In The Flow
102 episodes - English - Latest episode: 16 days ago - ★★★★★ - 77 ratingsJoin accredited performance nutritionist, endurance coach, and plant-based mountain athlete Jackson Long as he explores the intersections between endurance, plant-based eating and performance nutrition, human and planetary health, and mindfulness to fuel the flow of meaningful movement.
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Episodes
Thoughts on Food Philosophy | Veganism, Performance, and Ethics
August 21, 2020 20:13 - 32 minutes - 14.7 MBConnecting with a bigger purpose behind what we eat is critical for long term success and sustainability as humans and athletes. I check in with a status report on my own food and nutrition philosophy with discussions on veganism vs. plant-based, ethical and moral implications of what we eat, and why athletes should look beyond performance in diet. Visit intheflownutrition.com to learn more about all things In The Flow.
Eden Morris MS RD on Mountain Nutrition
August 14, 2020 12:59 - 1 hour - 28.4 MBI sit down for a conversation exploring nutrition for mountain athletes and evolving our relationship to sport, our bodies, and food with Registered Dietitian Eden Morris.
Friday Flow: The Menstrual Cycle and Athletic Performance
August 07, 2020 19:11 - 16 minutes - 11.6 MBHow does the menstrual cycle affect athletic performance? A brand new meta-analysis and systematic reviews aims to answer that question. I share the findings.
Athlete Nutrition and Mindset Q&A w/ Lizzie Larkins
July 31, 2020 15:17 - 1 hour - 36.5 MBMountain athlete, nutrition nerd, ski coach, and insightful human Lizzie Larkins returns to the show to answer listener questions about plant-based nutrition for athletes, discuss healthy mindset around things like Strava and competition in the era of COVID-19, and more.
Friday Flow: reframe your relationship to sport
July 24, 2020 19:33 - 40 minutes - 22.7 MBWhat does your relationship with sport actually look like? Have you been struggling with motivation with the lack of competition and feelings of uncertainty? You're not alone, but it's time to take a look at your relationship to sport and hit the refresh button.
Friday Flow: how much protein do endurance athletes need?
July 10, 2020 19:25 - 37 minutes - 21.2 MBWelcome to another installment of The Friday Flow, where I take a quick dive into a specific topic to help you in your quest to achieve excellence as an athlete and human. This week in the flow I discuss protein for endurance athletes: why is it important, how much do we need, and where should we get it? Listen in for discussions on specific recommendations, how much protein I eat in a day as a vegan endurance athlete, as well as my philosophical thoughts on the redefinition of protein qua...
John Slater | the jedi path of movement and meditation
July 03, 2020 15:42 - 1 hour - 38 MBI sit down with my friend and fellow athlete meditator john slater for a candid conversation about the parallel threads between movement and mindfulness.
guided meditation #2: moving meditation for cyclists
July 03, 2020 15:23 - 9 minutes - 13.3 MBI share a short and simple moving meditation to be used while on a bike ride to cultivate greater awareness, mindfulness, and concentration while pedaling.
Friday Flow: the paradox of weight loss for athletes
June 26, 2020 21:29 - 33 minutes - 46.3 MBthere’s no doubt that body mass is an important metric for endurance sports like cycling or running, but there also exists a paradox of which the focus on weight undermines the other arguably more important determinants of success, health, happiness, and performance in athletes. In this short discussion, I share some thoughts and some realism on the topic of weight loss and why I urge athletes take a step back and ask the ever important question: why?
friday flow: the paradox of weight loss for athletes
June 26, 2020 21:29 - 33 minutes - 46.3 MBthere’s no doubt that body mass is an important metric for endurance sports like cycling or running, but there also exists a paradox of which the focus on weight undermines the other arguably more important determinants of success, health, happiness, and performance in athletes. In this short discussion, I share some thoughts and some realism on the topic of weight loss and why I urge athletes take a step back and ask the ever important question: why?
The Friday Flow: Should You Drink Coffee?
June 19, 2020 15:24 - 23 minutes - 14.7 MBCoffee. The most widely used psychoactive drug (caffeine) and one of the top traded commodities on the planet. Is it something we should avoid? Should we drink it for health or performance? What does the science say? In this short episode, I break down some of the main evidence around coffee and caffeine and whether you should be concerned about your intake or lack of it - and address some of the main questions around it like is coffee dehydrating? Is it bad to be dependent on caffeine? More...
3 Nutrition Mistakes Athletes Make
June 08, 2020 16:13 - 58 minutes - 30.9 MBA cornerstone of improving and progressing as an athlete is learning from mistakes and failures, and the job of coaches and practitioners is to support this growth. Nutrition is a critical piece of this, and many endurance athletes struggle with navigating the nutritional demands of their sport. These 3 mistakes are very common and once addressed and dialed in, can make a tremendous impact on your performance.
The Athlete's Gut — Patrick Wilson, RD, PhD
May 22, 2020 14:47 - 59 minutes - 31.6 MBIf you’re an athlete, particularly an endurance athlete, chances are you’ve experienced some kind of gastrointestinal distress or problems, shall we say, in the area of digestion before, during, or after exercise. It’s a very complicated topic, as both the causes and solutions are far from clear cut. But this week’s episode I sit down with registered dietitian and PhD researcher Patrick Wilson to hear about his new book, The Athlete’s Gut, and some of the latest research on the topic so tha...
Is a Vegan Diet Detrimental to Athletic Performance?
May 15, 2020 15:58 - 54 minutes - 29.2 MBThis week, I'm back with another installment of the Research Report, a series that takes a deep dive into scientific research studies or papers to analyze the methods, results, and conclusion around the article and add commentary and philosophical discussion to help live more healthfully and optimally as athletes and humans. Today we look at a new study published analyzing vegans vs. omnivore athletes and how measures like VO2max, submaximal endurance performance, and muscle strength compare...
Meditation for Athletes
April 24, 2020 19:18 - 58 minutes - 26.6 MBPracticing meditation has been one of the most important habits in my life, both as a human and athlete. I take a break from the nutrition side of things to share my thoughts on the benefits of meditation, how it fits into the context of sport, why now more than ever we should develop a practice, and end with a short, 10 minute guided meditation session.
Professional Cyclist Toms Skujiņš
April 16, 2020 17:40 - 57 minutes - 30.6 MBToms Skujiņš is a professional Latvian road cyclist for Trek-Segafredo based in Girona, Spain and Boulder, Colorado. I sit down for a chat with Toms about staying motivated during quarantine, philosophies around sport and nutrition, lessons learned from the pro peloton, and what it's like to wear the polka-dot jersey at the Tour de France. Follow Toms on social media @tomashuuns.
Ask Me Anything #3
April 10, 2020 13:46 - 1 hour - 35.9 MBI answer listener questions ranging from plant-based supplementation, recovery nutrition, musical tastes, what's the deal with collagen, my thoughts on oil in the diet, and more. For full show notes and references, visit intheflownutrition.com/blog.
Christie Aschwanden on the Art and Science of Recovery
April 03, 2020 17:20 - 44 minutes - 24.7 MBChristie Aschwanden is a science writer, journalist, and endurance athlete. In her book Good to Go she dives into the science behind recovery and looks critically at many of the popular recovery modalities to answer the question: what actually works? I chat with Christie about the big picture perspectives on recovery and how to gain confidence and stillness as an athlete and prioritize the things that actually benefit performance.
Staying Proactive During COVID-19 for Athletes with Vic Johnson
March 26, 2020 16:50 - 1 hour - 43 MBAs COVID-19 sweeps its way across the planet, everything is changing in a way that is beyond anything we've ever experienced. Today I sit down with my good friend Vic Johnson to chat about how athletes can stay positive, proactive, and productive during a global pandemic. We talk training, creating your own "epic", pandemic shopping food choices, core routines, and more. Vic is a plant-based mountain ultra runner, future dietitian, and handsome, compassionate human. Find him on Instagram @ve...
Sports Dietitian Gemma Sampson: Nutrition for Endurance Athletes
March 18, 2020 13:00 - 1 hour - 41.2 MBAdvanced sports dietitian Gemma Sampson beams in to the podcast from COVID-19 lockdown in Girona, Spain for a conversation on the common mistakes athletes make when it comes to fueling and nutrition, relative energy deficiency in sport, plant-based performance, favorite recipes, considerations for young athletes, and more. For more on Gemma, check out her website at dietitianwithoutborders.com.
Fueling for Dirty Kanza: Solving the Fuel Crisis for Ultra Endurance
March 12, 2020 20:01 - 1 hour - 34 MBFueling for an ultra endurance kind of event is daunting and there’s a lot of information out there. Some good, some not so good. So my goal today is to help sort through things through an evidence informed position and figure out how to best fuel for something like the Dirty Kanza. I’ll talk about substrate utilization, high carb vs low carb, nutritional periodization, training the gut, and more. For show notes, visit intheflownutrition.com
Why Does Food Matter?
March 03, 2020 20:38 - 52 minutes - 28.4 MBWhy does food matter? It can be easy to get so zoomed in on performance and health that we miss the bigger picture. Forget about things like ethics and the environment, and how our food choices impact things bigger than ourselves. But connecting with a greater why for eating in a certain way, or making an effort to give a couple more sh*ts about what we eat can have a huge return on our own health, our contribution to the planet’s health, and the animals we share it with. In this podcast, I ...
Introducing: Fueling for Dirty Kanza
February 25, 2020 16:33 - 36 minutes - 20.8 MBIn preparation for the 2020 Dirty Kanza 200 mile bike race in 3 months, I'm introducing a new series documenting the training and nutrition demands from an evidence-based translation of science into practice. In this introductory episode, I break down what the DK is all about, my goals with this series, and what to expect in future episodes. For more, visit http://intheflownutrition.com.
The Athlete's Plate
January 31, 2020 20:53 - 1 hour - 43.5 MBNutrition is often characterized as this highly complex science that can overwhelm us easily, and as athlete’s we already have a lot going on from training and competing, travel, gear, and other commitments. But it doesn’t require degrees in nutrition or a deep level knowledge of the science to make good food choices - at the end of the day, it really comes down to what you put on your plate on regular, consistent basis. In this solo episode, I break down some of the key components to any ...
Fueling the Love of Nordic Skiing with Lizzie Larkins
January 23, 2020 14:00 - 1 hour - 36.4 MBThis week on the show I sit down with Lizzie Larkins, a senior on the University of Vermont nordic ski team to chat about the lifestyle of a nordic skier and the lessons she’s learned going through some periods of overtraining and underfueling and how she now applies her studies as a nutrition major to training and racing. We also discuss RED-S in the nordic community, her favorite foods, finding a balance with social media, and plenty more. This is a fantastic conversation for any young a...
Performance Nutrition Perspectives for Climbers and Beyond with Tom Herbert
January 09, 2020 20:12 - 2 hours - 57.2 MBI sit down with performance nutritionist and climbing nutrition specialist, Tom Herbert for a conversation ranging from nutritional considerations for climbers, to addressing RED-S in the climbing community, myth busting specific nutrients for athletes, and differing perspectives on plant based nutrition. To learn more about Tom, visit useful.coach.
Season 2: 2019 Reflection and a Glimpse Forward
January 04, 2020 00:57 - 18 minutes - 25 MBI reflect on 2019 and discuss what I'm looking forward to in 2020, and what to expect with the show in the new year.
Abby Mickey on the Trials of Professional Cycling and Life After Sport
December 09, 2019 21:45 - 1 hour - 37.3 MBI sit down with my dear friend, Abby Mickey for a candid conversation on life as a professional cyclist, her struggles through a tumultuous career, nutrition, and what life now looks like after transitioning out of professional sports. For more on Abby, check out Freewheeling, the new podcast from the CyclingTips network: https://cyclingtips.com/2019/12/introducing-freewheeling-a-new-podcast-with-abby-mickey/
The Performance Mindset with Sonya Looney
November 26, 2019 20:02 - 1 hour - 30.1 MBThis week I bring you all a conversation with an amazing athlete and human, Sonya Looney. For the unfamiliar, Sonya is a professional mountain biker who has an impressive palmares in ultra-distance races including winning the world championships in the 24-hr distance in 2015 and crushing it all over the globe from Mongolia to South Africa. She is now a fellow podcaster, renowned speaker, author, and figure in the sport mindset and performance world and just has a lot of really great stuff to...
Critical Nutrients for Endurance Athletes with Dr. Stephen Parcell
November 18, 2019 17:18 - 1 hour - 33.3 MBAs athletes, we often ride that very fine line between maintaining and over reaching in training and balancing all the other things we have going on in our lives. As such, it's useful to learn to listen to our bodies while also monitoring and measuring critical nutrients like iron and vitamin D, and understanding what too much exercise looks like. This week on the show, I sit down with naturopathic physician and master's cyclist Dr. Steve Parcell to chat critical nutrients for athletes, cons...
