Wondering what you can realistically do to stay healthy during training, travel, and sick season? That's what Laura Ligos, RD (aka The Sassy Dietitian) and I chat about in Episode 130 of The Eat for Endurance Podcast.

This episode is not about immune “hacks” or doing more. Instead, we break down what actually supports immune health from a nutrition and lifestyle perspective, and explore where athletes often get tripped up when training, underfueling, poor sleep, and life stress stack up.

Laura and I discuss:

• How training, recovery, fueling, sleep, and life stress interact to influence immune function
• The J-curve relationship between exercise and immune health
• Why eating enough is key to preventing illness
• The role of carbs, specific micronutrients, and other fueling patterns
• Why sleep and rest from exercise make your immune system more resilient
• What to do if you’ve been exposed to illness but aren’t sick yet
• Dietary and lifestyle tips for when symptoms start showing up
• Which supplements may be helpful, and when to take them
• How your approach should differ when dealing with respiratory vs GI illness
• Immune health considerations during travel, including foodborne illness

If you’re dealing with stress, constant colds, lingering fatigue, or that frustrating feeling of being almost sick for days on end, this conversation is for you.

🎧 Tune in to learn more!

Links & Resources

• Follow Laura Ligos on Instagram and visit Laura's Website
• In the J-Curve study we mentioned, it's worth noting: "The main limitation in the field is that most of the studies were conducted in military populations. Military intensive training introduces a wide range of bias because this intensive training usually is accompanied with dietary energy deficiency, sleep deprivation, and psychological stress."
• Join my membership, Fuel for Life Crew, for just $39/month (cancel anytime)
• Check out my free nutrition downloads
• Browse my library of nutrition masterclasses (all are included inside the Fuel for Life Crew membership)
• Interested in comprehensive, in-depth 1:1 coaching? Fill out a new client inquiry form (limited spots available)
• Support the podcast by shopping all my affiliate links (e.g. Skratch, Tailwind, Momentous) and joining my Patreon community
• Get in touch at claire@eatforendurance.com

Enjoyed this episode? Please leave a 5-star review and subscribe to help more athletes fuel smarter!

Disclaimer: All information provided is for educational and entertainment purposes only and is not a substitute for individualized medical or nutrition recommendations.

Want to get in touch? Send Claire a message!

Support the show

Thanks for listening! Follow me on Instagram and Facebook (@eatforendurance).