Real Fuel with SLS

Q&A: Mastering Carb Loading and Debunking Protein Myths

Understanding Protein and Carb Loading: Clear Insights for Optimal Nutrition In this episode, I break down the essentials of protein—what it is, how to evaluate its quality, and common misconceptions. I also delve into effective carb loading strategies for endurance athletes and practical tips for race preparation, helping you make smarter nutrition choices for your training and racing. I chat more about: * The fundamental role of protein: amino acids, macronutrients, and their functions * Why more protein isn't always better and the importance of quality sources * Common myths around protein smoothies, protein chips, and processed protein foods * How to interpret food labels and understand "high in protein" claims * The significance of protein digestibility scores (PDCAAS) and evaluating food quality * The impact of protein quality on overall health and muscle building * Understanding nutrient density versus processed "proteinified" foods * The purpose of carb loading: optimizing muscle glycogen for endurance events * Practical carb loading strategies: timing, food choices, and hydration * The importance of practicing fueling strategies during training * How to tailor fueling plans based on race length, conditions, and personal tolerance * Balancing carbohydrate intake and minimizing GI issues on race day * Tips to train your gut and avoid common fueling mistakes Connect with Stevie: * Instagram [https://www.instagram.com/stevielynlyn/] * Website [https://stevielynrd.com/] This episode offers straightforward guidance to demystify complex nutrition topics, empowering you to optimize your diet for training and racing success. Remember, understanding nutrition is about balance, quality, and consistent practice—don't just follow the latest trend, focus on what works for your body.

The RED-s Deep Dive: Metabolism, Heart Health, and Fueling Your Potential

In this episode, Becca McConville, an expert on relative energy deficiency in sports, shares insights on REDs and its impact on health and performance. We break down the complexities of metabolic dysfunction, the "sneaky" ways athletes end up under-fueled, and why a low resting heart rate might not be the "fitness flex" many think it is.  From the impact of GLP-1 medications on performance to the psychology of "a la carte" movement, this conversation provides a roadmap for athletes and clinicians to move from a state of survival to true performance. We chat about: * REDS and its effects on metabolism and health * Unstructured activity and its role in energy expenditure * Nutritional strategies for athletes to prevent REDS * Metabolic markers and signs of low energy availability * The impact of low heart rate and HRV on athlete health * And so much more! Stay Connected: * Follow Becca on Instagram: @rebeccaeddietitian [https://www.instagram.com/rebeccaeddietitian/] * Check out Becca's website: https://beccamcconville.com/ [https://beccamcconville.com/] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

More Than a Finish Line: Untangling Identity, Suffering, and Mental Performance with Neal Palles

In this episode we dive deep into the "middle space" between athletic coaching, mental performance, and clinical therapy. Guest Neal Palles is a psychotherapist, certified mental performance consultant, and ultra-running coach. He shares his unique perspective on the "many hats" he wears supporting athletes We explore the dangerous glorification of suffering in endurance sports and how "grit" can often transform into "rigidity."  Neal breaks down the critical differences between performance coaching (skills and strategy) and therapy (core beliefs and identity). We also chat more about: * Athlete identity * Burnout, overtraining, and resilience in endurance sport athletes * Mental health for athletes * The "suck it up" mentality in sport * Viewing injury from a mental health perspective * ADHD in athletes * And so much more! Stay connected: * Check out Neal's website here [https://coloradopsychotherapyandsport.com/] * Follow Neal on Instagram @nealpalles [https://www.instagram.com/nealpalles/] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

Nutrition for Tactical Athletes and High- Performers and How to Spot Nutrition Misinformation with Dr. Brandon Lee

In this episode I sit down with my colleague to dive into how sports nutrition is growing in the tactical and high-performance field. He also shares practical tips to spot nutrition misinformation, gives his take on the new dietary guidelines, and more! Brandon Lee, DHSc, RD, CSSD, CCRP, FAND, is a human performance practitioner, researcher, and educator dedicated to advancing athlete health, readiness, and resilience. A Registered Dietitian and Board-Certified Specialist in Sports Dietetics, he serves as a Dietitian within the U.S. Army’s Holistic Health and Fitness (H2F) system, providing performance nutrition support to more than 4,000 Soldiers in the 10th Mountain Division. His work integrates evidence-based practice, interdisciplinary collaboration, and applied research to optimize tactical performance and enhance Soldier lethality and recovery. Brandon’s background spans clinical nutrition, long-term care, collegiate teaching, sports performance, and human nutrition research. He has contributed to high-performance environments, including Minor League Baseball and the Obesity and Metabolism Unit at UC Davis, where he coordinated research on dietary patterns and metabolic health. An active scholar and speaker, Brandon has published peer-reviewed and professional articles on low energy availability, overtraining, and tactical nutrition, and he presents regularly at national and state conferences. He also serves on advisory boards and has held multiple leadership and service roles within professional organizations. Brandon earned his Doctor of Health Science from PennWest University and is recognized as a Fellow of the Academy of Nutrition and Dietetics. In this episode Stevie chats with Brandon about: * What is encompassed in the growing field of tactical nutrition * Collaboration being key to be a better practitioner and to better support the individual athlete * The three pillars of evidence-based practice * Hot takeaways from the new dietary guidelines * And so much more! Stay connected: * Check out Brandon's professional profile here [https://lee03390.wixsite.com/drbrandonlee] * Follow along with Brandon's work on LinkedIn [https://www.linkedin.com/in/dr-brandon-lee-0b855561/] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

Mental Performance, Self-Compassion, and Sports Science Research with Dr. Sasha Gollish

Dr. Sasha Gollish is a Team Canada middle- and long-distance runner, engineer, coach, and advocate for gender equity in sport. With a PhD in civil engineering and decades of experience in athletics and research, she leads community-engagement efforts at the University of Toronto’s Mental Health and Physical Activity Research Centre.  Passionate about movement and belonging, Sasha co-founded Yellow Running Shoes and works to help young athletes thrive on and off the field. She is also the author of Unstoppable [https://stronggirlpublishing.com/authors/sasha-gollish/], a mental-performance journal published by Strong Girl Publishing, designed to help athletes show up with confidence, focus, and resilience for every big goal that matters to them. Stevie chats with Sasha about: * Her background as high performance athlete and coach * Her work as a researcher on mental health and girls in sport * How to be unstoppable through injury and adversity * Adapting to the changes in performance technology  * Sensationalizing the basics when it comes to training and nutrition * Food as connection * New trends in sports nutrition * And so much more! You can find Sasha on Instagram at @SGollishRuns [https://www.instagram.com/sgollishruns/] and @Yellow_Running_Shoes [https://www.instagram.com/yellow_running_shoes/]