Schmit Video of the Week Exercise Can Build Up Your Brain   8020 Endurance Sports Trivia Last week was the first of three rounds of the 8020 Endurance Sports Trivia with host David Warden and fellow contestants Bill Garrels, Bill Plock (Hippie) and me. Round 1 last week Bill Garrels got out to a strong lead with getting 2 of the 3 questions right. This week we have Round 2 with Hippie as the contestant. David Warden will ask him three questions with multiple choice answers. Bill / Hippie will have to pick the correct answer to get a point. He needs 3 points to take the lead. With that, let's get into round 2.   Thanks David Warden 8020 Endurance.   Feature Interview: Sweat Test Bob Seebohar is a Board Certified Specialist in Sports Dietetics, has served as a Sport Dietitian for the US Olympic Committee and the 2008 US Olympic Team. Currently, Bob owns eNRG Performance and is the consulting Sport Dietitian for the University of Denver Athletic Department.   Nutrition Mechanic, Dina Griffin is a Board Certified Specialist in Sports Dietetics among many other certifications is a Sports Dietitian and athlete herself, Dina understands the many challenges that athletes encounter.  She's also an avid reader and is great at helping clients with training nutrition strategies.    This dynamic duo also has their own podcast - https://insidesportsnutrition.com/     Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to their fullest.  Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Exercise Can Build Up Your Brain. Air Pollution May Negate Those Benefits. People who worked out in even moderately polluted air did not show the kinds of brain improvements tied to a lower risk of dementia. As a Times subscriber, you now get 10 gift articles to share each month. Anyone can read them, even if they're not a Times subscriber.   Sign up for the Well newsletter, for Times subscribers only.  Essential news on health, fitness and nutrition, from Tara Parker-Pope. Get it in your inbox. Work out in polluted air and you may miss out on some of the brain benefits of exercise, according to two, large-scale new studies of exercise, air quality and brain health. The studies, which involved tens of thousands of British men and women, found that, most of the time, people who ran and rode vigorously had larger brain volumes and lower risks for dementia than their less active peers. But if people exercised in areas with even moderate levels of air pollution, the expected brain improvements from exercise almost disappeared.   The new studies raise questions about how to balance the undeniable health gains of working out with the downsides of breathing in bad air and underscore that our environment can change what exercise does — and does not do — for our bodies.   A large body of evidence demonstrates that, on the whole, exercise bulks up our brains. In studies, active people generally sport more gray matter in many parts of their brains than sedentary people. Gray matter is made up of the brain's essential, working neurons. Fit people also tend to have healthier white matter, meaning the cells that support and connect neurons. White matter often frays with age, shrinking and developing Swiss-cheese-like lesions even in healthy adults. But fit people's white matter shows fewer and smaller lesions.   Partially as a consequence of these brain changes, exercise is strongly linked with lower risks for dementia and other memory problems with age.   But air pollution has the opposite effects on brains. In a 2013 study, for example, older Americans living in areas with high levels of air pollution showed bedraggled white matter on brain scans and tended to develop higher rates of mental decline than older people living elsewhere. And in a 2021 study of rats housed in cages placed near a heavily trafficked, exhaust-clogged road tunnel in Northern California, most of those bred with a predisposition to a rodent analogue of Alzheimer's disease soon developed dementia. But so did another set of rats with no genetic inclination to the disease.   Few studies, though, had explored how exercise and air pollution might interact inside our skulls and whether working out in smoggy air would protect our brains from noxious fumes or undermine the good we otherwise gain from working out.     What's New in the 303:   Rising From the Ashes By: Andy Schmit   It's been the season of restorations in “the shop” of late. I'm not sure if this can be officially called a trend, but with the COVID-19 supply-chain shortages of new bikes, frames and components, it may be. So, instead of celebrating “new bike day,” maybe we will be celebrating more “returned to its former glory days” this year.   This is Part 1 of a two-part series, it really takes more of a technical look at the considerations of bringing a well-loved bike back to race ready. Part 2 will also look at the process, but through the lens of the bike's owner / rider.   I just finished taking a 2012 Cervelo S5 from non-functional, back to race ready. Like a Phoenix rising from the ashes, the only parts to remain on the bike throughout the process were the bottle cages. Everything had to be taken off the frame, and either cleaned and refit, or replaced.   Upcoming Guests   Larry Grossman, Event Announcer A'nna and Jordan background as pro triathlete and A'nna's as a nutritionist and why they founded Athlete Blood Test T.O. and Rinny to talk about the Couples Championship     Closing: Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

