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In this week's episode we talk with incredibly diverse cyclist, Shayna Powless about:

• Her journey from a multitude of sports into cycling, and that journey into different racing and modalities
• How she approaches nutrition through different events and her cycle
• The Dream Catcher Foundation, inspiring children on reservations in North American through sport 

Raised in Roseville, CA, Shayna started out as a runner and triathlete from elementary through high school. During her senior year of high school, she switched her focus from competing in multiple sports, to focusing on mountain biking. She represented the national team in 2013, winning the mountain bike national championship. While attending UCLA, she competed in both road and mountain bike racing on UCLA's cycling team. After graduating, she became a physical therapy aide and a USA Cycling certified coach, while continuing with her pro cycling career.

She raced with the BMC MTB Development team from 2012-14, and the Liv Co-Factory MTB team from 2015-16. In 2017, she switched her focus from mtb to road racing after joining Team TWENTY24, whom she was with through 2021. In 2022 Shayna rode for L39ion of Los Angeles before signing with DNA Pro Cycling.

Shayna is also passionate about mentoring and inspiring others to lead healthier lifestyles through sports. Shayna is a member of the Oneida Tribe of Indians of Wisconsin, where she has family ties, and where she hosted a group ride event. She has also hosted various community cycling clinics, including numerous events on Native American reservations. In 2018, she and her partner, Eli Ankou (of the Ojibwe tribe), a professional football player, started the Dream Catcher Foundation, which is dedicated to empowering youth through sports. It is also committed to raising awareness of the Missing and Murdered Indigenous Women and Girls crisis in North America.

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

***

Connect w/ Shayna: 

• IG: @shaynapowless
• Dream Catcher Foundation: dreamcatcherfdn.org/
• Powless Gran Fondo: @powlessgranfondo

Mentioned:

• Interested in gut training for optimal performance? https://p.bttr.to/3ZrwzcF
• Menstrual Support Bundle
• First

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this week's episode we talk with trail and ultrarunner Eli Hemming about:

• His journey from triathlete into pro trail runner
• His JFK 50 top 5 performance (and his first 50 miler!)
• The evolution of his nutrition for training & racing
• His coaching philosophies

Eli Hemming’s story starts with triathlon, which he began competing in when he was just 6 years old. He spent almost a decade competing internationally for Team USA in short course triathlon, during which time he was ranked #1 in the United States by landing on multiple World Cup podiums. At the end 2020,  Eli decided to step away from the sport to pursue trail and ultra running. Eli immediately found success in the sport, qualifying for the 2022 Mountain Running Championships in Chiang Mai, Thailand and finishing 5th in the overall series rankings for the Golden Trail World Series. He made even greater improvements in 2023 with the highlight of the season being his 2nd place finish at the Marathon Du Mont Blanc. Aside from racing and training, Eli also enjoys studying and researching human physiology and training philosophies.

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

***

Connect w/ Eli: 

• YouTube: https://www.youtube.com/@TheHemmingsrun 
• IG: www.instagram.com/eli_hemming

Mentioned:

• Interested in gut training for optimal performance? Schedule a free 15 minute call with Kyla: https://p.bttr.to/3ZrwzcF
• Read more about gut training: https://nutritional-revolution.com/lets-talk-about-the-gut/
• Blank's Sports Nutrition: https://blankssportsnutrition.com/
• Precision Hydration Gels (for racing): https://amzn.to/3DLqZfi
• Haribo Peaches (trail snack!): https://amzn.to/40na9vZ
• Skratch Recovery Horchata: https://amzn.to/40nYKMA
• Microspikes: https://amzn.to/3ZY9mAo

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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Over the holidays, we're bringing back our top 5 episodes of 2024, that we think deserve another listen. One of our most downloaded this year was our chat with professional cyclist Anna Yamauchi about her first season on the Grand Prix, navigating a Celiac diagnosis, and what excites her about her sport. Anna is such an exciting athlete to watch for 2025! We'll be back January 7 with all new episodes!

Growing up in the mountains of Truckee, CA, time in the outdoors has always been central to Anna’s life. As a former competitive skier, Anna also dabbled in multiple sports, playing 8 varsity highschool sports. Amongst all this, bikes have always been a part of Anna's life. In highschool she participated in a year of NICA racing, and would often ride bikes with family. But It wasn't really until the fall of 2021, with COVID lockdown and a long bike packing trip, that Anna began gravitating toward racing. In just a few years she's climbed the ranks of the pro field and is now a full time racer participating in the Lifetime Grand Prix and other Marathon MTB and gravel races. 

