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Send us Fan Mail In episode #205 professional triathlete Marta Sánchez and her husband and her partner in MA Endurance coaching, Arnau Pericas, join Kyla Channell to talk about Marta building a career in triathlon. They reflect on how Marta's rise  in middle- and long-distance racing, her stress fracture and recovery, and how training, nutrition and race logistics have evolved along the way. KEY TOPICS: 7:10 — Sánchez’s path from shorter-distance racing to the professional ranks10:00 — A demanding race schedule, Kona and the stress fracture that ended her race15:34 — Energy balance, training volume and changes they made after the injury21:28 — Coordinating nutrition with training and recovery25:01 — Race-day meals and fueling for the bike and run33:10 — How Sánchez gradually increased carbohydrate intake during training39:02 — Heat training and preparation for Kona45:48 — Off-season plans in Kenya and the upcoming race seasonPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT MARTA SANCHEZ AND ARNAU PERICAS: Marta Sánchez is a professional triathlete, two-time IRONMAN winner, Spanish IRONMAN record holder and certified triathlon coach. Arnau Pericas is an engineer and endurance athlete who has supported Marta’s high-performance career for many years. Together, they recently launched MA Endurance, an online triathlon training project combining two complementary perspectives. FOLLOW MARTA & MA ENDURANCE: MARTA'S IG: https://www.instagram.com/martasan95/MA ENDURANCE IG: https://www.instagram.com/maendurancetri/FREE RESOURCES: GUIDE TO WHAT CARBS TO USE WHILE TRAINING: https://mailchi.mp/nutritional-revolution/trainingcarbsMORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #204 we welcomed back ultrarunner Kilian Korth on the show. We always love chatting with Kilian as he is an open book about what's going on in the research project that is his running career and approach to nutrition. After his Triple Crown of the 200s win in 2025, and his men's race win at Cocodona 250, he reset his sights on new goals for 2027.  He and host Kyla Channell cover his move to a higher-carb diet and the ankle injury he suffered at Cocodona. They also discuss his surgery, his mental and physical recovery, and his mindset shifts for 2027. Along the way they talk sweat testing, and fueling. KEY TOPICS: Shift to a higher-carb dietThe Cocodona injurySurgery and recoverySweat rate and sodiumMindset shifts for 2027Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT KILIAN KORTH: We are excited to welcome back Kilian Korth on the podcast. Don’t miss our first episode with Kilian (Episode #156), where we spoke with him about his quest for the Triple Crown of the 200s, his deep dive into what works for him nutritionally, and how he's constantly looking at how to evolve and grow in those. It was a fascinating episode. Today we spoke with Kilian as his training continues to evolve through injury, surgery, recovery, impending fatherhood, and how he’s preparing for what’s next for 2027. Kilian continues to live and train in Western Colorado, and since we last spoke to him, he did indeed win the 2025 Triple Crown of 200s, as well as the men’s race at Cocodona 250 in 2026. He is an ultra runner and full time coach, focusing on the 200 mile distance and other multi day efforts along mountain traverses and desert canyons alike. Ultimately he wants to evolve and strive toward longer and longer distances, eyeing some of the notable long trail FKTs in the United States and elsewhere like the Colorado, Pacific Crest, and Appalachian trails. FOLLOW KILIAN: IG: https://www.instagram.com/kiliankorth/Substack (always free): https://runtoughmindset.substack.com/FREE RESOURCES: Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocolSweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattestingMENTIONED: Episode 156: https://nutritional-revolution.com/podcasts/kilian-korths-triple-crown-of-200s-quest-nutrition-and-mindset-for-the-win/Hillary Allen's Book: https://link.amazon/B0hycNxryCreatine: https://nutritional-revolution.com/product/thorne-creatine/Tongkat Ali: amzn.to/3W0evq6Katelyn Wilhelm at Cedar Point Health: https://cedarpointhealth.com/physical-therapy/ Leona Divide 100 Mile: https://khraces.com/series/leona-divide/Precision Hydration Gels: https://link.amazon/B073mdErZHuman Powered Performance, Arizona: https://humanpoweredhealth.com/1st Phorm: https://1stphorm.com/Darren Candow Episode #57: https://nutritional-revolution.com/podcasts/episode-57-with-dr-darren-candow-everything-you-need-to-know-about-creatine-myths-benefits-how-to-supplement/Mission Gluten Free Tortillas: https://link.amazon/B0jcvC97GQueen Street GF bagels: https://link.amazon/B0cIqLgduTIMESTAMPS: 5:08: How his nutrition changed, from lower carb to higher carb8:13: Effects on training and recovery, and fueling at about 90 grams of carbs per hour9:57: Carbohydrate oxidation research and fueling in cycling versus running12:57: What happened at Cocodona: the glute shutting down and the torn peroneus longus tendon17:55: The surgery20:10: The mental side of injury and how he stayed active26:42: Nutrition and supplements during recovery29:55: Recovery tools: sauna, scar tissue massage and red light32:01: His comeback race, the Leona Divide 100, and his gel-based fueling plan34:15: Sodium, sweat rate and sweat testing38:12: Wearable sweat-sensor accuracy and cross-checking with body weight41:10: Pre-race approach and trusting your body over the numbers43:28: A typical day of eating48:12: Mindset shifts for 2027, including a "sixty-forty" mindset56:39: The two truths and a lie reveal, his novel and impending fatherhood1:00:48: Where to find Kilian: Instagram and his Substack, The Run Tough MindsetMORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail This week as we take a short fall break in recording, we wanted to revisit our chat with gravel cyclist and 2026 Traka 560 record breaker, Maddy Nutt, as she shares behind-the-scenes insights from her latest epic rides. Tune in to learn more about her training, nutrition, gear, and mental resilience required to tackle the world's toughest gravel events. This episode is packed with practical insights for endurance athletes, gravel racers, and anyone interested in pushing physical limits in demanding environments. We'll be back next week with a new episode for November! KEY POINTS: Highlights and moments from her races, including her record breaking finish at Traka 560How nutrition, gear choices, and fueling strategies impact ultra-distance performanceThe role of AI and data-driven planning in her race prepPractical tips on hydration, weight management, and race day logisticsManaging recovery and injury post-race, plus upcoming events including The Rift in IcelandPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. FREE RESOURCES: Gut Training Framework: https://mailchi.mp/nutritional-revolution/guttrainingtipsFOLLOW MADDY: Instagram: https://www.instagram.com/maddy_nuttyYouTube: https://www.youtube.com/@maddynutt MENTIONED: Amacx Ice Gels, Available on The Feed  https://thefeed.com/teams/nutritional-revolutionABOUT MADDY NUTT: Maddy Nutt is a British gravel cyclist and endurance racer known for her fearless riding style, ultra-distance grit, and adventurous approach to off-road racing. Based in London, she transitioned from a career in finance to professional cycling after discovering a passion for gravel racing and endurance events. Since then, she has become one of the standout names in the international gravel scene, competing in events across Europe, Africa, and the Americas.  Maddy has earned podium finishes and victories in major gravel races, including wins in the UCI Gravel World Series and standout performances at events such as Safari Gravel Race and Traka 560, where she absolutely crushed the record in 2026. Known for thriving in demanding endurance conditions, she has built a reputation for resilience, including famously finishing Traka 360 despite riding hundreds of kilometers with a shoulder ligament injury.  Alongside racing, Maddy is also recognized for sharing the culture and community of gravel cycling through storytelling, travel, and social media content. Her personality, humor, and love of adventure have helped make her one of the most relatable and recognizable athletes in modern gravel racing.  Timestamps: 00:00 - Meet Maddy Nutt: UK gravel star & endurance record-breaker 02:16 - Transition from finance to gravel racing: A passion turned pro 04:05 - Race highlights: The challenge of Traka 360 and setting records 06:38 - Race strategy: Setting time goals, pacing, and navigating remote routes 09:22 - Supporting equipment: Nutrition, hydration, and bike setup for ultra distances 13:24 - Managing nutrition: Food choices, gels, real food, and flavor fatigue 16:19 - Fueling plans: Carbs, fluids, and managing caloric intake during long races 22:16 - Race day logistics: Stops, support, and minimalist packing 25:10 - Using AI for race planning: Tires, weight, and route intelligence 29:24 - Race challenges: Water, support, and dealing with unexpected obstacles 34:24 - Post-race recovery: Rest, nutrition, and injury management 37:37 - Upcoming races: The Rift in Iceland and future plans 41:13 - Tips for real food intake during ultra-distance racing 44:21 - Understanding sodium loss and electrolyte needs in different climates 46:36 - Fun facts & closing: The lie about her childhood talent & where to follow her adventures MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #203 pro off-road cyclist and registered dietitian Sarah Lange reflects on her best Grand Prix season to date, finishing sixth overall while balancing racing, training, and a 30-hour work week. She discusses how she became more tactical in races and gradually increased her on-bike carbohydrate intake while managing digestive issues. The conversation also covers race-day hydration, caffeine, nutrition routines, off-season training, and the support that helps her compete as a privateer. Key Topics: Sarah’s sixth-place Grand Prix finish came in her third year in the series. How she approached this season differentlyHow she built her carb tolerance, and what products she's using on race dayThings she does in heat vs cold, and her approach to sodium intakeHow she approaches the day leading up to a big race, including the night before and race morningCaffeine and other supplements she uses at different stages of training and racingHow she balances training with part-time work, and how she stays fit in the off-seasonPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT SARAH LANGE: Sarah Lange is a professional gravel cyclist and Registered Dietitian who has built her career around two things she loves: riding bikes and helping people develop a healthy relationship with food. She races gravel and off-road events at the highest levels of the sport, taking on some of the biggest and most challenging races in the country. She loves big climbs, bakery stops, hard racing, and finding adventures with friends. Off the bike, Sarah is a Registered Dietitian at Whole Health Nutrition, where she works with clients on sports nutrition, general health and wellness, and eating disorders. Her work is grounded in evidence-based nutrition, but also in the belief that food should support both your health and your life—not become another source of stress. Being both a competitive cyclist and dietitian gives Sarah a unique perspective on the complicated relationship between performance, fueling, body image, and health in endurance sports. She’s passionate about helping athletes fuel enough to train and perform, while also recognizing that there is much more to health than performance. In the off-season, you will find Sarah embracing the snowy New England winters and trading in the bike for skis for training and adventure.  FOLLOW SARAH: IG: https://www.instagram.com/sarahwlangeFREE RESOURCES: Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtipsCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED: Neversecond Gels: https://link.amazon/B0fX2YWGnFlow Formula Drink Mix: https://link.amazon/B0irtH48NMagnesium Glycinate for sleep: https://us.fullscript.com/s/kchannell/shop/product/U3ByZWU6OlByb2R1Y3QtMTEyNzI2Creatine: https://nutritional-revolution.com/product/thorne-creatine/Cheribundi Tart Cherry: https://link.amazon/B00CCvrFXVitamin D: https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/Athlete Plate Model: https://www.usopc.org/nutritionTIMESTAMPS: 00:00 — Sarah’s sixth-place Grand Prix finish and best season yet 02:16 — Leadville’s climbing and why the course change helped 03:51 — Racing outside the Grand Prix 04:23 — Living in New Hampshire and adapting to its terrain 05:45 — The changes behind Sarah’s performance this season 07:01 — Building from 60 to 110 grams of carbs per hour 08:42 — Heat, humidity, and drink-mix concentration 09:10 — Sodium targets without formal sweat testing 10:18 — Managing reflux and regurgitation during races 11:22 — Adjusting fueling when her stomach feels unsettled 11:48 — Gels and drink mix that work for her 12:59 — Caffeine timing and race-day intake 14:28 — Using caffeinated gels later in a race 15:29 — Organizing pockets and carrying extra nutrition 16:50 — Privateer support from Austin and mechanic Anna 17:39 — The mud-soaked hydration vest at Unbound 19:39 — Fitting training around a 30-hour work week 20:27 — Two-a-days and balancing hard sessions with skills work 21:13 — A final race in Portugal 21:47 — Magnesium, creatine, and tart cherry juice 24:05 — Planning a more structured off-season 24:33 — Nordic skiing, trainer work, and winter training 26:22 — Grand Prix acceptance after a top-10 finish 26:59 — Off-season lab work and checking vitamin D and iron 27:55 — Gym training in and out of season 28:38 — Adjusting nutrition as training volume changes 29:41 — Using the athlete plate as a framework 30:41 — Tracking intake to identify nutrition imbalances 31:36 — Adding cereal, juice, rice, and pasta 33:37 — Staying healthy while working remotely 34:26 — Eating in the days before a big race 35:36 — Tart cherry juice, chocolate milk, and other drinks 36:22 — Pancakes and maple syrup on race morning 37:21 — World Championships qualification and future plans 38:58 — The “two truths and a lie” segment 40:07 — Nearly getting stuck in Honduras during early COVID travel shutdowns 41:19 — The biggest change in Sarah’s fueling 41:38 — How eating more on the bike improved her performance 42:40 — Overcoming hesitation about eating more 43:10 — Fueling easier rides as well as hard efforts 44:03 — Where to follow Sarah and what’s next MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #202 host Kyla Channell talks with elite New Zealand rower Ella Cossill about what professional rowing actually demands, from 2K racing in six to seven minutes to the huge training and recovery load behind it. Ella also breaks down how she fuels 6,000 to 8,000 calories a day, why rowing culture pushes performance over thinness, and how she times carbs, caffeine, and bicarbonate around racing. We also discuss the realities of national team life, including training blocks, injury prevention, sleep, naps, and the differences between rowing and other endurance sports like swimming, cycling, and running. Key topics Ella shares what it means to be a professional rower on New Zealand’s national team, including Olympic qualification.Ella explains the annual training cycle and training volumeElla breaks down why rowing nutrition is so high-volume, with intake often landing between 6,000 and 8,000 calories depending on the week.She shares how eating enough changed her performanceElla shares her typical fueling routine, including plenty of recovery food after training.She explains in-race fueling for long sessions, including targets of 90 grams of carbs per hour building toward 120 grams per hour.Ella shares the supplement and race-day protocols she uses, including creatine, beta alanine, sodium bicarbonate, and caffeine.