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Matt answers 15 listener questions about race weight, weight loss, carb cycling, recovery, fueling and running performance. PERSONAL LINKS 1:1 Running Coaching: https://sweatelite.co/coaching/personalized-1-1/ Running + Nutrition Coaching: https://sweatelite.co/coaching/run-nutrition/ Nutrition Coaching: https://sweatelite.co/coaching/nutrition/ Personalised Nutrition Meal Plan: https://sweatelite.co/nutrition-meal-plans/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Eastbound Running (Dynafish): https://www.eastboundrunning.com/ ABOUT THIS EPISODE In this episode, Matt answers 15 questions submitted through YouTube about race weight, weight loss and running performance. Topics include losing weight while maintaining training quality, carbohydrate cycling, calorie deficits during a marathon taper, post-workout fueling, finding your ideal race weight, losing fat versus muscle, GLP-1 medications and heart rate, creatine and water weight, and whether the same weight-loss approach can work for shorter-distance runners and triathletes. Matt also shares his own experience dropping from around 86kg to 69kg, how body weight played a role in eventually breaking 2:20 for the marathon, and how he is approaching the final two weeks before the Melbourne Marathon. Later in the episode, Matt gives an update on his Melbourne Marathon goal, testing the Puma Fast-R 3, the upcoming Dynafish launch in Australia, New Zealand and the UK, and his move to Lisbon for six months. TIMESTAMPS 00:00 - Welcome and Scope 00:52 - Safety Disclaimer 01:56 - Why This Topic 05:00 - Sub-2:20 Breakthrough 09:49 - Post-Workout Carbs 11:34 - Calorie Deficit During a Marathon Taper 14:47 - Losing Muscle Mass 17:25 - GLP-1s and Heart Rate 20:46 - Weight Loss for Shorter-Distance Runners 27:23 - The Challenges for Triathletes 30:39 - Weekly Calorie Deficit Numbers 33:16 - Finding Your Ideal Race Weight 36:25 - Creatine and Water Weight 38:07 - Why Not Carb Load Every Day? 41:57 - Nutrition Coaching and Services 45:35 - Melbourne Marathon Update 47:11 - Dynafish Distribution Update 48:52 - Moving to Lisbon 49:24 - Final Wrap-Up This episode discusses intentional weight loss and calorie restriction in the context of endurance performance. It is not intended for people with a history of eating disorders, RED-S or low energy availability, or anyone concerned they may be at risk of these conditions.

Matt breaks down how to safely lose 5kg+ during a marathon block — using calorie deficits on easy days and big carb windows around hard sessions — so you can train hard and run faster. Matt Fox / Sweat Elite Nutrition Coaching: https://sweatelite.co/coaching/nutrition/ Run + Nutrition Coaching: https://sweatelite.co/coaching/run-nutrition/ Nutrition Meal Plans: https://sweatelite.co/nutrition-meal-plans/ Personalised Training Plan: https://sweatelite.co/personalised-training-plan/ Coaching: https://www.sweatelitecoaching.com/matt-fox/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 YouTube: https://www.youtube.com/@SweatElite Sweat Elite: https://www.sweatelite.co/ Matt talks about how to lose five kilograms or more in the ten weeks leading into a marathon — while still training hard and aiming to run faster. He pushes back on the old idea that you should finish all weight loss before the marathon-specific block, and shares how he's used this approach five times himself, including a recent stretch where he dropped nearly fifteen kilos. Matt walks through the method in plain terms: stay in a calorie deficit most of the week, track burn with a watch or rough math, log food with AI photo counting, and then flip into big carbohydrate windows around your two hardest sessions so quality workouts don't suffer. He lands on roughly an eight-hundred-calorie deficit on easy days — enough, on paper, to lose about half a kilo a week and five kilos over ten weeks. Matt is clear this is not for everyone. If you've dealt with an eating disorder, RED-S, or low energy availability — or you're already below a healthy weight — he says turn the episode off. For listeners who can safely lose the weight, he also covers strength work, bone-health basics, and where coaching or a meal plan fits if you want more accountability. Timestamps 00:01 Content warning & who should skip 00:36 The goal 02:20 The only rule that matters 03:43 How to track burn 05:33 How to track intake 06:11 Weekly structure: deficit + carb windows 08:00 Hard-session fueling 11:03 Easy-day eating 13:19 GLP-1 note (personal, not recommended) 14:55 The math (why ~800/day) 16:16 Injury-risk buffers 17:45 Risk framing 19:10 Coaching / meal plans Content warning & who should skip Eating disorders, RED-S, LEA, and already-lean athletes should not follow this advice. Aimed at people who can safely lose ~5kg+ and want to run faster. The goal Lose 5kg+ in the ~10-week marathon-specific block; Matt's personal and coaching experience; pushback on "never diet in the