This podcast is super practical and fun where you get real life tips on how to take control of your food and exercise during the menopausal transition. So get your pen and paper out and start taking notes. Today we are talking with a sports and performance dietitian. Dina Griffin, also known as The Nutrition Mechanic. She's got a really cool nutrition coaching company based out of Boulder, Colorado in the US. And, she's super qualified. She's got a whole team working with all levels of adult endurance athletes to optimize their health, vitality and performance. She likes to blend in both the science and the evidence based strategies with real life considerations. It's really tough, because we may read a great study on how to optimize our health, but have no idea how to implement it…or even if it applies to us. And that's what Dina is really great at so she can make not only a personalized nutrition plan, but how to make it sustainable. Dina is passionate about working with women, particularly those of us in peri and post menopause. She can deal with those of us who just hit the gym a few times a week all the way to the ultra athletes who need a different approach. Her training in nutrition actually started out in the clinical setting, so she is very aware and qualified to help those who are dealing with certain diseases and metabolic conditions. Dina herself is also an endurance athlete. She's into triathlons, marathons, and ultra marathons, so she actually practices what she preaches and sees the impact of her approaches on herself as well as on all kinds of women. Today Dina clears up some of the confusion we have on fad diets, fueling our workouts and how much protein we really need all with the context of an older woman…Our needs are totally different than a 30 or 40 year old. And explains why. Contact Dina Griffin, RD: Website: https://nutritionmechanic.com/ Instagram: http://instagram.com/nutritionmechanic Podcast: "Inside Sports Nutrition" - https://nutritionmechanic.com/isnpodcast Email: dina@nutritionmechanic.com Group coaching program "Nourish Circle" - 2x per year Cohost https://nutritionmechanic.mykajabi.com/nourish-circle-2-0 Join the Hack My Age community on: Facebook Page : http://facebook.com/hackmyage Facebook Group: Biohacking Women 50+ - Longevity After Menopause https://www.facebook.com/groups/biohackingwomen50 Instagram: http://instagram.com/hackmyage Website: http://www.hackmyage.com Clubhouse: @hackmyage (Club: Biohacking Women 50+) Hack My Age VIP Group: http://patreon.com/hackmyage Email: zora@hackmyage.com Newsletter: http://www.hackmyage.com/newsletter This podcast is edited by jonathanjk.com --- Send in a voice message: https://anchor.fm/hackmyage/message Support this podcast: https://anchor.fm/hackmyage/support

In this Inside Scoop episode, we cover: · Differences between the Off, Transition, and Out seasons from a training programming perspective · Psychological impact during the off season · Nutrition considerations for the off and transition seasons · How shifts in your time can be used towards your nutrition and eating · How a nutrition & feeling log, combined with your training log, can be invaluable learning · Why Bob says “Give me a break!” Quotes: · “You have to lose fitness to gain fitness. You have to let the body relax to gain more fitness.” –Bob · “We don't live like robots, so learning how to shift our nutrition is an ongoing effort, but we can master it and fine-tune as we go along.” -Dina Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic. Got a question for the Sport Dietitians? Email us at hello@insidesportsnutrition.com

In this Huddle, Bob Seebohar and Dina Griffin meet with Dr. Allen Lim of Skratch Labs to talk about the unique carbohydrate “highly branched cyclic dextrin.” Put on your learning hats and hear how this product is different than most others on the market. Plus, Dr. Lim is a great story teller and uses understandable analogies to explain science in creative ways. We cover: · The impetus for creating the Skratch Superfuel product and what world-class athlete Gwen Jorgensen had to do with it · What Lego blocks have to do with gastrointestinal distress · Why some athletes really can't do solid food for performance fueling · Considerations for meeting hydration needs if you are also drinking your calories from Skratch Superfuel · The type of athlete Superfuel is best suited for · Dental hygiene and what some ingredients in sports nutrition products do to your teeth · Dr. Lim's go to breakfast and what he enjoys eating on the bike More about Dr. Allen Lim: Allen received his PhD from the Applied Exercise Science Lab at CU Boulder, where he focused on the development of portable power meters to quantify the demands of professional cycling. After graduating, he worked on the Pro Cycling Tour as a sport scientist, then founded Skratch Labs – a sports nutrition company based in Boulder, CO. Allen is also the co-author of the Feed Zone cookbook series with Chef Biju Thomas. In his spare time, he continues to consult athletes that range the gamut from the LUX Junior Cycling Team to Olympic Gold Medalist Gwen Jorgensen. Follow Skratch Labs on Instagram @skratchlabs and at www.skratchlabs.com Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

