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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

Send us Fan Mail In episode #191 we delve into the science behind antioxidants, supplementation, and their impact on training adaptation with Dr. Carlene Starck. If you're an athlete, coach, or health enthusiast, understanding how to support your body's natural processes can make all the difference in performance and recovery. KEY TOPICS The role of high-dose vitamin C and E in exercise and whether they blunt or support training adaptationsThe mechanisms of antioxidants, including direct antioxidants versus polyphenols, and their effects on oxidative stressHow NRF2 signaling influences antioxidant pathways and its relevance for supplementation strategiesPractical insights on timing, dosage, and food sources of key nutrients like vitamin C, glutathione, and amino acidsThe potential of compounds like sulforophane from broccoli to enhance performance and recoveryThe importance of individualized approaches to supplementation and training load managementEmerging research and ongoing projects in protein and amino acid metabolismPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DR. CARLENE STARCK: Dr Carlene Starck is a protein biochemist and nutrition scientist with a PhD from Massey University and over 30 peer-reviewed publications. Her research spans protein and amino acid metabolism, dietary protein quality, and nutrient requirements across the lifespan, including landmark work on how we model and measure the body’s true metabolic demand for essential amino acids. Carlene is the founder of Starck Science, a consultancy connecting mission-led food and nutrition companies with rigorous scientific expertise. She works at the intersection of research and real-world application, translating complex protein science into practical outcomes and tools for athletes, active individuals, health care professionals, and health-focused organisations. Her Precision Protein Framework challenges conventional protein recommendations by recognizing that protein value is determined not just by how much is consumed, but by its amino acid quality, its suitability for the intended outcome, and the broader matrix of nutrients it provides. She has been an invited speaker at international nutrition and sports science symposia, and her work continues to shape how we think about protein quality standards and dietary requirements in both clinical and performance contexts. FREE RESOURCES: Immune Support Guide: https://mailchi.mp/nutritional-revolution/immune-support-downloadImmune Support Supplement Guide: https://mailchi.mp/nutritional-revolution/immune-support-supplement-guideFOLLOW DR. CARLENE STARCK: IG: https://instagram.com/dr.carlene.starck (less frequent updates)LinkedIn: https://linkedin.com/in/carlene-starckComing soon: YouTube channel to explore  MENTIONED: Antioxidant NR Episode with Dr. David Church: https://nutritional-revolution.com/podcasts/the-protein-playbook-dr-david-church-explains-muscle-health-for-athletes/Rhonda Patrick’s FoundMyFitness podcast: https://foundmyfitness.com/Sulforaphane overview and research: https://pubmed.ncbi.nlm.nih.gov/Protein Summit: https://proteinresearch.org/Glycine, collagen, and glutathione information: https://pubmed.ncbi.nlm.nih.gov/TIMESTAMPS 00:00 - Introduction to Dr. Carlene Starck and podcast overview02:46 - The effects of high-dose vitamin C and E around exercise04:39 - Optimal doses of vitamins C and E for athletes06:40 - Timing supplementation during training cycles09:12 - Dietary sources of vitamin C and typical intake11:04 - The role of glutathione and amino acids in antioxidant response13:15 - Direct versus indirect antioxidants and their impacts15:07 - Supportive antioxidants supporting endogenous pathways16:22 - Using compounds like tart cherry juice and their duration in training cycles18:13 - Fundamental nutrition and supporting nutrients like magnesium and zinc20:29 - Glutathione supplementation and supporting natural production22:50 - Keratin, glycine, and cysteine in supporting antioxidant pathways30:22 - Broccoli compounds, sulforophane, and performance benefits35:23 - Using NRF2 pathway activators for ongoing performance support38:41 - Physiological effects of loading antioxidants pre-competition45:09 - Clarification on her PhD research and personal background46:43 - Upcoming projects and research directionsMORE 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 #190 we spoke with Charlotte Backus Turner, a former professional cyclist turned endurance cyclist and coach, exploring her multifaceted experience balancing high-level biking, pregnancy, and personal growth. Discover how she navigates the physical and mental hurdles of ultra bikepacking, pregnancy, and recovery—all