marathon block." The only rule that matters Calorie deficit = burn more than you eat. Tracking makes it workable; perfection isn't required. How to track burn Garmin (or similar) preferred. Rough guide: ~2,000 kcal/day for many men (5–7k steps); ~1,700 for many women; easy running ~700 kcal/hour; hard running closer to ~1,100 kcal/hour. How to track intake Photo-log every meal/drink in ChatGPT (or similar AI); build one daily log; close enough beats exact. Weekly structure: deficit + carb windows Most of the week (~5.5 days): solid deficit (~800 kcal/day as a working target). Around 2 hard sessions (e.g. Wed + Sun): stop deficit counting ~12 hours before; load carbs heavily before, during, and a few hours after. Hard-session fueling Example carb load ~400g in the pre-session window; in-session carbs often 70–100g/hour for men (women slightly lower); prioritize white rice, potatoes, bread, pasta in those windows. Easy-day eating High-volume, low-calorie foods (fruit, veg, lean protein); flavored soda water as a hunger/dopamine hack; ask AI for satiating low-cal meal ideas. The math (why ~800/day) ~7,700 kcal deficit ≈ 1kg fat; ~3,800/week ≈ 0.5kg/week ≈ 5kg in 10 weeks. Surpluses in carb windows are expected; the weekly total still lands if easy days stay consistent. Injury-risk buffers Start strength (esp. squats) ~1 month before dieting; Vitamin K2 + calcium; prefer food calcium (eggs, milk, cheese). Don't stack diet + big training jump + new gym all at once. GLP-1 note (personal, not recommended) Matt mentions microdosing; does not recommend listeners do the same; notes possible GI issues with late-run carbs and plans to stop near race day. Risk framing Acknowledges risk; argues high volume is often riskier than a controlled 5kg loss in a block, based on his experience and listener feedback. Coaching / meal plans Nutrition coaching (daily accountability) and one-off marathon meal plans available via the link in the episode description. Key takeaways Deficit most days; carb-load hard sessions hard Track burn + intake closely enough to hit ~0.5kg/week Protect bones and quality sessions; don't copy medical shortcuts casually Skip this entirely if ED / RED-S / LEA history or already underweight

Matt recaps his 2:33 Sydney Marathon in jeans, then dives into recovery, weight loss, fueling, strength training, Melbourne Marathon goals and what comes next. Matt Fox / Sweat Elite Coaching: https://www.sweatelitecoaching.com/matt-fox/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 YouTube: https://www.youtube.com/@SweatElite Sweat Elite: https://www.sweatelite.co/ Sweat Elite Instagram: https://www.instagram.com/sweatelite/ Three days after the Sydney Marathon, Matt breaks down his 2:33:38 run in jeans and what he is currently calling the fastest known marathon in jeans. He talks through the pacing strategy, running with the 2:35 pacer through 30km, dealing with hamstring cramping late in the race, how much the jeans may have slowed him down and how Sydney compares with a flatter marathon course. Matt also goes deep into marathon recovery, including the roughly 310g of carbohydrates and 50g of protein he consumed in the first 90 minutes after finishing. He discusses sleep, returning to training after a marathon, strength and mobility work, cramping, chafing, shoe choices and why he believes his recovery has been significantly better than after many previous marathons. Weight loss remains a major topic as Matt explains how he has gone from around 86kg to roughly 73kg over the past four months while continuing to train at a high level. He discusses calorie deficits on easier days, carbohydrate cycling around workouts and long runs, strength training while losing weight, GLP-1 use, maintaining power while getting lighter and why he believes reaching approximately 69kg could put him back around PB shape for Melbourne. Matt finishes by answering listener questions on Sydney's hills, marathon course conversions, how long runners can continue improving with age, shoe durability, recovering between Sydney and Melbourne, preventing marathon cramps and future costume marathon attempts. He also shares his plan to move to Lisbon later this year and spend more time racing and training in Europe. Episode Timestamps 00:00 Welcome back 01:02 Sydney Marathon Jeans Run 04:33 Pacing, Cramp and Gym 06:55 Recovery Carbs and Sleep 10:43 Guinness Record Confusion 14:18 Chafing and Gear Tips 15:15 Melbourne Goals and Weight Math 19:07 Comeback After Time Off 23:24 Strength Training While Cutting 26:49 Fat Loss Method and GLP-1 30:01 Calorie Tracking and Carb Loading 32:12 Carb Cycling and Weight Loss 33:45 Garmin Calorie Burn Debate 35:33 Healthy Leanness and Caveats 36:23 Weight Targets for Faster Marathons 37:48 Sydney Course Time Conversion 40:02 Crowds and PB Potential 40:44 Marathon PBs With Age 42:10 Running a Marathon in Jeans 43:18 Low-Calorie Days and GLP-1s 45:00 Shoe Rotation and Durability 46:02 Recovering for Melbourne Marathon 48:42 Costume Records and Charity 51:08 Collaborations, Cramps and Shoe Picks 54:09 Fueling Rules for Hard Days 56:21 Moving to Lisbon 58:51 More Diet Content and Wrap Up

