This episode introduces some simple but incredibly powerful add-ons to the weigh-before, weigh-after sweat rate testing process that will help you understand your results and what they mean, but most importantly, what to do with the results.

Elite distance runner Ellie Pashley returns discusses her experience with pre-exercise hyperhydration in preparation for the Tokyo Olympics, and how she monitors and manages her hydration on a day-to-day basis. 

We're back for 2023, and joined by Dr Chris Irwin (Griffith University). We discuss what being well hydrated before exercise actually means, how you can tell if you are well hydrated or not, and what to do if you're not. We also discuss the strategy of pre-exercise hyperhydration, and the results of a meta-analysis Chris and Alan are in the process of writing up for publication.

We're joined by Accredited Sports Dietitian Gaye Rutherford (Tasmanian Institute of Sport) from chilly Hobart, to discuss the concept of "outrunning a bad diet". We'll unpack this question, the mentality behind it, why it's probably not a healthy way to view exercise and food, and discuss how to reframe this question in a more positive manner.

It‘s the 2nd birthday of the podcast, and to celebrate we‘re summarising all of the previous year's topics in one jam-packed episode! From ”How do I balance eating for training quality and body fat loss?”, to ”How much carbs should I have during training and races?”, and ”How do I stop cramping?”, we‘ll provide 3-5 minute summaries of each of them to bring you up to speed on any you‘ve missed. Oh, and some announcements about the future of The Long Munch.

A legend in ultrarunning coaching in the US, author, podcaster and running coach Jason Koop joins us for our special Episode 50. We discuss the evolution of nutrition in trail and ultrarunning, and what’s transferred over from cycling and triathlon. Jason also gives us a sneak peak of what the elite guys are doing in terms of their approach to race day fuelling and hydration, what we can or can't learn from that, plus his recent work with Mina Guli and her Run Blue project. Plus plenty of great practical tips along the way.

Dentist and ultrarunner Julie Savage joins us to discuss a topic that many of us may prefer not to think about. Julie explains whether sports drinks and gels themselves have a unique role in dental erosion and decay, whether exercise itself is the problem, and most importantly, what runners, cyclists and triathletes can do to protect their smiles.

We're joined this week by elite trail and mountain runner Blake Hose. Blake shares his experience with blood testing, what he's tested for and the feedback and value he's got from having bloods, and his thoughts on regular versus ad hoc testing.

Medical doctor and Sports Medicine Registrar Alice McNamara is back on the podcast. We discuss what blood tests can tell an athlete and their support team, what tests are related to nutrition for runners, cyclists & triathletes, and if athletes should get regular bloods for screening, or only when there’s a suspected issue.

Ultrarunner Martijn Doekes joins us to discuss his recent experience completing Alan's 5 hour sodium replacement study. We go through the results and how to interpret these, to determine the amount of sodium that needs replacing during exercise.