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

***

Mentioned:

• InsideTracker Lab Testing: Use code NUTRITIONALREVOLUTION for 20% off: store.insidetracker.com/nutritionalrevolution
• Racing soon? Book a free 15 minute call to see how we can help.

Connect w/ Anna:

• IG: @yamaggucci
• Strava: https://www.strava.com/athletes/15764545

Products Mentioned:

• Spring Energy Gels: https://amzn.to/498pNgO
• NeverSecond Gels: https://amzn.to/4byVDVI
• Fluid Hydration: https://amzn.to/4bCHE1a
• Bonk Breakers Gluten Free: https://amzn.to/4bytzlj
• Bob's Red Mill Pancake Mix: https://amzn.to/3SFauVJ
• Udi Brand Gluten Free: https://amzn.to/3SZnmrr
• JellyBelly Jelly Beans: https://amzn.to/3uwZ8v7
  • Sour Mix: https://amzn.to/3uwOsfW
  • Soda Mix: https://amzn.to/3HZ2Vo7

Other Mentions:

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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Over the holidays, we're bringing back our top 5 episodes of 2024, that we think deserve another listen. One of our most downloaded this year was our chat with Olympic Mountain Biker, Kate Courtney. We chatted about her race day and training nutrition strategies, strength training, supplements and her nonprofit, the She Sends Foundation. This conversation was so incredible, it's a great listen. We'll be back January 7 with all new episodes!

Kate Courtney is a professional mountain bike racer for the Scott-SRAM MTB Racing Team. She grew up in Marin County, Calif. at the base of Mount Tamalpais, the birthplace of mountain biking, and was introduced to cycling at a young age, riding on the back of a tandem mountain bike with her dad. In high school, she competed for the USA National Team and Whole Athlete Development Team. In 2012, she became the 1st American woman to win a UCI Mountain Bike World Cup in the Junior category. After high school, she signed her first professional contract with Specialized Bicycles while attending Stanford.

She has an impressive 25 top 10 finishes at UCI XC World Cup in the Elite Category, 5 U23 World Cup wins and 2 Elite XC and 2 Elite XCC National titles. In 2020, she competed for the US Olympic Team in the Tokyo 2020 Olympic Games. 

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

***

Mentioned:

• 1 Week Real Food, Real Fast Meal Plan
• Racing this year? Book a free 15 minute call.
• Dr. Emily Kraus on Episode 34 & Episode 84

Connect w/ Kate:

• IG: @kateplusfate
• She Sends Foundation: @shesendsmtb
• Web: katecourtney.com

Products:

• Lyvecap Probiotic: lyvecap.com/
• Iron & Beta-Alanine: Available for 20% off at Fullscript
• Maurten Sodium Bicarbonate: Available on

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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Over the holidays, we're bringing back our top 5 episodes of 2024, that we think deserve another listen. One of our most downloaded  this year was this one with ultrarunner and triathlete, Lucy Bartholomew. We chatted about nutrition, running, diving into triathlon and why we love sport. Lucy has so many nuggets that we think all athletes can benefit from. We'll be back January 7 with all new episodes!

Lucy Bartholomew is a 27-year-old ultra trail runner from Melbourne, Australia. She is a part of the Salomon global running team, along with support from Coros, Spring Energy and Julbo. Lucy ran her first 100km at 15 alongside her Dad, who encouraged her and shared the path less trodden. Lucy now travels the world to race but, more importantly, to share stories, connect with communities and show online that there are highs and lows in chasing something passionately. 

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

***

Mentioned:

• Vegan Athlete Plan: https://nutritional-revolution.com/product/vegan-athlete-meal-plan/
• Other plant-based plans:
  • 1 Week Bone Recovery Meal Plan: https://nutritional-revolution.com/product/1-week-plant-based-bone-recovery-meal-plan/
  • Menopause Support Program: https://nutritional-revolution.com/product/plant-based-menopause-support-program/
• Racing soon? Book a free 15 minute call to see how we can help.

Connect w/ Lucy:

• IG: @lucy_bartholomew
• Strava: https://www.strava.com/pros/7506715

Supplements Lucy takes: Magnesium, Iron, Vitamin C, Zinc

• More info about these supplements and our recommended products on Fullscript: https://us.fullscript.com/welcome/kchannell

Products:

• Bix Hydration: https://bix-hydration.myshopify.com/products/bix-active
• Spring Energy Gels

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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We’re back with professional adventurer Sunny Stroeer, who recently made an attempt on the self-supported FKT of the Arizona Trail. Although Sunny decided to cut the feat short after over 200 miles and one week, while on record pace, the nutrition strategy she employed was successful in that time, and one that surprised her as we worked together. In today’s podcast, we discuss how the miles went, what went right, what she might change for the future, and what her takeaways were.

