RAD - Real Athlete Diets

RAD Spring CSA box is live now💥 1 box/1delivery. Link in bio. Order directly from the RAD website. Email for questions. 1-2-3-GO! **t

I am forever humbled when someone asks me to fill in this gap. The Olympics are a large part of my childhood memories. My sisters and I have our Mom to thank for educating and exposing us to such a dream. Feeding an Olympic medalist as they train for yet another Olympics is…pretty freaking awesome. It is also stressful, and I here for it. I am happy to be first on the list for that call. Biggest thanks to and for the trust in referring. I appreciate you both. **t

RAD has a very rare opening for individual weekly meals. One spot is available, and is open for a professional athlete or previous clients only. Perfect opportunity for anyone training for Paris. Contact Kelly directly via DM here, or [email protected]. Front Range CO only. **t

Emily Hawgood/:human hug/friend/daughter/UROY3/athlete/gold:
Emily Hawgood is a daughter, sister, athlete and friend. She has an MS in Exercise Physiology, and is a professional ultra runner for Adidas Terrex. Although she lives in the US presently, the pride she has for her native Zimbabwe pours from her soul. Dozens of finish line photos pepper the media with Em wrapped in the flag.
She is quite possibly the most lovely human you will ever meet. She smiles with everything, and makes you feel like the most important person in the room. She is incredibly hard working, and has a love for her friends and family like no other. I feel so fortunate to simply sit on a quiet bench and have a good old fashioned catch up chat with her.
“ Emily is the most radiantly positive person I think I’ve ever met — but it’s also so completely genuine and just a part of her soul, that it’s downright contagious. It’s impossible to spend time with Em and not feel like a better, happier human for it”
And if you are ever lucky enough to have her as a pacer in a race “how about just a little jog” will forever be in your heart

Sabrina Little/ #1/virtue ethics/athlete/eye opener:
“Let’s say an athlete is not acting above reproach. Then we see information on said athlete recycled again and again chastised in media by peers for all to see.How are we creating a space where if that person wanted to grow, how are they supposed to be able to? We are not allowing them to. We are almost excluding them from the human community for a mistake. Not allowing them back in” ~Sabrina Little: Singletrack Podcast/S1/E201

This conversation stopped me dead in my tracks, and hurt my heart.
I have yet to meet Sabrina, but am certain that she has literally written the book on how I feel towards the greater endurance sports community. Her soon to be released book, “The Examined Run:Why Good People Make Better Runners” is the epitome of “the why” of the “Do Epic Sh*t” list.
My love of this community comes from the backbone and character of those within it. I am drawn to the helpful and caring nature of the humans who choose to play in the dirt, the mountains and trails. The strong moral compass and need to take care of the planet and those which inhabit it. I am enamored with the common conversations of gushing over each other as humans first, and the podium second. Sabrina’s book delivers the good in sport in spades.
Sabrina is a Mom, wife, professor, writer, and an exceptional endurance athlete.
Her work as a Philosophy Professor focuses on Virtue Ethics, at Christopher Newport University in VA. She also writes a companion column for iRunFar, She recognizes that the growth in our character as athletes, can be the same moral practice necessary to become good citizens.
Sabrina, your work is profound, and we are all here for it.
There are simply not enough thanks for your epic effort.
**t

Ellen Bradley/ #2/Lingit/Kakéin Shee/skier/biologist/peaceful fury:
Ellen is a Lingít skier and scientist born and raised in the Salish Sea (Puget Sound). A child of the People of the Tides, her ancestors come from a place where the Tongass rainforest-painted mountains meet the ocean Lingít Aaní (Southeast Alaska). All of her work is rooted in Traditional Ecological Knowledge, fighting for LandBack and sovereignty.
Last winter she spent weeks on end in her ancestral homeland working at breaking down barriers to accessing snow sports for Indigenous Peoples across Turtle Island.
Ellen is a 5ft 2in superhero, she started skiing the iconic Stevens Pass at the age of 4, and always shows up with the spirit of all that surrounds her. She absolutely loves to dance, is a strong trail runner, and channels the energy from her aunties in her trademark earrings..
Most recently, she was asked to act as a liaison and guide for the newly released collaboration from Alaska with Yo-Yo Ma, Pattie Gonia and Quinn Christopherson. Ellen served as a necessary bridge ensuring that the project remained respectful and protective of the land during the filming of the video for “Won’t Give Up. At 25, she is by far the youngest on this list and is a total dynamo. She is articulate beyond her years and is willing to do whatever it takes to guide the next generation of Native youth to feel at home on the landscapes they come from.I’ve been covertly researching Ellen for months at this point, and have come to the conclusion that she is sort of casually saving the world one turn at a time. I am mystified by how much she has done to create positive change at the mere age of 25. One thing is for certain, I want to know what she has planned next, have her over for dinner and hear all about it...and say thank you.
Thank you Ellen. Thank you for (casually) doing epic s**t, day in and day out.
I am endlessly impressed by you.
**t

