Nutritional Revolution Podcast with Kyla Channell, MSc

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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 diet
• The Cocodona injury
• Surgery and recovery
• Sweat rate and sodium
• Mindset shifts for 2027

Please 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-protocol
• Sweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattesting

MENTIONED:

• 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/B0hycNxry
• Creatine:https://nutritional-revolution.com/product/thorne-creatine/
• Tongkat Ali: https://amzn.to/3W0evq6
• Katelyn 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/B073mdErZ
• Human 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/B0jcvC97G
• Queen Street GF bagels: https://link.amazon/B0cIqLgdu

TIMESTAMPS:

• 5:08: How his nutrition changed, from lower carb to higher carb
• 8:13: Effects on training and recovery, and fueling at about 90 grams of carbs per hour
• 9:57: Carbohydrate oxidation research and fueling in cycling versus running
• 12:57: What happened at Cocodona: the glute shutting down and the torn peroneus longus tendon
• 17:55: The surgery
• 20:10: The mental side of injury and how he stayed active
• 26:42: Nutrition and supplements during recovery
• 29:55: Recovery tools: sauna, scar tissue massage and red light
• 32:01: His comeback race, the Leona Divide 100, and his gel-based fueling plan
• 34:15: Sodium, sweat rate and sweat testing
• 38:12: Wearable sweat-sensor accuracy and cross-checking with body weight
• 41:10: Pre-race approach and trusting your body over the numbers
• 43:28: A typical day of eating
• 48:12: Mindset shifts for 2027, including a "sixty-forty" mindset
• 56:39: The two truths and a lie reveal, his novel and impending fatherhood
• 1:00:48: Where to find Kilian: Instagram and his Substack, The Run Tough Mindset

MORE NR

• Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 560
• How nutrition, gear choices, and fueling strategies impact ultra-distance performance
• The role of AI and data-driven planning in her race prep
• Practical tips on hydration, weight management, and race day logistics
• Managing recovery and injury post-race, plus upcoming events including The Rift in Iceland

Please 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/guttrainingtips

FOLLOW MADDY:

• Instagram: https://www.instagram.com/maddy_nutty
• YouTube: https://www.youtube.com/@maddynutt

MENTIONED:

• Amacx Ice Gels, Available on The Feed https://thefeed.com/teams/nutritional-revolution

ABOUT 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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 differently
• How she built her carb tolerance, and what products she's using on race day
• Things she does in heat vs cold, and her approach to sodium intake
• How she approaches the day leading up to a big race, including the night before and race morning
• Caffeine and other supplements she uses at different stages of training and racing
• How she balances training with part-time work, and how she stays fit in the off-season

Please 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/sarahwlange

FREE RESOURCES:

• Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED:

• Neversecond Gels: https://link.amazon/B0fX2YWGn
• Flow Formula Drink Mix: https://link.amazon/B0irtH48N
• Magnesium Glycinate for sleep: https://us.fullscript.com/s/kchannell/shop/product/U3ByZWU6OlByb2R1Y3QtMTEyNzI2
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Cheribundi Tart Cherry: https://link.amazon/B00CCvrFX
• Vitamin D: https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/
• Athlete Plate Model: https://www.usopc.org/nutrition

TIMESTAMPS:

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 volume
• Ella 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 performance
• Ella 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/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED:

• Fairlife: https://link.amazon/B007S06Rp
• Garmin Watches/HR Monitors:https://link.amazon/B08LS44UO
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Beta-Alanine: https://nutritional-revolution.com/product/thorne-beta-alanine/
• Sodium Bicarb: https://link.amazon/B0b7Wg6b0
• Caffeine Gum: https://link.amazon/B054two7i

TIMESTAMPS:

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 cycling
• Her off-road focus
• Her endurance mindset
• Her mental cues in deep pain
• Her nutrition evolution from granola bars to liquid calories
• Treating her gut like a performance tool
• Straightforward recovery strategies

Please 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_decker

FREE RESOURCES

• Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• MNSTRY Fueling Products, Available on the Feed: https://thefeed.com/teams/nutritional-revolution

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 overhaul
• Jacquie shares the hard-earned fueling, hydration, recovery, and mindset lessons that have shaped her performances since her Leadville win in 2023
• A 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/sweattesting
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• Skratch: https://link.amazon/B03HDUTCY
• Enervit Gels (Jacquie's go-to is mango): https://go.shopmy.us/p-85769583
• NeverSecond Gels: https://link.amazon/B00e353s8
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Author Thich Nhat Hanh: https://link.amazon/B0bXZlsh9

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 psychologist
• Testing with supplements like caffeine
• How she approaches sleep and recovery during World Cup
• Carb 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: https://www.saviliablunk.com

FREE RESOURCE

• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• 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/B0aSFJGt9
• Skratch: https://link.amazon/B03HDUTCY
• Amacx Gels: https://link.amazon/B08VasXA7
• Enervit: https://go.shopmy.us/p-85769583
• Cheribundi: https://link.amazon/B037Iuij4
• Knudsen Tart Cherry Juice: https://link.amazon/B0hycSXqe

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 hDrop
• How hDrop makes sweat testing more practical
• How 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 decisions

Please 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/3SY5MGO

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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-6166a914
• Web: https://www.utmb.edu/shp/employees/directory/profile/faculty-staff/lantz-ejlantz
• Google Scholar: https://scholar.google.com/citations?hl=en&user=xS8g2z0AAAAJ

FREE RESOURCES

• Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
• Protein Targets Cheat Sheet: https://mailchi.mp/nutritional-revolution/protein-targets

MENTIONED

• 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/EP092944
• Protecting 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/fulltext
• The 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_Women

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 training
• He breaks down his hydration targets, including electrolyte intake
• Pete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intake
• Pete and Kyla talk about recovery, both physically and nutritionally

Please 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/petekostelnick
• Strava:https://www.strava.com/pros/16102568

FREE RESOURCES

• Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
• Free Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

MENTIONED

• LMNT: https://amzn.to/4qxGGLo
• Honey Stinger Waffles: https://amzn.to/4wRgBbQ
• Precision Gels: https://amzn.to/4y3ALAo
• Precision Chews: https://amzn.to/4y5u1C9
• Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxR
• Jelly beans: https://amzn.to/4wQkYnA
• SIS Caffeine Gel: https://amzn.to/4wLt2FS
• SIS Regular Gel: https://amzn.to/4gtA6AR
• Desert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/
• CIM: https://www.instagram.com/runcim262/?hl=en

TIMESTAMPS

(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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 guidance
• Sarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnant
• Why miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriage
• How resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available research
• What current data suggests about HIIT and higher-intensity exercise during pregnancy
• The broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depression
• Postpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetes
• Fueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemia
• Hydration and heat considerations, especially for athletes training in warm or humid conditions
• The so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartum
• Why updated sport-specific guidance for athletes is on the way through the International Olympic Committee process

Please 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.ca
• Dr. Margie Davenport's IG: https://www.instagram.com/drmargiedavenport
• Sarah Sturm's IG (she had her baby!!): www.instagram.com/sarahsturmy

MENTIONED

• IOC guidelines: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_Exercise-pregnancy-recreational-elite-athletes-part-1.pdf
• The 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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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-protocol

FOLLOW DR. FUCHS:

• LinkedIn: https://nl.linkedin.com/in/casfuchs
• Instagram: 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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 more
• The logistics and spontaneity involved in planning trips, including her route from Cairo to Cape Town and her experiences with record attempts
• A deep dive into her near-fatal electrolytes crisis in Ethiopia, how she managed it, and lessons on electrolyte balance and safety
• Her upcoming bikepacking routes, including a women-led trip following the Tour de France, and tips for planning flexible adventures
• The importance of nutrition on the road: foods she favors, her approach to hydration, and how to manage supplies during long rides
• The 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 eye

Please 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/hydration101
• Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

FOLLOW TEGAN:

• IG: https://www.instagram.com/teganphillipscomedy
• Web: https://www.teganphillips.com
• TikTok: https://www.tiktok.com/@teganphillips

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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/hydration101
• Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

FOLLOW BROOKE:

• IG: https://www.instagram.com/brookedoeseverything
• YouTube: https://www.youtube.com/@BrookeDoesEverything
• Running Man Festival, Atlanta - Sept 18-20: https://runningmanfestival.com/
• Facebook: https://www.facebook.com/brookedoeseverything/
• Snapchat: https://www.snapchat.com/@brookedoesitall
• Tiktok: https://www.tiktok.com/@brookedoeseverything?lang=en

MENTIONED:

• Be sure to keep an eye out for Brooke's documentary, coming out August 15!
• LMNT (Mango Chile Lime): https://amzn.to/3TigTub
• LMNT (Lemonade): https://amzn.to/4fiag3G
• Massage Gun: https://amzn.to/44FZ0Ie
• Compression Boots: https://amzn.to/4wZiWSp
• Wings for Life World Run: https://www.wingsforlifeworldrun.com/en
• Start with Why by Simon Sinek: https://amzn.to/4fu9rmZ
• Vitamin D (with K2): https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/
• Neuromints: https://amzn.to/4yD70Yb
• Fullscript Blood Panels: https://us.fullscript.com/welcome/kchannell

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 adaptations
• The mechanisms of antioxidants, including direct antioxidants versus polyphenols, and their effects on oxidative stress
• How NRF2 signaling influences antioxidant pathways and its relevance for supplementation strategies
• Practical insights on timing, dosage, and food sources of key nutrients like vitamin C, glutathione, and amino acids
• The potential of compounds like sulforophane from broccoli to enhance performance and recovery
• The importance of individualized approaches to supplementation and training load management
• Emerging research and ongoing projects in protein and amino acid metabolism

Please 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-download
• Immune Support Supplement Guide:https://mailchi.mp/nutritional-revolution/immune-support-supplement-guide

FOLLOW DR. CARLENE STARCK:

• IG: https://instagram.com/dr.carlene.starck (less frequent updates)
• LinkedIn: https://linkedin.com/in/carlene-starck
• Coming 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 overview
• 02:46 - The effects of high-dose vitamin C and E around exercise
• 04:39 - Optimal doses of vitamins C and E for athletes
• 06:40 - Timing supplementation during training cycles
• 09:12 - Dietary sources of vitamin C and typical intake
• 11:04 - The role of glutathione and amino acids in antioxidant response
• 13:15 - Direct versus indirect antioxidants and their impacts
• 15:07 - Supportive antioxidants supporting endogenous pathways
• 16:22 - Using compounds like tart cherry juice and their duration in training cycles
• 18:13 - Fundamental nutrition and supporting nutrients like magnesium and zinc
• 20:29 - Glutathione supplementation and supporting natural production
• 22:50 - Keratin, glycine, and cysteine in supporting antioxidant pathways
• 30:22 - Broccoli compounds, sulforophane, and performance benefits
• 35:23 - Using NRF2 pathway activators for ongoing performance support
• 38:41 - Physiological effects of loading antioxidants pre-competition
• 45:09 - Clarification on her PhD research and personal background
• 46:43 - Upcoming projects and research directions

MORE NR

• Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 Doom
• The impact of pregnancy on endurance training, fueling strategies, and nutritional needs
• Managing health challenges like pneumonia, lung capacity, and recovery after injury
• Dietary considerations for pregnant athletes, including cravings, supplements, and gut health
• Practical tips for ultra fueling, hydration strategies, and carrying essentials on long rides
• Insights into postpartum mindset and balancing athletic goals with family life

Please 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-protocol
• Carbs for Racing Guide: https://mailchi.mp/nutritional-revolution/carbs-for-racing

FOLLOW CHARLOTTE BACKUS TURNER:

• IG: https://www.instagram.com/charlottebackus/
• COACHING: https://www.exqcoaching.com/about-me

MENTIONED:

• Prenatal Vitamin: https://nutritional-revolution.com/product/thorne-basic-prenatal/
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Salt Stick Chews: https://amzn.to/4vjbfVS
• Welch's Fruit Snacks: https://amzn.to/4vrJivb
• Baked Lays: https://amzn.to/4vqc5A5
• Katadyn Water Bottle Filter: https://amzn.to/4vqjoIn
• Sawyer Water Filter System: https://amzn.to/4gp0LR7
• Queen Street Bakery (Gluten Free): https://amzn.to/4wxVUli
• Flour Craft Bakery: https://go.shopmy.us/p-70286788
• SPORTLEGS: https://amzn.to/4h4Emsx
• BREATH by James Nestor: https://amzn.to/4yewwmn

TIMESTAMPS

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 processing
• Vision performance training as PT for the eyes and brain
• How visual processing impacts athletic performance and mental clarity
• Practical tips for screen time management and eye health
• The role of vision in concussion recovery and brain injury rehabilitation
• Top habits for preserving and enhancing vision over time
• The unique benefits of colored light and blue light blocking glasses

Please 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-protocol
• 5 Steps to Better Vision: https://www.screenfit.com/5-proven-secrets-to-relieve-eye-strain
• Take the free online vision assessment: http://www.myvisionfirst.com/quiz
• Try ScreenFit for Free: http://www.screenfit.com/preview

FOLLOW DR. APPELBAUM:

• IG: https://www.instagram.com/drbryceappelbaum/?hl=en
• WEB: https://myvisionfirst.com/
• TEDTALK: https://www.youtube.com/watch?v=zk5moFndYRU

MENTIONED:

• 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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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 recovery
• Mental 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-protocol
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

FOLLOW DANI MORENO:

• IG: https://www.instagram.com/dan_yell_a
• See Dani at TrailCon: https://trailconference.com/2026-schedule/
• SubHub Podcast: https://www.dani-moreno.com/the-sub-hub

MENTIONED:

• NeverSecond C30 Drink Mix: https://amzn.to/4enkKgk
• Fairlife Protein Shakes: https://amzn.to/4enkKgk
• Thorne 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-65149034
• Omni PEMF Ring: https://go.shopmy.us/p-65149244
• Supplements 20% off on Fullscript: https://us.fullscript.com/welcome/kchannell

• Thorne Vitamin C
• Probiotics
• Iron
• Collagen
• Calcium
• Fish Oil

TIMESTAMPS:

• 1:01 - Introduction to Dani Moreno
• 3:19 - Dani's Injury Journey
• 5:54 - Mental Resilience During Recovery
• 9:10 - Nutritional Strategies for Healing
• 11:22 - Importance of Blood Work
• 16:22 - Training and Race Preparation
• 38:04 - Innovative Recovery Tools
• 29:14 - Upcoming Races and Goals
• 45:18 - Community and Support Systems

MORE NR

• Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow 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-guide
• Carbs for Racing Cheat Sheet: https://mailchi.mp/nutritional-revolution/carbs-for-racing

FOLLOW SARAH, LEANNA AND TIMM:

• Dr. Sarah Purcell: https://scholar.google.com/citations?user=y9UbOVwAAAAJ&hl=en
• Leanna Carriere: https://www.instagram.com/leannacarriere/
• Timm Döbert: https://www.instagram.com/sportecologist

MENTIONED:

• Wings of Survival - Ecological Expedition
• Seven Summit Snacks - Plant-Based Sports Nutrition
• Doubly Labeled Water Method
• Bird Migration Tracking Technologies

TIMESTAMPS:

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/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow us @nutritionalrevolution

Send us Fan Mail

In episode #186 we chat with pro mountain biker and US National Team member, Kelsey Urban about her journey into mountain biking as a kid, to competing at the highest levels globally. We delve into her training, race strategies, and her nuanced approach to nutrition and recovery that balances performance with life enjoyment.

KEY TOPICS

• Cross-country mountain biking events and race strategies, nutrition and fueling tactics
• Managing recovery and sleep post-race
• Practical tips for weather adaptation and travel between time zones
• Insights into the mental health advocacy and growth of women in cycling
• The evolution of sports supplements and common trends

Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.

ABOUT KELSEY URBAN:

Riding her mountain bike since she was a kid, Kelsey Urban has grown into one of the best cross country mountain bike riders in the country, breaking into the top 10 of the UCI World Series in 2025 and riding for the US National team in 2025 and 2026. Riding professionally since 2017, Kelsey also attended Stanford and is an advocate for mental health, athlete development and the growth of women’s cycling.

FREE RESOURCES:

• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide
• Carbs for Racing Cheat Sheet: https://mailchi.mp/nutritional-revolution/carbs-for-racing

FOLLOW KELSEY:

• Instagram: https://www.instagram.com/kelseyurban/

MENTIONED:

• NICA: https://nationalmtb.org/
• Maurten: https://amzn.to/3RJ2tT8
• Thorne Supplements on Fullscript: https://us.fullscript.com/welcome/kchannell
• The Touchpoint Solution: https://go.shopmy.us/p-62210068
• Plasmaide, Available on The Feed: https://thefeed.com/teams/nutritional-revolution

TIMESTAMPS:

00:00 - Introduction to Kelsey Urban’s background and career highlights

01:41 - How Kelsey got into mountain biking & her childhood influences

03:43 - Explanation of Olympic cross-country mountain biking disciplines

04:56 - Race durations and strategies for short track vs. cross-country events

06:26 - Transition from childhood biking to professional racing & team experiences

07:50 - Rise of women in cycling and team growth over years

10:07 - Kelsey’s journey through high school sports and early competitions

13:32 - Pre-race fueling strategies for short track and cross-country races

14:45 - The importance of carbohydrate loading and digestion considerations

16:41 - Balancing fats, proteins, and carbs for season-long performance

18:09 - Adjusting nutrition for hot weather and multi-day events

20:25 - Pre-race meal examples and mental preparation techniques

22:28 - Post-race recovery nutrition and hydration practices

23:28 - Managing sleep and relaxation after intense competition

26:57 - Supplements like tart cherry, magnesium—do they make a difference?

29:21 - Strategies for adapting to jet lag and time zone transitions

31:06 - Nutritional planning for race day, hydration, and race gear

42:38 - Race-day in-race nutrition and hydration routines

47:32 - Final revelations on her two truths and lie & future race plans

50:02 - How professional athletes view trends and the importance of trusting oneself

MORE NR

• Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
• Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/

CONNECT

• Instagram → https://www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → kyla.c@nutritional-revolution.com
• Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com

TRUSTED RESOURCES

• Supplements (save 20%) → https://us.fullscript.com/welcome/kchannell
• Feed Club ($20 off) → https://thefeed.com/teams/nutritional-revolution
• Kyla's top picks → https://shopmy.us/shop/nutrev
• Follow us @nutritionalrevolution