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In this episode of The Elite Athlete Podcast, weâre tackling one of the biggest challenges for high-level athletesâhow to stay strong, focused, and recovered while constantly traveling. Inspired by my interview with Joey Ziska and conversations with my son Owen Tatro about their long bus rides and the struggles they face on the road, we dive into practical strategies to help athletes thrive despite tough travel schedules. Iâll break down the importance of fueling properly with smart food choices, including why hard-boiled eggs are an underrated travel snack packed with high-quality protein, healthy fats, and brain-boosting choline. Weâll also cover hydration strategies, including why adding electrolytes is a game-changer and how I work with professional-grade supplement companies to provide the highest-quality mineral support for athletesâreach out or book a Game Plan Session at www.the-eliteathlete.com/game-plan-session to find out whatâs best for you. Beyond nutrition, weâll talk about mobility, stretching, and how to keep your body loose even after hours on a bus. Sleep is another key factor, so Iâll share tips to maximize rest, even with unpredictable travel schedules. And finally, weâll dive into the mental aspect of travelâhow to use downtime for recovery, visualization, and keeping your mindset strong. Plus, Iâll share an exciting update on my brand-new podcast, Just Breathe, designed for women looking to restore balance and take control of their healthâitâs just getting started, so stay tuned! If youâre not quite ready for a full program but want to take a step toward optimizing your performance, check out my Starter Kits for immune support, energy, and stress at www.the-eliteathlete.com/starterkits. Be sure to subscribe to The Elite Athlete Podcast on your favorite platform and stay connected with me on Instagram @dr.nicoletatro or visit my website at www.the-eliteathlete.com.
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In this episode of The Elite Athlete Podcast, weâre breaking down the power of consistency and how small, intentional actions can lead to massive results over time. Whether youâre an athlete striving for peak performance or a parent supporting your athleteâs journey, this episode is packed with practical insights to help you build habits that stick. Youâll learn why consistency matters more than sporadic bursts of effort and how it creates exponential progress, the science behind habits and how daily actions like stretching, meal prep, and sleep hygiene set you up for success, and real-life examples of athletes whoâve reached their goals through steady, consistent work. Weâll also dive into actionable steps to incorporate small habits into your daily routine, how to keep them sustainable, and how to stay motivated by celebrating the small wins along the way. Plus, Iâll share about my new podcast, Just Breathe, which is designed for women striving to balance it all while restoring health and energy. Itâs brand new, so be patient as I roll out episodesâbut Iâd love for you to listen in and follow along! If youâre looking for personalized strategies to optimize your performance, check out my Game Plan Session at www.the-eliteathlete.com/game-plan-session. For those looking for an easy way to support their health, explore our Starter Kits for immune support, energy, and stress at www.the-eliteathlete.com/starterkits. Whether youâre looking to optimize your performance or support your athleteâs journey, this episode is your reminder that small, consistent actions lead to big results. Tune in now to start building your winning habits, and donât forget to subscribe to The Elite Athlete Podcast on your favorite platform!
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Injuries are tough, both physically and mentally, but theyâre also an opportunity to learn, grow, and come back stronger. In this episode, Iâm sharing a personal story about my son Aidanâs recent injuryâa rollercoaster of emotions, medical visits, and tough decisions. From thinking he might need surgery to getting the green light to play, this journey highlights the mental and physical challenges athletes face when sidelined. Weâll dive into the emotional ups and downs of injury recovery for athletes and their families, the importance of healing not just the injury but optimizing your body at the cellular level, and how we adjusted Aidanâs supplement and mineral routine to support his tissue recovery and long-term health. Iâll also share the power of visualizationâhow it can keep you mentally strongâand practical tips to focus on small wins and take control of what you can do during recovery. Whether youâre an athlete navigating an injury or a parent supporting one, this episode offers hope, actionable strategies, and a reminder that setbacks donât define youâtheyâre just part of the journey. Links & Resources: Explore Starter Kits to fuel smarter and recover better: https://www.the-eliteathlete.com/starterkits. Book a Game Plan Session for personalized support: https://www.the-eliteathlete.com/game-plan-session.
