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!

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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!