rooted in science, lived experience, and resilience. KEY TOPICS Charlotte's transition from road racing to ultra bikepacking and her recent races like DoomThe impact of pregnancy on endurance training, fueling strategies, and nutritional needsManaging health challenges like pneumonia, lung capacity, and recovery after injuryDietary considerations for pregnant athletes, including cravings, supplements, and gut healthPractical tips for ultra fueling, hydration strategies, and carrying essentials on long ridesInsights into postpartum mindset and balancing athletic goals with family lifePlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT CHARLOTTE BACKUS TURNER: Charlotte Backus Turner is a 28-year-old former professional UCI road cyclist, accredited cycling coach, nutritionist, ultra-endurance bikepacker, and psychology-driven Scholar based in Park City, Utah. With a background in road, gravel, Mtb, Zwift racing, and self-supported ultra-distance events, Charlotte blends science, lived experience, and human emotion to help athletes build strength, confidence, and resilience from the inside out. She is also the co-founder of Uinta Bikepacking alongside her husband, Matthew Turner — a northern Utah ultra-bikepacking event created to inspire more riders, especially women, to explore hard things with confidence. Outside of coaching and endurance sport, Charlotte also works in property management, bringing the same attention to detail, care, and commitment to people that she carries into her athletic and coaching life. Charlotte and Matthew live in Park City and are expecting their first child, a baby boy, in July 2026. Through her coaching, writing, adventures, and growing family life, Charlotte continues to share a grounded perspective on endurance, nutrition, mindset, resilience, and the deeper lessons we learn on and off the bike. FREE RESOURCES: NR Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocolCarbs for Racing Guide: https://mailchi.mp/nutritional-revolution/carbs-for-racingFOLLOW CHARLOTTE BACKUS TURNER: IG: https://www.instagram.com/charlottebackus/COACHING: https://www.exqcoaching.com/about-meMENTIONED: Prenatal Vitamin: https://nutritional-revolution.com/product/thorne-basic-prenatal/Creatine: https://nutritional-revolution.com/product/thorne-creatine/Salt Stick Chews: https://amzn.to/4vjbfVSWelch's Fruit Snacks: https://amzn.to/4vrJivbBaked Lays: https://amzn.to/4vqc5A5Katadyn Water Bottle Filter: https://amzn.to/4vqjoInSawyer Water Filter System: https://amzn.to/4gp0LR7Queen Street Bakery (Gluten Free): https://amzn.to/4wxVUliFlour Craft Bakery: https://go.shopmy.us/p-70286788SPORTLEGS: https://amzn.to/4h4EmsxBREATH by James Nestor: https://amzn.to/4yewwmnTIMESTAMPS 00:00 - Introduction to Charlotte Turner, pro cyclist and ultra endurance bikepacker 02:25 - Charlotte’s background and journey into ultra bike packing 04:21 - Pregnancy updates, upcoming races, and life changes 05:36 - Transition from racing to pregnancy and mental challenges 06:27 - Exploring self-supported ultra events and race strategies 09:21 - Managing refueling and hydration on ultra distances 10:28 - Completing Doom 100-mile race while pregnant and lessons learned 11:04 - Adjustments in fueling and hydration during pregnancy 12:10 - Early pregnancy challenges and managing physical symptoms 13:08 - Facing food cravings and micronutrient needs during pregnancy 14:36 - Physical changes like blood volume increase and lung capacity 15:37 - Reflecting on racing before and during pregnancy 16:24 - Overcoming injury, pneumonia, and lung capacity recovery 19:37 - Transition from road to ultra bike packing and lifestyle shifts 23:17 - Nutrition practices for ultra bike packing and managing dietary restrictions 25:07 - The importance of mindset and nature connection in ultra endurance 26:11 - Fueling strategies, food options, and managing GI issues during long rides 27:13 - Favorite race snacks and planning for ultra events 29:56 - Hydration tactics, bottle placement, and water sources during races 33:19 - Monitoring fluid intake, fueling, and the body's response during ultra races 36:55 - Managing gluten sensitivities and gluten-free foods while racing 41:22 - How pregnancy altered her fueling needs and blood sugar regulation 44:12 - Balancing energy output and carbohydrate intake in ultra endurance 45:31 - Preferred protein sources during pregnancy for endurance athletes 47:29 - Supplements, vitamins, and minerals for pregnancy and athletic performance 49:56 - Upcoming races, training plans, and balancing family life 57:13 - Charlotte’s international bikepacking adventures and future goals 57:43 - Connecting with Charlotte: social media and website links 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 How Vision Training Transforms Brain