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Are you training smarter or just harder? In this episode, weâre diving into how to create a balanced and effective training plan that supports your performance, whether youâre on the ice, field, or court. Smarter training isnât just about strength or conditioningâitâs about combining these elements with recovery to build a resilient and powerful body. Weâll cover why balancing strength, conditioning, and recovery is critical for peak performance, common mistakes athletes make in their training plans (like overtraining or neglecting mobility), and a sample weekly structure to help you design your off-field or off-ice routine. Whether youâre reviewing your current routine or looking to refine your approach, this episode offers practical tips to help you elevate your training and avoid burnout or injury. đĄ Your internal stats matter as much as your performance stats. Smarter training leads to better results and sets you up for long-term success in your sport. Links to learn more: Starter Kits: https://www.the-eliteathlete.com/starterkits | Game Plan Session: https://www.the-eliteathlete.com/game-plan-session Tune in to take your training to the next level!
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What does it take to pursue junior hockey at the highest level? In this special episode, I sit down with Joey Ziska, a junior hockey player currently playing for the Casper Warbirds, to talk about his journey, the sacrifices heâs made, and the lessons heâs learned along the way. Joey shares how he went from playing youth hockey in Nebraska to competing at a high level in Sioux Falls and now Wyoming, highlighting the dedication and mindset it takes to succeed. We dive into topics like: The role of sacrificesâtime, money, and lifestyleâin chasing athletic dreams. How Joey prioritizes health, from nutrition and supplements to recovery habits. The challenges of staying fueled and making smart choices during long travel days. Balancing the demands of junior hockey while keeping an eye on long-term goals, like college hockey. Joey also offers advice for younger athletes who are looking to follow a similar path, emphasizing the importance of being open-minded, making smart choices, and staying consistent in both training and recovery. This episode isnât just about hockeyâitâs about the resilience, determination, and commitment that all athletes can relate to. Whether youâre an aspiring athlete or a supportive parent, Joeyâs story offers valuable insights into the journey to becoming the best version of yourself, both on and off the ice. Resources Mentioned: Starter Kits: https://www.the-eliteathlete.com/starterkits Game Plan Session: https://www.the-eliteathlete.com/game-plan-session Follow Joeyâs journey on Instagram: @joey.ziska. Tune in to hear Joeyâs inspiring story and the lessons heâs learned through the ups and downs of his hockey career!
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Vitamin D might not be the first thing that comes to mind when you think about optimizing your performance, but itâs a silent powerhouse every athlete needs to pay attention to. In this episode, I dive into why vitamin D is critical for energy, recovery, injury prevention, and overall healthâand why so many athletes are unknowingly deficient. I share what Iâve seen in my work with athletes: every single blood panel Iâve reviewed shows vitamin D deficiency, regardless of the season. This isnât just a winter issueâitâs a year-round concern that impacts your ability to perform at your best. Weâll cover how vitamin D supports bone health, muscle strength, and immune function, as well as the hidden signs of deficiency like fatigue, slow recovery, and increased injury risk. Youâll also learn practical solutions for boosting your vitamin D levels, including safe sun exposure, adding vitamin D-rich foods like salmon and fortified milk to your diet, and using high-quality supplements. Iâll explain why not all supplements are created equal and why working with a trusted health provider is key to finding the right products for you. If youâre ready to optimize your health and performance, this episode is packed with actionable insights to help you take control of your internal stats and fuel your success. Resources Mentioned: Starter Kits: https://www.the-eliteathlete.com/starterkits Game Plan Session: https://www.the-eliteathlete.com/game-plan-session Tune in now and discover how vitamin D could be the performance booster youâve been missing!
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Your gut is the engine that powers your body, but are you giving it the attention it deserves? In this episode, we explore the powerful connection between gut health and athletic performance. Your gut does more than digest foodâit impacts your energy, strength, recovery, and overall performance. Poor gut health can lead to inflammation, poor nutrient absorption, and fatigue, which hold you back from reaching your full potential. Weâll discuss how to spot hidden signs of gut issues, like bloating, irregular digestion, food sensitivities, and even brain fog. Plus, Iâll share simple, actionable steps to support your gut, including the best foods to eatâlike fermented and prebiotic-rich optionsâand habits to reduce inflammation. Youâll also learn how gut health directly contributes to better recovery and steady energy, especially on game day. Take control of your gut health with small, practical changes that add up to big results. Ready to fuel, recover, and dominate? Check out my Starter Kits at https://www.the-eliteathlete.com/starterkits or book a Game Plan Session at https://www.the-eliteathlete.com/game-plan-session. Your gut is the key to consistent performanceâdonât miss out!
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Hydration is critical for every athlete, but have you ever thought about the quality of the water youâre drinking? In this episode, weâre uncovering the hidden dangers lurking in your water and how they could be impacting your health and performance. From plastic water bottles to hard water and contaminants, Iâll share personal stories, practical tips, and simple solutions to optimize your hydration game. Whether youâre at home or living in a dorm, these strategies will help you stay fueled, recover faster, and dominate in your sport. Youâll learn why water quality matters just as much as quantity, the dangers of plastic water bottles, and practical steps to test and improve your water. Weâll also dive into easy hydration solutions for athletes in dorms and how to enhance your hydration with minerals and electrolytes for better recovery and performance. Ready to take your hydration to the next level? Check out my Starter Kits at https://www.the-eliteathlete.com/starterkits or book a Game Plan Session at https://www.the-eliteathlete.com/game-plan-session. Letâs keep you hydrated, healthy, and unstoppable!
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In this very special 50th episode of The Elite Athlete Podcast, Dr. Nicole Tatro sits down with her son, Owen Tatro, for an honest and inspiring conversation about his journey in the hockey world. From starting "late" in hockey at age seven to playing at elite prep schools like Cardigan Mountain and Cushing Academy, Owen shares the sacrifices, challenges, and triumphs of chasing Division I dreams. Together, they discuss the grind of junior hockey, the mental and physical toll of injuries, and the importance of making thoughtful choices about nutrition, training, and recovery. Owen opens up about the pressures of comparison in a social-media-driven world and offers advice to younger athletes on staying focused, consistent, and improving by just 1% every day. Whether you're an aspiring athlete, a supportive parent, or someone curious about the behind-the-scenes of elite hockey, this heartfelt episode offers a unique perspective on what it takes to follow your dreams while staying grounded. Links: Learn more about Game Plan Sessions: https://www.the-eliteathlete.com/game-plan-session Visit the website: https://www.the-eliteathlete.com Follow Dr. Nicole Tatro on Instagram: @dr.nicoletatro Follow Owen Tatro on Instagram: @owen_tatro Donât miss this rare and personal episode that showcases not only Owenâs grit but also the power of family and support in reaching the next level
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As the new year begins, itâs time to create a game plan for your best athletic year yet! In this episode, I guide athletes and parents through setting SMART goals, building habits that stick, and tracking progress effectively. With actionable steps and motivational insights, weâll make 2025 a year of growth, recovery, and peak performance. đŻ Links to Level Up Your Year Sign up for a Game Plan Session: www.the-eliteathlete.com/game-plan-session Subscribe to Inside Edge Newsletter: www.the-eliteathlete.com/newsletters/inside-edge Visit our main site: www.the-eliteathlete.com Letâs make this year unforgettable!
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In this episode of The Elite Athlete Podcast, we tackle the holiday comeback plan: how to reset and recover after the indulgences of the season. Whether youâre returning from a holiday break with a game or practice on the horizon, or simply trying to regain balance, this episode is packed with actionable tips. From hydrating smarter and optimizing nutrition to incorporating gentle movement and reflecting on long-term goals, I share how to transition seamlessly back into routines. Weâll also explore the power of internal stats and how tools like bloodwork analysis and Game Plan Sessions can provide a roadmap to better health and performance. Ready to take the next step? Join my newsletter at www.the-eliteathlete.com/newsletters/inside-edge for weekly insights, or book a Game Plan Session at www.the-eliteathlete.com/game-plan-session. Letâs start the new year stronger than ever!
