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PODCAST

Endurance Eats

Welcome to the Endurance Eats podcast! This is your go-to safe space to learn about all things nutrition and endurance performance. Get ready for a journey packed with science-backed strategies, practical tips, and inspiring guests to revolutionize the way you think about fueling your body. Whether you"re a seasoned triathlete, a newbie runner, or a veteran cyclist, this podcast is for you.

health & fitness nutrition

All Episodes

00:32:24

55: Does Heat Training Actually Make You Faster?

Endurance Eats ·

2026/04/15

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

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00:37:53

54: Fueling Young Athletes: A Guide for Sports Parents

Endurance Eats ·

2026/04/08

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 overview02:00 - Parental role in shaping kids' food

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00:34:37

53: 5 Reasons Why Athletes Aren’t Seeing Body Comp...

Endurance Eats ·

2026/04/01

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

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00:27:55

52: 10,000 Calories a Day: Fueling the Tour Divide...

Endurance Eats ·

2026/03/25

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 Divide04:18 The Challenge of

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00:48:29

51: REDS: The Underfueling Problems Athletes Can Miss

Endurance Eats ·

2026/03/18

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

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00:33:33

50: Ask the Dietitians: Fat Intake, Race Recovery &...

Endurance Eats ·

2026/03/11

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 likeWhat 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 trainingThese are real questions submitted by athletes navigating training cycles, races, and everyday

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00:24:37

49: Nutrition Priorities for Masters Athletes with...

Endurance Eats ·

2026/03/04

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

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00:37:30

48: Low Motivation: Here’s How To Stay On Track with...

Endurance Eats ·

2026/02/25

In this conversation, the ALN team discusses the importance of creating sustainable health routines that accommodate the fluctuations in motivation and life stressors. They emphasize the need for flexibility in discipline, the significance of a supportive food environment, and practical strategies for managing nutrition during low motivation periods. The conversation also highlights the importance of setting realistic goals, understanding the impact of stress on appetite, and the value of default

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00:35:03

47: Dakotah Popehn: The Road to the Paris Olympics

Endurance Eats ·

2026/02/18

In this candid conversation, Dakotah Popehn shares her journey from hockey goalie to Olympic Trials marathoner, but the heart of this episode goes deeper than training.She opens up about how disordered eating can spread through women’s teams “like cancer,” quietly shaping what athletes believe is normal. While that culture swirled around her, Dakotah kept her head down and stayed hungry to compete, not to shrink.She discusses fueling for performance, adapting to different race climates, preparing

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00:34:48

46: Hanna Cooley’s Triathlon Journey to Kona

Endurance Eats ·

2026/02/11

In this episode of the Endurance Eats Podcast, host Alex Larson interviews ALN dietician Hanna Cooley about her journey from a successful high school and collegiate runner to a prominent triathlete. They discuss her transition into triathlon, her experiences at Ironman Wisconsin and Kona, and the importance of nutrition in endurance sports. Hanna shares insights on her training, the challenges she faced, and how her experiences shape her approach as a dietician. The conversation also touches on the

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00:25:07

45: Elevating Collegiate Performance: Audrey...

Endurance Eats ·

2026/02/04

In this episode, Alex Larson interviews Audrey Lahammer, a senior at the College of St. Scholastica, who shares her journey into cross-country skiing and biathlon. Audrey discusses the transition to collegiate athletics, the importance of fueling and recovery, and her experience working with a nutrition coach. She provides insights on meal prepping, advice for parents of student athletes, and the challenges of hydration in winter sports. Audrey also shares her goals for the upcoming season,

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00:36:25

44: Carb Loading: The Free Speed You’re Missing

Endurance Eats ·

2026/01/28

In this episode of the Endurance Eats podcast, host Alex Larson, and ALN dietitian team Mary, and Hannah discuss the essential practice of carb loading for endurance athletes. They explore the importance of nutrition leading up to race day, the benefits of effective carb loading, and practical strategies to implement it successfully. The conversation also covers common mistakes athletes make, favorite carb loading foods, and the psychological aspects of preparing for a race. The hosts emphasize the

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00:32:19

43: The Science Behind Beta-Alanine and Sodium...

Endurance Eats ·

2026/01/21

In this conversation, Alex Larson chats with Jeff Stout to discuss the significance of buffering supplements, particularly beta-alanine and sodium bicarbonate, in enhancing athletic performance. He explains how these supplements work to improve muscle buffering capacity, delay fatigue, and potentially enhance endurance and power in athletes. The discussion also covers the proper dosages, timing, and the importance of combining both supplements for optimal results.00:00 Introduction to Buffering

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00:06:11

42: Mid Season Fuel: Fueling for Threshold Tests

Endurance Eats ·

2026/01/14

In this episode of the Endurance Eats podcast, Alex Larson discusses the importance of proper fueling for endurance athletes, particularly in relation to threshold tests. She emphasizes the need for consistent nutrition leading up to the test, the timing of caffeine intake, and the significance of viewing the test results as just one data point in an athlete's journey. The conversation aims to help athletes focus on fueling for performance gains without the stress of constant food

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00:09:19

41: Mid Season Fuel: Reactive Hypoglycemia Explained

Endurance Eats ·

2025/12/24

In this episode, Alex Larson discusses reactive hypoglycemia, a condition affecting about 8% of athletes, characterized by a sudden drop in blood sugar levels after eating. She explores the causes, symptoms, and practical strategies for athletes to prevent hypoglycemia during workouts. The conversation emphasizes the importance of nutritional timing, food choices, and monitoring blood sugar levels to enhance athletic performance and well-being.00:00 Understanding Reactive Hypoglycemia02:04

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00:28:37

40: Mid Season Fuel: Things Sports Dietitians...

Endurance Eats ·

2025/12/10

In this conversation, Hannah, Mary and Alex discuss the things that as sports dietitians that they absolutely love. This varies from places to shop, easy fueling hacks, hydration tools and so much more! There are a lot of laughs in this one!This episode is brought to you by The Carb Culture Merch Shop. Head to the Carb Culture Merch shop! From now until December 6th, 2025 But I decided to keep it open just a couple more days as you guys are loving this. Get your orders in. Resources Mentioned in

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00:29:24

39: Mid Season Fuel: Things That Make Sports...

Endurance Eats ·

2025/11/26

In this conversation, Alex and the ALN team discuss the things that make them cringe as they work with athletes from what we are fueling with, can we fuel and change body comp and even some stories around bicarb and more. You are going to love this one!This episode is brought to you by The Carb Culture Merch Shop. Head to the Carb Culture Merch shop! From now until December 6th, 2025, get your orders in. You are going to LOVE these styles!Resources Mentioned in This Episode: Apply for 1:1 Coaching

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00:10:13

38: Mid Season Fuel: Complex Fueling Situations & GLP-1s

Endurance Eats ·

2025/11/12

Welcome to another round of Mid Season Fuel where Alex Larson will be giving short episodes where she provides answers to your questions and smaller questions while she prepares season 3! This conversation delves into GLP-1 medications, their role in treating type 2 diabetes and obesity, and their effects on appetite regulation. The discussion also touches on the implications of these medications for athletes, particularly in endurance sports, and the lack of data on their combined use with physical

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00:12:55

37: Behind the Mic: Alex’s Biggest Wins and Lessons...

Endurance Eats ·

2025/10/22

In this episode, Alex Larson reflects on the journey of Season Two of the Endurance Eats podcast, sharing personal updates on her life, training, and nutrition. She discusses the joy of connecting with listeners, her experiences in racing, the challenges of balancing training with family and work, and her mental health journey. Alex also highlights her coaching experience and future goals, emphasizing the importance of community and support in the endurance sports world.00:00 Season Two

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00:35:04

36: Holiday Nutrition for Athletes: How to Enjoy and...

Endurance Eats ·

2025/10/15

In this conversation, the hosts discuss the challenges athletes face during the holiday season regarding nutrition and eating habits. They explore the emotional and social aspects of holiday eating, strategies for maintaining healthy habits, and the importance of mindful eating. The conversation emphasizes the need for balance between enjoyment and nutritional needs, especially during festive occasions. The hosts also share personal anecdotes and practical tips for navigating holiday meals, fueling

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