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT ELLA COSSILL: Ella Cossill is an elite New Zealand rower, who has represented her country on the national team since 2023. Ella attended and rowed on the team at University of Washington, where she became a standout member of the Huskies women’s rowing team, earning multiple All-American and All-Pac-12 honors, as well as named the 2021 Pac-12 Women’s Rowing Athlete of the Year. She helped lead her crew to an NCAA bronze medal in 2021 and silver in 2023. She also earned her degree in Food Systems, Nutrition & Health at the university. Since joining New Zealand’s elite rowing programm, Ella has competed at World Cups and World Rowing Championships. In 2023, she helped New Zealand’s women’s four secure qualification for the Paris 2024 Olympic Games with a seventh-place finish at the World Championships.  In 2025, Ella placed 5th at the world championships in the women’s quad, and recently won both silver and bronze at the Rowing World Cup 1 and 2 in Spain and Bulgaria. Her team placed 8th at world championships in this boat class, as well as 6th in the women's eight.  FOLLOW ELLA: IG: https://www.instagram.com/ellacossill/FREE RESOURCES: Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtipsCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED: Fairlife: https://link.amazon/B007S06RpGarmin Watches/HR Monitors: https://link.amazon/B08LS44UOCreatine: https://nutritional-revolution.com/product/thorne-creatine/Beta-Alanine: https://nutritional-revolution.com/product/thorne-beta-alanine/Sodium Bicarb: https://link.amazon/B0b7Wg6b0Caffeine Gum: https://link.amazon/B054two7iTIMESTAMPS: 00:00 - Welcome to the show and Ella’s rower background 00:30 - Two truths and a lie 02:11 - What professional rowing looks like at the elite level 03:35 - How long a two K rowing race takes 03:54 - National team structure and training blocks 05:36 - Returning to full training after World Champs 06:41 - Weekly training hours and cross-training 07:13 - Why Ella’s 7,000-calorie day resonated 08:23 - Fueling enough even on recovery weeks 09:20 - Adjusting to eating more after swimming 10:23 - Realizing low energy was a fueling issue, not fitness 11:15 - Weight classes, lightweight rowing, and minimum bodyweight goals 12:06 - Mass, power, and what matters in rowing 13:21 - Injury risk, especially ribs and bone stress 14:19 - Why rowing culture around body size feels healthier 15:33 - What Ella eats first thing in the day 16:45 - Raro, carb drinks, and 90 to 120 grams of carbs per hour 17:34 - How she fuels long rows and handles GI issues 18:56 - Fueling on the water with stop points and bottles 20:15 - Post-session carb targets and recovery naps 21:06 - Naps, sleep, and recovery habits 22:21 - Protein happening naturally when carbs are high enough 23:36 - Gym sessions after rowing volume 24:32 - What a rowing gym session focuses on 25:35 - Switching from port to starboard side in the boat 26:28 - Quick top-ups before lifting 27:06 - Gym fueling snacks and pre-made drinks 27:52 - Post-gym recovery and snack timing 28:39 - Whether she uses pre-bed fuel 29:22 - Garmin, heart rate straps, power, and lactate testing 30:23 - Creatine, beta alanine, and bicarbonate use 30:46 - Bicarbonate capsules, timing, and tolerance 32:16 - How the squad splits bicarbonate doses 33:16 - Race-day meal timing before bicarb and warm-up 34:17 - Ella’s bicarbonate timing sweet spot 35:23 - Caffeine strategy for afternoon races 37:03 - Doubling up for multiple races in one day 38:21 - Bicarbonate, thirst, and bloating 39:22 - What bicarbonate side effects feel like 40:34 - How the team avoids illness and injury 42:08 - What Ella would tell freshman-year Ella about fueling 44:19 - Why swimming taught her the wrong body ideals 45:30 - Where to follow Ella 46:01 - Two truths and a lie reveal 47:16 - The four countries Ella has lived in MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #201 Kyla Channell talks with gravel racer Cecily Decker and breaks down how she’s built a gravel-first racing career around endurance, fueling, and smart adaptation after major knee injuries. The conversation covers her transition from ski racing to cycling, the mental side of long efforts, and the nutrition protocol that now helps her perform at a much higher level. We discuss Cecily’s race background, her approach to carbs, fluids, caffeine, and bicarbonate, plus the race-day routines she uses to stay consistent and competitive. Key topics Cecily shares her path from ski racing to cyclingHer off-road focus Her endurance mindsetHer mental cues in deep painHer nutrition evolution from granola bars to liquid caloriesTreating her gut like a performance toolStraightforward recovery strategiesPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT CECILY DECKER Cecily Decker is a professional cyclist recognized for her versatility across endurance disciplines and her consistent presence at the front of elite gravel racing. Known for combining aerobic depth and resilience, she has built a reputation as a fierce and adaptable competitor in some of the sport’s most demanding events. In her 2025 season, Cecily achieved a podium at Unbound and Leadville and 2nd place in the Lifetime Grand Prix Series. In 2026, she’s hit the podium at Mid South and finished top 10 at the Sea Otter Classic. Beyond results, Cecily values a good adventure above almost anything. Cecily competes in skimo racing during the cycling offseason and uses it as a tool to explore the mountains and compete in a lower pressure environment. Her multidisciplinary approach is what sets her apart, giving her a distinctive perspective in both sports. She is also a former alpine ski racer for the US National team. FOLLOW CECILY: IG: https://www.instagram.com/cecily_deckerFREE RESOURCES Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtipsCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED MNSTRY Fueling Products, Available on the Feed: https://thefeed.com/teams/nutritional-revolutionTIMESTAMPS 00:00 - Introducing Cecily Decker and her second-place Lifetime Grand Prix finish 01:08 - Two truths and a lie: skimo title, ultra running, and whitewater kayaking 03:05 - From ski racer to cyclist after knee injury and rehab 04:46 - Why Cecily leans hard into gravel over mountain bike and road racing 05:19 - Managing chronic knee pain and the impact of repeated injuries 06:20 - The osteotomy surgery that realigned her femur 07:46 - Why long-duration suffering became appealing 09:08 - Mental strategy for embracing discomfort instead of fighting it 10:00 - Using self-talk in the pain cave and staying calm under pressure 11:45 - Grand Prix year two and the early nutrition evolution 12:01 - The first 100-mile race and the meal replacement bar that never got eaten 13:37 - Progressing from inconsistent fueling to 90 to 100 grams of carbs per hour 14:31 - Sea Otter race plan and lap-based carb targets 15:20 - Finding the sweet spot before GI issues become a problem 16:09 - Testing 160 grams per hour and discovering a late-race second wind 17:48 - Fueling by gut tolerance, not calories burned 18:46 - What she learned from pushing carb intake in training 19:10 - Recovery after high-carb efforts and race nutrition 20:26 - Why she avoids full gut bombs during racing 21:10 - Cutting fiber about 24 hours before races 22:46 - Gradually increasing carbs in the final three days 23:55 - Favorite carb sources: rice, oats, and bread MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #200 host Kyla Channell spoke with Jacquie Mannhard about her 2nd place finish at the 2026 Leadville 100 running race about recovery, fueling and the mental grind of 100 miles. How she approaches the unique demands of 100-mile racing, including her evolution and nutrition overhaulJacquie shares the hard-earned fueling, hydration, recovery, and mindset lessons that have shaped her performances since her Leadville win in 2023A candid look at what it takes to keep pushing when the body is completely spent.