Discovering Nutrition with Cronometer

Episode 32: Fuelling for Endurance with Sports Dietitian Kylie Van Horn

In this episode of Discovering Nutrition with Cronometer, we sit down with sports dietitian and endurance athlete Kylie Van Horn, founder of Fly Nutrition. Kylie shares her expertise on balancing carbohydrates and fats to optimize energy levels for endurance sports like running, cycling, and triathlons.
Together, we debunk common myths around low-carb diets for endurance athletes and discuss how sustainable nutrition impacts athletic performance, recovery, and overall well-being. Kylie also provides practical strategies for fuelling before, during, and after workouts—whether you’re training for a marathon, hitting a 5K loop, or preparing for an ultra-endurance event.
Tune in to learn how personalized nutrition, including the careful tracking of macros and micronutrients with tools like Cronometer, can elevate your performance and help you feel your best.
 
Key Notes:
• Balancing Fat and Carbs: Both carbs and fats are essential for endurance athletes—carbs fuel higher-intensity efforts, while fat supports ultra-endurance events.
• Fueling Strategies: Pre, during, and post-workout fueling should focus on easy-to-digest carbs and adequate protein for energy and recovery.
• Carbohydrate Loading: Strategic carb loading 1-3 days before races maximizes glycogen stores for peak performance.
• Micronutrient Focus: Tracking key micros (like iron and magnesium) helps prevent fatigue and injuries, with Cronometer providing detailed insights.
• GI Distress & Food Sensitivities: Monitoring symptoms and adjusting fiber intake can reduce gastrointestinal issues during long workouts.
• Mindset & Sustainability: Building sustainable nutrition practices is key to maintaining performance and preventing disordered eating patterns.
• Kylie’s Practical Tips: Set up personal aid stations, use sports bras or belts for fuel storage, and experiment with biometrics in Cronometer to enhance training.
 
Quote to Highlight: “Nutrition is a performance enhancer—people don’t always realize how good they can feel until they start fueling their body the right way.” – Kylie Van Horn
 
Website: www.flynutrition.org/
Instagram: @flynutrition3
Podcast: Your Diet Sucks
 
www.cronometer.com

Episode 31: Demystifying Macro Tracking with Registered Dietician Emily Field

In this episode of Discovering Nutrition with Cronometer, our host Eliisa, sits down with Registered Dietitian Emily Field, a dedicated advocate for balanced eating using the macros approach. Emily shares her personal journey from restrictive eating to understanding the power of tracking macronutrients to fuel your body effectively. They dive into the essentials of macro tracking, common misconceptions, and practical tips for breaking free from restrictive diets while still reaching your health goals. This episode is perfect for anyone curious about how macro tracking can be applied to their diet, whether you’re looking to build muscle, maintain a healthy weight, or simply eat with more confidence and joy. Emily’s approach is rooted in science and flexibility, offering practical advice that’s easy to implement.
 
Key Notes:
Introduction to Emily Field, RD, and her approach to nutrition coaching.
Importance of tracking macronutrients (protein, fat, carbohydrates).
How macro tracking provides more control over body composition goals.
Debunking myths about restrictive diets and demonizing food groups.
Practical tips on calculating macro needs based on individual goals.
Why eating more can sometimes lead to better results, especially for active women.
Encouragement to avoid obsessing over perfection in macro splits.
 
 
www.emilyfieldrd.com
 
www.facebook.com/emilyfieldrd
 
www.instagram.com/emilyfieldrd
 
www.cronometer.com

Episode 30: Unlocking the Secrets of Longevity with Dr. Michael Greger

In this episode of Discovering Nutrition with Cronometer, our host Eliisa sits down with Dr. Michael Greger, a celebrated physician, New York Times bestselling author, and expert in lifestyle medicine. Together, they dive into the science of aging and explore actionable strategies to help you live a longer, healthier life. From the surprising ways your diet can reverse biological aging to the benefits of exercise, sleep, and even skincare, this episode is packed with valuable insights that can help you turn back the clock. Dr. Greger also shares tips from his latest book, How Not to Age, revealing the foods, habits, and lifestyle changes that can add years to your life and vitality. Whether you’re looking to slow down the aging process or simply improve your overall health, this episode offers the tools and knowledge you need to thrive at any age.
 
Key Notes:
 
Reversing Biological Aging: Explore how certain dietary and lifestyle changes can slow down and even reverse aspects of biological aging, giving you the health and vitality of someone much younger.
Impact of Diet on Aging: Delve into the specific foods that can protect your skin, reduce inflammation, and support overall health as you age.
Exercise and Longevity: Discuss the debated role of physical activity in extending lifespan and the undeniable benefits for overall health and well-being.
Skincare and Aging: Discover affordable, DIY skincare solutions that can help protect your skin from aging and keep you looking your best.
Sleep and Aging: Understand the importance of sleep in maintaining health and how it might impact your aging process.
 
 
www.nutritionfacts.org/
 
www.instagram.com/nutrition_facts_org
 
www.facebook.com/NutritionFacts.org
 
www.youtube.com/user/NutritionFactsOrg
 
 
www.cronometer.com

Episode 29: Mastering Men’s Health with Ali Gilbert

In this episode of Discovering Nutrition with Cronometer, we sit down with renowned men’s health expert Ali Gilbert. We focus on the long-term approach required for achieving sustainable health and fitness goals. We also discuss the importance of viewing health as a lifestyle rather than a quick fix, the misconceptions surrounding rapid transformations, and how Ali helps men optimize their fitness, nutrition, and testosterone levels. With her years of experience, Ali shares practical advice on building muscle, understanding the role of hormones, and maintaining a balanced diet that includes room for occasional indulgences. This episode is packed with actionable insights for men at any stage of their fitness journey.
 
Key Notes:
The Long Game in Fitness: Ali emphasizes the importance of viewing fitness as a long-term lifestyle commitment rather than a short-term goal. Rapid results are often unsustainable, and real transformations take time.
Misconceptions in Men’s Health: Ali discusses common myths in men’s fitness, such as the idea that cardio diminishes muscle gains or that rapid fat loss is maintainable. She stresses the importance of realistic goals and gradual progress.
Optimizing Testosterone Naturally: The podcast covers how diet, exercise, and lifestyle adjustments can help optimize testosterone levels. Ali explains the importance of regular blood work and the role of testosterone replacement therapy (TRT) for men who need it.
Nutrition and Sustainability: Ali advocates for a balanced approach to diet that allows for moderation and enjoyment. She challenges the restrictive narratives of diet culture and encourages including foods that bring joy while maintaining nutritional goals.
Customizable Fitness Plans: Ali provides practical advice on starting a fitness regimen, recommending total body workouts and a mix of cardio and weight training tailored to individual goals and body composition.
Real-Life Success Stories: The episode highlights the impressive transformations Ali has facilitated in her clients, demonstrating that significant muscle gains and fat loss are achievable at any age with the right approach.
 
www.ali-gilbert.com
 
www.youtube.com/@queenofmenshealth
 
www.instagram.com/thealigilbert
 
www.cronometer.com

Episode 28: Beans, Bloating, and the Science of Poop with Erin Judge

In this episode of Discovering Nutrition with Cronometer we have a very special guest, Erin Judge, a registered dietitian, nutritionist, certified personal trainer, and founder of Gutivate, a virtual nutrition counselling practice for digestive disorders. Erin shares her expertise in medical nutrition therapy for functional gut disorders with a patient-centred focus. Erin dives into the fascinating world of gut health focusing on the three main aspects of gut health: identifying the causes of gut discomfort, creating a thriving environment for your microbiome, and yes, talking about poop. This episode is packed with insights, practical advice, and Erin’s personal experiences, making it a must-listen for anyone interested in improving their digestive health.
 
Key Notes:
The episode focuses on the benefits of eating beans for gut health, highlighting how beans provide essential prebiotic fibres that support a healthy gut microbiome.
Erin discusses how to identify the causes of gut discomfort, create an environment for a thriving microbiome, and understand what constitutes normal bowel movements.
Erin shares her personal journey with IBS and her professional expertise in the field. She explains how she founded Gutivate to provide virtual nutrition counselling for individuals with digestive disorders.
Emphasizing the importance of fibre diversity, Erin provides tips on incorporating beans and other fibre-rich foods into the diet and stresses the role of consistency in dietary habits.
Erin outlines her approach to assessing and treating gut health issues, highlighting the significance of personalized nutrition plans and the impact of factors like travel, stress, and routine on gut health.
 
www.gutivate.com
www.instagram.com/erinjudge.rd
www.facebook.com/gutivate
 
www.cronometer.com

Episode 27: Longevity and Wellness with Barbie Boules

Join us for an enlightening episode of Discovering Nutrition with Cronometer where we welcome a very special guest, Barbie Boules. Barbie is a registered dietitian, certified health coach, and meditation teacher with over 20 years of experience, specializing in the unique needs of women over 40. We dive into the journey of sustainable fat loss, women's health, menopause, and the best diets tailored to individual needs. Barbie shares her expertise on a holistic, evidence-based approach to healthy aging, focusing on nourishing foods, quality sleep, daily movement, and stress management.
 
Long-Term Success in Fat Loss: Sustainable fat loss is measured in years, not weeks or months and the importance of finding a diet and lifestyle you love for long-term success.
Introduction to Barbie Wools: Registered dietitian, certified health coach, and meditation teacher, with over 20 years of experience focusing on women's health, particularly for women over 40.
Holistic Approach to Women's Health: Emphasis on nourishing foods, quality sleep, daily movement, and stress management. Passionate about a mindful approach to healthy aging, cognitive health, and Alzheimer's disease prevention.
Understanding Menopause and Perimenopause: Explore the hormonal changes and their impact on women's health. Practical advice for managing symptoms and maintaining health during these transitions.
Importance of Strength Training: Dive into the benefits of building muscle mass for metabolic health, mental health, and overall well-being. Strategies for incorporating strength training into your routine at any age.
Balanced Nutrition and Dietary Choices: Discussion on various dietary approaches and their benefits and understanding the importance of a plant-forward diet and the role of animal protein.
The Role of Hormone Therapy: Overview of hormone therapy and its potential benefits and risks and the importance of personalized medical advice and monitoring.
www.barbieboules.com
www.instagram.com/the_cognition_dietitian/
www.linkedin.com/in/barbieboulesrdn
 
www.cronometer.com
 
List of books mentioned:
The XX Brain
The Menopause Brain
The Official Mind Diet
 
 

Episode 26: Exploring Gut Wellness with Dr. Liz Cruz

In this insightful episode of Discovering Nutrition with Cronometer, we welcome Dr. Liz Cruz, a renowned gastroenterologist and wellness advocate. She shares her expertise on optimizing gut health, the critical role of probiotics, and the link between diet and digestive wellness. With a deep dive into holistic approaches, Dr. Cruz discusses her journey from traditional medicine to the forefront of digestive health innovation, offering listeners practical advice on enhancing their gut health naturally.
 
Key Notes:
Introduction to Dr. Liz Cruz: Learn about Dr. Liz Cruz's extensive background in gastroenterology, her awards, and her shift from conventional medical practices to embracing holistic health solutions.
The Importance of Gut Health: Explore the significant impact of gut health on overall wellness, highlighting the essential roles of probiotics and natural supplements in maintaining digestive health.
Holistic Approaches to Digestive Health: Gain insights into Dr. Cruz’s journey towards integrating holistic practices into her treatment plans, including the creation of her wellness products like "Everyday Enzymes."
Practical Advice for Listeners: Receive practical dietary tips to enhance gut health, such as reducing processed foods and increasing intake of greens and water. Learn about the benefits of probiotics and other natural supplements.
 
www.drlizcruz.com
www.facebook.com/DrLizCruz
www.linkedin.com/DrLizCruz
www.twitter.com/DrLizCruz
 
www.cronometer.com
 

Episode 25: Nutrition’s Role in Graceful Aging: A Conversation with JJ Virgin

In this illuminating episode of Discovering Nutrition with Cronometer, we get a chance to chat with Hall of Famer nutrition and fitness expert JJ Virgin, and dive into the powerful impact of nutrition on aging gracefully. JJ shares her journey from a fitness enthusiast to a leading voice in the movement for women to embrace aging with strength, boldness, and vitality. Through her personal stories and professional insights, JJ illustrates the transformative role of nutrition and fitness in achieving not just longevity, but a vibrant, empowered life at any age.
 
Key Notes:
Introduction to JJ Virgin: Learn about JJ's pioneering work in nutrition and fitness, her passion for empowering women, and her remarkable journey in the health and wellness industry.
Power of Nutrition: JJ discusses the critical role nutrition plays in aging powerfully, sharing how strategic dietary choices can lead to improved strength, vitality, and overall health.
Success with Cronometer: Discover how JJ utilized the Cronometer app to facilitate her husband's impressive weight loss journey, shedding light on the importance of tracking nutrition and activity for sustainable health outcomes.
Aging Powerfully: JJ advocates for a proactive approach to aging, emphasizing the importance of muscle strength, flexibility, and mental resilience. She offers practical advice for women to harness the healing power of nutrition and embrace their potential at any age.
Personal Insights: JJ shares her personal commitment to fitness and nutrition, including her own practices and how they have evolved over the years to support her vision of aging powerfully and healthfully.
Advice for Listeners: Drawing from her extensive experience, JJ offers actionable tips for listeners to start taking control of their health today, regardless of their age. From tracking dietary intake with Cronometer to prioritizing protein and exercise, JJ provides a roadmap for empowering oneself through nutrition and fitness.
 
www.jjvirgin.com
www.instagram.com/jj.virgin/
www.facebook.com/JJVirginOfficial
www.twitter.com/jjvirgin
www.youtube.com/@jjvirginvideos
 
www.cronometer.com