Health, Learning, and Peak Performance In episode #189 we spoke with Dr. Bryce Appelbaum about the connection between vision, brain health, and athletic performance. The neuro-optometrist is dedicated to transforming how we view sight, and how vision training rewires the eye-brain connection to optimize performance, recovery, and resilience in a screen-dominated world. KEY TOPICS The distinction between eyesight and vision: visual clarity versus brain processingVision performance training as PT for the eyes and brainHow visual processing impacts athletic performance and mental clarityPractical tips for screen time management and eye healthThe role of vision in concussion recovery and brain injury rehabilitationTop habits for preserving and enhancing vision over timeThe unique benefits of colored light and blue light blocking glassesPlease note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DR. BRYCE APPELBAUM: Dr. Appelbaum is a pioneer in neuro-optometry passionate about unlocking human potential through vision. He is the trusted authority in functional vision, an international Ted X speaker, and the creator of Vision Performance Training, a transformative approach that rewires the eye-brain connection, heals post-concussion vision dysfunction, and builds long-term visual resilience.  He is the founder and CEO of MyVisionFirst, a leading private practice specializing in diagnosing and treating functional vision problems across all ages, with offices in Bethesda and Annapolis, Maryland. He is also the founder and CEO of ScreenFit™, the revolutionary online vision training program designed to minimize the damage of digital devices on vision, reduce symptoms, and promote healthy visual habits for extended screen use. Through his work optimizing the eye-brain connection, Dr. Appelbaum has supported thousands of patients around the world to thrive in a screen-heavy society—because 20/20 eyesight isn’t the whole story. Additionally, Dr. Appelbaum has worked with hundreds of professional athletes in every sport imaginable, numerous professional and collegiate sports teams, and countless amateur athletes to transform raw talent into honed performance through vision.  Dr. Appelbaum has been featured on the front page of USA Today, on NBC & CBS, in The Times, and The NY Times Sunday Magazine,, and is a frequent podcast guest having recently been interviewed on Dave Asprey’s “The Human Upgrade,” Dr. Rangan Chatterjee’s “Feel Better, Live More,” Max Lugavere’s “The Genius Life,” MindBodyGreen, and dozens more.   FREE RESOURCES: NR Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol5 Steps to Better Vision: www.screenfit.com/5-proven-secrets-to-relieve-eye-strainTake the free online vision assessment: www.myvisionfirst.com/quizTry ScreenFit for Free: www.screenfit.com/previewFOLLOW DR. APPELBAUM: IG: https://www.instagram.com/drbryceappelbaum/?hl=en WEB: https://myvisionfirst.com/TEDTALK: https://www.youtube.com/watch?v=zk5moFndYRUMENTIONED: Creatine: https://nutritional-revolution.com/product/thorne-creatine/NR Episode with Dr. Rebecca Rusch: https://nutritional-revolution.com/podcasts/rebecca-rusch/Omega-3s: https://nutritional-revolution.com/product/nordic-naturals-prodha/Concussion Symptoms List: https://myvisionfirst.com/learn/concussion-and-brain-injury/TIMESTAMPS 00:00 - Introduction to Dr. Bryce Appelbaum and the importance of vision beyond 2020 01:02 - Vision training as rewiring the eye-brain connection 01:23 - Differentiating eyesight (symptom) vs. vision (brain function) 04:31 - How vision problems are brain problems tackled through training 05:45 - Vision therapy, orthoptics, and integrating movement for brain health 06:52 - Vision's impact on athlete performance and neuroregulation 07:04 - Why standard eye exams might miss functional vision issues critical for athletes 08:37 - Visual processing load and brain energy consumption 09:43 - Effects of screen time overload: tunnel vision and fatigue 10:16 - Visual markers of fatigue and stress, including eyelid twitching 11:37 - Managing fatigue from excessive screen use 12:14 - Vision training programs like Screen Fit and their accessibility benefits 13:01 - Exercises for improving focus and peripheral awareness at your desk 14:02 - Practical ergonomic setups for optimal visual health 16:13 - Safe distances for screens and signs of focusing fatigue 17:11 - Risks of near-work and screen reliance in children and adults 18:28 - The potential for reversing presbyopia and age-related vision decline 20:10 - Data collection, clinical trials, and scientific backing of vision rehab 21:15 - Post-concussion visual symptoms and personalized recovery strategies 22:14 - Recognizing hidden signs of concussion beyond the obvious 23:40 - The role of vision therapy in head injury