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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:

• The impact of cumulative stress and burnout, and recognizing the symptoms
• Key nervous system states and how they influence energy and performance
• Practical tools for regulating the nervous system

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:

• 4-day meal prep guide to help streamline processes: https://mailchi.mp/nutritional-revolution/4-day-meal-prep
• Reset Quiz - Check your nervous system state: https://www.ritaainsworthcoaching.com/nervous-system-quiz

FOLLOW RITA:

• RitaAinsworthCoaching.com
• LinkedIn: https://linkedin.com/in/ritaainsworth
• IG: https://www.instagram.com/ritaainsworthcoaching/

MENTIONED:

• Fullscript (for reputable supplements that are certified safe for sport): https://us.fullscript.com/welcome/kchannell
  • Supplements Mentioned:
    • Magnesium
    • Zinc
    • Selenium
    • Vitamin B Complex:
    • CoQ10
    • PQQ
    • Glutathione

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

In episode #179 we spoke with Tim Tollefson, pro ultra runner and RD and founder of mammoth trailfest and TheMammoth 200 about:

• His path as a pro runner
• The evolving landscape of trail events
• The significance of volunteerism, community engagement, and sustainable growth in trail running
• Practical advice on altitude adaptation, nutrition strategies
• How we can help grassroots races thrive sustainably.

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:

• Runners for Public Lands: https://runnersforpubliclands.org/
• mammoth trailfest: www.mammothtrailfest.com
• TheMammoth 200: www.themammoth.com
• GU Roctane Drink Mix: https://amzn.to/4bT5w1u
• NSF/Safe for Sport Supplements: https://us.fullscript.com/welcome/kchannell
• Check your Meds: https://www.globaldro.com/Home

RESOURCES:

• FREE RECOVERY GUIDE
• Nutrition for Altitude Mini Course (use code NEWPOD10 for 10% off)

FOLLOW TIM:

• IG: @timtollefson

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

In episode #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:

• The physiological and psychological effects observed during extended endurance events
• Unique findings on body comp changes, neuromuscular fatigue, and hydration dynamics
• Implications for athletes, coaches, and sports scientists supporting ultra endurance performance

Resources & Links:

• More about the study:
  • https://pubmed.ncbi.nlm.nih.gov/40257737/ 
  • https://www.ovid.com/journals/mespex/abstract/10.1249/01.mss.0001159044.49636.d4~ad-libitum-diet-energy-availability-body-composition-and 
  • https://run.outsideonline.com/road/inside-further-an-ultra-for-the-instagram-age/
• Defining Taining and Performance Caliber: A Participant Classification Framework: https://journals.humankinetics.com/view/journals/ijspp/17/2/article-p317.xml
• Oura Ring: https://amzn.to/4c0Tdjx
• Lululemon Puffer Jacket: https://go.shopmy.us/p-50748716

Connect with the Researchers:

• Trent Stellingwerff:
  • LinkedIn: https://www.linkedin.com/in/trent-stellingwerf/
  • Google Scholar: https://scholar.google.com/citations?user=73zEx-QAAAAJ&hl=en
  • Upcoming Speaking Engagements:
    • American College of Sports Medicine Conference, May 2026: https://acsm.org/events-general/annual-meeting/
    • International Society of Sport Nutrition, June 2026: https://www.sportsnutritionsociety.org/
• Susan Boegman - CSIP

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

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. 🤍

• Importance of vitamin D for immune function and athletic performance, with optimal levels discussed
• Supplementation strategies: vitamin D3/K2 combo, NAC for cold and flu prevention
• Monitoring lab results: interpreting ferritin, vitamin D, and other biomarkers
• Nutrition tips during pregnancy: incorporating eggs, yogurt, cottage cheese, and lean proteins
• Managing fatigue and recovery after intense skiing sessions; signs of overtraining and growth spurts
• Travel health protocols: probiotics (bacillus subtilis), Sacro B, and immune boosters before and during trips
• The role of sun exposure, especially in winter, and supplementation when sun isn't sufficient
• Hydration strategies: Tailwind, tart cherry, and minimizing sugary additives
• Recognizing symptoms of illness: the benefits of hot showers or saunas for immune support
• Managing headaches and migraines with magnesium

