What Actually Works? Dr. Jeff Sankoff Breaks Down Endurance Performance Science

In this episode of Athletes Compass, hosts Paul Warloski and Dr. Paul Laursen welcome Dr. Jeff Sankoff—emergency physician, triathlon coach, and host of the TriDoc Podcast—for a refreshingly honest and science-based discussion about the often-misunderstood relationships between body composition, fueling, and performance in endurance sports. They tackle the dangers of under-fueling, especially in athletes trying to lose weight, explore the myths around fat oxidation, and explain how endurance training can both enhance physical and mental resilience. Jeff shares actionable advice on balancing training and nutrition while addressing the psychology of chasing marginal gains and the mental health benefits of endurance sports. A must-listen for any athlete navigating the complex intersection of performance, health, and wellbeing.

Key Episode Takeaways

• Fuel your workouts properly: Inadequate fueling leads to poor training outcomes and disrupted body composition changes.
• Carbohydrates are essential for performance, especially above Zone 2 efforts.
• Fat oxidation is overhyped for competitive endurance performance; carbs are king.
• Protein intake is often too low in everyday athletes; increasing protein helps with satiety, recovery, and preserving lean mass.
• Body composition should follow performance, not lead it.
• Disordered eating risks are real, especially in women; watch for menstrual irregularities and other signs of under-fueling.
• Marginal gains are overrated for most age groupers; focus on the big gains—training quality, sleep, and recovery.
• Mental health and resilience are deeply supported by consistent physical activity.

• Paul Warloski - Simple Endurance Coaching
• TriDoc Podcast - Triathlon and health in one place
• Tempo Talks Podcast
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.