Eat for Endurance

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Eat for Endurance

I am a Board Certified Sports Dietitian, distance runner, and host of The Eat for Endurance Podcast. I look forward to working together!

I'm a Board-Certified Sports Dietitian (MS RD CSSD), distance runner, and host of The Eat for Endurance Podcast. I provide virtual nutrition coaching and other services to clients on a wide variety of issues, with a speciality in Performance Nutrition. With nearly a decade of experience working with active individuals, I'm here
to help you feel and perform your best without sacrificing all the fun in your life! Check out my website www.eatforendurance.com for info on my background and services, and feel free to email me with any further questions at [email protected].

10/08/2026

Vitamin D does a lot more than support your bones. It also plays a role in muscle function, immunity, cell growth, and more.

Many athletes don’t get enough from food alone, and sunlight doesn’t always make up the difference, especially as the days get shorter.

That means a vitamin D supplement may be needed, but it isn’t a magic fix on its own. As sports dietitian Kelly Kerr Pritchett explains in episode 147 of The Eat for Endurance Podcast, you have to look at the bigger nutrition picture.

Kelly and I dive deep into vitamin D, including:

👉 The best food sources (and why these alone won’t cut it) 👉 How sun exposure, season, skin tone, age, and more affect your levels 👉 When to get tested and how to make sense of your results 👉 How much to supplement based on your labs 👉 What the research says about vitamin D, illness, and performance

🎧 Listen now wherever you get your podcasts (or grab the 🔗 in bio), and leave a rating/review while you’re there! 
🤔 Not sure where to start with your own fueling? DM me about 1:1 coaching (spots open now!), join my Fuel for Life Crew membership, or browse my free resources. Everything you need is over at eatforendurance.com.

❓ P.S. Don’t forget to submit your nutrition questions for my upcoming Ask Me Anything episode!

09/24/2026

📢 There’s no one “right” way to meal prep.

You don’t need to spend your entire Sunday cooking every meal for the week and portioning everything into matching containers to stay consistent with your health and athletic goals.

Meal prep should fit YOUR life and schedule, and can be as simple as: 👉 Cooking extra rice or pasta 👉 Chopping some vegetables 👉 Preparing a protein 👉 Having some easy sauces ready to go

I get into this and SO much more with sports dietitians Sandra Frail and Kiana Gibson of Sandra Frail, Dietitian & Team | Nutrition for Running in episode 146 of The Eat for Endurance Podcast. The full episode is packed with realistic meal planning and prepping advice, as well as strategies to cut down on the cost of groceries and sports nutrition products.

Whether you’re already meal prepping or you’ve been too overwhelmed to start, you’ll walk away with practical ideas you can use right away.

🎧 Listen now wherever you get your podcasts (link in bio), and leave a rating/review while you’re there!

✨ Want more fueling support? Grab my free downloads, join Fuel for Life Crew, or inquire about 1:1 coaching (now accepting new clients for October!).

09/18/2026

Yesterday I turned 45! 🎉

Celebrated with a much-needed day away from the computer, including an 18-mile morning bike ride along the coast, an afternoon by the pool, dinner at a local fav spot (Bantam), and a sunset stroll along West Cliff Drive. Basically my idea of a perfect day.

When my husband asked what I wanted for my birthday, I told him, “Can you please make my never-ending hip injury better so I can finally run again?” I also should’ve added, “Can you make our children go to bed at a normal hour and stop waking us up at 5am? And can you make dinner each night until we die so I never have to think about it ever again?”

Anyone else?! 😂

Being in my mid-40s is both wonderful and a total sh*tshow. In so many ways I feel infinitely better than I did in my 20s. But also, life is life-ing (young kids, aging parents, work, etc), my body is changing, and the burnout is real. So many of my clients feel exactly the same way, and I just want you to know: I GET IT.

Here’s to 45 🥂 and thanks to everyone who sent bday love yesterday! It means a lot. 😘

09/10/2026

Amanda Brooks of Amanda Brooks • Running Coach used to focus on foods to cut out. Now she asks what she can add in.

Amanda grew up surrounded by diet-culture messaging and spent years tracking every calorie. But as she began running, she noticed that the more she ate, the better her runs felt.

She started asking herself, “What can I add to feel good and fuel my body?” instead of “What do I need to take away?”

In episode 145 of The Eat for Endurance Podcast, Amanda and I discuss:

👉 Growing up in the fat-free era, with diet culture and negative body image messaging 👉 How running went from a weight-loss tool to a reason to fuel properly 👉 How she now fuels long runs and races 👉 Fueling myths and misconceptions Amanda often sees among the runners she coaches 👉 How nutrition and exercise needs shift for female runners as they age 👉 How food and running can bring people together

🎧 Listen now wherever you get your shows (or at the 🔗 in bio) and please leave a rating/review while you’re there!

✨ Thanks to my sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase.

✨ Visit the eatforendurance.com shop page to buy my stickers and hat, and to use my affiliate links, all of which supports my show!

09/04/2026

Recovery takes longer. You don’t quite feel like yourself. And you’re not sure whether it’s simply getting older, shifting hormones, juggling too many things in life, something you’re doing wrong, or all of the above.

Masters athletes have a lot going on, but it doesn’t have to be so doom and gloom!

Swipe through above to learn: 💪 What changes physiologically in your 30s and beyond 🚫 Why the underfueling trap is so common (with higher stakes now) 🍞 What changes (and what doesn’t) with your macro needs ✨ Which micros deserve extra attention 💧 What you need to know about hydration 🏃🏻 If you need a different intraworkout fueling strategy

Want the full breakdown? I just released a NEW masterclass called Still Got It: Nutrition for Masters Athletes, covering all of this in depth plus hormone shifts, weight/body image struggles, which supplements are worth your money, and more.

Get instant access to this class for just $6 (the price of a latte!) now through Labor Day. Visit eatforendurance.com for more info.

And a quick reminder that when you join my monthly membership, Fuel for Life Crew, you get my FULL resource library, including all of my downloads and masterclasses.

Questions? Drop them below!👇 Have a wonderful holiday weekend!

08/31/2026

Muscle cramps aren’t just an electrolyte problem, and fueling a ride isn’t just about chasing the latest gel. I got into both topics in my latest two media features in Bicycling Magazine this past month.

Swipe for a preview, full articles by Jason Griffin linked on the media page of eatforendurance.com.

08/27/2026

AI is really good at BS’ing us. 😲

It never wants to be wrong or admit when it doesn’t know the answers. That means if you ask ChatGPT or other AI tools for nutrition or health advice, you may be putting yourself at risk.

While AI can be incredibly useful for things like brainstorming meal ideas or collecting general nutrition information, Sports Dietitian Jessica Isaacs Jessica Isaacs recommends NOT asking about these 3 things:

❌ Supplement recommendations
❌ Individualized medical questions
❌ Specific nutrition concerns

In episode 144 of The Eat for Endurance Podcast, Jessica and I talk all about AI and nutrition, including:

👉 Why athletes are increasingly turning to AI for fueling guidance
👉 What AI gets right (and wrong) when it comes to nutrition and health
👉 How to fact-check AI-generated information
👉 Practical examples of when AI can be useful for active people
👉 Why AI should be used alongside dietitians and other health professionals (not instead of)

Keep your BS meter on and never use AI as a replacement for a trained (human) professional.

🎧 Grab the full episode wherever you get your shows or 🔗 in bio

Want more fueling support? Grab my free downloads, join the $39/month Fuel for Life Crew, or inquire about 1:1 coaching.

Check out my sponsor, Tailwind Nutrition: Use code EATFORENDURANCE20 for 20% off your first purchase.

Please support my free content by shopping my merch, using my affiliate links, or joining my Patreon (🔗 in bio).

08/24/2026

Taking an iron pill with your latte? Popping extra vitamin C “just in case”? Can’t remember the last time you checked your iron, but supplementing anyway? 💊

If you answered yes to any of the above, we need to have a chat!

Supplementing iron is much more nuanced than simply remembering to take a pill. You also have to consider the when, how much, why, and for how long.

In the slides above, I break down 5 common iron supplement mistakes I see all the time, and how to avoid them.

I also put together a FREE 3-page mini guide that covers food-first basics, all the other micronutrients that support a healthy iron and ferritin, and exactly how to time supplements if you need one.

Grab my latest freebie at the link in my bio, under free nutrition resources.👆Also ICYMI, Callie | Endurance Sports Dietitian | Hybrid Athlete Nutrition and I deep dived into this topic in episode 140 of my podcast, so go give that a listen.

08/05/2026

Want more variety in your diet? Rather than reinventing the wheel, pick a meal type you enjoy and rotate which foods you use!

🥣 Love a yogurt bowl? Swap the fruit and nuts or seeds to mix things up.

🥗 Are grain bowls your go-to? Choose a different grain, veggie, and/or protein.

🥪 Sandwich for lunch because it’s easy to pack? Change up what you put inside, or on the side.

You don’t need to eat totally different foods every single day. But the same foods ALL the time means missing out on key nutrients your body needs.

🛒 If you find yourself always buying the same items at the grocery store because you like routine and don’t have the bandwidth to think about what else to eat, this is a really great strategy to try.

What’s a swap you can make this week? If you need an idea, I challenge you to pick out one fruit or veg you don’t normally get, and try a different grain or protein too.

P.S. We talk about meal and snack ideas (plus so much more) in my membership, Fuel for Life Crew! Come join us (🔗 in bio).

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http://www.eatforendurance.com/

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Lauren Minchen Nutrition
280 Madison Avenue
Dr. Paul Gregory, DDS
57 W 57th Street