Jordan Sullivan, The Fight Dietitian, joins Matt to break down performance-focused weight loss, RED-S, marathon fueling and how endurance athletes can get lighter without sacrificing training quality. Jordan Sullivan / The Fight Dietitian Website: https://thefightdietitian.com/ Instagram: https://www.instagram.com/the_fightdietitian/ Matt Fox / Sweat Elite Coaching: https://www.sweatelitecoaching.com/matt-fox/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 YouTube: https://www.youtube.com/@SweatElite Sweat Elite: https://www.sweatelite.co/ Sweat Elite Instagram: https://www.instagram.com/sweatelite/ Contact: [email protected] In this episode, Jordan and Matt dive into one of the most debated topics in endurance sport - losing weight while training hard. Jordan has spent more than a decade working with elite athletes across combat sports, endurance events and other high-performance environments, helping athletes manipulate body composition while maintaining performance. They discuss RED-S, low energy availability and why the intensity and duration of a calorie deficit matter. Jordan explains why training status is an important part of the equation, how quickly athletes can realistically lose weight, and why Garmin, WHOOP and other wearable calorie estimates should not be treated as exact measurements. They also explore what happens to muscle during a calorie deficit, the roles of protein and resistance training, and what changes when an already-lean athlete tries to become even lighter. Jordan and Matt discuss Matt's own progression from around 74 kg toward 69 kg, and the longer-term possibility of experimenting closer to 65 kg while trying to determine where further weight loss stops improving marathon performance. A major part of the conversation focuses on fueling marathon training while losing weight. They discuss periodizing calorie and carbohydrate intake around important sessions, why harder running dramatically increases carbohydrate requirements, fueling long runs, post-workout glycogen restoration and why an athlete's fitness remains more important than simply consuming more fuel. Jordan also explains why blanket recommendations such as 60-90 g or 120 g of carbohydrate per hour may not be optimal for everyone. Individual carbohydrate oxidation rates, gut tolerance and training history can all influence how much carbohydrate an athlete can actually use. They finish with bone health, practical carbohydrate choices including white rice, bread, fruit and honey, and why developing good whole-food habits remains important for long-term health. Timestamps 00:00 Meet Jordan Sullivan 00:05 Weight Loss During Training 00:40 Why Calories In Out Fails 04:28 RED-S Risk And Nuance 06:12 Diagnosing RED-S Limits 07:13 Intensity Versus Duration 08:04 Fight Camp Case Study 12:53 Performance Versus Health 14:17 Setting A Marathon Cut 16:20 Power To Weight Explained 20:24 Fueling And Periodization 24:46 Estimating Calorie Burn 27:06 Safe Weekly Loss Targets 33:32 Muscle Loss In A Deficit 38:15 Going Leaner 69 To 65 43:22 When To Cut In Marathon Block 44:11 Race Prep Weight Loss 45:25 Training Status Matters 53:11 Fueling Long Runs 54:31 Carbs Versus Fitness 01:02:56 Intensity Drives Carb Use 01:08:10 Personal Carb Oxidation 01:14:24 Bone Health Basics 01:16:39 Best Carb Food Choices 01:20:15 Whole Foods For Longevity 01:23:35 Wrap Up And Contacts

Matt dives into the results of his recent super shoe testing at Griffith University, comparing 12 of the best Chinese racing shoes before putting the leading models up against some of the biggest Western brands. Using laboratory running economy testing at 17 km/h, the results produced some major surprises - including a sub-US$100 Chinese shoe outperforming several of the world's most established super shoes. Matt Fox Links Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Email: [email protected] The Anta C202 G9 Edition 2 emerged as the best-performing Chinese shoe, ahead of the Li-Ning Feidian 6 Elite and Qiaodan Feiying Plaid 3.0. Matt breaks down the rankings, the impact price and expectations can have on perceived shoe performance, and just how much difference the right racing shoe could potentially make across a marathon. Matt also looks ahead to the Sydney Marathon, where he plans to attempt the world record for the fastest marathon run in jeans. He discusses the Australian Championships uniform rules, the maths behind breaking the 2:34:45 record, Sydney's challenging course, and why the record may be considerably harder than he initially expected. The episode finishes with Melbourne Marathon goals, the Fat Fox Method for managing body weight around marathon training, strength training, HYROX, longevity, an upcoming 5K attempt, and a preview of several upcoming podcast episodes. Episode Chapters 00:00 Podcast cold open 00:35 Why test super shoes 02:52 Lab testing setup 04:14 Chinese shoe rankings 04:49 Dragonfly hype check 06:19 Price and placebo 08:22 Third place surprise 10:14 Western shoe clues 11:59 Anta wins overall 12:54 Name confusion explained 14:49 Who this applies to 16:40 How big the gains 19:04 Cost and who should test 21:33 My marathon shoe history 23:22 Next race Sydney plans 24:20 Jeans Champs rules 25:57 Record maths reality 27:55 Sydney trip logistics 30:12 Melbourne dreams and Kipchoge 31:09 Fat Fox Method 34:23 Getting leaner safely 36:22 Gym, HYROX and longevity 40:57 Early mornings and wrap-up 42:07 Jeans and 5K prediction 44:14 Next content teasers

