Power To Shred

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Power To Shred Audrey Lee PhD | Shred aging myths
Mindset • Strength • Nutrition • Recovery
🔗powertoshred.com/start Weekend warrior, train regularly, or an elite athlete?

When you're ready to take your performance to the next level and be your best, this program is for you! Power to Shred is a plant-based sports nutrition and training program created by Audrey Lee, Ph.D. to inspire outdoor adventure athletes and enthusiasts to reach their highest potential. Based in exercise sport science and sports nutrition research, Power to Shred brings research to life so you can use it on your next adventure.

I love coming out to Dana Point to train and compete with athletes who are better than me.They push me outside my comfor...
10/15/2026

I love coming out to Dana Point to train and compete with athletes who are better than me.

They push me outside my comfort zone and challenge me to see what I'm capable of.

I know it's going to be hard, and that's part of what makes it exciting!

Every time I'm on the water with them, I learn something. I see where I can improve, what I need to work on, and I leave wanting to get back out there and try again.

That's what I love about SUP racing.

My goal isn't to be the best. It's to keep getting better, faster, stronger, and have fun!!

And I think that applies to so much more than sport.

What's something you're challenging yourself to get better at?

📷: and Sean Evans

10/13/2026

Fuel the effort! Enjoy the experience!

The Dana Point Harbor Hoot was a full day on the water: a 3K Channel Scoot, Harbor Hustle technical course, and Baby Beach Bolt relay.

For me, preparation goes beyond training. It's about fueling my body, staying hydrated, and maintaining the energy to enjoy the entire experience.

Here's what that looked like:

🍌 Before: Banana, overnight oats with protein powder.

💧 Between races: Water with electrolytes, a blueberry fig bar, and a clementine.

🍚 After: Rice and tofu on the way home.

🍕 Dinner: Pizza, broccolini, mixed greens, and soy vanilla ice cream!

Nothing complicated. Just intentional nourishment to support the demands of the day.

Because the goal isn't simply to perform well in a race. It's to build the strength, energy, and capacity to keep doing the things we love.

That's what longevity means to me.

📷: Jenny Kingsley
Performance Paddling


10/08/2026

What are we really training for?

To race? To PR? To get stronger?

Or is it really about being able to say YES to life?

I recently spent two weeks in New York, mostly hanging out with my mom, catching up with family and friends, paddling, swimming, and trying a few new things.

My brother invited me to go rock climbing with him and his friends. I said yes immediately, and afterwards kept thinking, "What was I thinking?!" 😂

Those climbs were hard and a little scary, but I reminded myself I was there to have fun, spend time with my bro, and enjoy the experience. And I did!

Most of my time was with my mom. She's moving a little more slowly and dealing with aches and pains, but I loved seeing her doing tai chi and helping her with a few exercises to build strength and confidence.

One of my favorite moments was when she said YES and swam in the ocean with me!

All of it got me thinking about how important it is to take care of ourselves so we can keep doing the things we love.

To travel, explore, try new things, and say yes when someone we love invites us to share something they're passionate about.

Because what's the point of living longer if we can't enjoy the life we're living?

To me, longevity is about having the capacity to keep saying YES to life.

Food was never just food for me.For a long time, it was power.Control.Comfort.Conflict.Rules.Resistance.As a child, I le...
07/21/2026

Food was never just food for me.

For a long time, it was power.

Control.
Comfort.
Conflict.
Rules.
Resistance.

As a child, I learned that my body could be judged and made into a problem.

So food became one of the places where I tried to feel in control.

Part of my healing has been learning to come back.

To listen again.
To notice hunger.
To honor fullness.
To enjoy food without needing to earn it.
To take care of my body instead of trying to control it.

This meal is part of that practice.

Food can be fuel, yes.

But it can also be nourishment, pleasure, culture, connection, support, and care.

This is part of coming home to the body.

Yesterday was my first full day off in a month.Not a few minutes between sessions.Not a quick meal before the next thing...
07/06/2026

Yesterday was my first full day off in a month.

Not a few minutes between sessions.
Not a quick meal before the next thing.
A full day.

I turned off my phone.
I made a nourishing meal.
I sat down and ate without distractions.
I rested.

And it felt amazing.

It also reminded me how deeply many of us have been conditioned to believe we have to earn rest.

Earn food.
Earn ease.
Earn joy.
Earn time to ourselves.

For years, I carried the belief that my worth was connected to how much I could do, achieve, produce, push through, or hold together.

But rest is not something we earn after we have done enough.

Rest is part of the work.
Nourishment is part of the work.
Recovery is part of the work.