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT JACQUIE MANNHARD Jacquie Mannhard is a mom, coach, and trail runner based in Boulder, Colorado. She has been an athlete through all chapters of life: as a competitive swimmer in childhood, to an NCAA All-American in cross country and track, to dabbling in triathlon, pushing the baby jogger, and now racing ultra-distances on trails. Since her 50K debut in 2018, Jacquie has tackled some of the most beautiful, challenging, and competitive races including the Leadville Trail 100, Highlonesome 100, Canyons 100, Ultra Trail du Mont Blanc, Black Canyons, Bandera, and Javelina. Her breakthrough win at the 2023 Leadville Trail 100 surprised almost everyone, except herself. Just last month she returned to Leadville, finishing the 100 mile race one hour faster than before, and landing on the overall podium again, this time in second place. Jacquie loves supporting the running community through coaching all ages of athletes. Now entering her 8th season of coaching youth cross country and track, she aspires to be the coach that helps kids fall in love with running for a lifetime. Outside of running, Jacquie tries to keep pace with her adventurous hubby and two kids while skiing, biking, rock climbing, swimming, and playing four square on the driveway. She hopes to be moving joyfully in the outdoors for many decades to come FOLLOW JACQUIE: IG: https://www.instagram.com/jmannhard/FREE RESOURCES Sweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattestingCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED Skratch: https://link.amazon/B03HDUTCYEnervit Gels (Jacquie's go-to is mango): https://go.shopmy.us/p-85769583NeverSecond Gels: https://link.amazon/B00e353s8Creatine: https://nutritional-revolution.com/product/thorne-creatine/Author Thich Nhat Hanh: https://link.amazon/B0bXZlsh9TIMESTAMPS 00:00 - Meet Jacquie Mannhard and the Leadville race context 02:25 - Post-race fatigue, brain fog, and the need for a long recovery runway 03:25 - Why rushing back after a 100 miler can backfire 05:00 - Winning Leadville in 2023 and racing second this year 06:02 - How the altered Leadville course changed the effort 07:53 - A very different race dynamic in 2024 09:00 - Racing hard when the top women kept trading positions 10:23 - The mental descent of 100-mile racing 11:18 - Why Jacquie leans on Buddhist teaching for mental strength 12:14 - How repeat exposure builds endurance confidence 13:17 - Runner’s high versus the deeper, darker race-day low 13:52 - Final-mile GI distress and dynamic fueling adjustments 15:18 - Switching to Scratch hydration and lowering drink concentration 16:44 - Gel choices, including Enervit mango gels and Neversecond 17:44 - The 70 to 80 grams per hour carb target 19:01 - Hydration at altitude and avoiding thirst 19:24 - Cramping, or lack of it 19:41 - The week before a 100 miler: extreme rest and sleep banking 20:50 - Carbohydrate loading like a bear before hibernation 21:20 - Race-week meals: rice, toast, sandwiches, pasta, and liquid calories 21:50 - Sleep expectations before a 4 a.m. Leadville start 22:48 - Race-morning hydration, caffeine, and her consistent oatmeal breakfast 24:15 - Pre-start snacking and topping off energy stores 24:55 - Starting fuel intake early in the race 25:18 - How crew systems keep nutrition honest 25:55 - Heat, altitude, and the reality of racing at Leadville 26:38 - Sun protection, sunscreen, and altitude exposure 27:12 - Sweat testing and what Jacquie hopes to learn 27:59 - Salt tabs, pickle juice, and salty foods for balance 28:40 - Managing sweet-fuel fatigue on the course 29:49 - Supplements, creatine, and why she is a slow adopter 32:17 - How her nutrition protocol changed from 2023 to now 33:29 - Crew access points, aid stations, and long stretches without support 34:09 - The unique Leadville rule that lets pacers carry your gear 35:43 - Post-finish cravings, catabolic recovery, and eating hard for days 38:18 - Hot broth, Cheetos, sandwiches, and immediate recovery eating 38:59 - Mobility, foam rolling, swimming, and massage tools after the race 39:53 - Sauna work in winter and heat adaptation in summer 40:55 - Fueling advice for runners training for their first 100 miler 41:41 - How mom life and kids strengthen her training and perspective 42:59 - What Jacquie wants female runners to know 44:52 - What is next: recovery, coaching kids’ cross country, and maybe a fast road marathon 46:52 - Where to follow Jacquie and how to connect in Boulder MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #199 Savilia Blunk returns for a third conversation to break down how she approaches racing, recovery, and nutrition after the 2024 Olympic cycle. She and Kyla Channell discuss what changed after the Olympics, why a long off-season matters, and how Savilia fuels for short track and cross-country World Cup weekends. KEY TAKEAWAYS Savilia explains how the post-Olympic season affected her rhythm and how coaching and team changes renewed her motivation.The importance of embracing the off-season, and working with a sports psychologistTesting with supplements like caffeineHow she approaches sleep and recovery during World CupCarb loading, hydration, and nutrition before, during and after race day, and how this changes between events.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT SAVILIA BLUNK: Savilia Blunk is an Olympian and professional mountain bike racer for the Decathlon Ford Racing Team. Over the past decade, she’s climbed the ranks from small-town roots and humble beginnings—starting out on her high school NICA team, getting a taste of the international scene, racing as a Junior on the Bear National Team, and even co-creating her own team with her partner in 2021—before landing her first World Cup team contract in 2023. Now a Paris 2024 Olympian and the current Elite National Champion in XCC, Savilia boasts 10 national titles, 2 U23 World Cup podiums, and 9 Elite World Cup podiums. But her drive doesn’t stop at the finish line. Off the bike, Savilia is just as passionate about fueling the body and mind—she loves cooking, diving into nutrition, and exploring holistic wellness as a way to support performance and overall balance. Whether she’s training, racing, or experimenting in the kitchen, her mission is the same: to inspire others to find joy in movement and live well, however that looks for them. FOLLOW SAVILIA: IG: https://www.instagram.com/saviliablunk/Web: www.saviliablunk.comFREE RESOURCE Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED Episode 36 w/ Savilia in 2022: https://nutritional-revolution.com/podcasts/episode-36-with-savilia-blunk-pro-mountain-bike-racing-around-the-world/Episode 92 w/ Savilia in 2023: https://nutritional-revolution.com/podcasts/savilia-blunk/Training Peaks: https://www.trainingpeaks.com/23andme: https://link.amazon/B0aSFJGt9Skratch: https://link.amazon/B03HDUTCYAmacx Gels: https://link.amazon/B08VasXA7Enervit: https://go.shopmy.us/p-85769583Cheribundi: https://link.amazon/B037Iuij4Knudsen Tart Cherry Juice: https://link.amazon/B0hycSXqeTIMESTAMPS 00:00 — Welcome back and training in Durango 01:26 — Two truths and a lie setup 03:43 — What has changed since the previous conversation 04:01 — Post-Olympic season reset and renewed motivation 05:27 — Why Savilia stayed in the United States for winter training 06:35 — What taking the off-season seriously looks like 08:13 — Building back with a slower, structured progression 10:50 — Off-season recovery for the body and mind 13:18 — Working with a sports psychologist 14:22 — A World Cup win and changes to her nutrition 16:29 — Why she stopped using caffeine for short track 18:51 — How caffeine affects athletes differently 20:22 — Sleep banking before race weekend 21:44 — Higher-carbohydrate fueling in the days before racing 22:52 — Pre-short-track meals and “multiple breakfasts” 24:22 — Topping off before the start with gels and bottles 26:10 — Recovery after short track and dinner planning 29:01 — Tart cherry choices and preferences 30:11 — Fueling on Saturday between races 31:46 — Sunday race timing for elite women 32:24 — Breakfast options on race morning 34:58 — Hydration and gel strategy during cross-country 36:17 — Gel and bottle products that work for Savilia 36:56 — What is next on the race calendar 39:37 — One key fueling tip for newer riders 40:42 — The two truths and a lie reveal 42:02 — Where to follow Savilia online MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #198 host Kyla Channell talks with Adria Abella, the founder behind hDrop, the first reusable sweat-testing sensor. They break down how the device works, what it measures, and why sweat sodium, fluid loss, temperature, altitude, and intensity all matter for athletes trying to dial in hydration. They discuss practical hydration targets, what the validation data says about accuracy and reliability, and how individualized sweat testing can help athletes avoid both underdrinking and overdrinking. Adria also shares real-world examples from UTMB, seasonal changes, and even one unexpected horse use case. If you’ve ever struggled with cramps, guessed how much to drink during training, or wondered whether your hydration plan is actually working, this conversation offers practical insight into using sweat data to make better decisions. KEY TAKEAWAYS Adria shares the origin story of hDropHow hDrop makes sweat testing more practicalHow the device measures key hydration markers, including fluid loss, sweat rate, sodium concentration, sodium loss, potassium, and skin temperature.How they tested it for accuracy and reliability. Adria cites 92% accuracy for sweat loss and 87% accuracy for sodium loss over one hour of exercise.Sweat data is highly individual. humidity, altitude, intensity, heat adaptation, season, and clothing can all affect results.Running and cycling produce different sweat profiles Could replacing 80% of losses may be more effective than replacing 100%? Personalized testing can improve race-day decisionsPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT ADRIA ABELLA, HDROP FOUNDER: Adria Abella Villafranca is Co-Founder of hDrop Technologies Inc., the company behind hDrop, a wearable hydration sensor designed to help athletes better understand sweat, hydration, and electrolyte-related data during training and competition. hDrop brings together engineering and sports science to make sweat testing more accessible outside traditional lab settings. Adria’s goal is to bring real-world sweat insights to endurance athletes and their coaches, so they can build  more individualized hydration and fueling strategies. FOLLOW ADRIA AND HDROP: hDrop IG: https://www.instagram.com/hdrop.tech/hDrop website: https://hdroptech.com/ref/83/Use code "HDROPNR" to save 20%FREE RESOURCE Sweat Testing Protocol: https://mailchi.mp/f25c97ba0406/sweattesting MENTIONED hDrop: https://hdroptech.com/ref/83/ (Use code "HDROPNR" to save 20%)See hDrop at Big Sugar: https://www.bigsugarclassic.com/NeverSecond: https://amzn.to/3SY5MGOTIMESTAMPS 00:00 — Meet Adria Abella and the first sweat-test sensor guest 02:23 — Why tennis cramps led to questions about hydration and sodium 06:12 — How a mechanical engineering project became hDrop 07:47 — What the hDrop sensor measures and where it is worn 09:28 — Why sensor placement changes the algorithm 10:27 — The gold standard for sweat sodium measurement 11:32 — Validation results: 92% sweat-loss accuracy and 87% sodium-loss accuracy 13:26 — Why reliability matters as much as accuracy 15:26 — Using calibration to handle outliers in real-world athletes 18:19 — Why clothing, humidity, and temperature can change sweat data 20:08 — Breathing losses at altitude and dry conditions 21:00 — How race season variables shift sweat rate and sodium trends 22:23 — Individual differences in sodium losses and intensity effects 24:17 — Broad trends by altitude, temperature, and month 25:16 — Exploring menstrual cycle and pregnancy data 27:09 — Differences in sweat response across sports 30:31 — Phone, Garmin, Hammerhead, and Wahoo integrations 32:08 — Live alerts for fluid loss and sodium loss 33:06 — Why small sips with sodium and glucose work best 34:28 — Why 80% replacement is safer than trying to replace everything 36:27 — What elite UTMB athletes tend to look like in the data 38:45 — Dehydration tolerance, cardiovascular strain, and elite performance 39:56 — Genetics, heat adaptation, and cooling strategies 41:37 — Sauna use, heat adaptation, and sodium concentration changes 42:50 — The two truths and a lie reveal 43:03 — The horse use case 44:44 — Testing nearly 100 athletes at UTMB and showing live changes 47:05 — Where to find hDrop and what’s next at Big Sugar MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #197 host Kyla Channell is joined by Dr. Emily Lantz, assistant professor at the University of Texas Medical Branch, for a practical conversation about how muscle responds to age, disuse, sleep loss, and protein intake. The episode focuses on what actually helps preserve or rebuild muscle, especially in middle-aged and older adults, aging women, and athletes recovering from inactivity or injury. KEY TAKEAWAYS Muscle loss can happen quickly during inactivity, especially in older adults.Whey protein appears useful in disuse situations because of its high quality and easy absorption.Protein quality matters, not just total grams.Plant-based eating can absolutely work, but it often requires more planning to hit protein and amino acid needs.25 to 30 grams of protein per meal is a practical target for many active adults.Leucine is helpful, but not a stand-alone solution.Resistance training remains the strongest signal for building or maintaining muscle.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DR. EMILY LANTZ: Dr. Emily Lantz is an Assistant Professor in the Department of Nutrition Sciences and Health Behavior in the School of Health Professions at the University of Texas Medical Branch. She has a Bachelor of Science in Agricultural Biochemistry from Iowa State University, a PhD in Nutrition Science from Purdue University. She completed a postdoctoral fellowship in skeletal muscle metabolism from the Division of Rehabilitation Science University of Texas Medical Branch. Dr. Lantz’s research interest broadly focuses on two main themes: i). the effects of physical inactivity on skeletal muscle mass and functional capacity in middle-aged and older adults, with an emphasis on aging women and ii). the application and mechanism of action of amino acid and protein consumption on acute markers of anabolism e.g., muscle protein synthesis. FOLLOW DR. EMILY LANTZ: LinkedIn: https://www.linkedin.com/in/emily-arentson-lantz-phd-6166a914Web: https://www.utmb.edu/shp/employees/directory/profile/faculty-staff/lantz-ejlantzGoogle Scholar: https://scholar.google.com/citations?hl=en&user=xS8g2z0AAAAJFREE RESOURCES Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocolProtein Targets Cheat Sheet: https://mailchi.mp/nutritional-revolution/protein-targetsMENTIONED Leucine partially protects muscle mass and function during bed rest in middle-aged adults: https://pmc.ncbi.nlm.nih.gov/articles/PMC4733256/The effects of bed rest on