Fuel for the Sole

This week on Fuel for the Sole, we share the latest updates from our sponsor, RNWY, and dive into several listener questions. We cover dehydration during marathons, whether the timing of your nutrition and hydration impacts performance, how to get the most out of Meghann’s carb calculator (and why most runners should consider a three-day carb load), and the ongoing debate of chews versus gels on race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Our final conversation of the Move Her Mind Summit brings together ASICS elite athletes Makenna Myler, Val Allman, and Taliyah Brooks for an inspiring and candid discussion. Each of these remarkable women shares her journey into sport, what fuels her drive to compete, the obstacles she has faced and overcome, and her vision for 2026 and beyond. It was such a fun conversation, and we hope you enjoy listening as much as we enjoyed being part of it.

This week on Fuel for the Sole, we break down a “study” making the rounds on Instagram about DQ Blizzards and tackle several supplement questions, including berberine, urolithin, MCT oil, and the Santa Madre RESET gel.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

To kick off the Move Her Mind Event Summit, we sat down with ASICS athlete Taylia Brooks and Olympian Allyson Felix to explore the different stages and transitions throughout life. From high school competition to the world stage, they shared lessons from their journeys at the highest level—reminding us that every chapter brings its own challenges, growth, and opportunities.

This week on Fuel for the Sole, Tim Noakes has entered the chat. We break down a new research study suggesting that just 10 grams of carbs per hour may be sufficient—and that carb loading might be unnecessary after all. Plus, we tackle listener questions on what could be driving high liver enzymes, what might be sabotaging your recovery, and why bloating shows up mid-run.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

This week on Fuel for the Sole, we briefly touch on the new food pyramid before diving into listener questions—including the risks of overdoing sodium and hypernatremia, recommendations for iron supplementation, and whether the off-season is better spent focusing on muscle building or weight loss.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

This week on Fuel for the Sole, we’re diving into the predicted nutrition trends for 2026 — from the rise of high-fiber and high-protein foods to a renewed focus on gut health and minimally processed eating. We also tackle listener questions on ferritin and altitude, the buzzy new supplement Nomio, and whether you really need to train with the exact same gel you plan to use on race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

This week on Fuel for the Sole, we break down our biggest takeaways from The Running Event — from exciting new brands to the trends shaping the future of endurance fueling. We also dive into some eye-opening information we uncovered about Generation UCAN (and yeah… it was pretty wild). To wrap it up, we answer listener questions on cutting back fiber before race day and take a hard look at a new supplement called Primal Queen, which may be the ultimate case study in what not to take — ever.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

This week on Fuel for the Sole, we dive into the new trend of “fiber maxxing” and why it’s probably not for us. We also tackle listener questions on fueling and race intensity, whether downing a bunch of hot dogs can replace a nitrate supplement, and if it’s possible to “catch up” in a marathon after missing a few water stops.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

This week on Fuel for the Sole, we break down Thomas’ latest algorithm—one that’s somehow convinced he (and everyone else) should be taking nicotine. We also dig into the trending supplement creatine, answering your top questions, including the best time to take it and the difference between creatine HCL and monohydrate. Plus, we cover the Tokyo Marathon’s hydration rules and what runners need to know before race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

Try the new Salty Carbs at https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

Disclaimer: This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.