Ask Me Anything #2
November 11, 2019 23:08 - 48 minutes - 26.3 MBI'm back with another questions and answers session hitting topics like raw vs. cooked food, athletic starvation/energy availability, rest days, intuitive eating, and more. Please consider leaving a review on Apple Podcasts and subscribing wherever you listen to podcasts.
What's the Deal with Fiber?
October 27, 2019 22:07 - 1 hour - 42 MBAs an homage to my previous podcast, Thought For Food, I want to repost some of my favorite episodes. Starting off with one of my proudest - What's the Deal with Fiber. My co-host Aaron Stuber and I break down everything you need to know about the world's most underrated and wonderful nutrient. As you'll hear, fiber feeds the vast colony of intestinal bacteria - our microbiome - to fuel the good ones doing all sorts of awesome stuff including immune function and cancer growth prevention, and...
My Top 5 Foods for Plant-Based Athletes
October 20, 2019 18:54 - 43 minutes - 23.9 MBThis week on the pod, I share my 5 favorite foods and 5 favorite meals for athletes either new to plant-based eating or who want to simply add some new ideas into their routine. It can seem daunting to start eating more plants as an athlete, and what to even buy at the grocery store is the first hurdle to overcome. So I’ve chosen 5 foods and 5 meals (which include all of the foods) to get you started, and each one is evidence-based for health and performance, and also inexpensive and accessi...
Is Meat Healthy Now?
October 11, 2019 15:43 - 40 minutes - 22.9 MBIn another installment of my series, The Research Report, I break down the recent set of papers published in the Annals of Internal Medicine that recommend us not to reduce our intake of red and processed meat based on the evidence. For more info and relevant links and resources, visit intheflownutrition.com/blog.
Nutrition for Mountain Athletes with Sports Dietitian Rebecca Dent
October 03, 2019 16:08 - 58 minutes - 30.9 MBI talk nutrition for mountain athletes with performance dietitian Rebecca Dent. We discuss fad diets, the unique needs of ultraendurance athletes, plant-based nutrition, and the connection between what we eat and tapping into flow. For more on Rebecca, visit https://www.rebeccadent.co.uk/
On Quitting Social Media
September 28, 2019 01:06 - 57 minutes - 30.6 MBSocial media has become a ubiquitous piece of our cultural fabric, but do the positives outweigh the negatives? I share my thoughts on why I quit social media, craving attention vs. paying attention, the attention economy, digital minimalism, the Four Horsemen of the Social Media Apocalypse, and more. For more info, resources, and links mentioned in the episode, visit intheflownutrition.com/blog.
The Research Report: Relative Energy Deficiency in Sport
September 13, 2019 17:16 - 39 minutes - 22.1 MBA key concern for athletes is low energy availability, and the consequences can be significant on health and performance. A recent concept and discussion point in the field of sport nutrition and exercise science is Relative Energy Deficiency in Sport, also known as RED-S. It's an incredibly important thing to be aware of as athletes, so in this installment of The Research Report, I break it down based on some of the latest literature on the topic. I discuss: My own personal connection to R...
Ask Me Anything #1
September 06, 2019 20:27 - 58 minutes - 31 MBQ&A's are one of my favorite parts of the podcast flow. This week is the first Ask Me Anything, and I answer listener questions ranging from protein science, plant foods to make muscle gains, the validity behind Wim Hof and cold exposure, cultivating a community of like-minded people, and more. Thanks to everyone who submitted questions, and for things In The Flow, visit http://intheflownutrition.com
Finding the Plant-Based Endurance Flow | Laura Stamp
August 30, 2019 10:00 - 1 hour - 43.6 MBI sit down with fellow plant-based mountain athlete and friend Laura Stamp to chat about growing up as an endurance athlete, burnout in sport, Guillain-Barre syndrome, fueling ultra-endurance exercise on plants, and more.
The Research Report: Nutrition of Elite Cross Country Skiers
August 21, 2019 18:05 - 39 minutes - 22.4 MBIn the first installment of a new series on In The Flow called The Research Report, I break down an interesting and relevant article in the nutrition scientific literature to help bring more awareness and science literacy to athletes. This week, we take a look at an observational trial quantifying and analyzing the nutritional intake of elite cross-country ski racers during a heavy block of training and a simulated sprint race. We'll talk about macronutrients, relative energy deficiency, ...
