Debbie Potts Coaching

Episode #487 with Dr. Linia Patel on Fueling the Endurance Athlete

Watch the YouTube episode, here!

Dr. Linia Patel, our guest for today, is a leading, internationally renowned, awarding winning Dietitian and Sports Nutritionist with extensive experience in several nutrition settings, including women’s health, performance nutrition, and corporate wellness. She also has a Ph.D. in Public Health. Her passion is translating nutritional science into easy-to-digest and practical advice that helps as many people as possible to live their best lives. Outside work, Linia is a big foodie who loves socializing over good and nutritious food. She regularly participates in endurance events which means she gets to put into practice what she preaches. Linia Nutrition is a nutrition and dietetic consultancy that inspires and empowers people to live healthier lives across the globe.

During our discussion, you will discover ways to fuel male and female endurance athletes to improve longevity and increase performance. Dr. Linia shares her purpose in nutrition, the biggest mistake women make when it comes to nutrition, and the physiological difference between men and women that makes them fuel differently. She also talks about the fueling guidelines that will improve performance for endurance athletes, the best carbohydrates for consumption, and tips to attain metabolic flexibility. Tune in to learn more!

Episode resources:



[03:30] Dr. Linia Patel’s background information

[09:43] Dr. Linia’s purpose in nutrition

[14:52] The biggest mistake that women make when it comes to nutrition

[17:53] The physiological difference between men and women that influence their fueling

[19:33] Fueling guidelines for male and female athletes to improve performance

[30:17] The study on a group of cyclists

[33:17] The best carbohydrates for the endurance athletes

[38:59] Matching your fueling with intensity

[45:17] Tracking HRV to see if the fueling is right

[46:33] Tips to match your fasting and protein intake as an endurance athlete

[54:44] Tips to attain metabolic flexibility

[59:02] The different protocols for athletes trying to lose weight, gain longevity, and increase performance


Notable quotes:

  • “The biggest mistake women make when it comes to nutrition is following the same guidelines as men. Regarding dieting, fueling, and recovery, we must find female-specific nutrition advice.”
  • “Never stay too much in a low carbohydrate state. Allow yourself some complex carbohydrates based on what your goals are.”


Connect with us:

Dr. Linia Patel:


Debbie Potts:


Debbie Potts The WHOLESTIC Method Program Burn Fat. Optimize Health. Improve Performance. Certified FDNP and FNTP Kion Coach, NASM CPT, CHEK HLC, USAT Host of the Low Carb Athlete Podcast

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