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.

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In this episode, we explore how parents can support their children's nutritional habits and body image with insights from registered dietitian Nicole Cruz, especially athlete children who really want to fuel well. Whether you're managing picky eaters, encouraging variety, or addressing body image concerns, Nicole offers practical guidance rooted in compassion and evidence-based strategies.

00:00 - Introduction & episode overview

02:00 - Parental role in shaping kids' food relationships

04:15 - Talking about food without shame or guilt

06:00 - Encouraging variety through positive language

08:20 - Impact of sports and activity on feeding strategies

10:00 - Navigating picky eating and food preferences

12:30 - Language to promote autonomy and balance

14:00 - Labels and food categories parents should avoid

16:30 - Addressing body image concerns in children and teens

18:50 - How to respond when kids comment negatively about their bodies

21:00 - Supporting teens in developing a healthy relationship with food

23:00 - Repairing mistakes and open communication in parenting

26:00 - Addressing truth about children's nutritional needs vs. adult standards

28:00 - Hydration, electrolytes

30:00 - Protein needs for kids compared to adults

33:00 - Practical tips for evaluating and supporting children's nutrition

36:00 - Reducing parental stress: trusting your child's inner cues

39:00 - Resources and guidance for ongoing support

Connect with Nicole: https://nicolecruzrd.com

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!

If you’ve ever felt confused about what it actually takes to change your body composition as an athlete… this episode is for you.

In this conversation, we’re breaking down the real strategies behind building muscle, improving performance, and navigating nutrition without falling into the trap of chasing unrealistic expectations. Alongside Mary and Hanna, we’re getting honest about what works, what doesn’t, and what most athletes get wrong when it comes to fueling their goals.

Because body composition isn’t just about eating less or training more. It’s about understanding your body, supporting your training, and zooming out enough to play the long game.

In this episode, we cover:

• What body composition actually means (and why the scale doesn’t tell the full story)

• The biggest mistakes athletes make when trying to “lean out”

• How underfueling impacts performance, recovery, and long-term progress

• Practical nutrition strategies to support muscle gain and fat loss

• The role of consistency, patience, and realistic expectations

• How to shift your mindset away from quick fixes and toward sustainable progress

Whether you’re in a season of performance, rebuilding, or just trying to feel stronger in your body, this episode will help you cut through the noise and focus on what truly matters.

00:00 Introduction to Body Composition and Athlete Nutrition

05:42 The Impact of Nutrition on Body Composition

11:43 Understanding Weight Fluctuations and Body Composition

17:29 The Role of Consistency in Nutrition and Body Composition

18:51 Understanding Nutrition Variables

22:25 Creating Weekend Routines for Success

26:16 Estimating Food Intake Accurately

30:09 Setting Realistic Body Composition Goals

33:39 Bridging Knowledge and Implementation

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!

In this episode, Jens Van Roost shares his experiences with the Tour Divide, a grueling self-supported bike race spanning from Canada to Mexico. He discusses the challenges of the race, his preparation and training strategies, nutrition and fueling methods during the race, and the recovery process afterward. Jens also reflects on his future plans and the importance of maintaining a love for cycling beyond competitive racing.

00:00 Introduction to Bike Touring and the Tour Divide

04:18 The Challenge of the Tour Divide

08:50 Preparation and Training for the Tour Divide

13:05 Nutrition and Fueling Strategies

17:32 Recovery After the Tour Divide

22:13 Future Plans and Reflections on Bike Touring

Guest Information:

Jens Van Roost is a Belgian endurance cyclist and bikepacking athlete known for pushing the limits of ultra-distance racing. He gained international recognition with a standout 2nd-place finish at the 2025 Tour Divide, completing the grueling 2,700-mile route across North America in just over 13 days. Jens shares his adventures through long-distance rides, self-supported racing, and exploration-focused cycling, inspiring a growing audience with his resilience, simplicity, and love for the ride.

Instagram: https://www.instagram.com/jens_van_roost/

Strava: https://strava.app.link/qZlt5EqkF1b

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!

In this episode, Alex Larson welcomes Rebecca McConville, a sports dietitian specializing in energy availability and the concept of Relative Energy Deficiency in Sport (RED-S). Rebecca explains RED-S as a mismatch between energy intake and expenditure, likening it to a financial model where insufficient calories lead to the depletion of the body's energy reserves. She emphasizes the importance of recognizing the signs of RED-S, which can manifest as fatigue, hormonal changes, and performance issues, and discusses the misconceptions surrounding it, particularly in the context of both male and female athletes. The conversation also touches on the role of diet culture in influencing athletes' eating behaviors and the need for a holistic approach to nutrition and health in sports.