As a performance and longevity coach, I believe strength is not built by doing more at all costs.

A strong life also requires recovery, spaciousness, and the ability to receive.

This is Power To Shred, too:

Shredding the beliefs that keep us in scarcity, exhaustion, and constant proving.

Sometimes the most powerful thing we can do is finally allow ourselves to rest.

Food is fuel for the body and mind—but for many of us, food has carried much more than that.When I was eight years old, ...
06/29/2026

Food is fuel for the body and mind—but for many of us, food has carried much more than that.

When I was eight years old, I moved from recreational gymnastics to the competitive team. I loved moving, twisting, turning, jumping, and flying.

One day, while practicing front handsprings, my coach told me I was too heavy and refused to spot me. I was scared, didn’t perform well, and was punished.

So I did what seemed logical to an eight-year-old: I tried not to eat.

That moment shaped years of disordered eating and the belief that my body needed to be smaller to be worthy, capable, or safe.

It also became part of the path that led me toward healing through education. Years later, my doctoral research focused on nutrition, energy availability, menstrual health, and injuries in female athletes.

What I know now is this:

We do not have to earn food.
We do not become more deserving of nourishment because we exercised more, achieved more, or made ourselves smaller.

Food supports our energy, clarity, strength, recovery, and ability to fully participate in life.

Moving from scarcity and lack to flourishing means choosing to care for ourselves differently. When I fill my body with nourishing food I genuinely enjoy, I feel better. I think more clearly. I have more energy. I show up more fully.

This recipe is one small example of what nourishment looks like for me.

Recipe in the comments.

06/23/2026

People often hear “performance coach” and assume I work only with sports and athletics.

But performance is much bigger than that.

How are you performing in your life?

How clearly are you thinking?

How well are you managing stress?

Do you have the energy, strength, and resilience to do the work you care about and be present for the people who matter?

Performance coaching takes many of the principles that help athletes excel—mindset, preparation, fueling, training, recovery, and adaptability—and applies them to every area of life.

I was reminded of this during my recent stand-up paddleboard training in California.

I had the opportunity to train with some of the best athletes and coaches in the sport. I was pushed well beyond my comfort zone as I began my season alongside athletes who had been training year-round.

In the past, I would have become mentally bogged down by comparison.

They were faster.

More conditioned.

Further along.

I would have compared their current performance with my first day back.

This year, I approached it differently.

I arrived with an open slate, ready to learn and willing to do the work.

I rearranged my schedule around work, coaching, training, fueling, and recovery. I adjusted when my body needed more rest and took advantage of every opportunity to support myself.

That is what experience has taught me.

Taking care of yourself is not about controlling your body or forcing it to perform.

It is about understanding it.

Working with it.

And giving it what it needs to remain strong, capable, and ready for the life you want to live.

That is performance.

Balancing on boards.Balancing on rocks.Balancing life.Yesterday was a recovery day.Waves crashing against rocks. Low tid...
05/19/2026

Balancing on boards.
Balancing on rocks.
Balancing life.

Yesterday was a recovery day.

Waves crashing against rocks. Low tide. Beach walk. Climbing around the shoreline. Time with a friend.

Every year, this California trip is a little different.

I come here to train SUP, see people I love, and keep showing up for my work.

Some days are focused and intense.
Some days are slower.
Some days remind me that recovery is part of the rhythm too.

This is the practice.

A willingness to keep adjusting, keep listening, and keep coming back to what matters.

I’ve been quiet because I’ve been living my work. I’ve been taking care of my body, my training, my energy, my work, my ...
05/06/2026

I’ve been quiet because I’ve been living my work.

I’ve been taking care of my body, my training, my energy, my work, my clients, & my life.

Now I’m in California pursuing something that lights me up.

Standup paddle boarding!! Training with people I love and navigating the real world challenge of work + training + recovery + nourishment.

I strive to lead by example so I’m going to do more behind the scenes, sharing what I do.

What’s one thing you’re doing today to take care of your energy?

A simple experiment that turned out so well.I steamed yuca and plantains for the first time, and it was incredibly easy....
04/17/2026

A simple experiment that turned out so well.

I steamed yuca and plantains for the first time, and it was incredibly easy. Boil water, place them on top to steam, and cook until soft. Then I kept the steam going and added a bundle of asparagus.

In the bowl:
Yuca, sweet potatoes, asparagus, red kidney beans, and a spinach dressing with pea protein added in to make the meal more balanced and higher in protein.

Remember that healthy meals don't have to be complicated. Simple foods, prepared well, can be nourishing, satisfying, and full of what your body needs.

Have you ever tried yuca or plantains at home?

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