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In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into the power of reflection and goal-setting during the holidays. Learn how taking time to recharge and focus on your internal stats can set the stage for your best season yet. This is your chance to prioritize recovery, growth, and intentional planning for the year ahead. đ§ Listen now on Apple Podcasts, Spotify, or https://www.the-eliteathlete.com/podcasts/the-elite-athlete-podcast đ Optimize your performance with a personalized Game Plan Session. https://www.the-eliteathlete.com/game-plan-session đ© Subscribe to the Inside Edge newsletter for more tips: https://www.the-eliteathlete.com/newsletters/inside-edge
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The holiday season is here, and with it comes packed schedules, family gatherings, and plenty of chaos that can throw your routines off track. In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro shares practical tips for staying consistent with your training, nutrition, and recovery, even when life feels out of whack. From creative ways to squeeze in workouts (hello, backyard football!) to the importance of hydration and balanced nutrition during indulgent holiday meals, this episode is all about finding balance. Youâll also hear about the 80/20 rule to keep you on track while still enjoying the season. Dr. Nicole even shares her favorite strategies for making the most of recovery during this busy time. Looking for a meaningful holiday gift for yourself or a loved one? Dr. Nicole explains why her Game Plan Session is the perfect choice for athletes looking to level up. Plus, for those ready to go even deeper, her bloodwork analysis helps pinpoint exactly what your body needs for peak performance. Links Mentioned in This Episode: Book a Game Plan Session: www.the-eliteathlete.com/game-plan-session Subscribe to Inside Edge Newsletter: www.the-eliteathlete.com/newsletters/inside-edge Take control of your holiday hustle and set yourself up for success into the new year. Whether youâre enjoying a brief break like Dr. Nicoleâs son Owen, or managing a packed schedule, these tips will help you stay fueled, stay hydrated, and stay on track. Donât miss this episodeâitâs packed with actionable advice to help you thrive this holiday season and beyond!
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Hitting a plateau in your athletic performance? Youâre not aloneâand the good news is, thereâs a way through it. In todayâs episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into why plateaus happen and how to break free by focusing on recovery, nutrient timing, and internal health. Plateaus are your bodyâs way of signaling that itâs time for a smarter, more strategic approach. From prioritizing sleep to perfectly timing your nutrition, Dr. Nicole shares practical tips to help you bounce back stronger than ever. She also highlights the power of bloodwork analysis, explaining how uncovering your internal stats can help pinpoint exactly whatâs missing and identify the specific strategies you need to keep progressing. Whether youâre looking to elevate your performance or stay ahead of the competition, this episode is packed with actionable steps to help you take your training to the next level. Ready to take action? Book a Game Plan Session at www.the-eliteathlete.com/game-plan-session or dive deeper with a personalized bloodwork analysis to uncover the missing pieces and strategize for peak performance. Subscribe to my free weekly Inside Edge newsletter for even more tips at www.the-eliteathlete.com/newsletters/inside-edge. Donât forget to follow, rate, and review the podcast on Apple or Spotify to help more athletes discover this valuable resource. Letâs fuel smarter, recover better, and dominate together!
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Welcome to The Elite Athlete Podcast! Iâm Dr. Nicole Tatro, and today weâre diving into the unique nutritional demands of winter sports. Whether youâre hitting the ice, racing down snowy slopes, or braving the cold for training, fueling your body properly is the key to optimizing your energy, endurance, and recovery. In this episode, weâll explore how cold weather impacts your calorie burn and hydration needs, plus simple strategies for fueling smarter. From warm, nutrient-packed meals to homemade snacks and hydration tips, youâll learn how to power your body through the challenges of winter sports. Iâll also break down the critical role of supplementsâlike vitamin D, magnesium, and healthy fatsâand why theyâre essential for both peak performance and long-term health. Want more personalized support? Book a Game Plan Session, where Iâll help you create a tailored strategy to reach your goals: www.the-eliteathlete.com/game-plan-session. For weekly tips, recipes, and advice, subscribe to my free newsletter, Inside Edge, at www.the-eliteathlete.com/newsletters/inside-edge. You can also explore more resources and professional-grade supplements at www.the-eliteathlete.com. If you found this episode helpful, Iâd love for you to follow the podcast on Apple or Spotify and leave a reviewâit helps us reach more athletes and families looking to excel. Stay fueled, stay strong, and letâs dominate this winter season together!
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Welcome to The Elite Athlete Podcast! Today, Iâm joined by Stephen Heisler, a passionate advocate for junior hockey players and families. With decades of experience in the sport, Stephen has dedicated his career to mentoring athletes, advising teams, and ensuring players get the opportunities they deserve. In this episode, we discuss: đ The evolving challenges and opportunities in junior hockey today. đ How proper fueling, hydration, and rest impact performance and injury prevention. đ The growing importance of understanding your "why" to stand out in a competitive landscape. đ How junior hockey players can navigate their path to achieve their goals. This episode is packed with actionable insights for athletes, parents, and coaches who want to succeed in the high-stakes world of hockey. Links and Resources: đ§ Listen to more episodes of The Elite Athlete Podcast on Apple Podcasts, Spotify, or your favorite platform. đ„ïž Visit www.the-eliteathlete.com for programs, starter kits, and resources. âïž Subscribe to Inside Edge, my free weekly newsletter packed with performance tips: www.the-eliteathlete.com/newsletters/inside-edge. đ Book a Game Plan Session to take your performance to the next level: www.the-eliteathlete.com/game-plan-session. Guest Links: đ Read Stephenâs articles on junior hockey: www.juniorhockey.io đ± Join the Junior Hockey Discussion Group on Facebook. If you found this episode helpful, donât forget to follow, rate, and review the podcast. Sharing helps us reach more athletes and families who need this information!
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What does it take to stay mentally sharp and physically unstoppable? In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro explores the powerful connection between nutrition and the brain. From boosting focus to enhancing reaction time and sustaining energy levels, youâll learn how to fuel your body and mind for peak performance. What Youâll Learn in This Episode: The critical role nutrition plays in cognitive function, decision-making, and game-day performance. Dr. Nicoleâs personal experiences balancing college sports, academics, and the demands of intense trainingâand what she wishes sheâd known about fueling her brain. Why healthy fats, cholesterol, and hydration are essential for brain health and hormone production. The surprising impact of being calorically deficient and how it affects athletes, particularly in sports like gymnastics and dance. Actionable tips for fine-tuning your nutrition, including practical meal ideas and recovery strategies. Actionable Takeaway: Start with one simple step: add a healthy fat to your next mealâthink avocado, nuts, or olive oil. Small changes like this can help fuel your brain, improve focus, and enhance performance over time. Ready to Optimize Your Game? Book a Game Plan Session with Dr. Nicole to create a personalized performance strategy tailored to your goals. Gain clarity, actionable steps, and access to trusted natural product lines designed for high-performing athletes. Schedule your session today at www.the-eliteathlete.com/game-plan-session. Stay Connected: Subscribe to the Inside Edge newsletter for weekly insights on fueling smarter, recovering faster, and performing at your peak. Sign up at www.the-eliteathlete.com/newsletters/inside-edge. For more tips and tools to elevate your performance, visit www.the-eliteathlete.com. Letâs take your mental and physical game to the next levelâfuel, focus, dominate!
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Feeling the weight of mid-season fatigue? Youâre not alone. In this episode of The Elite Athlete Podcast, Dr. Nicole Tatro dives into the challenges athletes face when energy dips and motivation wanes. Learn practical strategies to recharge your body and mind while staying on track with your performance goals. What Youâll Learn in This Episode: Dr. Nicoleâs personal experiences juggling two sports, academics, and training, and how she managed mid-season burnout during her college athletic career. Why mid-season fatigue happens and how it impacts focus, recovery, and performance. The importance of fueling your body with the right nutrients, prioritizing sleep, and managing stress. How small changes in your routineâlike adding intentional movement or dialing in your hydrationâcan make a big difference. Practical action steps to recharge without losing momentum. Actionable Takeaway: Make one intentional change this week, whether itâs prioritizing high-quality sleep, improving your nutrition, or adjusting your recovery strategy. These small shifts can help reignite your energy and keep you performing at your best. Ready to Level Up Your Game? Take the guesswork out of your performance strategy by booking a Game Plan Session with Dr. Nicole. In just 30 minutes, youâll create a customized roadmap for fueling smarter, recovering better, and dominating your sport. Start today at www.the-eliteathlete.com/game-plan-session. Stay Connected: For more actionable tips, subscribe to the Inside Edge newsletter at www.the-eliteathlete.com/newsletters/inside-edge. Get weekly insights delivered straight to your inbox. Visit www.the-eliteathlete.com to learn more about optimizing your performance from the inside out. Letâs tackle the season togetherâfuel, recover, and dominate!