Tomorrow RAD begins the countdown for the final 2 spots on the “Do Epic Sh*t” list. One of my favorite things about this list is introducing humans we otherwise would not know. Like the previous three years, #1 will not be who most assume it will be, it is however, who it should be. For those who have followed along over the years, you know we have one extra special award on the last day. The “Do Good Be Better” award will be given to someone who is admired for their contagious heart.

The final three are all women, and two I have yet to meet in person. The pure nature of sport as an act of effecting change, brings me hope. As I get close to wrapping this up for the year, I am overflowing with emotion after putting pen to paper in regards to everyone on this list. You all blow me away. You cats are the coolest, and I love you all very much. **t

Luke Nelson/ #3/protector/advocate/athlete/helper:

Luke Nelson is a multi-sport professional endurance athlete, father, husband, P.A., ski patroller, race director (Scout Mountain Ultras) and founder of Alpine Endurance Medicine, his new wilderness medicine company.
He is a long-time Patagonia/GU/LaSpo/Petzl/Coros sponsored athlete, active member of POW, was part of the U.S. National Ski Mountaineering team (2X World Cups in EU) is a savage mountain biker, climber, coach, and all around badass. You’d also never know it, because he rarely speaks about himself.

He is the kind of race director we need in the outdoor space. Scout Mountain Ultras (SMU) mission has always been to be a catalyst for positive change. The organization is a member of 1% for the Planet, and 42% of the 2023 event were women. SMU offers scholarships for Female, Femme and Non-Binary runners, and created a Women of Scout Discord channel. Collectively, the race organization has donated thousands of dollars to Runners for Public Lands, POW, Footprints Running Camp and the local Irving Middle School Track and XC programs. SMU runners/volunteers have performed over 400 hrs of trail work, holds an annual environmental expo, works with Terracycle, and maintains Trail Sisters approved status.
All of this is organized and spearheaded by Luke and his wifeTanae. Every decision and act is impeccably thoughtful.

And if we were to push all of this aside, know this...Luke is just the kind of human you want to hang out with. He’s the guy you’d want to take a road trip with, climb a 14’r or 2, sit on the grass and share a sandwich with. He’s good people. And good people take care of other people. Luke’s a helper through and through and it sure is nice to know he generously spreads that good around.
It’s really nice to know you Luke. Your impact is powerful and impressive. Thank you for doing epic s**t. Your ethic is contagious.
**t

Bryan Dayton/ #4/restaurateur/defender/leader/motivator:

Bryan Dayton is an undeniable master at the balancing act of training for ultra endurance races while operating a highly successful restaurant group. He is one of the most highly respected restaurateurs in the country, his personality oozes warmth and hospitality, and every single team at each of his award winning restaurants adores him. That’s not lip service, I personally inquired.
He is an absolute gem of a human, and an exceptional lifelong athlete. He is an award-winning mixologist, two-time 50-kilometer trail-running national champion, has finished the Leadville 100 on more than one occasion, and is a next level skier. The guy is bananas, in the best possible way.

Bryan’s hospitality group, Half Eaten Cookie Hospitality (HECH) is committed to giving back to the community and proudly supports No Kid Hungry in the organization’s efforts to end child hunger in America.
HECH has a large focus on sustainability and the benefits of Regenerative Agriculture (RA). Without exaggeration, every single time I join a new RA group or reach out to a ranch, I find that Bryan is already a member, sits on a committee, or has been embedded in the ranch community to the point of ranch owners asking me “do you know Bryan Dayton?”
The guy is constantly educating himself in an effort to be better, do better, and fully understand how to operate his restaurants in the most environmentally conscious way. He is kind, thoughtful, of good heart and fully invested in a life worth living.

Bryan is a Dad, lives in the foothills of Boulder and is simply someone you want to stand next to.
It is a gift to walk alongside you Bryan. Thank you for living a life of epic s**t.
**t

Scott Jurek/ #5/ICON/Big Papa/OG/changemaker:

If there were ever someone in the community of ultra running who is a literal living legend, it is this man. Most know him as Scott, or SJ. He is the famed 7 time (straight) winner of Western States(WS), has victories in the 153 mile Spartathlon, Hardrock 100, Badwater 135-Mile Ultramarathon, He set the FKT on the AT in 2015, is a main character in Born to Run, and two books of his own in North and Eat to Run. The list is endless. In my phone contacts, he is listed as “Scotty J”, but at home in his most important role, he is simply “Big Papa”.
Watching Scott navigate this stage of his career is wildly impressive. His effort to continually give back to the community and sport that has given him so much is pure kindness.
You are likely to bump into him at local running stores, races, supporting another athlete or friend at an event, talk or film. He is a fixture in Boulder, and most often on bike with at least one kiddo in tow.
Scott volunteers globally with Every Mother Counts, POW, the Nature Conservancy, Back on My Feet and Himalayan Cataract Project. He has also been a guide for the visually impaired via Achilles International, Guiding Eyes, USABA, MABVI and for the Blind Marathon Championships.
Scott is a constant at the WS Mile 90 aid station and speaks worldwide on the benefits of a plant based diet.
Staggering right? It will take your breath away how much he gives back.
He shows unwavering support to his wife Jenny and is a super Dad to Raven and Evergreen.
It is acutely obvious that he understood the assignment. We must not simply take and take. We must give back to what gifts we are given in life.
And selfishly, he is my friend. It has been a pleasure to get to know Scott where he is today. To get to know him as a human outside of the athlete, as a humanitarian, and for the deep gratitude he feels towards running.
It is a true honor to have you in this community Scott. The bar you have set is gold and proof that whatever we may want in life starts with taking that first step.
Thank you for a lifetime of doing epic s**t.
**t

Adam Merry/ #6/ultra endurance athlete/dad/husband/protagonist/friend:

“I know who I am when I run” -Adam Merry
This one had me up for more than a while. Adam is someone who deserves the utmost effort and respect in presentation, and I want to do right by him.
Let’s dig into it.
Adam is an exceptional ultra runner, cyclist, climber, and former football prodigy.
He’s a new Dad, a proud husband and dear friend to anyone who spends an easy 10 with him. He has lived his life with a focus on conservation and sustainability, including seven years of work with the Monterey Bay Aquarium Foundation. His partnership with Saucony is by no accident as the brand itself puts forth great effort in utilizing organic cotton, recycled materials in apparel and shoes and holds a commitment to sustainability company wide.
Adam is a multi racial black man and revered by his community, and those he toes the line with. His emotional vulnerability is his hidden strength.
His wisdom is peppered throughout the outdoor industry media outlets, podcasts and interviews as he longs to one day share the podium with another person of color.
Excellence, discipline, work ethic, drive, self awareness, loyal, humble, leader are Adam Merry.
Adam was a member of the USATF MUT Running Team, has graced the final print edition of Trail Runner Magazine and consistently lends his voice to underrepresented BIPOC athletes.
“Trail running brings us closer together and using this connection to talk about issues that transcend the sport is a great use of the connection”
Adam holds the pure belief that the more people we can allow to access trails, the better it will make our sport and in turn everything around it.
I cannot imagine this community without you Adam.
Thank you for your honest heart and transparency. Your presence gives me hope. Thank you for doing epic s**t.
**t

Maria Solis Belizaire/ #8/runner/CEO/changemaker/amiga:
I don’t recall when or where I met Maria. It was sometime 6 or 7 yrs ago, and most certainly at a race or running related event. She is lovely, approachable and her level of humility is a breath of fresh air.

Maria is Afro Indigenous Latina. She is the founder and CEO of Latinos Run and Latinas Run Official. Maria was chosen as a Tedx Harlem speaker for her talk “The Human Race - How Running Impacts Communities of Color”
Maria was a part of Oprah Winfrey’s “Vision Tour” as a speaker and both Latinos Run and Latinas Run Official have been spotlighted by Nike and SNKRS.
2023 saw Latinas Run Official win Strava’s inaugural Year In Sport award in the “Strive for More” category. She is a featured athlete in the 3rd and final episode of the series “Running While Black”, in partnership with Adidas. The series explores racist stereotypes and the future of Black runners.
“Being Afro Latina does not mean I’m not black. I am black, but I’m also of Latin Heritage”
What Maria has accomplished inspires me to do more and be more.
She is strong, empathetic and a fury.
You blow my mind Maria. Thank you for doing epic s**t. The world needs more like you.
**t

Hal Koerner/ #9/athlete/RD/dad/partner/friend/advocate:
Anyone who has spent a minute in the trail running space has likely heard the name Hal Koerner.
His race resume alone has been turning heads for years.
Those lucky enough to know him personally, know the best parts of Hal.
There is something truly special about his innate ease. He can take a difficult conversation and make it approachable. Hal is the essence of cool, and always stylie. He is a fierce giver, a loyal partner, and a dad. All of which is tied together by his trademark megawatt smile. Hal is really freaking funny and silly. He is kind and quiet and has a deep love of music.
He is the owner/founder of one of the most iconic privately owned running stores in the United States, the 17 yr old Rogue Valley Runners in Ashland, OR.
He is the longtime RD for the Pine to Palm 100 and has recently moved form co-directing the Siskiyou Out and Back (SOB) to taking over management of the race. He has helped SOB raise over $200,000 to various non-profits in the last ten years. In 2023, SOB made contributions to Ashland Trails Outdoor School, Family Nutrition Center, Siskiyou Mountain Club, Come Back Alive (a Ukrainian non-profit) and to race partner, Mt Ashland Ski Area.
Hal is the author of “Field Guide to Ultrarunning” and has volunteered at the mile 90 aid station at Western States for the past 11 years.The list goes on and on, but what’s obvious is that the unwavering passion Hal has for this community continues to drive him to guide and elevate the sport into the next era.
Thank you so much for all you do and who you are Hal. You are one of a kind, and we are so lucky to have you. Thank you for doing epic s**t.
**t

Ryan Thrower/ #10/FREETRAIL/friend/runner/creative/figureouterer:
The impactful work of Ryan Thrower has been flooding my inbox for months.
As a co-founder of Freetrail, Ryan is the mastermind behind the production of the company’s podcast, photography, audio, as well as it’s short and feature-length films. He is also credited with designing Freetrail’s iconic signpost logo.
Ryan’s unique ability to blend music and environment in his videos is the telltale sign of his deep love of music. He sees growth in the face of failure, and his ability to discover the beauty within communities is a testament to his lion sized heart. His storytelling is both emotional and honest.
What is most impressive is the sheer number of people across the globe who would call Ryan a friend and brother A staggering 111 emails flooded by inbox stating that he is their ride or die! He is drawn to the small moments that take place in between the big, and is acutely aware of the fragility of life. He is uniquely endearing and a treasure to those fortunate enough to call him a friend.
Thank you for all you do Ryan. Your impact on this community is undeniable. Thank you for doing epic s**t. Go Phillies!
“Less morose and more present. Dwell on my gifts for a second. A moment one solar flare would consume, so why not. Spin this flammable paper on the film that’s my life” **t

a handful of favorite plates from 2023. **t

Let it rip. Somebody get the whiskey💥 **t

I am not sure what has prompted endless scenarios with virtually zero education to guide others on what and how to eat.
As someone with decades of continued education in the sports nutrition space, I recognize that I am not a Registered Dietitian, nor do I have a MS in Sports Nutrition. I spend hours consulting with those who do. This allows me to keep up with and understand those I reach out to. Frankly, it is respectful of their time for me to show up prepared.
Someone with a semester in nutrition from the local herbalist certificate program is not someone I would ask for advice. Someone with a semester included in their acupuncture, or health coach program, is not an area I would ask for nutritional advice. The tell tale sign for anyone who is neck deep in their first nutrition course is the constant talk of protein. And so sets the table for delusional nutrition discussions.
Honestly, if this is the route we are taking, why not ask the random person at the grocery store who is likely to give you their opinion for free.
Case in point, on a long expedition this year the team lead actually believed the nutritional advice spewed from the team physio was accurate and the way to go. I wish I were kidding. Sadly, I am not. He was the loudest in the room, and he only knew what he knew. Which was nothing. And no surprise, the advice he was spewing was that the athlete needed more protein. Again, that is literally all he knew. If anyone had bothered to ask me, they would have already known the athlete was receiving more protein than he could possibly have absorbed. I was outraged and disrespected to my core. The team lead was actually believing a body worker with ZERO knowledge other than what he personally needed. He had no clue about the necessity of fats and carbs, b/c he himself was clearly restricting. There is so much more to what we need outside of protein.This post from Kylee Van Horn RDN makes me feel seen in a battle that should not be. **t

