Free Trail fam, welcome back to the program. Of course, I'm your host, Dylan Bowman. Here today with Shannon O'Grady for her second

appearance on the podcast. Shannon is the brand new chief executive officer, the CEO of gnarly

nutrition, recently taking the step up from the operations and product leadership role that she

occupied for many years. Shannon is now the boss. And in addition to being the CEO,

Shannon is also a PhD sports nutritionist

with a humongous brain,

a brain that is filled with a ton of knowledge

that she gladly shares here on the podcast for the second time.

She's also generous with that knowledge in the free trail.

Slack community for all the

great free trail pro members. And without exaggeration, the first episode that we did here with Shannon

a little bit more than a year ago now was one of our most popular episodes ever. I link to that

here in the show notes. So if you're new to the podcast, you should 100% go back and give

episode one with Shannon a listen. And here we are. Back to do it again. Some topics we tackle

today are Shannon's new role as CEO and being a female leader in the outdoor industry. We talk

about micro-neutrients. We talk about metabolism. We talk about carbohydrate versus macro nutrients. We talk about metabolism. We talk about carbohydrate periodization, how to think about that. We talk about salt intake outside of training along with lifestyle hydration and how to optimize both. We talk about thinking about fueling based on grams of carbohydrates versus calories.

We talk about supplementing with protein during ultra races and whether that's useful.

We talk about alcohol's impact on performance.

We recorded this actually before we had Justin on the show.

So Shannon contributes her expertise on that subject too.

But it's just another very educational, dense conversation with Shannon.

She's a great human, a great athlete, a great leader, and a great friend.

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