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!