Fuel, With Nutritionist and D1 Athlete, Katie

Guest: Katie — nutritionist, educator, former Division I tennis player (University of Vermont), former high school coach, now teaching Human Nutrition in Denver, CO. Episode summary: This episode feels like a conversation among friends. We celebrate Caitlin’s last day on the podcast and dive into food, fuel, and how nutrition supports both performance and everyday life. Katie shares her athletic and coaching background, her transition into nutrition, and practical strategies for fueling athletes and busy people. We explore micronutrients, the microbiome, differences between endurance and performance sports, underfueling in college athletes (especially females), and the social and cultural role of food. Notable quotes: “Foundation in nutrition.” “Some of the biggest moments are moments of failure.” “Life is not a linear path.” “Fuel for performance.” “Daily habits are the foundation.” “Make every bite count.” Key topics & takeaways: Background: D1 tennis at UVM — a balanced college experience that fostered lifelong friendships; eventual burnout led to coaching and a pivot into nutrition. Career pivot: Studied political science/law prep, then shifted to a master’s in nutrition — an example that career paths aren’t linear. Coaching: Eight years coaching high school boys and girls tennis informed her approach to athlete fueling and development. Sport-specific fueling: Endurance sports (running) vs. performance sports (tennis) require different fueling strategies; athletes should tailor intake to sport demands. Male vs. female athletes: Physiological differences matter — underfueling affects health and hormones, especially in female athletes. Micronutrients & mental health: Brightly colored fruits and vegetables provide vitamins, minerals, antioxidants that support physical performance and the microbiome–brain connection. Practical morning fueling: Prep the night before — overnight oats, chia pudding, or Greek yogurt with berries are simple, nutrient-dense starts. Carbohydrates for performance: Endurance athletes need adequate carbohydrates for glycogen; “make every bite count.” Daily habits: Small, consistent nutrition habits form the foundation for performance and well-being. Culture & food: Food is communal and celebratory — nutrition education should respect social and cultural roles of eating. Influencer trends: Be cautious of market trends (e.g., overemphasis on protein); aim for balanced, evidence-based choices. Quick tips from Katie: Prepare simple breakfasts the night before. Prioritize nutrient-dense foods to start the day. Tailor fueling to your sport and training intensity. Focus on micronutrient-rich produce for both body and brain. Educate athletes on adequate intake to avoid underfueling. Who this episode is for: Athletes (high school to collegiate), coaches, nutrition students, parents of athletes, and anyone wanting practical, science-backed nutrition habits that fit a busy life. Call to action: Listen, celebrate food, and focus on small daily habits that build a strong nutritional foundation. Host: Kaitlin (celebrating her last episode) Guest: Katie — currently teaching Human Nutrition in Denver, CO