The Nutritional Revolution (NR) podcast was created by founder Kyla Channell to bridge the gap between everyday nutrition advice and the specialized fueling strategies endurance athletes need to perform at their best. Recognizing the confusion surrounding when, what, and how to fuel, Kyla set out to cut through the noise, exploring the science behind nutrition and hydration for athletes straight from the researchers themselves, as well as through the real-world experience of elite and professional athletes across a wide range of endurance sports.
Kyla believes that anyone, regardless of age, weight, or current challenges, can make meaningful changes to improve their health, enhance performance, and move closer to their goals with the right education, support, encouragement, and guidance.
On this podcast, we go beyond food and nutrition to uncover the evidence-based strategies that help athletes perform, recover, and live healthier, more fulfilling lives.
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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.
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.
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.
Ella Cossill: How to Fuel Like an Elite Rower (6,000–8,000 Calories a Day)
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.
Fueling the Long Haul: Cecily Decker on Gravel Racing, Gut Training & Race-Day Nutrition
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.
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
Fueling for the Podium: Savilia Blunk on Nutrition, Recovery & Confidence
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.
Know Your Sweat: The Science of Personalized Hydration for Athletes with hDrop's Adria Abella
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.
Whey, Leucine & the Science of Staying Strong with Dr. Emily Lantz
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.
Badwater 135 Nutrition: How Pete Kostelnick Eats, Drinks & Recovers
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.
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
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.
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.
Meals Containing Equivalent Total Protein from Foods Providing Complete, Complementary, or Incomplete Essential Amino Acid Profiles: https://pubmed.ncbi.nlm.nih.gov/39396760/
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