Explore every episode of the podcast Nutritional Revolution Podcast
| Title | Pub. Date | Duration | |
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| Ella Cossill: How to Fuel Like an Elite Rower (6,000–8,000 Calories a Day) | 13 Oct 2026 | 00:52:16 | |
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
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: FREE RESOURCES:
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TIMESTAMPS: 00:00 - Welcome to the show and Ella’s rower background MORE NR
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| Fueling the Long Haul: Cecily Decker on Gravel Racing, Gut Training & Race-Day Nutrition | 29 Sep 2026 | 00:25:39 | |
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
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: FREE RESOURCES
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TIMESTAMPS 00:00 - Introducing Cecily Decker and her second-place Lifetime Grand Prix finish MORE NR
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| Jacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental Toughness | 22 Sep 2026 | 00:50:54 | |
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.
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: FREE RESOURCES
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TIMESTAMPS 00:00 - Meet Jacquie Mannhard and the Leadville race context MORE NR
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| Fueling for the Podium: Savilia Blunk on Nutrition, Recovery & Confidence | 15 Sep 2026 | 00:46:16 | |
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
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: FREE RESOURCE
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TIMESTAMPS 00:00 — Welcome back and training in Durango MORE NR
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| Know Your Sweat: The Science of Personalized Hydration for Athletes with hDrop's Adria Abella | 08 Sep 2026 | 00:51:27 | |
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
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:
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TIMESTAMPS 00:00 — Meet Adria Abella and the first sweat-test sensor guest MORE NR
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| Whey, Leucine & the Science of Staying Strong with Dr. Emily Lantz | 01 Sep 2026 | 00:50:06 | |
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
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:
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TIMESTAMPS 00:00 - Introduction to Dr. Emily Lantz and her research focus MORE NR
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| Badwater 135 Nutrition: How Pete Kostelnick Eats, Drinks & Recovers | 25 Aug 2026 | 00:49:08 | |
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
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:
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TIMESTAMPS (00:00) Two truths and a lie with Pete Kostelnick MORE NR
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| What If Everything You Heard About Pregnancy and Exercise Is Wrong? | 18 Aug 2026 | 00:53:29 | |
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
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:
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TIMESTAMPS 00:00 - Introducing Dr. Margie Davenport and athlete Sarah Sturm MORE NR
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| The Glycogen Recovery Race: Liver vs. Muscle | 12 Aug 2026 | 00:56:32 | |
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
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:
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TIMESTAMPS 00:00 - Welcome and Dr. Cas Fuchs’ research background MORE NR
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| What Could Go Wrong? Adventures, Bikepacking & Survival with Tegan Phillips | 28 Jul 2026 | 00:52:08 | |
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
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:
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TIMESTAMPS 00:00 - Welcome and intro to Tegan Phillips’ adventurous life MORE NR
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| 118 Days, 3,600 Miles: Brooke Johnson’s Record-Breaking Skate Across America | 23 Jul 2026 | 00:53:30 | |
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
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:
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TIMESTAMPS 00:00 - Introduction to Brooke Johnson and her groundbreaking skateboarding journey MORE NR
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| Should Endurance Athletes Take Antioxidants? Dr. Carlene Starck Explains the Science | 16 Jul 2026 | 00:53:53 | |
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
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:
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| Charlotte Backus Turner on Pregnancy, Ultra Bikepacking & Fueling for Performance | 09 Jul 2026 | 00:59:03 | |
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
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:
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TIMESTAMPS 00:00 - Introduction to Charlotte Turner, pro cyclist and ultra endurance bikepacker MORE NR
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| Unlocking Performance Through Vision with Dr. Bryce Appelbaum | 30 Jun 2026 | 00:52:07 | |
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
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. FREE RESOURCES:
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TIMESTAMPS 00:00 - Introduction to Dr. Bryce Appelbaum and the importance of vision beyond 2020 MORE NR
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| Back to the Start Line: Dani Moreno’s Road to Broken Arrow | 16 Jun 2026 | 00:46:54 | |