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In this heartfelt Thanksgiving episode of The Elite Athlete Podcast, Dr. Nicole Tatro reflects on the transformative power of gratitude and the importance of uncovering your deep inner why. Whether youâre an athlete, a parent, or a coach, this episode will inspire you to pause, reflect, and reconnect with what truly drives youâon and off the field, court, or ice. What Youâll Learn in This Episode: Why gratitude is more than just saying "thank you" and how it can reframe challenges as growth opportunities. The story of Dr. Nicoleâs journey as a mom, athlete, and coach, and how her "why" started at home, helping her kids achieve their goals. How to uncover your deeper purposeâyour why behind the whyâand use it as an anchor through tough days. Practical action steps to begin practicing gratitude and finding clarity in your inner purpose. Why itâs essential to give yourself grace on the days when abundance feels out of reach. Actionable Takeaway: Identify your "why behind the why" by reflecting on what fuels your commitment and passion. Take a moment to write down three things youâre deeply grateful for and revisit them whenever you feel stuck or overwhelmed. Ready to Take It to the Next Level? Book a Game Plan Session with Dr. Nicole to create a personalized strategy for achieving your goals. Visit https://www.the-eliteathlete.com/game-plan-session to get started! Donât forget to subscribe to the Inside Edge newsletter for weekly tips, strategies, and inspiration to fuel your performance from the inside out. Subscribe here: https://www.the-eliteathlete.com/newsletters/inside-edge Letâs fuel smarter, recover better, and dominate together! www.the-eliteathlete.com
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Thanksgiving is here, and with it comes a feast to celebrate family, connection, and gratitude. But for athletes, navigating holiday meals can feel tricky when you're trying to stay on track with your goals. Donât worryâIâve got you covered! In This Episode, Youâll Learn: How to build a balanced plate that fuels your body and performance. Why the 80/20 rule is the key to enjoying your favorite holiday treats guilt-free. Simple strategies to stay active and hydrated during the holidays, whether youâre at home or on the road. Key Takeaways: Start with protein (turkey, anyone?) to repair muscles and keep you full. Load up on veggies for fiber and nutrients, and add intentional portions of carbs for steady energy. Go for homemade over processed foods when you can to maximize nutrition. Use the 80/20 rule: 80% nutrient-dense foods, 20% indulgenceâhello, pumpkin pie! Stay active with a quick workout or backyard games and keep hydrated to feel your best. Take Your Game to the Next Level Feeling stuck or unsure how to align your nutrition and training? Book a Game Plan Session with me, Dr. Nicole Tatro. In just 30 minutes, weâll create a personalized plan to help you fuel smarter, recover faster, and dominate your sport. For a limited time, these sessions are at a reduced price to help kickstart your goals. Book now at: https://www.the-eliteathlete.com/game-plan-session Join the Inside Edge Newsletter Get actionable tips and strategies delivered straight to your inbox each week. Subscribe to Inside Edge for free at: https://www.the-eliteathlete.com/newsletters/inside-edge Listen and Share! Know an athlete, coach, or parent who could use a little guidance this Thanksgiving? Share this episode with them! Donât forget to subscribe to The Elite Athlete Podcast on your favorite platform to never miss an episode. Fuel smarter, feast smarter, and keep dominating your sport. Wishing you a Happy Thanksgiving! www.the-eliteathlete.com
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