cardiometabolic health: A systematic review and meta-analysis: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP092944Protecting Skeletal Muscle with Protein and Amino Acid during Periods of Disuse: https://pmc.ncbi.nlm.nih.gov/articles/PMC4963880/Muscle Protein Synthesis Response to Whole-Foods and Free-From Essential Amino Acids: An Exploratory Analysis: https://cdn.nutrition.org/article/S2475-2991(25)02068-2/fulltextThe Protein Playbook: David Church Explains Muscle Health for Athletes (NR Episode #170): https://nutritional-revolution.com/podcasts/the-protein-playbook-dr-david-church-explains-muscle-health-for-athletes/Meals Containing Equivalent Total Protein from Foods Providing Complete, Complementary, or Incomplete Essential Amino Acid Profiles: https://pubmed.ncbi.nlm.nih.gov/39396760/The anabolic response to a ground beef patty and soy-basd meat alternative: a randomized controlled trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC11600063/Essential Amino Acid Density: Differences in Animal and Plant-Based Dietary Patterns: https://www.researchgate.net/publication/349824241_Essential_Amino_Acid_Density_Differences_in_Animal-_and_Plant-Based_Dietary_Patterns_Designed_for_Older_WomenTIMESTAMPS 00:00 - Introduction to Dr. Emily Lantz and her research focus 02:24 - Her research arc: aging, disuse, protein quality, and sleep 04:37 - Sleep loss and reduced muscle protein synthesis 06:33 - Midlife muscle loss and sex differences across aging 08:30 - How much muscle older adults lose during seven days of bed rest 10:03 - Whey protein during bed rest and faster strength recovery 14:58 - What protein quality means and how it is measured 18:32 - Plant proteins, amino acid pairing, and meal timing questions 21:46 - Satiety, meal volume, and the challenge of plant-based protein targets 24:45 - Beef vs soy-based meat alternatives and muscle protein synthesis 27:35 - Protein dose response and the 25 to 30 gram per meal target 30:19 - Distributed protein intake vs skewed intake across the day 31:47 - Where extra protein goes and a realistic approach to eating 34:10 - Leucine, branched-chain amino acids, and why leucine alone is limited 35:43 - The leucine dose used in the bed rest study 36:53 - Do older adults need more leucine or just more protein overall? 39:47 - What Dr. Lantz is working on next: sleep, midlife women, and cardiometabolic health 41:13 - Protein strategies for injured athletes with immobilized limbs 43:27 - Two truths and a lie reveal 44:10 - The James Webb telescope story 45:24 - The two continents Dr. Lantz has not visited yet 46:17 - Where to find Dr. Lantz and her publications MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #196 Pete Kostelnick joins Kyla to break down one of the most demanding races in the sport, Badwater 135, and the practical fueling, hydration, and heat acclimation strategies that help him handle it. He also shares how his approach has evolved over years of ultra running, from protein during races to a more race-specific nutrition plan. In this interview: Pete shares what Badwater is really like, how he trains for the heat, what he eats and drinks per hour, and how he recovers after going 135-plus miles through Death Valley. KEY TAKEAWAYS Pete recaps his tenth Badwater start and eighth finish, and explains why 2026 was one of the most competitive editions yet.Badwater starts at Badwater Basin in Death Valley, about 300 feet below sea level, and climbs toward Mount Whitney Portal for 135 miles of brutal heat and pavement.He explains his heat training approach, intentionally adding heat stress during trainingHe breaks down his hydration targets, including electrolyte intakePete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intakePete and Kyla talk about recovery, both physically and nutritionallyPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT PETE KOSTELNICK: Pete Kostelnick is a record-setting ultrarunner and one of the world's premier endurance athletes. In 2016, he broke the 36-year-old U.S. transcontinental running record by covering 3,067 miles from San Francisco to New York City in 42 days, averaging more than 72 miles per day. In 2018, he became the first person to complete a self-supported run from Alaska to Florida, traveling 5,384 miles while pushing all of his food and gear in a stroller. Pete is a two-time Badwater 135 champion (2015 and 2016), setting a course record in 2016, and returned in 2025 to finish third overall less than two years after surviving a near-fatal car crash. This year in 2026 he scored another top 10 finish at Badwater, also known as the world’s toughest footrace. He has represented Team USA at the IAU 24-Hour World Championships and owns personal bests of 13:57 for 100 miles and 163.68 miles in 24 hours.  FOLLOW PETE: Instagram: www.instagram.com/petekostelnickStrava: https://www.strava.com/pros/16102568FREE RESOURCES Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocolFree Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationMENTIONED LMNT: https://amzn.to/4qxGGLoHoney Stinger Waffles: https://amzn.to/4wRgBbQPrecision Gels: https://amzn.to/4y3ALAoPrecision Chews: https://amzn.to/4y5u1C9Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxRJelly beans: https://amzn.to/4wQkYnASIS Caffeine Gel: https://amzn.to/4wLt2FSSIS Regular Gel: https://amzn.to/4gtA6ARDesert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/CIM: https://www.instagram.com/runcim262/?hl=enTIMESTAMPS (00:00) Two truths and a lie with Pete Kostelnick (02:19) A tenth Badwater start and what made this year fast (03:10) What Badwater is and why it is so extreme (05:01) Racing in Death Valley heat and on paved roads (06:42) Heat training with long runs in the sun (08:33) Adding layers to simulate more heat stress (09:07) Hydration strategy and sweat-driven fluid needs (10:14) Electrolytes per hour and avoiding stomach blowups (12:12) Why this year’s field was so competitive (13:31) Smarter pacing, better shoes, and better nutrition (14:39) Crew support, aid frequency, and the Badwater logistics (16:11) How his crew keeps fueling seamless every 15 minutes (17:26) Building a 30-minute nutrition schedule for 24 hours (18:23) Why he shifted away from more solid food (20:03) The exact products Pete rotates during Badwater (21:00) Managing a very high caffeine intake (22:21) What caffeine does and why it is hard to study in ultras (23:53) Feeling strong early, then overheating late (25:12) Why the sun shirt may have been a mistake (26:22) Comparing past singlets and thinner long sleeves (27:31) Gear design, breathability, and evaporative cooling (28:13) Estimating calorie burn versus intake (29:46) Post-race hunger and what recovery demand feels like (30:36) Carb loading, tapering, and race morning breakfast (32:46) Napping on race day before a 10 PM start (33:48) Finish-line appetite and craving savory food (35:17) How he gauges recovery after Badwater (37:41) Recovery boots, protein, and simple post-race nutrition (39:39) Advice for first-time 100 milers (40:35) Rethinking protein during long races (42:29) The lie reveal and Pete’s mileage goals (43:52) Upcoming goals: Desert Solstice and shorter PR attempts (45:00) Where to find Pete online and his coaching update MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #195 Kyla explores what the science actually says about exercise in pregnancy, postpartum recovery, and how athlete-specific training changes during this life stage. Kyla is joined by Dr. Margie Davenport, a leading researcher in exercise and pregnancy, and professional off-road cyclist Sarah Sturm, who shares the lived experience of training while pregnant. We discuss the biggest myths around pregnancy and exercise, what the research shows about resistance training, HIIT, fueling, hydration, heat, and what may be coming next in updated athlete guidance. KEY