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
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:
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| 30 Days Across Canada: A Study on Endurance and Energy Expenditure | 11 Jun 2026 | 00:56:08 | |
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
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT OUR GUESTS:
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TIMESTAMPS: 00:00 - Welcome and episode overview MORE NR
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| Eat. Ride. Endure. Kelsey Urban's Nutrition Playbook | 02 Jun 2026 | 00:51:30 | |
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
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:
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| Inside Maddy Nutt’s 26.5-Hour Gravel Record: Tech, Tactics, and Mental Grit | 26 May 2026 | 00:52:46 | |
In episode #185 we 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. Tune in to learn from Maddy’s journey, strategies, and fun stories from the road! KEY POINTS:
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. FREE RESOURCES:
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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: MORE NR
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| From Course Records to DNFs: Adam Kimble Talks Lessons & Strategies in Ultrarunning | 20 May 2026 | 00:49:56 | |
In episode #184, we bring back pro mountain runner Adam Kimble to talk about his incredible year of racing so far, including breaking course records at Badwater Cape Fear 50k and Outlands Endurance Races 50k, winning American River 50 miler, and most recently a DNF at Cocodona 250, and the strategies he employed, dealing with injury, and lessons learned. Key Points:
Adam Kimble is a professional ultrarunner, race director, motivational speaker and running coach from Truckee, CA. In 2016, Adam ran 2,500 miles over the course of 60 days to cross the USA on foot. Subsequently, in November of 2016, he successfully completed a 60-day journey alone in the wilderness of South America to become winner of Discovery Channel's survivalist show, The Wheel. Following that adventure, Adam set two prominent Fastest Known Times (FKTs): in 2017 he became part of the first duo to ever run self-supported on foot across Great Britain (Scotland, England and Wales) while summiting the highest peak in each country along the way; and in 2020, he set the supported FKT on the Tahoe Rim Trail—a 171-mile circumnavigation of Lake Tahoe. Most recently in 2025, Adam finished 4th overall and ran one of the Top-10 fastest times ever at the historic Badwater 135. Adam's life mission is to push himself past his perceived limits and achieve the impossible. His calling is to share what he has learned and help others grow in their journey so as to push through the ceiling and achieve their own 'impossible'. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. FREE RESOURCE:
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| COCODONA 250 MADNESS RE-RELEASE: Kilian Korth, 2025 Triple Crown Winner | 05 May 2026 | 01:16:50 | |
As most trail runners we know are glued to tracking the little dots traveling across Arizona for the Cocodona 250, we thought it was a great time to revisit our conversation with one of the athletes on-course, Kilian Korth, who is also a big nutrition science nerd, like us. We talked about:
Kilian Korth lives and trains in Western Colorado, spending time traversing mountain ridges and desert canyons alike. He is an ultra runner and full time coach, focusing on the 200 mile distance and other multi-day efforts. This weekend he became the Moab 240 champion AND Triple Crown Winner, setting a new record after winning the 2025 Bigfoot 200 and Tahoe 200. We chatted with Kilian about some interesting nutrition and mindset strategies he uses, as well as achieving this monumental goal. Other notable running achievements include:
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 Trail, Pacific Crest Trail, and Appalachian trails. Connect with Kilian: Mentioned:
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| Resilience in Motion: Hillary Allen on Injury, Recovery & the Mental Game of Healing | 28 Apr 2026 | 00:51:38 | |
In episode #182, elite ultrarunner (and scientist) Hillary Allen shares her journey through injury, recovery strategies, and mental tools she uses to stay resilient. Key Topics:
Hillary Allen is a professional trail and ultrarunner, coach, and speaker based in Colorado. She has represented the U.S. at the World Mountain and Trail Running Championships and is known for her resilience after surviving a life-threatening fall early in her career. Hillary is the author of Out and Back and is currently pursuing a master’s in applied sport psychology, where she focuses on the mental side of endurance performance. Through her coaching, writing, and speaking, she blends science and experience to help athletes build both physical and mental strength. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. FREE RESOURCE: FOLLOW HILLARY: MENTIONED:
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| Are Supplements Worth It? The Data Behind Cycling Performance Boosters | 21 Apr 2026 | 01:05:41 | |
In episode #181 we unpack the latest research in cycling nutrition with Dr. Jamie Whitfield. Learn how these can impact athletic performance, recovery, and hydration strategies across various cycling disciplines. Key Topics Explored:
Jamie Whitfield earned his PhD in exercise physiology and muscle metabolism from the University of Guelph and is now a Senior Lecturer and researcher in the Centre for Human Metabolism & Performance at Australian Catholic University. His research utilizes a variety of research models to gain a better understanding of how nutrient availability alters skeletal muscle metabolism, and whether it can promote or inhibit training adaptation and, ultimately, human performance. He is currently an Associate Editor for the American College of Sports Medicine’s flagship journal Medicine & Science in Sports & Exercise and is an Exercise and Sport Science Australia Accredited Sport Scientist. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. RESOURCES:
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| Turning Stress Into Fuel: Tools to Beat Burnout & Boost High Performance | 14 Apr 2026 | 00:50:12 | |
In episode #180 we we dive into the science of stress, burnout, and nervous system regulation with Rita Ainsworth, a trauma-informed resilience coach. Rita shares practical tools and insights on how understanding and working with your nervous system can transform stress into fuel for long-term success, especially for high achievers juggling demanding careers and athletic pursuits. In this episode:
Rita Ainsworth is a trauma-informed human potential and resilience coach who helps high performers understand and work with their nervous system for better energy, clarity, and long-term performance. With a background in pharmacy, nervous system regulation, somatic and "parts" work, and years in high-pressure performance marketing, she bridges science and lived experience to show how stress becomes fuel, how freeze derails performance, and how self-leadership keeps high performers in their window of tolerance. Rita’s approach is grounded, practical, and deeply human, built on the belief that resilience comes from understanding your system, not fighting against it. When she’s not coaching, she loves hiking in the beautiful hills of Wales and England. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. FREE RESOURCE:
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| Tim Tollefson Talks Ultra Durability, Race Directing, and the Power of Community | 07 Apr 2026 | 00:55:42 | |
In episode #179 we spoke with Tim Tollefson, pro ultra runner and RD and founder of mammoth trailfest and TheMammoth 200 about:
An appreciator of the imperfect, our next guest Tim Tollefson believes that access to the outdoors is essential for community health and that our next step, no matter the size, should be taken together. He is founder and head crafter of the mammoth trailfest, one of the country’s largest trail running events - and largest 50k - that was created to offer opportunity, access, and education through running. He is also the race director of The Mammoth 200, which will launch its second class of finishers in 2026 after a successful inaugural year in 2025. Tim is also a professional runner for Craft Sportswear, 3x USATF Trail National Champion, 2x Olympic Trails Marathon Qualifier, advocate for mental illness awareness, and an orthopedic physical therapist. His advocacy extends also into being a member of the boards of both Runners for Public Lands and the Professional Trail Runners Association. Tim and his wife Lindsay live in Mammoth Lakes, and are parents to Nacho, a rollicking 12lb doodle. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. MENTIONED:
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| Pushing Limits: Inside a Landmark Study on Female Ultra Endurance Athletes | 03 Apr 2026 | 01:11:43 | |
In episode #178, we spoke with Dr. Trent Stellingwerff and Susan Boegman about their groundbreaking research on ultra endurance athletes, featuring unprecedented data on female participants. Discover how energy expenditure, nutrition, biomechanics, and recovery strategies come together in one of the most comprehensive multi-disciplinary studies in endurance sports. In this episode:
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| SPECIAL SERIES: Real Coaching Sessions with Sarah Sturm, Part 5 | 30 Mar 2026 | 00:14:30 | |
What you're about to listen to is something a little different. This is not a traditional episode — it's an edited recording of an actual one-on-one coaching check-in with my client, Sarah Sturm, a professional athlete who recently found out she was pregnant. After getting the news, Sarah approached me with an idea: she wanted to document her experience navigating pregnancy as a competitive athlete in real time, and she wanted to share it. So over five sessions, we hit record. With Sarah's full approval and participation, we've taken those check-ins and edited them down into a 5 part series of ~20-minute mini episodes so you can follow along with her journey as it actually unfolded — unscripted and unfiltered. In this series, you'll hear us cover:
Please note: some portions of the original recordings have been removed for time or privacy. What you're hearing is a curated but authentic look at what real coaching support looks like during one of the most significant transitions an athlete can go through. Thank you to Sarah for her openness and trust in sharing this with our community. 🤍
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| SPECIAL SERIES: Real Coaching Sessions with Sarah Sturm, Part 4 | 26 Mar 2026 | 00:17:39 | |