Matt is joined by Dr David Lipman to discuss one of the newest and most talked-about supplements emerging in elite endurance sport: lactate gels. Train with Matt Fox: https://sweatelitecoaching.com/matt-fox/ Sweat Elite Supporters Club: https://sweatelite.co/supporters-club/ Matt Fox on Instagram: https://www.instagram.com/mattinglisfox/ Matt Fox on Strava: https://www.strava.com/athletes/6248359 Contact Matt: [email protected] Dr David Lipman on Instagram: https://www.instagram.com/drdavidlipman/ Dr David Lipman's Website: https://www.drdavidjlipman.com/ The conversation has gained attention around the Tour de France, with companies including From Lab to Field, Enervit and Santa Madre developing lactate-based products. Unlike glucose and fructose, which rely primarily on SGLT1 and GLUT5 transporters in the gut, lactate uses monocarboxylate transporters (MCTs). This potentially provides athletes with another pathway to absorb and utilise energy alongside traditional carbohydrate fueling. The concept isn't completely new, but delivering meaningful amounts of lactate without creating gastrointestinal or taste problems has historically been difficult. From Lab to Field is developing a patented hydrogel designed to improve lactate delivery and tolerance while producing a less acidic product. Early prototypes have reportedly combined around 5 g of lactate with 40 g of carbohydrate. There are also interesting possibilities beyond simply providing additional energy. Lactate can be used as fuel by the muscles, heart and brain and also acts as a signalling molecule. Researchers are investigating whether supplementation could influence glycogen replenishment, recovery and metabolic responses during exercise. There are already some impressive performance claims circulating, including improvements in power output and reductions in fatigue, but the evidence remains preliminary. Much of the exciting data appears to come from research connected to the companies developing the products and still needs independent replication. One particularly interesting possibility is that lactate supplementation may have different effects below versus above the first lactate threshold. Elite athletes reportedly using lactate alongside very high carbohydrate intakes of around 90-120+ g/h have described positive experiences, but exactly how much additional benefit lactate provides remains uncertain. The discussion also compares lactate with exogenous ketones, another alternative fuel that has generated significant interest in endurance sport. Ketones have produced mixed performance results, although emerging research suggests potential benefits in areas such as heat tolerance, recovery, altitude exposure, sleep and resilience to heavy training. Both lactate and ketones may eventually have applications outside sport because of their roles as fuels and signalling molecules, particularly in the brain. Overall, lactate gels represent an exciting new area of endurance nutrition, but they're still at the beginning of the research cycle. The potential is significant, but athletes should distinguish promising early findings from benefits that have been independently and consistently demonstrated. Episode Chapters: 00:00 Lactate Gel Buzz 00:19 Who's Making Them 01:16 How Lactate Fuels 02:53 Hydrogel Delivery Breakthrough 03:58 Legality and Doping Questions 05:20 Performance Claims and Evidence 06:42 Real World Use and Cost 07:43 Beyond Sport Applications 08:56 Ketones Update and Research 11:25 Personal Ketone Use Cases 12:44 Conflicts and Wrap Up

Welcome back to another unstructured In My Opinion episode. Matt shares an update on losing weight to run faster, the explosion of Chinese super shoes and Dynafish, a potential marathon world record attempt in jeans, HYROX plans, coaching updates and why he has backed away from frequent sauna use. Be coached by Matt: https://www.sweatelitecoaching.com/coaching-2026 Join the Shareholders Club / Private Podcast Feed: https://www.sweatelite.co/shareholders Matt Instagram: https://www.instagram.com/mattinglisfox/ Matt Training Log - Strava: https://www.strava.com/athletes/6248359/ Contact Matt: [email protected] Matt opens with updates on the Sweat Elite Podcast, including changes to the private feed, a new weekly subscriber hangout and a small number of coaching opportunities becoming available. The main discussion centres around losing weight to run faster, prompted partly by Josh Kerr's visible change in body composition alongside his recent performances. Matt reflects on his own marathon career, including a period where gaining roughly 3.5 kg coincided with slower marathon performances before intentionally losing around 4 kg and returning to consistent sub-2:20 racing. Matt explains the simple approach he has personally used - maintaining a modest calorie deficit on most days while prioritising high-volume, satiating foods, then aggressively increasing carbohydrate intake around important training. Rather than trying to remain perfectly fuelled every hour of every day, he discusses using roughly 12-hour windows before major sessions and races to maximise carbohydrate availability, followed by substantial refuelling afterwards. He also discusses why he avoids obsessing over daily scale weight, instead looking at longer-term trends and carbohydrate cycles. Matt believes intentional weight-loss phases should generally be relatively short - around 6 to 12 weeks for most athletes and rarely beyond 20 weeks - rather than becoming a permanent part of training. The conversation also tackles the stigma surrounding weight loss in endurance sport, RED-S, disordered eating and the potential danger of becoming obsessed with numbers. Matt stresses that this approach is only relevant to runners who genuinely have weight they can healthily lose and that improving performance should never come at the expense of long-term health. Later in the episode, Matt shares updates from the Chinese running shoe world, including upcoming laboratory testing of several Chinese super shoes and the rapid growth surrounding Dynafish. He discusses distribution delays, demand in China and plans for bringing more shoes into international markets. Matt also considers racing the Sydney Marathon in jeans and potentially attempting the marathon world record for running in jeans, before discussing his future racing ambitions, interest in trying HYROX and whether an Ironman is something he would ever consider. Finally, Matt explains why he has stopped frequent sauna sessions after noticing increasing fatigue and deteriorating training quality, despite initially introducing sauna as part of his marathon preparation. Topics: 00:00 Welcome and Setup 00:27 Topics and Context 02:46 Pro Podcast Changes 03:46 Subscriber Hangouts 06:05 Coaching Spots Open 07:12 Why Weight Matters 08:18 Josh Kerr Example 09:45 My Marathon Weight Shift 14:41 Stigma and Pushback 20:08 Simple Weight Loss Framework 24:34 Carb Timing for Workouts 28:59 Risks and Obsession Trap 30:38 Carb Cycles Not Scales 31:44 Avoid Number Obsession 32:47 Who Should Cut Weight 35:46 Coaching And Stigma 37:36 Chinese Shoe Lab Tests 39:39 Dynafish Distribution Plans 43:36 Sydney Jeans Marathon 45:40 Weight Loss And Future Goals 50:55 HYROX Versus Ironman 52:31 Sauna Fatigue Lesson 57:25 Wrap Up And Next Steps

Jack Kelly from The Triathlon Hour returns to the Sweat Elite Podcast for a fun challenge - ranking six running workouts from manageable to completely diabolical. Along the way, we debate stop recoveries versus float recoveries, discuss whether marathon pace should be guided by effort or pace, explore the biggest differences between training for running and triathlon, and explain why some workouts are far harder mentally than physically. We also share how weather, fueling, terrain and fatigue should influence the execution of key marathon sessions. The episode finishes with the hardest workouts either of us has ever designed. Jack unveils a brutal 29.6 km session combining marathon pace with repeated half-marathon-pace intervals, while Matt shares a relentless 25 km progressive run that finishes faster than goal marathon pace. If you're looking for new training ideas or simply want to hear two coaches dissect what makes a great workout, this episode is packed with practical insights and plenty of debate. Jack Kelly / The Triathlon Hour Instagram: https://www.instagram.com/jackkellytri/ Podcast: https://open.spotify.com/show/4gjZJMzMev7LvylirVjIGD?si=b3f1e6f64841417d YouTube: https://www.youtube.com/@thetriathlonhour Matt Fox / Sweat Elite Coaching: https://www.sweatelitecoaching.com/matt-fox/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 YouTube: https://www.youtube.com/@SweatElite Timestamps 00:00 Welcome Back Banter 00:53 The Hat Story 02:48 Six Workout Challenge 06:02 Stop Rest Debate 07:57 Workout 1 - Most People Could Do 10:21 Workout 2 - Moderate 15:10 Workout 3 - Challenging 21:59 Workout 4 - Hard 29:36 Level 5 - Really really hard 36:56 Level 6 - Diabolicaly hard! 43:51 Fueling Weather Logistics 46:27 Wrap Up Next Rivalry Tease These workouts are discussed for educational and entertainment purposes. Adjust the volume, intensity and recovery to suit your experience, current fitness and training goals.

Is getting lighter always the answer for runners chasing faster race times? Matt Fox is joined by Dr David Lipman for a short, sharp discussion about weight loss, performance, RED-S and the risks of taking leanness too far. Dr David Lipman Links Instagram: https://www.instagram.com/drdavidlipman/ Website: https://www.drdavidjlipman.com/ Listen to David's Podcast For more conversations exploring the science, psychology and hidden stories behind sport, check out 1% Better - Hidden Stories in Sport, co-hosted by Xylon van Eyck and Dr David Lipman. Matt Fox Links Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Email: [email protected] Matt and David explore why being lighter does not automatically make an athlete faster. Although reducing excess body fat may improve running economy and performance, there is a lower limit where continued weight loss can begin to compromise health, recovery and long-term performance. Matt shares his own experience of becoming faster after losing weight, while David explains why the human body cannot be treated like a simple machine. Some body fat may provide an important energy buffer because the absorption and use of fuel can vary between athletes and from day to day. They examine Ryan Hall's experience as a cautionary example. Hall initially improved while becoming extremely lean, but his performance and health eventually declined after taking the process too far. This temporary improvement can create a dangerous "more is better" mindset, where athletes continue restricting food because the early results appear positive. The conversation also breaks down Relative Energy Deficiency in Sport, commonly known as RED-S. Rather than viewing RED-S as the result of one isolated mistake, David describes it using a stress bucket model. Training load, inadequate fueling, poor sleep, work pressure and other life stressors can accumulate until the athlete's ability to recover is overwhelmed. Matt and David discuss carbohydrate periodization and carb cycling, including when lower-carbohydrate training may have a place within an endurance program. However, they stress that these strategies do not eliminate the risks of chronic under-fueling. Athletes still require adequate carbohydrates, protein and dietary fat to support performance, recovery and overall health. They also cover behaviours associated with disordered eating, the spectrum between structured nutrition and unhealthy restriction, whether runners should deliberately lose muscle mass, and the difficult tradeoffs that can exist between short-term performance and long-term health. Episode Timestamps 00:00 Is Lighter Always Faster? 00:43 Fat Buffer and Absorption 01:31 Ryan Hall Cautionary Tale 02:38 When Leanness Backfires 03:28 RED-S and the Stress Bucket 06:27 Carb Cycling and Risk 08:43 Macronutrients and Carb Periodization 10:29 The Disordered Eating Spectrum 12:13 Muscle Mass vs Running Goals 13:20 Health and Performance Tradeoffs 14:28 Wrap Up and Thanks This conversation is provided for general educational purposes and is not individual medical or nutritional advice. Athletes concerned about RED-S, disordered eating or persistent under-fueling should speak with a qualified healthcare professional.

Jack Kelly joins the Sweat Elite Podcast for a wide-ranging conversation on massive weight loss, injury prevention, marathon training, running performance for triathletes, heat adaptation, recovery, and the small "one percenters" that can make a big difference. Follow Jack Kelly / The Triathlon Hour: Instagram: https://www.instagram.com/thetriathlonhour/ Jack Kelly with Elliot Jenkins - Heat Training: Listen on Spotify Follow Matt / Sweat Elite: Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/3152859 Sweat Elite Supporters Club: https://www.sweatelite.co/supporters/ Jack is the host of The Triathlon Hour and a coach working with professional triathletes. In this episode, we discuss his transformation from around 125kg down toward 80kg, the unconventional approach he used to lose weight while staying injury-free, and why walking, varied movement and high-frequency training may be underrated tools for endurance athletes. We then go deep into marathon training, breaking down some of our favourite sessions including 25 x 600m, 1K on/1K float, progression long runs, 2K repetitions, long marathon-pace intervals and the classic 2 x 10K marathon dress rehearsal. We also discuss sleep consistency, post-workout carbohydrate intake, creatine, Nomio, sauna and heat adaptation, occasional "hero sessions," energy drinks, and the importance of considering heart health when using stimulants. Episode Timestamps: 00:00 Jack Kelly Joins 00:27 Japan Detention Story 02:49 Weight Loss Turning Point 07:57 Andorra Reset Plan 12:18 Walking For Resilience 16:55 Secret Injury Proofing 25:25 Coaching Career Highlights 27:51 Ari Klau Progress 30:18 Triathletes Running Fast 35:49 Marathon Million Dollar Hypothetical 36:26 Fastest Triathlon Marathon 38:08 Kristian Marathon Potential 39:14 Gustav Motivation Question 39:50 The Secret Marathon Workouts You Need to Know 01:36:12 The Six 1%'ers You Can Focus On To Imrove 01:39:51 Japan Detention Sleep Reset 01:41:02 Irony of Gummies and Jail 01:42:23 Sleep Aids and Insomnia 01:43:35 Recovery Fuel After Training 01:46:15 Creatine Water Weight Explained 01:47:52 Nomio Supplement Deep Dive 01:54:17 Sauna and Heat Adaptation 01:57:37 Hero Sessions Superman Cape 02:01:12 Monster Energy Pre Race Ritual 02:03:25 Heart Health and Stimulants 02:05:00 Wrap Up and Where to Follow Disclaimer: This podcast is for entertainment and educational purposes only and should not be considered medical or nutritional advice. Always consider your individual health circumstances and seek appropriate professional advice where necessary.

Race Weight and Carb Cycling: Losing Weight to Get Faster Without Sacrificing Key Workouts Welcome back to another short, sharp sub 15-minute episode. Today, I discuss the relationship between race weight and endurance performance, using examples including Josh Kerr, the new mile world record holder, Comrades Marathon winner George Kusche, and Olympic triathlon champion Kristian Blummenfelt. I explain how losing weight has helped me improve my own marathon time from 2:35 to 2:18, while also addressing the risks of aggressive dieting and underfueling. This episode is not intended for anyone with a history of eating disorders, and I am sharing my personal experience rather than professional nutritional advice. I break down how I use a moderate calorie deficit on most days while carb cycling around important workouts. The goal is to fuel heavily with carbohydrates for approximately 12 hours before and three hours after key sessions, then return to lower-calorie, filling foods during easier periods. Matt's Links Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Email: [email protected] Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Episode Timestamps 00:00 Elite Weight Clues 02:05 Podcast Setup and Warning 03:55 My Race Weight Journey 06:04 Critics and Risk 08:14 Calorie Deficit Basics 10:21 Carb Cycling for Workouts 12:52 Foods That Keep You Full 14:11 Resources and Wrap Up

Recording from Beijing International Airport during a delayed Air China flight, I share a short, single-topic episode exploring the "speed gap" and why pure speed can be a major limiter for marathon and half-marathon performance. Using examples such as breaking three hours in the marathon and my own goal of running 2:19, I explain why runners need enough speed at shorter distances to make marathon pace feel sustainable. I also discuss why many runners and coaches place too much emphasis on mileage and threshold training while neglecting speed development. I finish the episode by sharing three practical ways to improve speed without dramatically changing your training: short max-effort hill sprints, regular strides after easy runs, and strength training focused on squats, hamstrings and calves. Links Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Email: [email protected] Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Episode Timestamps 00:00 Airport Podcast Setup 00:40 The Speed Gap Idea 01:36 Performance Versus Fun 02:43 Marathon Goal Example 05:13 My Own Speed Limits 07:31 Why Runners Avoid Speed 09:19 Hill Sprints Prescription 10:20 Strides And Mechanics 11:02 Gym Strength For Speed 11:36 Wrap Up And Next Episodes

Eight days after her outstanding marathon debut at the Gold Coast Marathon, Allie May joins the Sweat Elite Podcast to break down her 2:36:22 performance, her journey from elite surf lifesaving to road racing, and the lessons she learned from her first marathon. Allie May Instagram: https://www.instagram.com/allieeemay/ Strava: https://www.strava.com/athletes/52067205/ Matt Fox Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Email: [email protected] Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Allie shares how she executed an almost perfect even split of 1:18:11 for both halves, why she targeted a 2:35 debut, what surprised her most over 42.2km, and how she recovered in the days after the race. She also reflects on her background in the Ironwoman Series and the Coolangatta Gold, explains how those endurance events prepared her for the marathon, and discusses her transition to road racing after having children. The conversation also covers her training environment, nutrition and fueling strategy, overcoming previous struggles with disordered eating with the help of a dietitian, shoe choices, strength training, racing alongside Reenie Ringe, and what's next after an impressive marathon debut. Timestamps: 00:00 Meet Allie May 00:30 Even Split Breakdown 01:46 Recovery After Gold Coast 02:26 Surf Lifesaving Roots 03:52 What Is Surf Lifesaving 06:14 Early Running and Training Load 09:02 Switching to Road Racing 11:36 Marathon Fear and Respect 14:25 Chasing a 2:35 Debut 16:13 First Marathon Block Lessons 17:32 Team Training and Balance 20:20 Nutrition and Fueling Mindset 25:52 Fueling Matters Most 26:25 Race Day Nutrition Plan 28:54 Shoe Rotation Choices 30:49 Carbon Shoes Debate 32:07 Elite Start Experience 35:13 Doubts and Dark Patches 38:31 Next Goals and Races 41:21 Strength Training Add On 42:39 Wrap Up and Where to Follow

Jack Ahern joins the podcast just days after running a 2:38 PB at the Gold Coast Marathon. Matt and Jack talk through his build, racing while sick, marathon-specific training, hill sprints, fueling, Bali heat training, his Berlin Marathon goals, and Jack's powerful story of recovering from meth addiction and rebuilding his life through sport. Jack Ahern Links Instagram: https://www.instagram.com/jackahearn_/ Strava: https://www.strava.com/athletes/49569041 Matt Fox Links Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Email: [email protected] Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Show Notes Jack Ahern joins the Sweat Elite Podcast just days after running a 2:38 marathon PB at the Gold Coast Marathon. Despite being sick for weeks in the lead-up, dealing with flu-like symptoms, headaches, IV drips, and a WHOOP recovery score of just 3% on race morning, Jack still managed to hold things together and come away with a personal best. Jack breaks down his training block, including half marathon tune-ups around 1:14:30, a small PB in Perth, marathon-specific workouts, and the consistent use of short 10-20 second hill sprints. He explains how the build gave him confidence, how he approached Gold Coast, and what he learned from being dropped by the 2:35-2:36 group around 32-34km. The conversation also covers Jack's fueling, what he will adjust before Berlin, and why he believes training in the Bali heat gives him an edge. Jack also shares his background with rare honesty, speaking about teen methamphetamine use, crime, police raids, rehab in Bali, halfway house life, and how he eventually rebuilt himself through sport, COVID-era running challenges, ultras, coaching, and the marathon. Timestamps 00:00 Gold Coast PB Intro 02:34 Training Block Overview 03:55 Half Marathon Tune Ups 05:21 Marathon Mindset 09:47 Hill Sprints Explained 16:49 Sickness Before Race 21:59 Race Day Recap 26:36 Lessons and Berlin Goals 31:17 Addiction Story Begins 36:07 Police Raids Fallout 38:18 Choosing Rehab Abroad 40:35 Life Inside Bali Rehab 43:07 Halfway House Reset 44:46 Back to Sport and Fitness 46:16 COVID Runs and Ultras 48:47 Marathon Spark and Sub Three 50:53 Goals and Mindset 53:29 Fueling the 2:38 57:27 Bali Heat Training Edge 01:00:15 Coaching in Hot Conditions 01:03:27 Wrap Up and Where to Follow

Recorded 24 hours after the Gold Coast Marathon, Matt and Kyle recap Kyle's first sub-2:30 marathon, running 2:29:23 after coming in with a previous PB of 2:31. Kyle talks through an otherwise smooth and consistent race, including a brief hamstring cramp around 40K that he managed with a CrampFix shot. Kyle Weise Instagram: https://www.instagram.com/kyle_weise/ Strava: https://www.strava.com/athletes/3517976 Matt Fox Coaching: https://sweatelitecoaching.com/matt-fox/ Supporters Club: https://sweatelite.co/supporters-club/ Email: [email protected] Instagram: https://www.instagram.com/mattinglisfox/ Strava: https://www.strava.com/athletes/6248359 Kyle explains joining the 2:30 pack paced by Scott Westcott, feeling strong through 30K when the pacer stepped off, then leading much of the final 10K before enjoying the final kilometer once the sub-2:30 buffer was clear. They also discuss his fueling strategy of around 90 grams of carbs per hour, missing a late gel, the impact of faster-than-goal-pace training, cadence changes, and the favorable low-humidity race conditions. The conversation also covers Haftu's Australian record of 2:06:20, crowd support, Gold Coast course logistics, and several athlete results including Marty's 2:42 PB and Ally's debut 2:36:22 with dead-even splits. Matt and Kyle also dive into the wider mystery of marathon cramping, possible causes, and practical strategies runners can consider. Available now on Apple Podcasts, Spotify and YouTube. Timestamps 00:00 Sub 2:30 Breakthrough 00:43 Late Race Cramp Fix 04:12 Pack Strategy and Taper 07:32 Taking the Lead at 30K 10:11 Final 3K Math and Finish 12:55 Fueling and Training Keys 17:40 Conditions and Humidity 20:02 Pacing the Sub 2:40 Group 22:47 Crowd Support and Course Vibes 25:39 Course Design Debate 29:22 Australian Record Shock 32:01 Ethan Drops Out 33:12 Prize Money Debate 34:18 Women's Winner Recap 34:42 Marty's Marathon PB 36:57 40K Cheering Stories 39:11 Ally's Even Splits 41:52 More Team Highlights 44:04 Marathon Cramp Mystery 54:31 CrampFix And Strategies 57:03 What's Next Plans 59:46 Final Wrap Up