In this Inside Scoop episode, we discuss some of the pros and cons about common holiday eating advice that surface this time of the year. We cover: · What is “eating mindfully”? · Bob and Dina's favorite donut · Are there good and bad foods to eat or avoid? · How some holiday challenges are actually harmful · The relationship of stress and eating choices · Noticing how foods and eating behaviors make us feel · Should we let loose in December and start anew on January 1? “Today's the only day you can influence.” --Bob “The day on the calendar does not bring success. It's all the work we have to do in advance or as part of the continuum.” --Dina Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

In the inaugural episode, Bob Seebohar and Dina Griffin share some of their origin stories for what got them interested in sports nutrition and how this led to launching their careers as Registered Sport Dietitians. Hints: Bob puked a cookie in an Ironman and Dina got a respectable Gut Bomb during a marathon. We cover: · Bob's upbringing in team sports and how he signed up for his 1st triathlon without knowing what it was · Bob's frustration with bonking and gastrointestinal distress that propelled his niche in sports nutrition, and the creation of the Nutrition Periodization and Metabolic Efficiency Training concepts · Dina's story of changing careers from software consulting to becoming an “adult onset athlete” and eventually getting into the field of nutrition · Dina's gut bomb experience as a result of following the classic sports nutrition recommendations during her attempt at qualifying for the Boston Marathon and how this led to connecting with Bob Find Bob Seebohar at eNRG Performance and Dina Griffin at Nutrition Mechanic

This is our FB Live Interview on Wednesday July 14, 2021 with Sports Dietician Dina Griffin! As a Sports Dietician, Dina works with athletes one-on-one (including Sassquad RD Kim Levinsky!) to fine-tune their daily nutrition framework and optimize their sports nutrition and hydration strategies. She specializes in working with female endurance athletes. Dina has a Master of Science degree in Food Science and Human Nutrition from Colorado State University and has worked as a Registered Dietitian and Board Certified Specialist in Sports Dietetics in the clinical, outpatient, and private practice settings. She also holds the following certifications: Board Certified Specialist in Sports Dietetics Certified by the International Society of Sports Nutrition, Certified Level II Metabolic Efficiency Training Specialist, and Dr. Stacy Sims “Women are Not Small Men” and “Menopause for Athletes”. Dina has a long list of athletic accomplishments including the Leadville 100 trail run, the Comrades ultra race in South Africa, Ironman Coeur D'Alene (2013), Boston Marathon (sub 3:25 finish), NYC Marathon (3:26 finish), the San Francisco North Face Endurance Run 50k, and the Mount Evans Hill Climb. You can learn more about Dina and her nutrition coaching services by visiting: https://www.nutritionmechanic.com You can follow Dina on Instagram: https://www.instagram.com/nutritionmechanic Facebook: https://www.facebook.com/mechanicdina

Dave Proctor and Joe Gagnon Chasing Tomorrow podcast show hosts talk to Dina Griffin. Dina is known as the Nutrition Mechanic and she if focused on the health and athletic performance of endurance athletes through personalized sports nutrition coaching, digital programs, and diagnostic testing. Dina focuses on fueling the female athlete across the lifespan, ultra athletes, prediabetes, and metabolic/hormone-related conditions. Show Notes Dina has a lot of practical info for how to integrate proper nutrition into a busy athletic life.

Does your diet make you feel good? How’s your energy? Are you performing and recovering well? How do you really feel? If we’re honest, many of us don’t even really know. Spending so many years on the high carb, low carb, no carb, low fat, high fat, keto, paleo, intermittent fasting Merry-Go-Round, it can be easy to lose sight of how you’re actually feeling and performing. And that’s before you throw the quest for weight loss--and what we think we “need” to weigh--into the picture. Ultimately, many of us end up fueling an idea, not a body. This week, longtime sports dietitian and endurance athlete Dina Griffin digs into all of these issues, as well as many others like fat burning, metabolic flexibility, power to weight and more. Dina Griffin, RDN, CSSD, CISSN is the Owner and Founder of The Nutrition Mechanic, a nutrition coaching company based out of Boulder, Colorado. She works with all levels of adult endurance athletes to optimize health and vitality. She blends science-based and evidence-informed strategies along with “real life” considerations to devise personalized nutrition plans. She has a particular passion for working with women’s health, peri- and post-menopause, masters athletes, ultra athletes, and supporting individuals who have a metabolic condition. You can learn more about her and her services at www.nutritionmechanic.com. **Support the Podcast** InsideTracker: 25% off at insidetracker.com/feistymenopause Nuun Hydration: 30% off at nuunlife.com with the code FeistyMenopause

For this first episode of 2021 we are talking with Dina Griffin of the Nutrition Mechanic about getting our bodies nourished. Not waiting for something to go wrong before we put the right ingredients that our unique bodies require.  Start the year eating right and feeling better because you do.  Learn more about Dina's Nourish Circle: www.growcirclescoaching.com    

