Signed up for the hyrox in December? Or maybe you’ve got a marathon, triathlon, or other race circled on the calendar? Let’s talk about how your nutrition and recovery should change along with your training!

I’m joined by Sean Roberts, Chiropractor and Certified Strength and Conditioning Specialist in Woodinville, Washington. Sean is not only a chiropractor, but also an avid F45 member and has completed many events over the years. He’s been seeing an increase in the number of injuries leading up to competition day in his patients, and hopefully we can help shed some light on how you might need to change your life so you stay healthy!

What HYROX actually is: 1 km runs paired with functional workout stations (sled pushes, farmer carries, wall balls, etc.), repeated eight times. Even if you’re not doing HYROX, these tips apply to other events like marathons, obstacle races, or any big fitness goal where your body is being pushed hard.

Topics Covered:

• Changing your movements to avoid injury

• The role of protein and carbs in your workouts

• Timing your nutrition around your training

• Hydration & electrolytes

• Race-day nutrition.

• Changing your goals: weight loss vs. performance

• Recovery strategies: sleep, rest days, and active recovery that actually helps.

Find Dr Sean Roberts on his website here or his instagram here.

Past episodes with Sean: Lose Fat, Not Muscle and Nutrition Mythbusting

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Today we’re covering two “taboo” subjects: Nutrition and Finance. Amazingly though, there are SO many similarities between the two, and I’ve found that sometimes thinking about a topic from a different angle can help us understand it in a different way.

I’m joined by my husband, Clint Campbell, who is a financial advisor and head of Soundview Financial Group with offices in Washington, Maine and Montana. He’s also a CFP, fiduciary, and has been named Forbes Best-in-State Wealth Advisors in 2023, 2024, and 2025!

Clint has lost 70 lbs himself (I helped him with the last 20) and has a unique perspective on how similar financial advising and nutrition coaching are.

Learn about 1-1 online nutrition coaching to get the support and accountability you need to reach your goals without feeling overwhelmed or spending all your time in the kitchen (or the gym!)

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Supplements can be helpful, but only if you’ve got the basics covered first. In this episode, fellow Registered Dietitian and Nourished Path coach Trisha joins me in breaking down some of the most common questions we get about vitamins, minerals, and trendy powders. From CoQ10 and creatine to magnesium and iron, we dig into what’s worth considering, what’s overhyped, and what to skip altogether.

You’ll hear us share real client stories (like the one spending $300 a month on pills before we cut it down to just a few essentials), practical supplement tips, and why food should always come first.

What we cover in this episode:

• Why supplements should supplement, not replace, healthy habits

• CoQ10 for heart health: what the research really says

• The handful of basics we actually recommend (multivitamin, vitamin D, calcium, iron, magnesium)

• When creatine makes sense and how to take it

• Common pitfalls with supplements (duplication, poor absorption, or marketing hype)

• Food-based ways to boost iron and vitamin C for better absorption

• Signs you might be overdoing it with certain vitamins (like B6)

• How to think critically about supplement marketing claims

By the end, you’ll have a clear framework for deciding what’s actually worth your money—and when you’d be better off buying vegetables instead.

Iron-Rich Foods

Animal-Based (best absorbed):

• Beef (ground, 85% lean) – 3 oz cooked: 2.1 mg of iron

• Beef liver – 3 oz cooked: 5.4 mg of iron

• Chicken thighs (dark meat) – 3 oz cooked: 1.1 mg

• Turkey (dark meat) – 3 oz cooked: 2.0 mg

• Canned tuna (in water) – 3 oz: 1.3 mg

• Sardines – 7 sardines (3 oz): 2.0 mg

• Oysters (cooked) – 6 medium: 4.5 mg

• Eggs – 2 large: 1.0 mg

Plant-Based (less absorbed):

• Lentils (cooked) – ½ cup: 3.3 mg

• Spinach (cooked) – ½ cup: 3.6 mg

• Tofu (firm) – ½ cup: 3.4 mg

• Chickpeas (cooked) – ½ cup: 2.4 mg

• Pumpkin seeds – 1 oz (¼ cup): 2.5 mg

• Quinoa (cooked) – 1 cup: 2.8 mg

• Fortified cereals – varies by brand, typically 4 to 18 mg per serving (check label)

Vitamin C Rich Foods:

• Red bell pepper (raw) – ½ cup: 95 mg

• Broccoli (cooked) – ½ cup: 50 mg

• Strawberries (sliced) – ½ cup: 49 mg

• Kiwi – 1 medium: 64 mg

• Orange – 1 medium: 70 mg

• Tomato (raw) – 1 medium: 17 mg

• Tomato sauce – ½ cup: 22 mg

• Pineapple (chunks) – ½ cup: 39 mg

• Cantaloupe – ½ cup: 29 mg

• Brussels sprouts (cooked) – ½ cup: 48 mg

• Papaya – ½ cup: 44 mg

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