Embracing an Alcohol-Free Lifestyle as a Multi-Sport Athlete

In Episode 120 of The Eat for Endurance Podcast, I’m joined by Emily Holland, a trail runner, climber, creative business owner, and all-around outdoor enthusiast based in Boulder, Colorado. Emily is the co-founder of Wild Poppy Creative Consulting, where she helps small business owners and creatives increase their impact. When she’s not working, you’ll likely find her on the trails with her rescue dog, Kayda, or scaling rocks at her local crag.

I first connected with Emily earlier this year when she and her business partner, Angie (who you may remember from episode 110), supported me behind the scenes with this very podcast. We hit it off immediately, and I knew I wanted to bring her on the show to share her story.

In this episode, Emily shares her journey to embracing an alcohol-free lifestyle and how that shift has transformed her relationship with movement, food, and self-care. We also dive into how she fuels her multi-sport adventures, including trail running, hiking, rock climbing, and skiing, with more energy, joy, and intention.

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Rebuilding a Relationship with Movement

Like many athletes, Emily's early experiences with exercise were tied to weight and body image. She started running at age 13 to “stay in shape” for basketball, and was quickly praised for her weight loss. For years, movement felt like punishment.

That changed when she discovered trail running. At first, she hated it. But over time, she fell in love with the flow, the freedom, and the way trail running made her feel.

These days, running and climbing are regular parts of her adventurous lifestyle. These sports bring connection, growth, and the kind of fulfillment that only a sunrise trail run or a day of rock climbing can bring.

A Nourishing Approach to Food and Fueling

Emily also opens up about her past struggles with bulimia, disordered eating, and body image, especially during and after her college years. Over the last decade, she’s made huge strides in how she relates to food and her body.

Here’s what shifted:

• She no longer restricts carbs or skips meals

• She honors her hunger (even if it shows up two hours after a full meal)

• She fuels her workouts with intention, especially on long trail runs

• She lets go of rigid rules and embraces what makes her feel good

Whether she’s training for a 50K or climbing with friends, Emily focuses on consistent fueling: hearty pre- and post-activity meals, plenty of snacks on hand, and a variety of sports nutrition products. 

Speaking of which, she’s a big fan of Neversecond gels, Skratch drink mix, Sour Patch gummies (watermelon flavor), and sweetened dried mango.

Embracing an Alcohol-Free Lifestyle

One of the most impactful changes Emily has made in recent years is saying goodbye to alcohol. 

Emily shares:

• How alcohol played a role in her life from her teens through early adulthood

• Why she chose to stop drinking in 2020 (spoiler: it wasn’t serving her mentally or physically)

• What it feels like to show up fully present for adventures, friendships, and everyday activities, without needing a drink in hand

Emily doesn’t call herself sober or push anyone toward a specific path, but she is passionate about helping others rethink their relationship with alcohol, especially if it’s something they’ve been doing out of habit or social pressure.

She encourages others to experiment with a “dry month” and see what data it gives you. 

Her mindset? You don’t have to commit to forever. Just pay attention to how it makes you feel.

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Fueling for Running vs. Climbing

Emily is a multi-sport athlete who transitions between high-volume trail running and technical rock climbing. As she puts it, “you can’t do both really well at the same time.”

That's because trail running requires endurance and time. Climbing demands power and full-body recovery. She’s learned to prioritize one or the other depending on the season, and to fuel accordingly.

Here’s Emily’s fueling strategy depending on the sport:

• Climbing days: Big breakfast before heading out, snacks at the crag (bars, dried fruit, etc.), and enough fuel to avoid energy dips

• Running days: At least 60g of carbs per hour during long efforts, lots of pre/post-run food, and no more skimping on meals out of guilt

She’s still working on her running and climbing nutrition, but she’s committed to learning and aiming to get better every time she hits the trail or crag. She's already seen huge benefits in energy, performance, and mood from fueling more consistently.

Drink Inspiration for an Alcohol-Free Lifestyle

As someone who no longer drinks alcohol, Emily has fully embraced the world of fun, flavorful non-alcoholic beverages and mocktails.

Her go-to favorite non-alcoholic drinks include:

• Tart cherry juice + lime seltzer

• Hop waters like Lagunitas Hoppy Refresher

• Non-alcoholic Radlers and NA beers (especially Corona and Guinness Zero)

• Kombucha and botanical sodas

• A nightly honey chamomile tea to wind down

Whether you're exploring an alcohol-free lifestyle or just want some new drink inspo, there’s no shortage of tasty options.

Ready to Improve Your Fueling?

If you're navigating the world of multi-sport nutrition, reducing alcohol, or simply trying to feel better during and after your training (or just for life in general), you don't have to figure it out alone.

As a Registered Dietitian and endurance athlete, I help active people of all levels fuel their movement and everyday life with confidence. I offer a wide variety of services for every budget so you can find what works best for you!

• Join my membership service, Fuel for Life Crew, for $30/month (cancel anytime)

• Check out my free nutrition downloads

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching

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Here are a few easy ways:

• Leave a 5-star rating and write a review wherever you get your shows

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Disclaimer: All information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations.