What to eat before, during, and after a run – plus, tips for recovering faster through food and supplements, hydration strategies, how not to gain weight while training, and more.

Chasing Berlin, Part 2: I’m chasing my marathon PR in the Berlin Marathon this September and documenting my training in this blog. I’m covering everything from training to nutrition to recovery and even mindset. If you missed the first post, check it out here. Stay tuned for more to come soon.

One of my favorite parts about marathon training is what I – and now all my friends – like to call “Pizza and Wine Fridays.” When you have to wake up crazy-early on a Saturday to fit in 15-20 mile long runs before it gets too hot, you sacrifice a lot. The obvious: sleeping in, of course. But also Friday post-work happy hour. Though alcohol can be detrimental to running performance, I’ve found that a single glass of red wine (ah, a Napa Valley Cabernet…) the night before a long run – or even the marathon for that matter – is just enough to help calm my pre-run jitters but not too much to negatively impact my performance. (Note that this is totally individual and what works for me may not be the best option for you and I’m certainly not suggesting you add alcohol to your routine if it’s not already a part of it!) Read More



How a model-turned-wellness guru and entrepreneur manages a crazy work schedule – and still fits in training for full and half marathons.

Modeling, teaching Pilates, developing menus for the restaurant she owns with her husband, running… Oh, and she’s opening a new business this fall – what doesn’t Alex Kate Knight do? The Melbournian moved to Manhattan via a stint in Europe on a modeling contract, but it’s safe to say that’s not the only thing that’s keeping her busy now that she’s put some roots down.

“It’s a city of opportunity, and is definitely overwhelming to me like anyone that puts their first step onto this amazing island – but get yourself settled, find your base, and you can fit in any dream that you have,” she says.

For her, that dream included an entrepreneurial component – she supported the opening of coffee shop/café Bluestone Lane, now 12 locations strong, with her husband in 2013, and is getting ready to launch a part-gluten-free bakery called Husk. “I’m very driven – I always have been,” she says of her entrepreneurial spirit. “I build a business or I think of an idea because I feel it’s lacking,” she says, noting that gluten-free bakeries and that sort of community feel within the café scene – a really common thing in Melbourne – wasn’t as present in NYC. With Bluestone Lane and Husk, she and her husband were seeking to fill those gaps in the market. It also helps that she’s a holistic nutritionist and has a biomedical science degree – “My education basically drives how I run my life now,” she says, including how she runs her businesses. Read More



Bloating, stomach pain, IBS, or other digestive disorders may be caused by a lack of diversity in stomach bacteria. Making changes to your diet and taking a probiotic supplement can help optimize gut health.

Even when you’ve been eating clean and crushing your workouts, bloating and other digestive woes can keep you from looking and feeling your best. Sure, you probably know some quick fixes, like skipping sugar, alcohol, fizzy drinks, and high-sodium foods the day before a big event, but a better strategy is to focus on your gut health as a whole.

Scientists are quickly discovering that the ecosystem of bacteria that lives in your digestive tract impacts your body from head to toe.

Researchers at Washington University in St. Louis, for example, found that mice with less diverse gut bacteria were more likely to become obese. Other research suggests that there’s a connection between our gut bacteria and our brains – that microbes play a role in the production of brain chemicals and thus help regulate our mood and mental health, including our levels of anxiety, stress, and depression. Gut health also impacts inflammation, the root cause of many conditions, from acne to obesity to coronary heart disease. Read More