More about Sunny: Sunny Stroeer is a free spirit and adventurer and we had the pleasure of working with Sunny as she prepared for this massive feat of endurance. Her overarching passion is to be active and push her limits in the side- and backcountry, spanning a multitude of sports from big-wall climbs over multi-day paddling trips to 100 milers and everything in between.  Her specialty is the high altitude endurance realm; she holds speed records on Aconcagua and on the Annapurna Circuit and has excelled on high trails in the Colorado Rockies. As a storyteller, Sunny draws on her experiences and adventures as a professional mountain athlete to connect with her audience through captivating visuals and engaging presentations, focusing on topics like transformation, goal setting, perseverance, women empowerment and systematic decision-making in high risk environments. 

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

***

Connect w/ Sunny: 

• Instagram: @sstroeer
• Donate to get more women in the outdoors: give.classy.org/sunnys-azt
• AWExpeditions: https://awexpeditions.org/

Catch up on Sunny's Past NR Episodes:

• Sunny's Episode 119 (pre-AZT)
• Sunny's NR Episode 110 (Iditarod)

Mentioned:

• Injini Toe Socks: https://amzn.to/3VdjrYK
• Lowa Boots: https://amzn.to/4g65CDu
• Run Gum: https://amzn.to/3YYKQzQ
• Katadyn Filters: https://amzn.to/4ilgKOP
• Trekker's Friend: https://trekkersfriend.com/
• Iodine Tablets:

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

Send us a text

In this episode we talk with Sunny Stroeer about the lead-up to her 800-mile self-supported Fastest Known Time (FKT) attempt of the Arizona Trail (which she's on now!)

More about Sunny: Sunny Stroeer is a free spirit and adventurer, and is embarking on an incredible adventure as of this recording November 2024,, attempting the self-supported FKT of the Arizona Trail. We’ve had the pleasure of working with Sunny as she prepared for this massive feat of endurance, and we spoke with her about how she prepared, from all aspects - from  nutrition and gear to physical and mental prep.

Sunny's overarching passion is to be active and push her limits in the side- and backcountry, spanning a multitude of sports from big-wall climbs over multi-day paddling trips to 100 milers and everything in between.  Her specialty is the high altitude endurance realm; she holds speed records on Aconcagua and on the Annapurna Circuit and has excelled on high trails in the Colorado Rockies.  As a storyteller, Sunny draws on her experiences and adventures as a professional mountain athlete to connect with her audience through captivating visuals and engaging presentations - focusing on topics such as transformation, goal setting, perseverance, women empowerment and systematic decision-making in high risk environments. 

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

***

Connect w/ Sunny & Follow Her FKT Progress: 

• Instagram: www.instagram.com/sstroeer
• Sunny's GPS: https://www.sunnystroeer.com/gps

Mentioned:

• Support The Cairn Project to get more women outdoors: https://www.classy.org/fundraiser/5857984
• NR Episode 110 with Sunny
• FKT: https://fastestknowntime.com/
• AWExpeditions: https://awexpeditions.org/
• Creatine sleep studies:
  • https://pubmed.ncbi.nlm.nih.gov/39203908/
  • https://www.nature.com/articles/s41598-024-54249-9
• Run Gum: https://amzn.to/3YYKQzQ
• Sawyer Squeeze Water Filter: https://amzn.to/3Cq8qg8

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this episode we talk with researcher & professor Dr. Enette Larson-Meyer about:

• Nutrient Assessment of the Athlete
• Low Energy Availability
• CGMs

Dr. Enette Larson-Meyer, PhD, RD, CSSD, FACSM is currently a professor at Virginia Tech where she directs the Nutrition and Exercise Metabolism Laboratory and the Master of Science in Nutrition and Dietetics program. She is trained in  nutrition/dietetics and exercise science and her interests include energy and micronutrient metabolism, plant-based nutrition, and endocrine (non-diabetes) and metabolic disorders. Her research focuses on how nutrition influences the health and performance of active individuals at all stages of life and at all levels of performance. Recent research interests include healthy weight gain in athletes and the importance of micronutrient status—particularly iodine and vitamin D— in sports/exercise performance, disease prevention and general wellness. Enette has authored over 100 scientific articles and book chapters, is the author of “Plant-Based Sports Nutrition. Expert Fueling Strategies for Training, Recovery, and Performance” (Human Kinetics, 2020), and is an Associate Editor for Medicine & Science in Sports & Exercise and the Science and Medicine of Football. She served on the 2011 IOC Sports Nutrition Consensus Panel and the 2017 Expert Panel for Dietary Supplements and the High Performance Athlete and is currently a member of the International Testing Agency Health & Clinical Expert Advisory Group. Earlier in her career, Enette interned at the U.S. Olympic Training Center in Colorado Springs and served as the sports dietitian for the University of Alabama at Birmingham. Her personal interests include road cycling, flat water kayaking, Irish step dancing, resistance training, gardening, yoga, cooking and wine tasting. She is the mother of 3 athletic children, who consistently put her sports nutrition knowledge to the test.

