Fueling Endurance: Nutrition, Hormones & Performance with Ashley Shrader, DNP

In this episode of Little By, Kristin Oja, DNP, and Ashley Shrader, DNP, dive deep into what it really takes to fuel endurance athletes—from macros to mitochondria. They bust myths about weight gain during training, break down hormone differences between male and female athletes, and share why magnesium and electrolytes are non-negotiables. You'll hear about the latest in biomarker tracking, tech tools for recovery, and the role of leptin, intestinal permeability, and personalized supplementation. Whether you're training for a marathon or just trying to optimize your energy, this convo is packed with must-know gems. Chapters 00:00 Introduction to Endurance Athletes' Needs 03:13 Understanding Hormonal Health in Endurance Athletes 06:01 Nutrition Myths and Misconceptions 09:02 The Importance of Macros for Endurance Training 12:10 Tracking Biomarkers for Optimal Performance 14:51 The Role of Technology in Training 17:51 Supplements and Micronutrients for Endurance Athletes 22:54 Understanding Intestinal Permeability in Endurance Athletes 24:44 The Role of Magnesium in Athletic Recovery 27:14 Exploring Mitochondrial Dysfunction and Recovery Strategies 28:44 Hormonal Differences in Male and Female Athletes 32:41 The Impact of Leptin on Fueling and Performance 33:37 Navigating Female Hormones and Training Cycles 35:39 Body Composition vs. Fueling: A Deeper Look 38:13 Electrolytes and Energy Management During Endurance Events Learn more about Rise Functional Medicine: https://www.risefxmed.com/