Signed up for the hyrox in December? Or maybe you’ve got a marathon, triathlon, or other race circled on the calendar? Let’s talk about how your nutrition and recovery should change along with your training!

I’m joined by Sean Roberts, Chiropractor and Certified Strength and Conditioning Specialist in Woodinville, Washington. Sean is not only a chiropractor, but also an avid F45 member and has completed many events over the years. He’s been seeing an increase in the number of injuries leading up to competition day in his patients, and hopefully we can help shed some light on how you might need to change your life so you stay healthy!

What HYROX actually is: 1 km runs paired with functional workout stations (sled pushes, farmer carries, wall balls, etc.), repeated eight times. Even if you’re not doing HYROX, these tips apply to other events like marathons, obstacle races, or any big fitness goal where your body is being pushed hard.

Topics Covered:

• Changing your movements to avoid injury

• The role of protein and carbs in your workouts

• Timing your nutrition around your training

• Hydration & electrolytes

• Race-day nutrition.

• Changing your goals: weight loss vs. performance

• Recovery strategies: sleep, rest days, and active recovery that actually helps.

Find Dr Sean Roberts on his website here or his instagram here.

Past episodes with Sean: Lose Fat, Not Muscle and Nutrition Mythbusting

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Today we’re covering two “taboo” subjects: Nutrition and Finance. Amazingly though, there are SO many similarities between the two, and I’ve found that sometimes thinking about a topic from a different angle can help us understand it in a different way.

I’m joined by my husband, Clint Campbell, who is a financial advisor and head of Soundview Financial Group with offices in Washington, Maine and Montana. He’s also a CFP, fiduciary, and has been named Forbes Best-in-State Wealth Advisors in 2023, 2024, and 2025!

Clint has lost 70 lbs himself (I helped him with the last 20) and has a unique perspective on how similar financial advising and nutrition coaching are.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.

You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.

What we cover in this episode:

• Why supplements should supplement, not replace, healthy habits

• CoQ10 for heart health: what the research really says

• The handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)

• When creatine makes sense and how to take it

• Common pitfalls with supplements (duplication, poor absorption, or marketing hype)

• Food-based ways to boost iron and vitamin C for better absorption

• Signs you might be overdoing it with certain vitamins (like B6)

• How to think critically about supplement marketing claims

By the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.

Iron-Rich Foods

Animal-Based (best absorbed):

• Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of iron

• Beef liver – 3 oz cooked: 5.4 mg of iron

• Chicken thighs (dark meat) – 3 oz cooked: 1.1 mg

• Turkey (dark meat) – 3 oz cooked: 2.0 mg

• Canned tuna (in water) – 3 oz: 1.3 mg

• Sardines – 7 sardines (3 oz): 2.0 mg

• Oysters (cooked) – 6 medium: 4.5 mg

• Eggs – 2 large: 1.0 mg

Plant-Based (less absorbed):

• Lentils (cooked) – ½ cup: 3.3 mg

• Spinach (cooked) – ½ cup: 3.6 mg

• Tofu (firm) – ½ cup: 3.4 mg

• Chickpeas (cooked) – ½ cup: 2.4 mg

• Pumpkin seeds – 1 oz (¼ cup): 2.5 mg

• Quinoa (cooked) – 1 cup: 2.8 mg

• Fortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)

Vitamin C Rich Foods:

• Red bell pepper (raw) – ½ cup: 95 mg

• Broccoli (cooked) – ½ cup: 50 mg

• Strawberries (sliced) – ½ cup: 49 mg

• Kiwi – 1 medium: 64 mg

• Orange – 1 medium: 70 mg

• Tomato (raw) – 1 medium: 17 mg

• Tomato sauce – ½ cup: 22 mg

• Pineapple (chunks) – ½ cup: 39 mg

• Cantaloupe – ½ cup: 29 mg

• Brussels sprouts (cooked) – ½ cup: 48 mg

• Papaya – ½ cup: 44 mg

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Today I’m joined by my cousin Rachel who had a lot of questions that you might also be wondering. From BMI, probiotics, cruise ship buffets, kids and new foods, high protein snacks, ozempic and more!