TAKEAWAYS Why pregnancy and postpartum women have historically been underrepresented in research, and how that has shaped outdated guidanceSarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnantWhy miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriageHow resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available researchWhat current data suggests about HIIT and higher-intensity exercise during pregnancyThe broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depressionPostpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetesFueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemiaHydration and heat considerations, especially for athletes training in warm or humid conditionsThe so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartumWhy updated sport-specific guidance for athletes is on the way through the International Olympic Committee processPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DR. MARGIE DAVENPORT & SARAH STURM: Dr. Margie Davenport is the Christenson Professor in Active Healthy Living within the Faculty of Kinesiology, Sport, and Recreation at the University of Alberta. She has published more than 200 manuscripts on exercise during preconception, pregnancy & postpartum, and has chaired numerous national and international guidelines on physical activity for perinatal women. Over the past decade, Dr. Davenport has partnered with global organizations including the WHO, IOC, FIFA, NWSL, and WTA to advance safe physical activity for pregnant and postpartum women worldwide. Her transformative research and advocacy continue to shape international standards for maternal health, sport, and exercise across preconception, pregnancy, and postpartum periods.Sarah Sturm is a professional off-road cyclist, who lives in the  San Juan Mountains in Colorado. She grew up playing all sorts of sports, but didn't start riding until she moved to Durango, Colorado for college, where she joined the cycling team. Sarah turned pro in 2018, racing the international cyclocross circuit. In 2019, she won her first big gravel race, changing the trajectory of her whole career. She is one of the top American gravel cyclists with podium finishes in the worlds biggest gravel races and series. She is currently taking the season off for maternity leave but will be back racing the Life Time Grand Prix and a full calendar in 2027.FOLLOW DR. DAVENPORT & SARAH STURM: Dr. Margie Davenport’s website: https://exercisepregnancy.caDr. Margie Davenport's IG: www.instagram.com/drmargiedavenportSarah Sturm's IG (she had her baby!!): www.instagram.com/sarahsturmyMENTIONED IOC guidelines: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_Exercise-pregnancy-recreational-elite-athletes-part-1.pdfThe 2025 Canadian Guideline for physical activity, sedentary behavior and sleep throughout the first year postpartum: https://pubmed.ncbi.nlm.nih.gov/40139673/TIMESTAMPS 00:00 - Introducing Dr. Margie Davenport and athlete Sarah Sturm 04:00 - Margie’s path from national team athlete to pregnancy researcher 05:56 - How women and pregnant athletes were excluded from research 07:19 - The history of exercise guidance in pregnancy 09:19 - Sarah on first-trimester fear, judgment, and being labeled AMA 11:10 - Miscarriage myths and what the data actually shows 14:29 - Why Margie studied heavy lifting in pregnancy 16:07 - Heavy lifting, reduced complications, and fetal monitoring studies 22:26 - What the HIIT pregnancy study found 24:27 - Major guideline findings for pregnancy and postpartum 26:47 - Why age and parity data are still limited 28:46 - The upcoming IOC guideline for athlete pregnancy participation 29:46 - Upper training limits and why 300 minutes per week may be too conservative 31:07 - Creatine, supplements, and why the evidence is still early 33:14 - What surprised Margie most in the research 35:08 - Contact sports after 12 weeks and actual risk levels 36:31 - Fueling changes during pregnancy 39:11 - Hydration targets and practical signs of dehydration 41:08 - Heat, core temperature, and why this remains a research gap 43:50 - Pregnancy cardiovascular changes and the postpartum advantage 45:23 - Identity shifts and how motherhood changes perspective 46:38 - Two truths and a lie reveal 47:03 - Margie’s circus performer story and synchronized swimming background 47:51 - What’s next in Margie’s research pipeline 48:22 - Where to follow Dr. Margie Davenport 49:35 - Sarah’s closing thoughts on why this information matters MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #194 Dr. Cas Fuchs joins Kyla to break down a 2025 crossover study on carbohydrate intake, liver glycogen, and muscle glycogen recovery after exhaustive cycling. The episode focuses on what 10 grams per kilo of body mass actually does in a 12-hour recovery window, and why the liver refills much faster than muscle. They also cover how glycogen is measured with MRI and MRS, why sucrose was used in the recovery protocol, and what this means for stage-race fueling, carb loading, and sleep between efforts. KEY TAKEAWAYS Dr. Cas Fuchs shares his background in human physiology, sports nutrition, and elite cycling research, including work in Maastricht and with Team Visma Lease a Bike.In this episode: why the liver is less studied than muscle, and how MRI plus MRS can estimate glycogen without relying only on biopsy.They discuss the 2025 crossover study in 12 well-trained male cyclists using exhaustive cycling, then 12 hours of either no carbohydrate or 10 grams per kilo of carbohydrate.In the no-carb condition, both liver and muscle glycogen stayed low after exercise, showing little to no recovery over 12 hours.In the carb-fed condition, liver glycogen was restored within 6 hours, but muscle glycogen was still not fully replenished at 12 hours.Cas explains why sucrose was used early in recovery: the glucose plus fructose mix is especially effective for liver glycogen repletion.They discuss practical fueling for stage races, including the role of immediate post-race carbs, overnight recovery, breakfast, and the importance of sleep.Kyla and Cas compare the study protocol to real-world elite cycling, where riders may ingest very high daily carbohydrate intakes, often spread across the bike, recovery, and meals.They explore how personalized carbohydrate needs may vary by body size, muscle mass, race role, and how much glycogen an athlete actually uses.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DR. CAS FUCHS: Dr. Cas Fuchs is an assistant professor in the Department of Human Biology. His research primarily focuses on skeletal muscle metabolism, with an emphasis on recovery, muscle adaptation, and atrophy. He investigates how nutrition (carbohydrates, proteins) and interventions such as cooling and heating influence muscle recovery and adaptation. Additionally, he studies muscle atrophy resulting from aging and inactivity and evaluates strategies to preserve muscle mass and function under these conditions. For his research, he employs advanced techniques, including stable isotope tracer methodology and Magnetic Resonance Imaging/Spectroscopy. FREE RESOURCES: Free Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocolFOLLOW DR. FUCHS: LinkedIn: https://nl.linkedin.com/in/casfuchsInstagram: https://www.instagram.com/CASFUCHS/M3 Research Group: https://www.m3-research.nl/TIMESTAMPS 00:00 - Welcome and Dr. Cas Fuchs’ research background 02:38 - From Maastricht to elite sports nutrition research 07:56 - Why study 10 grams per kilo after cycling 10:06 - Where the body stores carb and how much muscle and liver can hold 12:10 - Estimating glycogen with MRI, biopsy, and MRS 14:36 - Study design: 12 well-trained male cyclists in a crossover protocol 16:26 - 12-hour recovery window with no carbs versus 10 grams per kilo 17:51 - Why the exercise bout was fully fasted and glycogen-depleting 19:25 - What might change if carbs were given sooner after exercise 20:59 - How the carbohydrate was delivered: sucrose drinks, then meals 23:41 - No-carb condition versus high-carb condition results 24:11 - Liver glycogen refilled fast, muscle glycogen did not 25:53 - What this means for stage races, sleep, and overnight recovery 28:43 - Breakfast, overnight fasting, and why liver glycogen drops by morning 31:23 - Why a big breakfast raised concentration but not total liver glycogen 35:26 - Why glucose plus fructose matters for the liver more than muscle 36:35 - Why combining glucose and fructose helps athletes absorb more carbohydrate 38:23 - Muscle glycogen usually takes about 24 hours to fully restore 39:27 - Thoughts on lactate gels and whether exogenous lactate helps recovery 41:50 - Elite cycling intakes, personalization, and the 18 to 20 plus grams per kilo question 46:33 - Carb loading, scale weight, and fine-tuning race-day fueling 46:56 - Two truths and a lie reveal 47:29 - The shark story and the MTV phone call 50:44 - What Cas is working on next: glycogen, creatine, MRI, and bodybuilders 52:23 - Where to find Dr. Cas Fuchs MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #193 we chat with funny gal Tegan Phillips, a passionate cyclist, cartoonist, and adventure seeker based in Girona, Spain about her incredible journeys, from cycling 11,000 kilometers across Africa to a self-powered Ironman through New Zealand. Discover her unique approach to adventure, cycling, nutrition, and staying resilient through extraordinary challenges. KEY TAKEAWAYS From cartoons to bikepacking adventures: Tegan talks about her trips across South Africa, Morocco, and moreThe logistics and spontaneity involved in planning trips, including her route from Cairo to Cape Town and her experiences with record attemptsA deep dive into her near-fatal electrolytes crisis in Ethiopia, how she managed it, and lessons on electrolyte balance and safetyHer upcoming bikepacking routes, including a women-led trip following the Tour de France, and tips for planning flexible adventuresThe importance of nutrition on the road: foods she favors, her approach to hydration, and how to manage supplies during long ridesThe story behind her two truths and a lie: eating ice cream nonstop, breaking her arm on a first date, and losing 80% vision in one eyePlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT TEGAN PHILLIPS: Tegan Phillips is a writer, cartoonist, speaker, and adventure cyclist based in Girona, Spain. Her adventures have included cycling 11,000 kilometres through Africa and a self-powered 10-Ironman journey across New Zealand. She aims to inspire women to see adventure as something accessible, meaningful, and fun. FREE RESOURCES: Hydration 101: https://mailchi.mp/nutritional-revolution/hydration101Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationFOLLOW TEGAN: IG: https://www.instagram.com/teganphillipscomedyWeb: www.teganphillips.comTikTok: https://www.tiktok.com/@teganphillipsTIMESTAMPS 00:00 - Welcome and intro to Tegan Phillips’ adventurous life 02:50 - How cycling became her passion after a stress fracture 05:40 - Cycling styles: gravel bikepacking versus mountain biking 09:16 - The Cairo to Cape Town record attempt and logistical hurdles 14:16 - Vital lessons from her electrolytes emergency in Ethiopia 20:28 - Her creative projects as a comic artist and apparel brand 24:32 - Planning flexible bikepacking trips and sharing routes 28:23 - What she eats on long rides and her go-to snacks 33:01 - Managing nutrition supplies: packing, buying, and hydration tips 43:34 - The wild experience with dengue fever and eye damage 46:01 - Breaking her arm on a bike and other fun facts 49:16 - Upcoming bikepacking trips and connecting with fellow women cyclists 50:04 - Closing thoughts and where to find her online MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

Send us Fan Mail In episode #192 we chat with Brooke Johnson, the first woman to skateboard across America in 2025, raising over $50,000 for spinal cord research in honor of her stepdad. Discover the powerful story behind her 118-day adventure from Venice Beach to Virginia Beach, the challenges she faced, and the lessons learned about resilience, purpose, and health. KEY TAKEAWAYS Brooke shares the motivation behind her historic skateboarding journey and the personal cause that propelled her.The emotional story of her stepdad’s injury and her promise to support spinal cord research.Details of the logistics and physical demands of skating 3,668 miles in 119 days, including nutrition and recovery strategies.Insights on staying fueled, avoiding cramps, and maintaining health on the road, including essential hydration and supplementation.The importance of blood work and understanding one’s genetics for women’s health and performance.Brooke’s reflections on overcoming mental and physical barriers, and how her experience can inspire others to pursue big goals with purpose.Upcoming projects, including a documentary and future world record attempts.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT BROOKE JOHNSON: Brooke Johnson, became the first (and only) woman to skateboard across America in 2025, raising over $50,000 for spinal cord research in honor of her stepdad, Roger. We talked to Brooke about what fueled her 118 day adventure, from Venice Beach in California to Virginia Beach, in Virginia, and the meaningful lessons she learned along the way. FREE RESOURCES: Hydration 101: https://mailchi.mp/nutritional-revolution/hydration101Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationFOLLOW BROOKE: IG: https://www.instagram.com/brookedoeseverythingYouTube: https://www.youtube.com/@BrookeDoesEverythingRunning Man Festival, Atlanta - Sept 18-20: https://runningmanfestival.com/Facebook: https://www.facebook.com/brookedoeseverything/Snapchat: https://www.snapchat.com/@brookedoesitallTiktok: https://www.tiktok.com/@brookedoeseverything?lang=enMENTIONED: Be sure to keep an eye out for Brooke's documentary, coming out August 15!LMNT (Mango Chile Lime): https://amzn.to/3TigTubLMNT (Lemonade): https://amzn.to/4fiag3GMassage Gun: https://amzn.to/44FZ0Ie Compression Boots: https://amzn.to/4wZiWSpWings for Life World Run: https://www.wingsforlifeworldrun.com/enStart with Why by Simon Sinek: https://amzn.to/4fu9rmZVitamin D (with K2): https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/Neuromints: https://amzn.to/4yD70YbFullscript Blood Panels: https://us.fullscript.com/welcome/kchannellTIMESTAMPS 00:00 - Introduction to Brooke Johnson and her groundbreaking skateboarding journey 02:12 - Brooke talks about her motivation and the purpose behind skating across the US 05:00 - The impact of her stepdad’s injury and her promise to support him 10:10 - How Brooke managed nutrition and hydration during the 119-day skate 15:32 - Route choices and navigating hilly vs. flat terrains 19:01 - Daily skate schedule, including rest, sleep, and night skating routines 23:44 - Nutrition on the road: practical tips and food options while traveling 27:26 - Hydration hacks and specific products that helped Brooke avoid cramps 30:16 - Blood work, supplements, and understanding women’s health during endurance events 34:30 - Post-ride cravings and recovery celebrations 38:36 - Brooke’s upcoming projects and ways to support her mission 39:48 - Clarifying her two truths and a lie (skate from Venice to Mexico) 42:32 - Lessons from falls and safety tips on long-distance skateboarding 44:14 - Broader insights into living an ultra-endurance lifestyle and health management MORE NR Apply to work with Kyla → https://p.bttr.to/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → [email protected] in having your biomarkers or nutrigenomics checked? Email us at [email protected] TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution