Hey, herdlers, Emily Abadi here. You were listening to another installment of hurdle moment from hurdle on today's episode. I am talking to Ashley reverse.

She is a registered dietician and lead nutrition scientist at inside tracker all about training nutrition. What to do when you've got a big goal on the horizon, you're cranking up the frequency, the regularity of your workouts, maybe you're training for a marathon, and you need to know what you should be doing when it comes to your food intake, your hydration intake, your electrolyte intake, your vitamins, your minerals, all the things. We're going to be

getting into absolutely everything today. Let me tell you, it, it always blows my mind when I sit down with such a qualified expert as Ashley. Her wealth of knowledge is apparent from the first thing she says in today's episode. And I was just so grateful for all of her input. I learned a lot. We talk about the specific role that electrolytes play for our hydration and why they are an important thing to keep

in the mix, especially when we are increasing our regular training. And we also talk about what to have pre workout, what to have post workout that Goldilocks, as we deem it today, nutrition amounts when it comes to carbs and proteins and fats and what you need to get in post training to make sure that you're taking care of your body, you're

refueling those glycogen stores and you're helping your muscles repair themselves. So much goodness in today's episode. I did mention that she is the lead nutrition scientist at Inside Tracker. Inside Tracker is a new sponsor to the podcast. So welcome inside

Tracker. And if you are interested in getting 25% off the entire Inside Tracker store, head on over to Inside Tracker dot slash hurdle. No code necessary again. If you don't know about Inside Tracker through their patented analysis of blood DNA and lifestyle, they have created a one of a kind, science,

backed action plan that can help you reach your potential for better than ever reform it and a longer healthier life. Super stoked on this episode, super stoked on all the take. And I know that they're going to give you a helping hand, regardless of what your upcoming goals are.

Make sure you're following along with hurdle over at hurdle podcast. I am over at Emily Abad. And I would love it. If you would leave me a voice mail and ask me any of your questions, whether it's on this subject,

other subjects, I am all ears. I would love to answer one of your questions in an upcoming episode. The link to do that is in the show notes with that. Let's get to hurtling.

Today I'm sitting down with Ashley Reaver. She is the lead nutrition scientist for Inside Tracker. She's also a registered dietician. How you doing today?

Good thing, Emily. How are you?

I'm so good. I'm so excited that we're sitting down to do this selfishly because I just need to soak up so much of your knowledge at this very moment.

So we're sitting down today to talk a little bit about nutrition, specifically when it comes to a training cycle, a lot of running, a lot of activity, which means that without a doubt, we have to adjust what we're taking into our bodies, correct?

Absolutely. Definitely the amount as well as maybe focusing on some nutrients a little bit more specifically to super important. So we're sitting down here today and I called Ashley into the mix because her and I had the opportunity to chat through my inside tracker results. Now full disclosure inside tracker is a relatively new sponsor on hurdle, but I discovered inside tracker, I gave it a whirl and this partnership came together super naturally. And I can't even begin to tell you how happy

I am that I took the time to do something like this. My inside tracker experience involved, blood work, a DNA swab, and then through the app, I am able to take that information, compare it to some of the information I have from different fitness wearables and get a holistic picture of what's going on in my body, which is just something I never did before.

Yeah, it's pretty awesome. I think most people we have a ton of data on ourselves, but if you can't make any insights or you can't take any actions from all of that data, then what's the point.

And that's really the goal of inside tracker is to pull together your physiological data from wearables, data from your blood, as well as what your DNA tells us to put together an action plan for you.

Make sense. So my personal action plan and then I'll stop talking about me is what when we when we spoke the last time when we connected over the phone, we were talking a little bit about how I had been feeling a little bit tired and reflected in my blood work was that my iron was a little bit low. And so were my third and levels, which made a lot of sense. And I found out in retrospect that this is actually something that a lot of women struggle with.

Yeah, absolutely. And iron deficiency is the most common nutrient deficiency in the United States, about 30% of pre-manopausal women do not take in enough iron.

Obviously, iron needs are a bit higher if you have a regular loss of blood. But also if you add on top of that activity running when your foot strikes the ground red blood cells passing underneath your foot can rupture, then your body has to recycle those as well as if you don't take in a lot of iron from your diet.

From most people in the United States, red meat is kind of the go to food for iron, although mollusks, muscles, oysters, clams and octopus are also really good source of iron.

But if those two things are in your diet, almost on a daily basis, it is pretty difficult to get in enough iron to meet those really kind needs.

...