Topics Covered:

• Why BMI can be useful in context, and when to stop stressing about it

• How much water you actually need

• Pills vs. foods for probiotics

• What to do if you’re a stress eater

• Cortisol

• My thoughts on GLP-1 meds (like Ozempic)

• How to make trying new foods fun for adults and kids

• What to focus on at buffets

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If you’ve ever said, “I’m either all in or completely off the rails,” this episode is for you.

Today, I’m joined by Katie McKenna, a licensed mental health therapist (LMHC) and certified nutritionist who specializes in eating disorders, anxiety, and chronic illness.

We’re digging into perfectionism and the all-or-nothing mindset—how it shows up around food, how it sabotages progress, and why being “imperfect” might be exactly what you need.

Topics Covered:

• What perfectionism actually looks like in day-to-day eating

• Why black-and-white thinking leads to burnout (and bingeing)

• The myth of needing to “get it right” 100% of the time

• How to pause and reflect without shame

• Why the middle path is harder—but also way more sustainable

Katie and I come at this from two different angles, from my perspective as a dietitian, her's as a therapist. You’ll hear how those perspectives blend together to help clients navigate change in a real, doable way.

You can find Katie McKenna on her website here.

Learn about 1-1 online nutrition coaching here.

Electrolyte drinks like LMNT, Liquid IV, Nuun, Ultima and more are everywhere!

But is it all just marketing hype? Are electrolytes something you actually should be supplementing with? In my opinion - maybe. It depends on your exercise, the time of year, and more.

Topics covered:

• What electrolytes are.
• How you can get each of the electrolytes.
• Do you need to supplement?
• What you should look for in a supplement.
• How to get electrolytes from food.

Ah, balance. That magical word we all say we want—until we realize we have no idea what it actually means.

Is it eating grilled chicken and broccoli five days a week so you can go wild on a cheeseboard and wine on Saturday night? (Spoiler: that’s not it.)

In this episode, I break down what real-life balance looks like—from what’s on your plate to how your meals are spaced throughout the day so you’re not eating a pile of gummy bears at 9pm.

Topics Discussed:

• How to build a balanced meal

• Why sauce counts (and why I’ll never touch your coffee order, promise)

• The sneaky way “just a little” sugar adds up across the day

• Why your weekends might be sabotaging your progress

• How to prep for busy seasons so you’re not living off cold string cheese and regret

  
  

Balance isn’t perfection. It’s not eating perfectly Monday–Friday and then letting chaos reign. It’s structure and flexibility. And in this episode, we’ll help you find your version.

Macronutrient and Calorie Calculator

If you liked this episode, check out this one about the Nutrition Pyramid

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I’ll be honest: camping is not my thing. But I know a lot of you love it, and when it comes to staying on track with nutrition while you’re out in the woods, it can feel like a bit of a mess. That’s why I brought in Coach Trisha, who does camp and has figured out how to keep meals balanced (and still fun).

We talked all things car camping - from what to pack in your cooler (yes, you might want two!) to how to prep simple meals like skillet dinners, breakfast egg scrambles, and even walking tacos. We talk about the "all weekend snack-fest" trap, prepping ahead for post-camping Mondays, and how to think through food choices so you can enjoy that s’more and feel good in your body.

And if you’re doing more hiking than camping, don’t miss our previous episode that dives into food and fuel for the trails!

Topics Discussed:

• Car camping basics

• Easy meal ideas

• Snack and protein tips for the outdoors

• How to avoid grazing all day

• Post-camping recovery

• Fitting in fun foods like s’mores

• Alcohol, hydration, and food safety

Connect with Trisha Caton, RD:

Instagram:⁠⁠ @nutrition_by_trisha⁠⁠

⁠⁠⁠Work with Trisha⁠⁠⁠

Hiking Podcast