MENTIONED

• vitamin c
• zinc
• vitamin d k12
• momentous vitamin d3
• Thorne flora sport
• thorne sacro-b
• tailwind

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

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:

• Designs for Health Prenatal Pro
• Thorne 
• Momentous Omega-3

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

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:

• How to determine personalized daily water or fluid intake, especially for pregnant athletes
• Impact of exercise and environmental factors on hydration needs
• Understanding ferritin and hemoglobin levels during pregnancy and their significance
• Managing micronutrient supplementation, including prenatals, iron, choline, and biotin
• Effects of pregnancy on food preferences and aversions
• The importance of women supporting women
• Practical tips for balancing hydration, nutrition, and exercise during pregnancy

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

• hDrop: https://hdroptech.com/ref/83/
  • Use code HDROPNR to save 20%!
• Expecting Better by Emily Oster: https://amzn.to/4lptlCd
• Nordic Naturals Prenatal DHA: https://nutritional-revolution.com/product/nordic-naturals-prodha/
• Designs for Health Prenatal Pro: https://nutritional-revolution.com/product/designs-for-health-prenatal-pro/
• The Womanly Art of Breastfeeding: https://amzn.to/3NCge4f
• Inside Tracker - Personalized Nutrition Tracking: Email [email protected] if you're interested in getting discounted lab testing!

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

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:

• The mental side of seeing your body change in the first trimester
• Calculating fluid needs - pregnant or not!
• Where that weight gain is actually coming from
• Whether calories need to increase right away, and how hydration needs shift in early pregnancy.

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:

• hDrop: https://hdroptech.com/ref/83/
  • Use code HDROPNR to save 20%

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

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. 🤍

In Episode 1 we dive into:

• The surprising role of blood sugar in managing nausea and fatigue
• Practical tips for balancing carbs, proteins, and fats to keep energy steady
• How to use simple, shelf-stable snacks to combat cravings and support growth
• The key nutrients your body prioritizes during pregnancy — and how to optimize them
• Why managing body perception and mental health matters just as much as nutrition

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

Mentioned:

• Thorne Prenatal: https://nutritional-revolution.com/product/thorne-basic-prenatal/
• Momentous Omega-3: https://go.shopmy.us/p-46970780
• Folic Acid: https://nutritional-revolution.com/product/pure-encapsulations-folic-acid/

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

In episode #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:

• How he conquered Leadville, twice
• Fueling strategies: carbs, hydration, gut training
• The importance of PT exercises, injury management, and recovery routines

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:

• IG: https://www.instagram.com/macdonaldadrian/
• Strava: strava.com/athletes/8368561
• YouTube: https://www.youtube.com/@AdrianMacdonald

Mentioned:

• Carbs Fuel: https://amzn.to/3PcgWFI
• Episode #158 w/ Anna Gibson: https://nutritional-revolution.com/podcasts/from-trail-running-to-gravel-grinding-anna-gibsons-journey-to-peak-performance/
• Momentous Elite Sleep Capsules: https://go.shopmy.us/p-46721249
• Compression Boots: https://go.shopmy.us/p-46724667
• On running shorts: https://go.shopmy.us/p-46725565

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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

Send us Fan Mail

In episode #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:

• Bubs Naturals
• Tart cherry supplementation study
• Omega-3 study
• Vitamin D and depression
• US Army Research Institute
• Arm immersion - cooling
• Warming the arm
• Is drinking to thirst optimum?
• Dr. Harris Lieberman x Tyrosine
• L-Tyrosine
• Rhodiola
• PR Lotion, Sodium Bicarbonate

MORE NR

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

CONNECT 

• Instagram → www.instagram.com/nutritionalrevolution
• Sponsorship inquiries → [email protected]
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected] 

TRUSTED RESOURCES 

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