If you've ever found yourself reaching for sweets even when you're not physically hungry, you're not alone. Sugar cravings aren't simply about lacking willpower. They're often your body's way of signaling that something deeper is going on.

In this episode of the Endurance Eats Podcast, sports dietitian Alex Larson breaks down the many reasons you may be craving sugar or struggling with overeating. We talked about last week underfueling, but this week, we are diving deeper! From medications and medical conditions to emotional stress, lack of sleep, and fueling habits, you'll learn why these cravings happen and what you can do about them.

Whether you're an endurance athlete looking to optimize performance or someone trying to build a healthier relationship with food, this episode will help you better understand your body's cues instead of fighting against them.

In This Episode, You'll Learn:

• Why sugar cravings aren't always about self-control

• How certain medications can increase appetite and cravings

• Medical conditions that may contribute to overeating

• The connection between stress, emotions, and eating habits

• How poor sleep and fatigue impact hunger hormones

• When binge eating disorder may be part of the picture

• The role alcohol and other substances can play in appetite regulation

• Practical strategies to identify your personal triggers and respond with intention

00:00 Understanding Sugar Cravings in Athletes

02:50 Exploring Underlying Medical Conditions

04:41 The Impact of Emotional Eating

09:00 Addressing Binge Eating Disorder

10:19 Influence of Substances on Appetite

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This Episode is Brought to You By Carb Culture Shop

Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off

https://www.thorne.com/u/alexlarsonnutrition

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’t Forget to Subscribe!

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If you find yourself standing in the pantry every night looking for something sweet, you're not alone. But what if those cravings aren't about a lack of self-control?

In this episode of Endurance Eats, Alex Larson breaks down one of the biggest misconceptions about evening sugar cravings. Instead of blaming willpower, she explains how underfueling throughout the day often leaves your body searching for quick energy at night.

You'll learn why restrictive eating, skipped meals, and not eating enough carbohydrates or protein can set you up for intense nighttime cravings, especially if you're an active person or endurance athlete.

In this episode, you'll learn:

• Why nighttime sugar cravings are often a sign you're not eating enough during the day

• How underfueling impacts your energy, recovery, and hunger hormones

• Common nutrition mistakes that lead to late-night snacking

• Simple ways to fuel consistently so you feel satisfied all day

• Practical strategies to reduce cravings without cutting out your favorite foods

If you're tired of feeling like you're "failing" every evening, this episode will help you understand what your body is really asking for and how to respond with confidence.

Tune in for practical nutrition advice that helps you fuel better, recover stronger, and build sustainable eating habits that support both your performance and your everyday life.

00:00 Understanding Sugar Cravings

08:40 Strategies to Combat Evening Cravings

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This Episode is Brought to You By Carb Culture Shop

Grab your merch from the shop with saying that endurance athletes just get!

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!

If your long runs suddenly feel harder, your stomach is acting up mid-workout, or your energy crashes halfway through training, this episode with Alex Larson is your mid-season nutrition reset button. 🏃‍♀️⚡

Instead of a full deep-dive marathon nutrition masterclass, this episode focuses on the practical fueling adjustments runners should be making during the middle of a training cycle, when fatigue starts stacking up and fueling mistakes become more obvious.

Alex answers common runner questions around:

• Timing gels earlier to prevent energy dips

• Carb loading before big training runs and races

• Natural fuel options like maple syrup

• Managing acid reflux and GI issues during runs

• Hydration mistakes runners make mid-season

• What to eat before and after long runs for better recovery

00:00 Introduction and episode overview

00:33 Understanding insulin response and energy boosts from gels

01:55 Strategies to prevent energy lows and delay fatigue

03:16 The role of carb loading in marathon performance

04:13 Using natural fuels like maple syrup for endurance

07:21 Managing acid reflux and GI issues during races

09:14 Addressing vomiting and gut issues during races

12:00 Post-race nutrition and hydration tips

14:16 Pre-race dinner and race morning nutrition

15:37 Final tips for race day fueling and hydration

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

This Episode is Brought to You By Carb Culture Shop

Grab your merch from the shop with saying that endurance athletes just get!

