Training in the heat doesn't just feel harder—it places extra stress on your body that can impact performance, recovery, and safety.

In this replay episode of the Find Your Edge Podcast, Coach Chris Newport shares practical, science-based strategies to help endurance athletes and active individuals recognize the signs of heat stress, stay hydrated, and perform safely in hot and humid conditions.

You'll learn:

• Why heat stress affects performance
• Early warning signs of heat illness
• Hydration and cooling strategies that actually work
• How to acclimate to the heat safely
• Tips for athletes, outdoor workers, and anyone exercising in the summer

Whether you're preparing for a race or simply trying to train smarter this summer, this episode will help you stay safe and perform your best.

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Iron deficiency is one of the most overlooked reasons endurance athletes struggle with fatigue, poor recovery, declining performance, and brain fog.

In this episode of the Find Your Edge Podcast, Emily Qiu interviews iron researcher Dr. Cory Dugan, with Coach Chris Newport joining the discussion, to break down the latest science behind iron deficiency in endurance athletes.

You'll learn:

• Why runners and triathletes lose more iron
• The role of hepcidin and why timing matters
• Common signs of iron deficiency
• Why a normal hemoglobin doesn't always mean your iron is healthy
• Which blood tests athletes should request
• Ferritin, supplementation, and nutrition strategies
• Common mistakes athletes make with iron supplements
• When it's time to seek professional guidance

If you've ever wondered why your training isn't translating into better performance, this episode could provide the missing piece.

Remember: Don't guess. Test first, then build a personalized plan. Need help with this? We can assist in getting you tested AND building a plan. Simply book a 30 minute quick start consult here.

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Are oats really the superfood they're made out to be?

In this episode of the Find Your Edge Podcast, Chris Newport and dietetic intern Emily Qiu break down everything endurance athletes need to know about oats, oatmeal, beta-glucan fiber, blood sugar control, heart health, gut health, and performance nutrition.

You'll learn:

• Why oats support both performance and longevity
• What beta-glucan fiber actually does
• The differences between steel-cut, rolled, quick, and instant oats
• How oats affect blood sugar and energy levels
• The best ways to incorporate oats into your nutrition plan
• Common oatmeal mistakes athletes make

If you're looking for a simple, evidence-based way to improve your nutrition, this episode is for you.

Get Chris' favorite protein powders for athletes here: https://www.theenduranceedge.com/oats-for-athletes-performance-recovery-longevity

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Most athletes get routine blood work.

Very few understand which biomarkers truly matter for performance, recovery, and longevity.

In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the special lab values endurance athletes should know about and why they matter.

We discuss:

• CBC and CMP basics
• ApoB and cardiovascular risk
• Magnesium and athletic performance
• Vitamin B12 and MMA
• Homocysteine and longevity
• Vitamin D and bone health
• Why athletes need personalized interpretation
• How biomarker trends help you make smarter decisions

If you've ever felt like you're doing everything right but still not seeing the results you want, this episode is for you.

Because the goal isn't more information.

The goal is clarity.

Learn more about the Endurance Edge Longevity Lab:
https://www.theenduranceedge.com/longevity/

Check out the episode here: https://www.theenduranceedge.com/special-lab-values-endurance-athletes-biomarkers

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Most athletes focus on muscles.

But what about the framework that supports them?

In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu discuss why bone health matters for athletes of all ages.

We cover:

• bone mineral density and aging
• why bone density peaks around age 30
• DEXA scans and why they matter
• stress fractures and injury prevention
• calcium, vitamin D, protein, and magnesium
• RED-S and low energy availability
• strength training for stronger bones
• why cyclists and swimmers should pay attention

If you want to stay active, strong, and independent for decades to come, this episode is for you. https://www.theenduranceedge.com/bone-health-for-athletes-longevity-performance/

Learn more about the Endurance Edge Longevity Lab (with ongoing metrics, nutrition and genetics for clarity in your performance and health pathway):
https://www.theenduranceedge.com/longevity

Or book a 30 minute quick start nutrition consult to dial in your bone health with sports nutrition, metrics and more: https://www.theenduranceedge.com/sports-nutrition-for-performance-longevity/

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Why do so many endurance athletes struggle with cramping, GI distress, dehydration, and race-day fueling?

Because they're asking the wrong question.

Instead of asking:

"What's the best gel?"
"What's the best electrolyte?"
"What's the best sports drink?"

Coach Chris Newport encourages athletes to ask:

"What does my body actually need?"

In this episode, you'll learn:

• why chasing products rarely works
• how sweat testing changes everything
• why fluid, sodium, and carb needs are unique
• how to build a fueling and hydration system
• why accountability and testing matter
• how to stop guessing and start trusting your plan

Ready to stop the trial and error?

Join the next Fueling and Hydration Bootcamp:
https://www.theenduranceedge.com/fuelingbootcamp/

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Should you use gels during training and racing? Which ones are best? And why do some athletes swear by certain brands while others cannot stomach them?

In this episode of Find Your Edge, Coach Chris Newport and dietetic intern Emily Qiu break down the world of endurance gels.

We cover:

• what gels actually do
• why fueling during exercise matters
• differences between popular gel brands
• caffeine, sodium, and carb sources
• GI distress and taste preferences
• why you should never try a new gel on race day
• how to build a personalized fueling strategy

If you have ever felt overwhelmed by the nutrition wall at your local running store, this episode is for you.

Ready for a personalized fueling plan? Join our Fueling and Hydration Bootcamp:
https://www.theenduranceedge.com/fuelingbootcamp/

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook

Sleep is one of the most important recovery tools athletes have—but many endurance athletes are not getting enough.

In this episode of Find Your Edge, Coach Chris Newport talks with dietetic intern Emily Qiu about how sleep and nutrition affect athlete mental health, recovery, anxiety, depression, insomnia, inflammation, and performance.

We cover:

• why endurance athletes may need 8–10 hours of sleep
• how poor sleep affects recovery and inflammation
• the link between sleep disorders, anxiety, and depression
• how a Mediterranean-style diet supports mental health
• nutrients and supplements that may support sleep
• caffeine, alcohol, circadian rhythm, and bedtime routines
• when to get personalized nutrition support

If you are struggling with sleep, mood, fatigue, or recovery, this episode will help you understand where to start.

Ready for personalized support? Book a 30-minute Quick Start Nutrition Consult or learn more about the Longevity Lab at The Endurance Edge (where you get genetic testing to learn more about how to optimize your sleep for performance and mental health).

Ready to make a season's worth of progress in just one day?

Join us for an Ultimate Training Day and receive personalized coaching, hands-on swim, bike, and run instruction, and actionable feedback you can use immediately.

Plus, connect with an incredible community of athletes and coaches. Space is intentionally limited to ensure personalized attention, so register early at TheEnduranceEdge.com/camps

Support the show

🎧 Thanks for tuning in to the Find Your Edge Podcast! If you enjoyed this episode, please share it with a friend, subscribe, and leave us a review — it helps more athletes like you find the show. 💪✨

📚 Download our free resources:

• 🥗 Guide to High Performance Healthy Eating
• 🏊‍♀️ 6 Steps to Triathlon Success: Free Guide
• 💧 Hydration Guide for Athletes
• 🏃‍♂️ Runner's Fueling & Hydration Cheat Sheet

🌐 Find us here: TheEnduranceEdge.com
🏆 Race with us: Humans of Steel Olympic & Sprint Triathlon at Harris Lake, NC
💊 Purchase Safe Supplements here (you'll be prompted to create an account)
⭐ Explore our Favorites Things & Partners
📲 Follow us on Instagram or Facebook