Find Your Edge: Training, Nutrition + Longevity for Endurance Athletes

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 understand your individual sweat-rate patterns and use them to make better hydration decisions. You'll learn why: Running, cycling, swimming, and indoor training can produce different sweat rates One hot-weather sweat-rate calculation isn't enough Fueling and hydration need to work together Your training partner's hydration strategy may not work for you Sweat rate and sweat sodium are different pieces of the puzzle Tracking several data points can help make hydration more predictable Plus, Chris introduces Hydration Edge, the new app designed to help endurance athletes turn their own sweat-rate data into personalized hydration plans. Stop guessing. Start learning your pattern. Ready to stop guessing about your hydration? Download Hydration Edge for Apple and start turning your sweat-rate data into personalized hydration plans. Download Hydration Edge on the App Store here: https://apps.apple.com/us/app/hydration-edge/id6788021151 Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 Triathlon Nationals. Then an autoimmune disease and bilateral knee fractures dramatically changed their mobility. But they didn't stop being an athlete. Today, Kris continues participating in endurance events using an all-terrain wheelchair and is an advocate for making triathlon more accessible and welcoming to athletes of different abilities and identities. We talk about: • Going from age-group triathlete to adaptive athlete • Living and training with ankylosing spondylitis • Grieving the loss of running and redefining athlete identity • Racing trails in a 40-pound all-terrain wheelchair • How Kris trains for adaptive racing • The challenges of adaptive and paratriathlon classifications • Racing authentically as a nonbinary athlete • Why representation and accessibility matter • What it really means to have the courage to show up • Why a changing body doesn't mean your athletic life is over Kris's story is a reminder that sometimes finding your edge doesn't mean pushing harder. Sometimes it means finding another way forward. Ready for support with your own endurance journey? Explore Triathlon & Run Coaching Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 Chris Newport breaks down some of the most common causes of GI distress in runners, triathletes, cyclists, and other endurance athletes, including: • Eating or drinking too much at once • Race-day anxiety and the gut-brain connection • Trying unfamiliar fueling products during a race • Fructose, sugar alcohols, and other ingredients that may trigger symptoms • Why your everyday gut health matters, too • How to practice and train your fueling strategy before race day The big takeaway: Your gut can be trained, too. Instead of waiting until race morning and hoping your nutrition plan works, use your training sessions to learn what your body tolerates, adjust your strategy, and build confidence before race day. Still struggling with GI issues during training or racing? Stop guessing and get a personalized sports nutrition strategy built around your body, training, and goals: https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 discovered Le Tour de Femme in a breast cancer support group and completed her first ride in 2009 while undergoing chemotherapy. We talk about: • How Le Tour de Femme began • Catherine's journey from rider to event leadership • Why women-centered cycling communities matter • Using cycling to build confidence and connection • Supporting women navigating cancer • The event's new chapter with One of Us • Why you don't have to be an experienced cyclist to find your place in the sport Whether you've been riding for years or are wondering if cycling could be for you, this conversation is a reminder of just how powerful movement and community can be. Learn more here: https://www.theenduranceedge.com/le-tour-de-femme-womens-cycling-cancer-community/ Learn more about our Fall Women's Endurance Athlete Retreat here: https://www.theenduranceedge.com/triathlon-training-camp/#womens-retreat Register to ride here: https://www.letourdefemme.org Want a supportive endurance community of your own? Learn about The Endurance Edge Group Training & Club: https://www.theenduranceedge.com/group-triathlon-training-club/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 involving trekking, mountain biking, paddling, navigation, and a few obstacles helped launch a career he never expected. Chris and Jim also explore something that can get lost when we're constantly chasing PRs: racing can be FUN. If you're an endurance athlete looking for a new challenge, a stronger connection to the endurance community, or simply an excuse to get off your usual roads, this episode is for you. And yes...we talk about post-race pickles. 🥒 🎧 Listen and discover why your next endurance adventure might need a little less pavement. In this episode: • How Jim unexpectedly became a race director • The early days of adventure racing • Why trying a different type of race can be refreshing • What makes a race experience memorable • The role of community and fun in endurance sports Find the Roadless Races events here . Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 zones, heat protocols, gut training, and individualized carbohydrate testing. We cover: • Why nutrition has become such an important part of cycling performance • What a sports dietitian actually does during a professional stage race • Why simply eating more carbohydrates isn't the whole story • How gut training can improve an athlete's ability to tolerate race fueling • Why nutrition needs change with heat, intensity, and course demands • The challenges of getting nutrition to riders during a race • Why health and performance need to work together—not compete with each other • What everyday cyclists, runners, and triathletes can learn from the pros You don't need a World Tour nutrition team to fuel better. But you do need a strategy that works for your body, your training, and your goals. *Kristen notes that cycling oxidation rates can be 75-160g per hour (not 170g) Learn more about Kristen Arnold here: https://www.sportsnutritionforwomen.com Learn more about metabolic and sweat testing at The Endurance Edge to personalize your fueling and hydration needs: https://www.theenduranceedge.com/sweat-and-metabolic-vo2max-testing/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 motivation Why enjoyment may be more sustainable than chasing awards How community supports long-term participation Why athletes need to adapt rather than compare themselves to the past How stress, rest, boundaries, and asking for help affect performance What Sarah means when she asks, “What are you training for?” Sarah also shares the lessons she learned while balancing doctoral work, caregiving, stress, and her own endurance journey. Natalie Grabow's episode we referenced: https://www.theenduranceedge.com/natalie-grabow-ironman-longevity-aging-performance/ Sarah's podcast: https://www.youtube.com/@ThePhDJourneyUnplugged Learn more about The Endurance Edge Group Training & Club: https://www.theenduranceedge.com/group-triathlon-training-club/ Explore more episodes: https://www.theenduranceedge.com/find-your-edge-podcast/ #FindYourEdge #EnduranceSports #TriathlonMotivation #SuccessfulAging #ActiveAging Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 basics and common signs of low stomach acid • malabsorption clues and why deficiencies can show up as fatigue, hair changes, and tingling • what leaky gut means and how it can drive food sensitivities • STAIN framework stress, toxins, adverse reactions, infections, nutritional imbalances • dysbiosis symptoms that can look like IBS, headaches, skin issues, joint pain, brain fog, and mood shifts • why prebiotics make probiotics work and how fiber feeds short-chain fatty acids • Mediterranean-style eating, polyphenols, and omega-3s for inflammation support • gut-brain axis and vagus nerve habits like breathing, yoga, singing, and sleep • Five Rs approach to gut healing and why plans need to be individualized • gut circadian rhythm and how late meals and poor sleep can disrupt recovery Need individualized gut healing to support your athletic endeavors AND your health? Book a 30 Minute Quick Start Consult and we'll assess your gut health, get you on the right track with some quick action items and lay out a path to helping you feel your best. Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 reverse-format triathlon is perfect for athletes looking for a unique challenge How Humans of Steel creates a less intimidating swim experience for beginners Why relay teams and aquabike athletes are some of the biggest winners on race day What makes this race feel more like a community cookout than a typical competition How every registration helps support Girls on the Run and inspire the next generation of athletes Whether you're training for your first sprint triathlon, looking for an Olympic-distance tune-up before your fall race, or simply want to experience an event where everyone belongs, this episode is for you. Learn more or register: https://www.humansofsteelracing.com Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 extend far beyond technique. You'll learn: • Why personalized coaching beats generic online advice • The surprising breakthroughs athletes experience • How confidence is built through guided experience • Why community accelerates long-term success • Common mistakes athletes make before attending camp • How immediate feedback can fast-track your performance If you've ever felt stuck, overwhelmed by conflicting advice, or unsure what your next step should be, this episode will help you understand why immersive coaching experiences can completely change your trajectory. Ready to stop guessing and start making confident decisions? Join us at an upcoming Ultimate Training Day and experience the difference personalized coaching can make. Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 conditions. You'll learn: Why heat stress affects performance Early warning signs of heat illness Hydration and cooling strategies that actually work How to acclimate to the heat safely Tips for athletes, outdoor workers, and anyone exercising in the summer Whether you're preparing for a race or simply trying to train smarter this summer, this episode will help you stay safe and perform your best. Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 runners and triathletes lose more iron The role of hepcidin and why timing matters Common signs of iron deficiency Why a normal hemoglobin doesn't always mean your iron is healthy Which blood tests athletes should request Ferritin, supplementation, and nutrition strategies Common mistakes athletes make with iron supplements When it's time to seek professional guidance If you've ever wondered why your training isn't translating into better performance, this episode could provide the missing piece. Remember: Don't guess. Test first, then build a personalized plan. Need help with this? We can assist in getting you tested AND building a plan. Simply book a 30 minute quick start consult here . Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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-glucan fiber actually does • The differences between steel-cut, rolled, quick, and instant oats • How oats affect blood sugar and energy levels • The best ways to incorporate oats into your nutrition plan • Common oatmeal mistakes athletes make If you're looking for a simple, evidence-based way to improve your nutrition, this episode is for you. Get Chris' favorite protein powders for athletes here: https://www.theenduranceedge.com/oats-for-athletes-performance-recovery-longevity Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 performance • Vitamin B12 and MMA • Homocysteine and longevity • Vitamin D and bone health • Why athletes need personalized interpretation • How biomarker trends help you make smarter decisions If you've ever felt like you're doing everything right but still not seeing the results you want, this episode is for you. Because the goal isn't more information. The goal is clarity. Learn more about the Endurance Edge Longevity Lab: https://www.theenduranceedge.com/longevity/ Check out the episode here: https://www.theenduranceedge.com/special-lab-values-endurance-athletes-biomarkers Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 aging why bone density peaks around age 30 DEXA scans and why they matter stress fractures and injury prevention calcium, vitamin D, protein, and magnesium RED-S and low energy availability strength training for stronger bones why cyclists and swimmers should pay attention If you want to stay active, strong, and independent for decades to come, this episode is for you. https://www.theenduranceedge.com/bone-health-for-athletes-longevity-performance/ Learn more about the Endurance Edge Longevity Lab (with ongoing metrics, nutrition and genetics for clarity in your performance and health pathway): https://www.theenduranceedge.com/longevity Or book a 30 minute quick start nutrition consult to dial in your bone health with sports nutrition, metrics and more: https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 episode, you'll learn: why chasing products rarely works how sweat testing changes everything why fluid, sodium, and carb needs are unique how to build a fueling and hydration system why accountability and testing matter how to stop guessing and start trusting your plan Ready to stop the trial and error? Join the next Fueling and Hydration Bootcamp: https://www.theenduranceedge.com/fuelingbootcamp/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 do why fueling during exercise matters differences between popular gel brands caffeine, sodium, and carb sources GI distress and taste preferences why you should never try a new gel on race day how to build a personalized fueling strategy If you have ever felt overwhelmed by the nutrition wall at your local running store, this episode is for you. Ready for a personalized fueling plan? Join our Fueling and Hydration Bootcamp: https://www.theenduranceedge.com/fuelingbootcamp/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 sleep how poor sleep affects recovery and inflammation the link between sleep disorders, anxiety, and depression how a Mediterranean-style diet supports mental health nutrients and supplements that may support sleep caffeine, alcohol, circadian rhythm, and bedtime routines when to get personalized nutrition support If you are struggling with sleep, mood, fatigue, or recovery, this episode will help you understand where to start. Ready for personalized support? Book a 30-minute Quick Start Nutrition Consult or learn more about the Longevity Lab at The Endurance Edge (where you get genetic testing to learn more about how to optimize your sleep for performance and mental health). Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 sweat why every athlete’s sweat is unique how heat and intensity change fluid needs why 2% fluid loss can affect performance how to estimate your hydration losses why guessing is not a race-day strategy If you are tired of guessing what to drink, how much sodium you need, or why you fade late in races, this episode is for you. Stop guessing and start using a personalized fueling and hydration system built specifically for your body, your sweat profile, and your performance goals. Get on the Fueling and Hydration Bootcamp waitlist here: https://www.theenduranceedge.com/fuelingbootcamp/ Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook

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 what coaches look for in your race data Whether your race went great or not-so-great, this process helps turn every finish line into useful information for your next goal. Looking for coaching support? Learn more at theenduranceedge.com/triathloncoaching . Ready to make a season's worth of progress in just one day? Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately. Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps Support the show 🎧 Thanks for tuning in to the Find Your Edge Podcast ! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨ 📚 Download our free resources: 🥗 Guide to High Performance Healthy Eating 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide 💧 Hydration Guide for Athletes 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet 🌐 Find us here: TheEnduranceEdge.com 🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC 💊 Purchase Safe Supplements here (you'll be prompted to create an account) ⭐ Explore our Favorites Things & Partners 📲 Follow us on Instagram or Facebook