Join as Cheri Ruskus interviews Dina Griffin, Sports Dietician and Founder of the Nutrition Mechanic. During this pandemic time it is more important than ever to strengthen our bodies and build our immunity. Just like an athlete can get better performance so can every one else. “When we honor health as our foundation for longevity, nutrition is a key contributor to the successes we reap in our life journey." www.nutritionmechanic.com www.businessvictories.com

Did you know, for most training rides, especially those lasting less than 90min., hydration (rather lack thereof) makes a greater impact on performance than nutrition. And with the summer-heat upon us, the importance of prioritizing hydration in our everyday lives cannot be understated. In this edition of the podcast Dina Griffin of the Nutrition Mechanic, a Sports Dietician and wealth of knowledge, discusses individualized hydration needs and why cyclists should pay attention to their hydration needs before, during, and after training for maximum success. You can learn more about Dina Griffin and her amazing work with Endurance Athletes of all kinds on her website: https://nutritionmechanic.com/ Note: For a special discount (50%) on the Endurance Nutrition Primer Program, Dina's online education module, use the promo code BIGWHEEL at: https://nutritionmechanic.com/endurance-primer-program **************************************************************************************************************** Check out these great deals that are exclusive for Big Wheel Coaching Athletes/Podcast listeners! GQ-6 makes some of the best hydration mixes in the business and we think you will love it too! Use the promo code 40offGQ62019 at https://www.gq-6.com/ for a great deal on good stuff! Backmate recovery tools are made to help you get more out of your training by maximizing your post-ride recovery! Use promo code BIGWHEELCOACHING20 at https://mybackmate.com/collections/all for a great deal on excellent recovery products! SNAAK Bar is handmade nutrition crafted by a Registered Dietician and passionate cyclist to ensure you have the best nutrition possible for your activities. BWC Athletes and podcast listeners get a discount when they use promo code BWC20 at https://www.snaakbar.com/shop Xpedo pedals are some of the lightest, stiffest, and highest quality in the industry. Known for their unique styling and attention to detail, these pedals should be on all your bikes! BWC Athletes and podcast listeners get a discount when they use promo code 2M7Y5FVG at https://xpedo.com/product-category/pedals/ Finally, if you are in need of purpose-built and highly functional cycling gear check out the BWC collection of Pedal Industries gear including the incredible Race Day Bag! https://pedalindustries.com/collections/big-wheel-coaching We hope you enjoy this episode of the BWC podcast and it helps you make 2020 your best cycling season yet! #TrainYourPotential Until Next Time, Be Safe, Train Hard, & Have Fun! -Brian and Joy McCulloch Big Wheel Coaching, Inc.

Debbie and Dina start to dive deep into the unknown subject of training and fueling the low carb FEMALE athlete to improve performance and longevity. There is NOT much research conducted in this area so we need to start to use our own N = 1 experiment. Start to reduce your external and hidden internal stressors with functional lab testing and clinical correlation with an FDN Practitioner health detective as myself, Debbie, for starters! You don't know what is "under the hood" unless you run well-chosen functional lab testing and correlate data together to put the missing pieces of the puzzle together. Coaches should always strive to build training according to their athletes' unique physiology, but how many of our training practices are weighted toward the male experience? How does our nutrition and hydration affect performance? What doe you think is outdated science that has led to one-size-fits-all training? How do our female hormones affect the way we train and perform on race day?  How are women different than men? Most of our research is based on men- so how should we interpret data and recommendations for the female athlete – premenopausal and post menopausal? Should women train have fasted?  Or are we causing additional source of stress? Should female athletes follow a ketogenic diet?  Do female endurance athletes need carbs… how much is too low or too high?  Discuss the menstrual cycle- training and fueling based on our cycle days. How does the status of the female's microbiome impact our fueling, training and performing? How should the female athlete hydrate differently than men? Recovery tips for the female athlete vs. male athlete Training and racing in hot environments- female vs. male athlete transition into peri-menopause? what about to menopause and post-menopause —> How should female athletes adjust nutrition or what should they be paying attention to? Stacy doesn't recommend fasting in the book due to concerns for cortisol levels, fat gain, etc…. Can you share some thoughts on this? Is keto appropriate? (loaded question!) training nutrition - can refer to your notes on pages 6-8 and ask me a question or two about fueling recommendations?  (not sure how you want to ask that) recovery nutrition - what should women athletes keep in mind?  hydration - what are changes that women experience as they age? what they can do?  Of course we ran out of time so stay connected to learn more in upcoming episodes! Find Dina here... https://nutritionmechanic.com/ www.debbiepotts.net