What you're about to listen to is something a little different. This is not a traditional episode — it's an edited recording of an actual one-on-one coaching check-in with my client, Sarah Sturm, a professional athlete who recently found out she was pregnant. After getting the news, Sarah approached me with an idea: she wanted to document her experience navigating pregnancy as a competitive athlete in real time, and she wanted to share it. So over five sessions, we hit record. With Sarah's full approval and participation, we've taken those check-ins and edited them down into a 5 part series of ~20-minute mini episodes so you can follow along with her journey as it actually unfolded — unscripted and unfiltered. In this series, you'll hear us cover: • Nutrition adjustments during early pregnancy for an active athlete • Managing performance, energy, and body changes • The mental and emotional side of pregnancy as a competitor • Real-time problem solving between coach and client Please note: some portions of the original recordings have been removed for time or privacy. What you're hearing is a curated but authentic look at what real coaching support looks like during one of the most significant transitions an athlete can go through. Thank you to Sarah for her openness and trust in sharing this with our community. 🤍 Mentioned in this episode:
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| SPECIAL SARAH STURM MINI-SERIES PART 3: 2nd Trimester Real Talk on Hydration, Supplements, and fueling | 13 Mar 2026 | 00:20:48 | |
What you're about to listen to is something a little different. This is not a traditional episode — it's an edited recording of an actual one-on-one coaching check-in with my client, Sarah Sturm, a professional athlete who recently found out she was pregnant. After getting the news, Sarah approached me with an idea: she wanted to document her experience navigating pregnancy as a competitive athlete in real time, and she wanted to share it. So over five sessions, we hit record. With Sarah's full approval and participation, we've taken those check-ins and edited them down into a 5 part series of ~20-minute mini episodes so you can follow along with her journey as it actually unfolded — unscripted and unfiltered. In episode 3 we cover:
Please note: some portions of the original recordings have been removed for time or privacy. What you're hearing is a curated but authentic look at what real coaching support looks like during one of the most significant transitions an athlete can go through. Thank you to Sarah for her openness and trust in sharing this with our community. 🤍 Mentioned
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| SPECIAL SARAH STURM MINI-SERIES: PART 1 Fueling Through the First Trimester: Nutrition Tips for Nausea, Constipation, and Energy | 13 Mar 2026 | 00:17:39 | |
What you're about to listen to is something a little different. This is not a traditional episode — it's an edited recording of an actual one-on-one coaching check-in with my client, Sarah Sturm, a professional athlete who recently found out she was pregnant. After getting the news, Sarah approached me with an idea: she wanted to document her experience navigating pregnancy as a competitive athlete in real time, and she wanted to share it. So over five sessions, we hit record. With Sarah's full approval and participation, we've taken those check-ins and edited them down into a 5 part series of ~20-minute mini episodes so you can follow along with her journey as it actually unfolded — unscripted and unfiltered. In this series, you'll hear us cover:
Please note: some portions of the original recordings have been removed for time or privacy. What you're hearing is a curated but authentic look at what real coaching support looks like during one of the most significant transitions an athlete can go through. Thank you to Sarah for her openness and trust in sharing this with our community. 🤍
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Mentioned:
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| SPECIAL SARAH STURM MINI-SERIES, PART 2: Pregnancy Body Changes as an Athlete: Weight Gain, Body Image, and Hydration | 13 Mar 2026 | 00:29:27 | |
What you're about to listen to is something a little different. This is not a traditional episode — it's an edited recording of an actual one-on-one coaching check-in with my client, Sarah Sturm, a professional athlete who recently found out she was pregnant. After getting the news, Sarah approached me with an idea: she wanted to document her experience navigating pregnancy as a competitive athlete in real time, and she wanted to share it. So over five sessions, we hit record. With Sarah's full approval and participation, we've taken those check-ins and edited them down into a 5 part series of ~20-minute mini episodes so you can follow along with her journey as it actually unfolded — unscripted and unfiltered. In episode 2 we cover:
Please note: some portions of the original recordings have been removed for time or privacy. What you're hearing is a curated but authentic look at what real coaching support looks like during one of the most significant transitions an athlete can go through. Thank you to Sarah for her openness and trust in sharing this with our community. 🤍 Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Mentioned:
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| From Boston to Leadville: Adrian MacDonald Shares Strategies for Altitude, Fueling & Ultramarathon Success | 10 Mar 2026 | 00:52:55 | |
In episode #177 we spoke with ultrarunner Adrian MacDonald about practical insights on altitude adaptation, fueling strategies, injury prevention, and mental prep for ultrarunning. In this episode:
Adrian began running competitively as a sophomore in high school in Massachusetts in 2004 and quickly developed a love for all forms of the sport. After moving to Fort Collins, Colorado in the fall of 2016, he discovered a deep passion for running in the mountains. That passion fully took shape when the COVID-19 pandemic canceled the 2020 Boston Marathon, prompting a shift in his training toward mountain, trail, and ultrarunning. With a new focus, Adrian set his sights on the 2021 Leadville Trail 100. Years of experience and key moments along his running journey suggested success was possible, and those expectations were realized as he earned the 5th fastest time in the race’s history at that time. Training for Leadville marked one of the most meaningful periods of his life, deepening his love for the outdoors and the trail running community. Beyond personal competition, Adrian is committed to giving back to the running community, serving on the board of the Fort Collins Running Club, volunteering at local races, and coaching fellow athletes. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Adrian:
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| Train Like a Warfighter: Tactical Nutrition for Extreme Performance with Dr. Nick Barringer | 03 Mar 2026 | 00:52:59 | |
In episode #176 we spoke with Dr. Nick Barringer, sharing his extensive research on readiness, dehydration in cold climates, innovative supplements, military performance nutrition, environmental physiology, and hydration strategies. Dr. Barringer is a highly accomplished expert in kinesiology, nutrition, and performance optimization. He holds a Ph.D. in Kinesiology from Texas A&M University, along with advanced degrees in exercise science and dietetics. As a Registered Dietitian, Certified Strength and Conditioning Specialist, Performance Enhancement Specialist, and Specialist in Sports Dietetics, Dr. Barringer has contributed significantly to military and tactical nutrition research, serving in leadership and academic roles across the U.S. Army, including as Program Director for the Army-Baylor Graduate Program in Nutrition and Assistant Professor at West Point. His extensive military background includes elite training such as Ranger School and Airborne School, earning numerous commendations, including the Legion of Merit and Bronze Star Medal. Dr. Barringer has played a pivotal role in advancing performance nutrition through research, securing grants, and publishing extensively in peer-reviewed journals. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Mentioned:
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| Crushing the Triple Crown of 200s: Manu Vilaseca’s Blueprint for Recovery, Real Food & Relentless Mindset | 24 Feb 2026 | 00:50:15 | |
In episode #175 we discover how one of the world's top ultrarunners, Manuela Vilaseca, trains, fuels, and recovers for back-to-back 200-mile races. She shares her secrets on managing nutrition in ultra-distance events, strategies for mental resilience, and balancing a busy coaching career with endurance pursuits
Manuela Vilaseca is one of the most accomplished trail and ultra runners in the world, with a long, diverse history in sport, competing since 2011. With two top 10 finishes at the Ultra Trail Mont Blanc, a top-ten Ultra Trail World Tour ranking, multiple wins, course records, and podium finishes, as well as most recently crushing the record for the Triple Crown of 200s in 2025, she is truly one of the most versatile athletes in the sport. Born and raised at sea level in Brazil, Manu has a unique ability to compete without training at altitude, separating her from others in the front of the pack. She attributes this ability to her multi-disciplinary training which includes trail running, cycling, and yoga. Manu's lifetime of experience has helped her become fluent in English, Spanish, Portuguese, and Catalan. She is a United Endurance Sports Coaching Academy certified coach with Peak Run Performance coaching team, where she works with athletes from all over the world in multiple languages. She is also a certified personal trainer and yoga instructor. She enjoys sharing what she has learned through her own running journey and finds immense value in sharing her training philosophies, multi-sport approach and means of maintaining a positive mindset with her athletes. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Manu: Mentioned:
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| Deficit Without Decline: How Low Energy Rewires Muscle Protein and Mitochondria | 17 Feb 2026 | 00:57:19 | |
In episode #174 we discussed Dr. Jose Areta's latest research, including:
Associate Professor Dr. José L. Areta is a leading scholar in Exercise Metabolism and Nutrition in the School of Sport and Exercise Sciences at Liverpool John Moores University (LJMU). His research investigates how nutrition and exercise interact to influence both performance and health. He focuses on the timing and composition of macronutrients — carbohydrates, proteins, and fats — and how they affect training adaptation. José also examines the role of dietary supplements in optimizing athletic performance, as well as the endocrine and metabolic consequences of energy restriction, particularly low energy availability. He has contributed influential studies on how severe calorie deficits combined with exercise can alter muscle quality and metabolism. José’s work links cellular-level changes in muscle to practical nutrition strategies for athletes facing weight-sensitive sports or energy restriction. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Jose Areta's research:
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| Mind Over Miles: Pro Gravel Cyclist Haley Smith on Fueling Smart and Racing Strong | 10 Feb 2026 | 00:51:17 | |
In episode #173 we talked with pro gravel cyclist Haley Smith about:
Haley Smith is a professional off-road cyclist and Olympian from Canada. Her biggest accomplishments on the bike include an Elite Mountain Bike World Cup podium, a bronze medal at the Commonwealth Games, multiple national championship titles, and winning the inaugural Life Time Grand Prix. Off the bike, she is very vocal about mental health and issues associated with RED-S. Haley hold a MSc in Sport Psychology from Queen’s University, and is currently a PhD student in the same discipline. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Haley: Mentioned:
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| What If Your Shoes Could Coach You? Inside Avelo’s Smart Shoe Running Tech | 03 Feb 2026 | 00:53:23 | |
In episode #172 we talked with Avelo Running founder Royi Metser about:
Royi Metser is the Founder & CEO of Avelo Running, on a mission to help every runner run faster, stronger, and more resiliently by building the world's smartest running shoe. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Royi and Avelo Running:
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| Eat to Endure: Dean Karnazes on Ultra Running Nutrition Without Burnout | 27 Jan 2026 | 00:46:20 | |
In episode #171 we talked with the Ultramarathon Man, Dean Karnazes about
Named by TIME as one of the “100 Most Influential People in the World,” Greek-American Dean Karnazes has pushed his body and mind to inconceivable limits. He once ran 50 marathons, in all 50 US states, in 50 consecutive days. He’s run across the Sahara Desert and run a marathon to the South Pole. He’s run a 200-mile relay race solo, 10 times. An acclaimed endurance athlete and NY Times bestselling author, coach and speaker, he’s won the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during summer, and has raced and competed on all seven continents, twice. Dean is an ESPN ESPY winner, a 3-time recipient of Competitor magazine's Endurance Athlete of the Year award and has served as a US Athlete Ambassador on three Sports Diplomacy envoys. He’s twice carried the Olympic Torch and is a recipient of the President’s Council on Sports, Fitness and Nutrition Lifetime Achievement Award. Dean has been featured in TIME, Newsweek, The NY Times, Forbes, the LA Times, The Today Show, 60 Minutes, The Late Show with David Letterman, CBS News, CNN, ESPN, NPR, Late Night with Conan O’Brien, the BBC, and now the Nutritional Revolution podcast. He remains most proud of his ongoing contributions of time and funding to programs aimed at getting kids outdoors and active. He has raised millions for charity and served on the Board of Girls on the Run, an international organization that helps young girls learn valuable life skills through training and completing a 5K. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow : Mentioned:
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| The Protein Playbook: Dr. David Church Explains Muscle Health for Athletes | 20 Jan 2026 | 00:49:21 | |
In episode #170 we spoke with researcher Dr. David Church about:
Dr. David Church, the Director of the Center for Translational Research in Aging & Longevity at University of Arkansas for Medical Sciences, College of Medicine. Dr. Church obtained his bachelor’s degree in exercise science and biochemistry from DePauw University where he played football and baseball. He was an athletic performance intern at Baylor University where he studied exercise and nutritional biochemistry. He obtained his PhD from the University of Central Florida with a focus on enhancing human performance through exercise and nutrition and completed his post-doctoral fellowship in stable-isotope tracer methodology under the mentorship of Drs. Robert R. Wolfe and Arny Ferrando. He has led multiple trials investigating energy restriction in healthy and clinical populations including two active trials on individuals prescribed GLP-1RA’s. He has been recognized for his work with the Nutrition Research Achievement Award from the National Strength and Conditioning Society, the Vernon Young International Award for Amino Acid Research from the American Society for Nutrition, and a Fellow of the International Society of Sports Nutrition. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Dr. Church: Mentioned:
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| Racing, Recovery, Resilience: Brenton Jones’ Story of Cycling and Nutrition | 13 Jan 2026 | 00:54:37 | |
In episode #169 we chatted with cyclist and coach Brenton Jones about
Brenton Jones is a former pro cyclist with a passion for helping others discover the joy, freedom, and strength that comes from time spent on two wheels. His career started across multiple track, road and mountain bike, but progressed further on the mountain bike, representing Australia in the 2009 World Junior MTB Championships and competing overseas in a number of World Cup events the same year. He has a number of UCI victories and podium places, and raced as a pro road cyclist in Europe, across Asia and the UK. He won an Australian Criterium National Championship in 2019 and another 4 podium finishes in the event over his career. He also was able to line up at the start of the of Paris-Roubaix in 2018 and 2019. Brenton now works for AusCycling as the Development Academy Manager, where he aims to strengthen the pathway for emerging talents on both the road and track and helps to facilitate the AusCycling Development Academy programs around the country. Each year Brenton leads and mentors an U17 Australian Development Academy Team who travels to New Zealand to compete, learn and develop. It is a great way for Brenton to pass on his advice and help Before working in the Development Academy space at AusCycling, Brenton helped to design and create the AusBike program, AusCycling’s Learn to Ride program which helps to teach children 5-12yrs how to ride a bike safely. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Brenton: Mentioned:
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| From 18 to 80: How Age & Hormones Shape Female Muscle with Dr. Steven O’Bryan | 07 Jan 2026 | 00:59:29 | |
In episode #168 we talked with Dr. Steven O'Bryan about
