Episode 51: Ferritin, Fatigue, and Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RD

51st Episode of The Up & Running Podcast is LIVE!Ferritin, Fatigue & Falling Short: The Iron Episode Every Runner Needs with Carolyn Stocker, RDIn this episode, Coach Lauren sits down with Registered Dietitian, Carolyn Stocker, to tackle one of the most essential – and often overlooked – components of endurance performance: Iron & Ferritin. Whether you're a seasoned marathoner, new to endurance sports, or somewhere in between, understanding iron's role in your body can be the game-changer you didn’t know you needed.Carolyn breaks down everything endurance athletes should know about iron and ferritin, from the science to the practical strategies that can make a real difference in training, racing, and recovery.In this episode we dive into: General Iron & Ferritin QuestionsThe role of iron in endurance performance and overall healthHow ferritin differs from iron and why it mattersSymptoms of low iron or ferritin in athletesThe impact of iron deficiency on endurance, energy, and recoveryWhy endurance athletes—especially runners—are at greater riskHow we lose iron and what causes depletion, especially in training Iron Absorption & NutritionTop dietary sources of iron for endurance athletesBoosting iron absorption—especially from plant-based foodsFoods and habits that inhibit absorption (and how to avoid them)Nutrient timing and its effect on iron uptakeThe difference between heme vs. non-heme iron Supplementation & Blood TestingWhen to consider iron supplementationRisks and symptoms of high iron levelsHow often should athletes test their iron and ferritin?Optimal levels for males vs. femalesCan ferritin ever be too high?How long does it take to restore depleted levels? Training, Recovery & Iron LossHow intense endurance training affects iron storesWhy female athletes may be more at riskHow altitude training influences iron and ferritin levelsLong-term strategies for maintaining healthy iron statusThe difference between iron deficiency anemia and low ferritin without anemiaIf you've ever felt fatigued mid-run without explanation, struggled with recovery, or just want to optimize your nutrition as a runner—this episode is for you!Don’t forget to subscribe and share this episode with a fellow runner! You can find this podcast on Apple Podcasts and Spotify.Got questions for the show? DM Coach Lauren on Instagram @thepersonalizedrunningdocLooking to follow up with Carolyn, check out her website: https://www.carolynstockerperformance.com/ & IG page: @castocker_rdAND LADIES! Join us for the REVIVE Running Retreat, happening Sept 25–28 in Dennis Port, Cape Cod, MA. Learn more and secure your spot today thepersonalizedrunningdoc.com/events/revive-running-retreatLinksInstagram: https://www.instagram.com/thepersonalizedrunningdoc/Website: https://thepersonalizedrunningdoc.comActionable StepsSchedule a Discovery Call: https://thepersonalizedrunningdoc.com/scheduleFree Resources for Runners: https://thepersonalizedrunningdoc.com/resources