Ready, set, go! Order while you can! As always, very limited and very tasty💥 Link in bio. Click on “the goods” once you’re in the rad site. **t

4 month sx follow up this morning.
“Your range of motion in every direction is where I hope things will be at 9 months. Your dedication to recovery and approaching PT as if it were your job is obvious”.
**t

4 month surgical checkup+rads for my trick hip on 9/19. Fingers crossed for the resurgence of the go bag in the car. **t

The hardest part of expedition work is being away from home. The sweetest part of being on expedition work, is the team you become a part of.

After 30+days of spending 24 hours a day together, one by one we disperse. As I am back home, I find myself gesturing, speaking to or looking for someone who is not here.
What day is it?
What is the date?
Did i make enough sandwiches?
Does Lewis have his shake?
The mind plays tricks. Reintegrating is odd, clumsy and simply, weird.

Even on the hardest of hard days, this expedition was olympic in all the bestest ways.
And those hard days will never ever outweigh or overshadow the good, the change, the friendship or the river.
**t

tomorrow morning i head back home to colorado. it is bittersweet, as the expedition has two days remaining, yet i have previous commitments that call me home. this team is extraordinary in every member. i was surely the lucky one to be a part of it all. the most heartfelt thank you to each and everyone of you. I love you all so much. thanks for letting me tag along💜 **t

Nutrition matters. Meet Kelly Newlon, our wonderful expedition chef from Colorado. As I swim the Hudson, she ensures I’m energised, nourished, and ready for every day. Thank you 🍽️🙏❤️

It’s funny how a large vessel like a water bottle can make a protein shake feel daunting. Put the same volume of product in an unassuming short glass, and the athlete will throw it back like a shot of tequila. **t

Bread, butter, hot/sweet pickles and Tajin sandwiches. Keeping an ultra endurance athlete out of caloric deficit requires a lot of imagination and constant plug+play. Why are they craving salt, sugar, or fat? Is it because they need to fill the tank immediately? Are the dehydrated, and/or low on protein? The moving parts are endless and change by the hour on an extended assignment. The nutrition evolves into whatever is required to fill the unchecked box. It is never ever what the general public thinks, and more often than not, something as weird as a butter+pickle sandwich with lots of salt/pepper and a squeeze of lime. In this scenario, I ask very few questions to the swimmer himself, but observe his physical/mental state. He is exhausted, laser focused and unnecessary interactions will only drain his tank further. Instead, I rely on the safety kayaker for intel from the day. What did he as for food wise, what did he enjoy/dislike, what was his hydration intake? As his feed bag is unpacked, his caloric intake is easy to tally, and we move forward with the day. **t

Found this in my suitcase as I started packing tonight.
I super needed to see this. Like the sun itself, it gives strength and vitality to all those that are lucky enough to feel its rays. There is much joy and happiness that is coming to you.

Because of your own personal fulfillment, you provide others with inspiration and joy as well. People are drawn to you because they are capable of seeing the warm and beautiful energy which you bring into their lives. You are also in a position in which you are capable of sharing your qualities as well as achievements with other people. You radiate love and affection towards those you care about the most.

You have a significant sense of deserved confidence right now. Life is currently particularly good, and the sun is shining your way as you reach the goals that you set. The Sun provides nothing but good feelings and fulfillment. **t

RAD FALL CSA is LIVE💥 Link in bio. Less than half remain.

RAD FALL CSA drops today! Link in bio. Deliveries begin the first week of October. **t

Looking forward to being a part of this team.
An incredibly important project. Lewis Pugh Foundation Lewis Pugh

📣 SWIM ANNOUNCEMENT 📣 In a few weeks, I will attempt one of the longest and most challenging swims of my life down the Hudson River. Clean rivers are essential in the fight for healthy oceans, and a healthy planet 🌊🏊‍♂️💧

Understanding Vinaigrette In this month’s column, we bring a few very easy and tasty vinaigrettes to a kitchen or bbq near you. Vinaigrettes that can be used for salads, marinades and that have a twist of protein or other nutrients added for additional benefits.