00:00 Introduction to RED-S and Its Importance

02:39 Misconceptions and Recognition of RED-S

10:06 Identifying Red Flags for RED-S

17:31 Intentional vs. Accidental Under-Fueling

23:52 Differences in RED-S Presentation Across Age Groups

25:32 Approaching Healthcare Providers for RED-S Assessment

25:44 Understanding REDS and Finding the Right Provider

26:35 The Importance of Comprehensive Blood Work

28:22 The Impact of Nutrition on Health and Performance

31:05 Strategies for Recovery from REDS

33:42 Recognizing Red Flags in Athletes

41:24 Practical Tips for Coaches and Athletes

44:40 Lazy but Effective Fueling Wins for Busy Athletes

45:45 Demonizing Food: What Athletes Should Stop Doing

Guest Information:

Rebecca “Becca” McConville, MS, RD, LD, CSSD, CEDS is a board-certified sports dietitian, eating disorder specialist, author, and speaker who helps athletes fuel for both performance and long-term health. A lifelong athlete herself, Becca specializes in helping endurance athletes navigate underfueling, RED-S, and the complex relationship between food, body image, and performance so they can train and compete sustainably.

FIND BECCA ONLINE:

🌐 Website: https://beccamcconville.com

📸 Instagram: https://www.instagram.com/rebeccaeddietitian/

💼 LinkedIn: https://www.linkedin.com/in/rebecca-mcconville-21551748/

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

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!

In this Q&A episode, registered dietitian Alex Larson and the ALN team answers questions from the community about three topics endurance athletes ask about constantly:

• How much fat athletes actually need and what does this look like

• What post-race recovery should look like nutritionally and why is it important (Should you be headed to that post race beer tent?)

• How religious fasting can work while training

These are real questions submitted by athletes navigating training cycles, races, and everyday life.

If you’ve ever wondered whether fat intake affects performance, what to eat after a race, or how to manage nutrition during fasting periods, this episode breaks it down in a practical, athlete-friendly way.

00:00 Introduction and Episode Overview

01:06 Understanding Fats: Good vs Bad

01:58 Types of Dietary Fats and Recommendations

03:04 Sources of Heart-Healthy Fats

04:26 Saturated and Trans Fats: What to Limit

06:22 Managing Fat Intake for Body Composition

08:30 Fats, Hunger, and Hormonal Balance

10:31 Long-Term Health and Recovery Focus

12:36 Post-Race Recovery: Priorities and Timing

14:48 Post-Race Nutrition: What to Eat and Drink

16:15 Emergency Nutrition for Endurance Events

18:38 Impact of Antioxidants and Supplements on Recovery

20:55 Inflammation, Adaptation, and Recovery Strategies

23:04 Hydration: How Much and When

26:09 Celebration and Moderation Post-Race

28:04 Fasting and Athletic Performance: Best Practices

30:59 Supporting Athletes During Religious Fasts

35:12 Closing Remarks and Episode Summary

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

Resources Mentioned in This Episode:

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

• FREE 10 Day Protein Meal Guide

• Carbohydrate 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!

What actually changes for endurance athletes after 40?

In this episode of Endurance Eats, Alex sits down with Dr. Phil Chilibeck to break down the unique nutrition and training needs of masters athletes, especially runners and cyclists looking to stay strong for the long haul.

In This Episode, We Cover:

• 🦴 Bone health & endurance sportsWhy strength training becomes essential with age, differences in bone density between cyclists and runners, and when a DEXA scan makes sense.

• 💪 Strength training for longevityWhy lifting is critical for maintaining muscle, performance, and skeletal health.

• 🍗 Protein needs for masters athletesWhy athletes over 40 may need more protein and how to distribute it throughout the day.

• 🍷 Alcohol, medications & bone densityLifestyle factors that can quietly impact bone health and recovery.

• 🥣 Pulses, supplements & smart fuelingThe role of lentils, beans, and targeted supplements in supporting performance and long-term health.

If you’re an endurance athlete over 40, this episode will help you train smarter, protect your bones, and fuel in a way that supports performance now and decades from now.

🎧 Listen in and future-proof your endurance.

00:00 Introduction to Masters Athletes and Nutrition

01:20 Physiological Changes in Masters Athletes

04:29 Nutrition Needs for Endurance Athletes

07:49 Bone Health Considerations for Endurance Athletes

10:45 Impact of Cycling on Bone Density

12:34 Collagen Supplementation: Myths and Realities

14:08 Importance of Bone Density Testing

20:21 Cardiac Health and Blood Pressure Monitoring

24:19 Strength Training Recommendations for Masters Athletes

26:33 Supplement Safety for Athletes with Cardiac Concerns

29:51 The Role of Pulses in Endurance Nutrition

34:55 Final Advice for Masters Athletes

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

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!