You can learn more at ⁠alexlarsonnutrition.com⁠.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE Carb Loading 101 Guide https://alexlarsonnutrition.myflodesk.com/carb-loading

• Carb loading episode

• Sweat test calculator Blog

• Fueling after A Race

• Pancake bowl recipe

• Creatine episode

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!

In this episode of Endurance Eats, Alex Larson flips the mic and has her team of dietitians interview her! She shares her journey from horseback riding to endurance sports and how that evolution shaped her approach to training and nutrition.

She breaks down the importance of patience, consistency, and building a strong foundation instead of chasing quick results. Alex also highlights how community and support play a key role in staying motivated and progressing over time.

On the nutrition side, she shares her fueling philosophy, including how to approach daily nutrition, race-day strategy, and common mistakes endurance athletes make.

This episode is a great way to learn more about the brains behind Endurance Eats podcast

00:00 Introduction and Rapid Fire Questions

02:30 Alex's Athletic Journey and Community in Sports

05:14 Transitioning to Endurance Sports

08:11 Lessons Learned from Endurance Sports

11:05 Training with a Coach and Balancing Life

13:40 Nutrition and Strength Training Challenges

16:30 Upcoming Races and Goals

19:20 Bucket List Races and Future Aspirations

22:02 Nutrition Focus: Iron Levels and Supplements

30:24 Nutritional Supplements and Preferences

31:25 Exploring Favorite and Least Favorite Products

33:21 Hydration Strategies and Gels

35:02 Sodium Bicarbonate and Performance

40:28 Unwinding and Balancing Life

45:43 Future Projects and Substack Launch

52:19 Rapid Fire Questions and Fun Insights

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE 10 Day Protein Meal Guide

• Serena Bishop Gordon (Coach)

• Unbound Gravel Race

• Oregon Trail Gravel Race

• Fueling Field Notes (Substack)

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!

What if the secret to better endurance wasn’t just more miles… but more heat?

In this episode of Endurance Eats, we sit down with Brett Ely to break down the science of heat acclimation and how athletes can use it to unlock real performance gains. From smarter protocols to surprising recovery benefits, this conversation goes beyond the “just sweat more” advice and into what actually works.

Whether you’re training for summer races, dealing with hot climates, or looking for an extra edge, this episode gives you practical, research-backed strategies you can start using right away.

00:00 Introduction to Heat Acclimation

01:58 Understanding Heat Acclimation

06:54 Effective Heat Acclimation Protocols

10:57 Maintaining Heat Acclimation Benefits

13:02 Heat Acclimation and Performance

18:53 Gender Differences in Heat Acclimation

23:09 Caffeine and Performance in Heat

28:48 Recognizing Heat Stress

29:25 Future Research Directions

About Brett Ely

Dr. Brett Ely is an exercise physiologist and researcher specializing in heat acclimation, thermoregulation, and endurance performance. As a faculty member at Providence College, her work focuses on how athletes adapt to heat and how those adaptations can improve performance and recovery. She’s known for turning complex science into practical strategies athletes can actually use.

⁠Providence College⁠

⁠Google Scholar with Brett Ely's Studies⁠

This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.

If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.

You can learn more at alexlarsonnutrition.com.

This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off https://www.thorne.com/u/alexlarsonnutrition

Resources Mentioned in This Episode:

• Apply for 1:1 Coaching with an ALN Dietitian https://alexlarsonnutrition.com

• FREE 10 Day Protein Meal Guide

  
  

Connect with Me:

• Instagram: @alexlarsonnutrition

• Website: alexlarsonnutrition.com

  
  

Don’t Forget to Subscribe!

Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes.

Have Questions or Suggestions?

Send me a message, and I might cover it in a future episode!