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

***

Connect w/ Dr. Enette Larson-Meyer: 

• X: @enettemeyerrd
• Web / Google Scholar

Mentioned:

• Nutrient Assessment of the Athlete
• 2024 Compendium of Physical Activities

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this week's episode we talk with 2024 Gravel National Champion, Brennan Wertz about:

• His journey into gravel
• His nutrition and attack plan for Gravel Nationals
• Gear he considers essential for gravel riding & racing
• His love for the sport

Brennan Wertz is the current U.S. Gravel National Champion and comes from Northern California. He has been racing the global gravel circuit since 2021, during which time he has achieved top results at many of the most prestigious U.S. gravel races. Most recently he was crowned National Champion at the Nationals in Gering, Nebraska.

Prior to getting into cycling, Brennan spent 7 years as an elite rower. He rowed at Stanford University and with the United States National Team and in 2018 he won the Under 23 Rowing World Championship. 

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

***

Connect w/ Brennan Wertz: 

• IG: www.instagram.com/brennan.wertz

Mentioned:

• OSMO Nutrition: https://osmonutrition.com/
• OSMO Nutrition on Amazon: https://amzn.to/47sE3RC
  • Pre-Load Hydration: https://amzn.to/47vQWua
  • Active Hydration: https://amzn.to/4d8v1u8
  • PowerFuel: https://amzn.to/47qS2r3
  • Recovery (chocolate): https://amzn.to/3MNvvLG
• Arundel bottle cages: https://amzn.to/3MPAXh0
• Rene Herse Tires: https://www.renehersecycles.com/product-category/components/tires/
• Orange Seal Sealant: https://amzn.to/47uUpZW
• CeramicSpeed: https://amzn.to/47qeyQZ
• Gravel World Championships: https://gravelchampionshipsflanders.com/en/

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this week's episode we talk with researchers Amanda Regnier and Eli Shannon about:

• Their recently published study on sodium bicarbonate (Maurten's Bicarb System) use in athletes
• How the study was conducted, and the findings
• Where the research is going, and what they hope to learn in the future about sodium bicarbonate

Amanda Regnier is a PhD student in Exercise Physiology and Nutrition, with a research focus on sodium bicarbonate supplementation in females. She is deeply passionate about endurance physiology and has a specific interest in coaching half marathon, marathon and ultramarathon runners. In her spare time she enjoys road cycling and hiking in the Canadian Rocky Mountains. Through her research and coaching, she aims to empower others to reach their full athletic potential.

Eli Shannon is currently a PhD candidate in Exercise Physiology, Nutrition and Metabolism at Edge Hill University in the United Kingdom (UK). Eli's research interests center on enhancing exercise performance, particularly through physiological and nutritional interventions. Prior to arriving at Edge Hill University, Eli spent four years playing full-time soccer against professional academies at the i2i International Soccer Academy whilst completing his Bachelor's in Sport and Exercise Science (BSc, Hons) and his Masters of Science by Research (MSc by Research) at York St. John University in York, UK. 

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

***

Connect w/ Amanda & Eli: 

• Amanda IG: @runningwithregnier 
• Eli IG: @elishannon2000
• Eli X: @elishannon5
• Eli LinkedIn: www.linkedin.com/in/eli-shannon-710a841a2/

Mentioned:

• The effect of sodium bicarbonate mini-tablets ingested in a carbohydrate hydrogel system on 40km cycling time trial performance and metabolism in trained male cyclists: link.springer.com/article/10.1007/s00421-024-05567-3
• The effects of a novel sodium bicarbonate ingestion system on repeated 4km cycling time trial performance in well-trained male cyclists: link.springer.com/article/10.1007/s40279-024-02083-4
• Maurten Bicarb System: Available on

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• New customers save 10% off all products on our website with the code NEWPOD10
• If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/
• Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 10% off any test: store.insidetracker.com/nutritionalrevolution
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].