recovery 25:40 - Protocols for recent concussion versus long-term symptoms 26:32 - Concussion symptoms duration and visual recovery potential 28:32 - Impact of head injuries on eye coordination and visual processing 30:49 - How vision training can recalibrate brain function after injury 33:09 - Visual strategies for athlete return-to-sport post-concussion 34:35 - Why screens are more stressful than print and blue light considerations 36:02 - The science behind blue light, sleep, and hormonal regulation 39:57 - First steps for someone suspecting a vision problem or history of head injury 40:57 - What athletes should ask their eye doctor for deeper functional assessments 42:23 - Daily habits to preserve and enhance visual function 44:09 - Resources and tools for proactive vision care, including the Screen Fit program 45:36 - Practical eye exercises that boost visual flexibility and stamina 46:01 - Follow Dr. Bryce Appelbaum on social media for ongoing insights 46:25 - Myths and truths about vision training's impact on weight, height, and confidence 48:15 - The systemic effects of visual regulation on stress hormones and overall health 49:14 - The surprising link between vision and social confidence 50:04 - Closing remarks & opportunities for future episodes and collaborations 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 #188 we spoke with NR athlete Dani Moreno as she goes into her first race post-surgery out at Broken Arrow Sky Race 46k. Dani shares her journey through injury recovery and optimization strategies, and what she is doing leading up to race day. KEY TOPICS Dani's journey through her first major injury and recoveryMental resilience strategies during injury recovery.Nutritional strategies and key supplements for healing.Importance of comprehensive blood work for athletes.Training and race preparation insights from Dani.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT DANI MORENO: Dani Moreno is a professional trail runner galloping and residing in the Eastern Sierra mountain town of Mammoth Lakes, California. She moved to the mountains at the end of 2020 from the coastal town of Santa Barbara, where she lived for a decade, having graduated from the University of Santa Barbara, California. While at UCSB, she competed for the women's Cross Country and Track and Field programs and produced times that made her competitive on both the conference and national level. After college, she took a break from running to rediscover herself, leaning into outdoor guiding and things like climbing, spearfishing, motorcycle riding and other outdoor activities that pushed her to her physiological limits. During this phase of life, she found nothing gave her quite the same satisfaction running did. She began dabbling in trail running, which reignited her passion, and soon she was exploring the Los Padres National Forest's front range on her off days. Trail running immediately appealed to all aspects of her personality in a way that no other type of running had before. As she began to race trails, new opportunities arose and doors opened. She began traveling all over the United States and the world, feeling gratitude the whole way. That feeling hasn’t stopped since 2016, and since her debut to the sport, she has exploded on the sub-ultra and ultra scene, with an incredible number of podium and top 10 finishes, including being the top American at UTMB’s World Championship OCC race in Chamonix in August 2024, a top 5 finish at the 2024 Broken Arrow Skyrace 26k, 1st at Canyons Endurance Race, 1st at Kodiak Ultra Marathon 50k in 2023, 2nd at Mammoth Trailfest 26k in 2023, and many others.  FREE RESOURCES: NR Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocolCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideFOLLOW DANI MORENO: IG: www.instagram.com/dan_yell_aSee Dani at TrailCon: https://trailconference.com/2026-schedule/SubHub Podcast: https://www.dani-moreno.com/the-sub-hubMENTIONED: NeverSecond C30 Drink Mix: https://amzn.to/4enkKgkFairlife Protein Shakes: https://amzn.to/4enkKgkThorne Vitamin D and K2: https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/Beta-Alanine: https://nutritional-revolution.com/product/thorne-beta-alanine/Higher Dose PEMF: https://go.shopmy.us/p-65149034Omni PEMF Ring: https://go.shopmy.us/p-65149244Supplements 20% off on Fullscript: https://us.fullscript.com/welcome/kchannellThorne Vitamin CProbioticsIronCollagenCalciumFish OilTIMESTAMPS: 1:01 - Introduction to Dani Moreno3:19 - Dani's Injury Journey5:54 - Mental Resilience During Recovery9:10 - Nutritional Strategies for Healing11:22 - Importance of Blood Work16:22 - Training and Race Preparation38:04 - Innovative Recovery Tools29:14 - Upcoming Races and Goals45:18 - Community and Support SystemsMORE 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 #187 we had a FIRST for the NR podcast: three guests, including one researcher and the two subjects of her study. Dr. Sarah Purcell dives into her study looking at two endurance cyclists - Leanna Carriere and Dr. Timm Döbert - and their adventure crossing Canada on their bikes. Join us for a fascinating exploration into the physical and ecological worlds, featuring unique insights from athletes, scientists, and explorers. This episode reveals the incredible energy demands of long-distance cycling on a plant-based diet, the science of bird migration, and the journey behind an epic cross-Canada ride. KEY TOPICS The science of energy expenditure in humans and animals, and how it intersects with endurance training and diet.The design and experiences of a 30-day, 4,300 km cycle across Canada, focusing on plant-based nutrition and physiological data collection.Practical tips for ultra-endurance athletes on nutrition, sleep, mental resilience, as well as maintaining body composition during sustained endurance efforts.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT OUR GUESTS: Dr. Sarah Purcell is an Assistant Professor and Tier 2 Canada Research Chair at the University of British Columbia. Her research lab focuses on leveraging energy balance concepts to inform evidence-based nutrition strategies. Specifically, her lab’s work aims to: Utilize energy expenditure data to better define energy requirements and their determinants;  Investigate how factors like weight loss, exercise, and ovarian sex hormones affect appetite, energy intake, and energy expenditure; and Translate research on energy expenditure into practice. Her laboratory employs a variety of advanced techniques to assess multiple aspects of energy balance, including doubly labeled water, body composition analysis, hormonal regulators of appetite, and diverse dietary intake measurement methods.Timm Döbert holds a PhD in Global Change Ecology. He is a fellow of the Royal Canadian Geographical Society, the Explorers Club, and the Scientific Exploration Society. His research focuses on the human footprint on nature from tropical to temperate ecosystems. in 2024, he cycled coast-to-coast across Canada from Halifax to Vancouver. Leanna Carriere is a Canadian endurance athlete, strength coach, and health advocate. A former international pole vaulter and Canada’s first female decathlete, she has transitioned into ultra-endurance sport, completing Ironman triathlons and other long-distance events. Her work focuses on performance, resilience, and women’s health, blending evidence-based training with real-world challenges. She completed a cross-Canada cycling expedition with Timm Döbert and is co-founder of 7 Summits Snacks and the Wings of Survival initiative, using sport to promote environmental awareness and human health. FREE RESOURCES: Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideCarbs for Racing Cheat Sheet: https://mailchi.mp/nutritional-revolution/carbs-for-racingFOLLOW SARAH, LEANNA AND TIMM: Dr. Sarah Purcell: https://scholar.google.com/citations?user=y9UbOVwAAAAJ&hl=enLeanna Carriere: https://www.instagram.com/leannacarriere/Timm Döbert: www.instagram.com/sportecologist MENTIONED: Wings of Survival - Ecological ExpeditionSeven Summit Snacks - Plant-Based Sports NutritionDoubly Labeled Water MethodBird Migration Tracking TechnologiesTIMESTAMPS: 00:00 - Welcome and episode overview 01:00 - Introduction of guests and episode themes 03:07 - Fun facts: animal calorie burn and bird migration myths 05:10 - Personal background of Leanna and Tim's athletic achievements 09:42 - Dr. Sarah's energy balance research and her family life 11:06 - How doubly labeled water measures energy expenditure 14:06 - Details of the Canadian cycling study and participant experiences 17:02 - Food structure, nutrition planning, and on-the-go fueling 22:13 - Managing gastrointestinal issues during prolonged activity 25:16 - Daily routines and sleep during the 30-day expedition 29:21 - Data collection protocols and psychological assessments 32:01 - Nutritional targets, real food choices, and supplementing 35:44 - Study findings: energy burn, intake, and body composition changes 38:06 - Hormonal considerations and potential water retention effects 39:37 - Mental resilience and future research directions 40:57 - Upcoming ecological expeditions following bird migrations 44:33 - Lessons learned: sleep, rest days, and next adventure plans 45:35 - Planning future routes and documenting ecological studies 49:55 - The incredible journey of bird migration from Alaska to South America 52:22 - Fun facts: dinosaur origins of birds and migration myths 55:01 - Connecting with guests on social media and upcoming projects 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