Dr Steven O’Bryan is an internationally recognised neuromuscular physiologist whose research explores how sex-specific ageing, age-related disease, acute exercise, and long-term training adaptations influence the integration between the brain, spinal cord, and skeletal muscle. His work aims to develop innovative, evidence-based strategies to enhance physical function and performance across the lifespan. Dr O’Bryan is an expert in a range of advanced neurophysiological techniques, including electrical and magnetic nerve stimulation, transcranial magnetic stimulation (TMS), electromyography (EMG), and assessments of skeletal muscle force and power. His research bridges mechanistic physiology with real-world applications in clinical, athletic, and ageing populations. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Dr. O'Bryan:
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| Holiday Replay: Creatine + Mental Health | 30 Dec 2025 | 00:45:56 | |
To close out 2025, we are revisiting our top podcast episodes of 2025, including this one discussing creatine and mental health with creatine researcher, Dr. Riccardo De Giorgi. We spoke with Dr. Riccardo De Giorgi about:
Dr Riccardo De Giorgi is Clinical Lecturer at the University of Oxford, Department of Psychiatry, and ST6 at Health Education England-Thames Valley, Oxford Health NHS Foundation Trust. He is interested in neuropsychopharmacology and evidence-based treatment of mental illness, especially mood disorders. He works on evidence synthesis, epidemiological, and experimental medicine studies to investigate repurposing opportunities for drugs with immuno-metabolic activity (e.g., statins, GLP1-RAs) in psychiatric disorders. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Connect w/ Dr. Riccardo De Giorgi
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| Holiday Replay: Ultrarunner Kilian Korth, A Master of 200s | 23 Dec 2025 | 01:16:50 | |
To close out 2025, we are replaying a couple of our most popular episodes, starting with our conversation with Kilian Korth, ultrarunner and expert in the 200-mile distance, who set the record for the Triple Crown of 200s in 2025. Kilian Korth lives and trains in Western Colorado, spending time traversing mountain ridges and desert canyons alike. He is an ultra runner and full time coach, focusing on the 200 mile distance and other multi-day efforts. This weekend he became the Moab 240 champion AND Triple Crown Winner, setting a new record after winning the 2025 Bigfoot 200 and Tahoe 200. We chatted with Kilian about some interesting nutrition and mindset strategies he uses, as well as achieving this monumental goal. Other notable running achievements include:
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 Trail, Pacific Crest Trail, and Appalachian trails. Connect with Kilian: Mentioned:
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| Ultra Fuel: Lydia Oldham on 650km FKTs, The Speed Project, & Why Carbs Are Key | 16 Dec 2025 | 00:51:50 | |
In episode #165 we talked with ultrarunner and adventure seeker Lydia Oldham about:
Lydia Oldham is an ultrarunner, adventure seeker and the voice behind @comerunwith.me. She’s smashed a solo 650 kilometer Fastest Known Time on the Camino Portuguese, powered 500km from Los Angeles to Las Vegas in under five days for The Speed Project, and doubled the Berlin Marathon, running the course backwards overnight, followed by the official race in the morning, totaling 84 kilometers in under 12 hours. Next up for Lydia in 2025 is London to Cornwall to raise money and awareness for the MTA charity, helping women who have had masectomies. Lydia runs to push limits, and to show that the impossible is worth chasing. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Lydia: Mentioned:
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| Can Your Medications Raise Heat Risk? Dr. Melani Kelly Breaks Down the Science | 09 Dec 2025 | 00:55:39 | |
In episode #164 we discussed some important science around heat and performance with Dr. Melani Kelly:
Melani Kelly is an Assistant Professor at Utah Valley University, where she teaches and mentors students in the Department of Exercise Science and Outdoor Recreation. She holds a PhD in Exercise Physiology from the University of Kansas, a MS in Sport and Exercise Sciences from West Texas A&M, and a BS in Athletic Training from Eastern Washington University. Dr. Kelly’s current research focuses on identifying exertional heat illness (EHI) risk factors and assessing kidney damage in 100-mile ultramarathon runners. Her work has highlighted various risk factors, including how mental health medications may increase EHI risk, and individualized gastrointestinal responses to limit damage and perceived symptoms experienced with physical activity Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Follow Dr. Melani Kelly:
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| From Durango to the World Stage: Riley Amos’ MTB Journey & the Nutrition Behind His Wins | 02 Dec 2025 | 00:59:20 | |
In this episode #163 we talk with Olympic Mountain Biker Riley Amos about:
23-year-old Riley Amos was born and raised in Durango, Colorado, and has certainly made a name for himself in the mountain biking circuit since he went pro in 2021. Introduced to cycling through Durango Devo, an after-school program for youth in his community, he went on to ride for the Bear National team from ages 17 through 20, racing nationally and internationally. In 2021, he signed with Trek Factory Racing and went on to win 9 World Cups in the u23 category in 2024, as well as earned the title of the u23 Short Track World Champion. He also competed at the Paris 2024 Summer Olympic Games, where he rode his way into 7th place. This year, he took home the 2025 Pro XCO National Championship. When he’s not competing across the globe, he loves spending time in his community in Durango, where he hunts, fishes, camps and spends time with friends. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Connect w/ Riley: Mentioned:
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| From Casual Miles to Ultras: Cindy Shepard on Fueling, Hydration & Hard Lessons Learned | 25 Nov 2025 | 00:42:05 | |
In this episode #162 we talk with ultraunner and advocate Cindy Shepard about:
Cindy Shepard is a Kenyan-born runner from Oregon. She has been running in some capacity since she was little through sports including basketball, soccer and track. Cindy was a casual road runner during college and after while living abroad but fell in love with trail running after moving back home to Portland in 2022. She ran her first ultramarathon in 2023 and has since completed eight ultramarathons, two road marathons, and several sub-ultra trail races. She is dedicated to increasing outdoor access and participation among people with marginalized identities. Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. Connect w/ Cindy: Mentioned:
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| Carbs & Training Adaptations: What Athletes Need to Know with Dr. Mark Hearris | 18 Nov 2025 | 00:53:02 | |
In episode #161 we spoke with researcher Dr. Mark Hearris about:
Dr. Mark Hearris is a Senior Lecturer in Exercise Metabolism and Nutrition at Manchester Met University. His research interests lie in the field of carbohydrate metabolism, where he has investigated the influence of carbohydrate availability in modulating exercise performance and training-induced adaptations. This research has informed modern carbohydrate feeding guidelines during exercise as well as current periodisation strategies for the endurance athlete. Mark’s current research focuses on the use of 13C magnetic resonance spectroscopy to non-invasively measure skeletal muscle and liver glycogen metabolism in response to exercise and carbohydrate feeding. Mark is also a Registered Nutritionist with the Association for Nutrition. He has applied his expertise across team and endurance sports, including as a consultant performance nutritionist in pro football 2016-2021. Connect with Dr. Hearris:
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| Fueling the Fast Lane: Tasman Nankervis’ Journey from Young Cyclist to Record Breaker | 11 Nov 2025 | 00:48:50 | |
In episode #160 we talk with Aussie cyclist, coach and exercise physiologist, Tasman Nankervis about:
Hailing from Victoria, Australia Tasman Nankervis has been riding bikes since he was a kid and never stopped. The youngest in a big family, he got into the sport by way of his older brothers, always wanting to keep up and never miss out on the fun. As a multi disciplinary cyclist with international experience representing his country, as well as a national champion and UCI continental team member, Tasman balances his cycling aspirations with working as an Exercise Physiologist and Cycling Coach, helping others achieve their goals with the prescription of exercise and education. Connect with Tasman: Mentioned:
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| Beyond the Gym: How Creatine Fuels Muscle, Mind & Resilience with Dr. Scott Forbes | 04 Nov 2025 | 00:57:31 | |
In episode #159 we talk with premier creatine researcher Dr. Scott Forbes about:
Dr. Scott Forbes is a professor and chair in the department of Physical Education Studies at Brandon University. He is also a scientific advisor and fellow for the International Society of Sports Nutrition, and a clinical exercise physiologist and high-performance specialist through the Canadian Society for Exercise Physiology. Dr. Forbes has published over 150 peer-reviewed manuscripts and 5 book chapters, with a primary focus on the interaction of exercise and nutrition to optimize muscle, bone, and brain health. Connect with Dr. Forbes: Mentioned:
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| From Trail Running to Gravel Grinding: Anna Gibson’s Journey to Peak Performance | 28 Oct 2025 | 00:52:30 | |
In episode #158 we talk with runner and gravel cyclist Anna Gibson about:
Anna Gibson was raised on the edge of Grand Teton National Park. What’s now considered“training” began simply as time in the mountains with family and friends, doing what she loved. Originally aspiring to become a pro ski racer, Anna was a competitive runner and nordic ski racer in high school. Her ski racing career culminated with an individual title at the cross-country skiing Junior National Championships in 2017, but she went on to pursue running at the University of Washington, where she competed in the Pac-12 while earning her undergraduate degree and Masters. There she anchored her team’s Distance Medley Relay to a new NCAA record, but she spent her summers trail racing, with a few notable performances. After a 4th place finish at her 1st Mountain Running World Cup in France, and wins in both the VK and 11k at The Rut, she put competing internationally in trail running on her radar. She still loves to explore on her bike, and spend winters skinning up mountains. Anna now competes in track/road and trail events for Brooks, but still prioritizes her other outdoor pursuits, billing herself as an “all-types-of-running-plus-some-other-sports athlete. She continues to achieve notable results on the trail, most recently coming in 3rd at the Trail Running World Champs and 10th in the Golden Trail Series Final, as well as 3rd at the 2025 Broken Arrow Skyrace 23k, 1st in the 2025 Broken Arrow Ascent, and 1st Overall in the Sunapee Scramble. She also recently took 10th at the 2025 SBT GRVL. Connect with Anna: Mentioned:
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