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Sweat Elite Podcast

Sweat Elite Podcast

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Interviews with Elite Athletes, Professional Coaches, Sport Scientists and Thought Leaders in the Sport of Running.© 2020 Sweat Elite Laufen & Joggen
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  • What Happened to My Body After Losing 16kg + Melbourne Marathon Week + Portugal Running Experience

    What Happened to My Body After Losing 16kg + Melbourne Marathon Week + Portugal Running Experience
    Oct 5 2026
    In this episode, I announce the next Globe Runners Portugal Running Experience in Monte Gordo, share the results of my latest DEXA scan after dropping from 86kg to around 70kg, and discuss what I learned about weight loss, bone health and nutrition along the way. I also share a remarkable 2:07 marathon performance off less than 100km per week and give my final update before racing the Melbourne Marathon this Sunday. LINKS Portugal Running Experience - January 9-17, 2027: https://www.thegloberunners.com/monte-gordo-running-experience-2027/ 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 I start this episode with something I'm really excited about - the next Globe Runners Portugal Running Experience, taking place in Monte Gordo from January 9-17, 2027. I explain why I've become increasingly interested in putting my energy into coaching, nutrition and creating running experiences rather than promoting products. A lot of that thinking developed during the months I spent detained in Japan, where I had a huge amount of time to read, write and think about what I actually wanted to work on. The Portugal experience will bring a small group of runners together for eight nights in Monte Gordo in the Algarve. We'll train together, eat together and explore southern Portugal, with optional day trips around the Algarve and to Seville in Spain. The €1,250 price includes four-star accommodation, three meals per day, airport transfers from Faro and transport for the organised excursions. There are only 16 places available. I then get into the results of my latest DEXA scan. In April I weighed 86kg at 22.5% body fat. Around five and a half months later, I'm approximately 70kg and my DEXA measured me at 8.5% body fat. One of the most interesting findings was my bone density. Despite losing roughly 16kg while returning to high-volume marathon training, my measured bone density improved between the two scans. I discuss the things I focused on throughout the process, including calcium-rich foods, vitamin K, vitamin D, sunlight exposure and consistent heavy strength training. I also talk more broadly about weight loss for runners, the genuine risks of low energy availability and RED-S, and why I think the conversation needs more nuance. Losing weight is not appropriate for every runner, but for athletes with excess body fat who want to reduce it, I believe it can be approached carefully while closely monitoring health, recovery and performance. I share an example from one of my nutrition athletes whose weight began dropping faster than planned. When his training performance started declining, we increased his energy intake and quickly got things moving in the right direction again. Then there's a shoutout to Adam Lipschitz, who just ran an incredible 2:07:20 marathon after averaging only around 96km per week over the previous 12 weeks. It's a fascinating example of just how individual marathon training can be and how more mileage isn't automatically better. Finally, it's Melbourne Marathon race week. I talk about where I think my fitness is compared with when I ran 2:18:41, the potential advantage I'm getting from the Puma Fast-R, the weather forecast, and why I believe a significant PB is possible if everything comes together. I also briefly discuss what comes next, including moving to Portugal, racing in Europe and potential starts at Alicante and Valencia later this year. TIMESTAMPS 00:00 - Welcome and Melbourne Marathon taper 00:29 - Reflections from my time in Japan 02:21 - Why I want to focus on running experiences 04:14 - Portugal Running Experience 2027 06:31 - Getting to Monte Gordo and travel logistics 07:18 - The community created through running camps 09:18 - Portugal pricing, accommodation and booking 12:26 - My new DEXA scan results 17:15 - Calcium, vitamin K, vitamin D and strength training 21:35 - Weight loss for runners, RED-S and managing risk 25:55 - Adam Lipschitz runs 2:07 off less than 100km/week 27:24 - Melbourne Marathon fitness and race goals 29:49 - Portugal move, Alicante, Valencia and what's next
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    31 Min.
  • Race Weight & Weight Loss for Runners: 15 Questions Answered

    Race Weight & Weight Loss for Runners: 15 Questions Answered
    Sep 28 2026

    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.
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    50 Min.
  • How to Lose 5KG in 10 Weeks and Get Faster

    How to Lose 5KG in 10 Weeks and Get Faster
    Sep 14 2026
    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 skip00:36 The goal02:20 The only rule that matters03:43 How to track burn05:33 How to track intake06:11 Weekly structure: deficit + carb windows08:00 Hard-session fueling11:03 Easy-day eating13:19 GLP-1 note (personal, not recommended)14:55 The math (why ~800/day)16:16 Injury-risk buffers17:45 Risk framing19:10 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 hardTrack burn + intake closely enough to hit ~0.5kg/weekProtect bones and quality sessions; don't copy medical shortcuts casuallySkip this entirely if ED / RED-S / LEA history or already underweight
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    20 Min.
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