What I Learned In 100 Hours of Meditation
August 06, 2019 19:12 - 1 hour - 33.6 MBI share my thoughts on the practice of meditation, including my recent 10-day silent retreat experience, general benefits of meditation, and how its influenced my feelings about social media, athletic performance, and more. For more resources, check out http://intheflownutrition.com.
The Science of Recovery Nutrition
July 26, 2019 17:52 - 47 minutes - 25.7 MBIt should come as no surprise that recovery is absolutely, without question, a critical factor in exercise performance. Recovering from and adapting to the training and stress we subject ourselves to through exercise is how we get stronger. Nutrition is part of this puzzle. In this episode of In The Flow, I discuss the science behind why food is so important in the recovery process, from the acute/short term to the chronic/long term considerations. I hit on things like: The three main facto...
Training for the Uphill Athlete with Scott Johnston
July 18, 2019 20:06 - 1 hour - 37.5 MBScott Johnston is an endurance coach, author, alpinist, and co-founder of UphillAthlete.com. We discuss his new book, Training for the Uphill Athlete, endurance metabolism and nutrition, fat adaptation, overtraining syndrome, strength training for endurance athletes, and more.
Lifestyle Medicine for Athletes feat. Aaron Stuber
July 05, 2019 11:00 - 1 hour - 48 MBI sit down with my dear friend and previous Thought For Food co-host, Aaron Stuber to talk about the concept of Lifestyle Medicine and how it can be applied to active people and athletes. Aaron is a Lifestyle Medicine board-certified registered nurse, health coach, mountain athlete, and dad. We discuss the 6 pillars of Lifestyle Medicine, meditation, social media, exercise addiction, and more. Learn more about what Aaron is up to at http://aaronstuber.com
Are Carbohydrates Evil?
June 28, 2019 13:14 - 1 hour - 40.4 MBCarbohydrates, perhaps more than any other nutrient found in food, has drawn years of controversy, confusion, and even fear. Today on In The Flow, I break down the fundamentals of carbohydrates and look at this class of macronutrient through an evidence-based lens, and connect to some reason and sense to help you better understand the truth. In this conversation, we'll discuss: the basic definition and function of carbohydrates from a biochemical and physiological perspective. how we arri...
Climbing with Purpose over Performance | Tyler Landman
June 19, 2019 17:34 - 1 hour - 39.5 MBThe sport of climbing demands a tremendous combination of strength, technique, mental fortitude, and determination. However, even at the top of the sport's ranks, it's common to struggle with many of the challenges the every day athlete faces — burnout, injury, obsession, and questioning one's purpose with sport. Tyler Landman is a professional climber that has recently shifted his relationship to the sport to find more balance and flow through purpose over performance and redefining what me...
The Inextricable Link Between Diet and Environmental Sustainability
June 11, 2019 21:09 - 43 minutes - 24.1 MB"The food we eat and the way we produce it will determine the health of people and planet, and major changes must be made to avoid both reduced life expectancy and continued environmental degradation." -The EAT-Lancet Commission on healthy diets from sustainable food systems Our food choices have perhaps the greatest impact on the environment out of any of our individual daily choices. It's impossible to separate the two, but we have a ton of control. In this week's episode, I discuss a ...
Treading Lightly & Moving Swiftly in the Mountains w/ Abby Mitchell
May 31, 2019 21:46 - 1 hour - 93.2 MBAbby Mitchell is a professional trail runner, plant-based athlete, and mountain enthusiast. We talk fueling and thriving as a plant-based endurance athlete, what flow means to her, and more.
Nutrition For Athletes: A Manifesto
May 24, 2019 19:54 - 41 minutes - 61.3 MBTo continue with setting the stage for In The Flow with some introductory episodes, this week I provide an overview, macro-level discussion of my philosophy around nutrition for athletes, and how I intend to share nutrition education in future episodes. The goal of this podcast is to combine an evidence-based approach to sports science and nutrition with a more zoomed out, lifestyle perspective in order to find flow and sustainability as active humans. For more, check out http://intheflow...
Hillary Allen's Warrior Path
May 16, 2019 00:18 - 1 hour - 90.8 MBI sit down with professional ultrarunner, science enthusiast, and mountain athlete, Hillary Allen to chat about the athlete's warrior path, how she views strength, gravel bikes, and more. You can follow Hillary on Instagram @hillygoat_climbs. For more nutrition and mountain athletic content, visit http://intheflowpodcast.com.