View all show notes and timestamps on the KoopCast website. Episode overview: Stephanie Howe, Ph.D. is a CTS Pro Coach and nutritionist. She has a Ph.D. in Nutrition & Exercise Science from Oregon State University and a Sports Nutrition Diploma from the International Olympic Committee. She is also the 2014 Western States Endurance run champion. Episode highlights: (25:43) Weight loss for performance: nutrition for performance and nutrition for weight loss are at odds, keep training volume low, start making changes well before your goal race, hormonal effects of undereating and sex differences (37:23) Macronutrient breakdown: dependant on goals, maintaining lean muscle mass, increasing protein relative to carbohydrates, using MyFitnessPal (55:34) Eating as a social activity: diets that limit certain food groups are generally unsustainable, some diets work in the short term due to practical caloric restriction, weight rebound after diets, food should be fun, sustainability of diet is the most important Additional resources: Dynamic Energy Balance Figure Example of factors that impact EI and EE (Full article) My Fitness Pal most user friendly to track intake USDA Food Data Central. Most accurate database for food composition Harris-Benedict equation SUBSCRIBE to Research Essentials for Ultrarunning Buy Training Essentials for Ultrarunning on Amazon or Audible. Information on coaching-https://www.trainright.com Koop’s Social Media: Twitter/Instagram- @jasonkoop