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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:

• 1st place, DC Peaks 50 Mile, 2022
• 1st place, Mogollon Monster 100, 2024
• 1st place, Red Rock Canyon 100K, 2024 
• 2nd place, Bigfoot 200, 2023

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:

• IG: instagram.com/runtoughmindset
• Substack: substack.com/@runtoughmindset

Mentioned:

• Supplements Mini-Course
• Precision Hydration Gels: amzn.to/4nL5D3H / Caffeine: amzn.to/46PZBJi
• Creatine (2 NR recs):
  • Thorne: amzn.to/4h9OUob
  • Momentous: amzn.to/470Awdj
  • Available at a 20% MSRP discount on Fullscript: us.fullscript.com/welcome/kchannell
• Tongkat Ali: amzn.to/3W0evq6
• CurraNZ: amzn.to/4qggkgz
• Compression Boots: amzn.to/46PZZHK
• Trail Run Project: www.trailrunproject.com/
• Gaia GPS: www.gaiagps.com/
• Trails Illustrated Maps: amzn.to/493y20l

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #165 we talked with ultrarunner and adventure seeker Lydia Oldham about:

• Lydia's solo completion of The Speed Project, running 500km from LA to Vegas
• Her solo 650-kilometer Fastest Known Time (FKT) on the Camino Portuguese.
• Her journey from running for fitness to finding her passion on the trails
• Gut training and learning from her fueling mistakes

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: 

• IG: www.instagram.com/comerunwith.me

Mentioned:

• The Speed Project: https://www.youtube.com/watch?v=r68wQ9mcXNY
• Styrkr, Available on The Feed: https://thefeed.com/teams/nutritional-revolution
• Maurten Gels: https://amzn.to/3KTGm9t
• Maurten Bars: https://amzn.to/3L0S7Lg
• Tailwind: https://amzn.to/4p00rJk
• Sum Socks (UK): https://sumsclub.co.uk/products/projeto-portugal
• Reebok road shoes: https://amzn.to/4oYYwVh
• Merrell trail shoes: https://amzn.to/4oWyhi2
• Mastectomy Tattooing Alliance: https://www.justgiving.com/page/storiesandink

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #164 we discussed some important science around heat and performance with Dr. Melani Kelly:

• The differences between heat exhaustion, heat injury, and heat stroke, and the role hydration and nutrition play in preventing them.
• How certain medications can increase the risk of exertional heat illness, and how they can alter our physiological responses
• Practical advice and strategies for athletes on preparing for and managing heat exposure during training and competition.

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: 

• Google Scholar: scholar.google.com/citations?user=vBhJYmsAAAAJ&hl=en
• Self Reported Exertional Heat Illness and Risk Factors among Collegiate Marching Band Artists
• Core Body Temperature in Collegiate Marching Band Artists During Rehearsals and Performances
• Collegiate Marching Band Artists Experience High Core Body Temperature during Rehearsals and Performances

Mentioned:

• Drugs.com: https://www.drugs.com/
• PubMed: https://pubmed.ncbi.nlm.nih.gov/
• NIH Stat Pearls: https://www.ncbi.nlm.nih.gov/

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this episode #163 we talk with Olympic Mountain Biker Riley Amos about:

• Nutrition and hydration and its evolution as he joined the elites
• How he uses caffeine and supplements like sodium bicarbonate and beta-alanine
• Active and passive heat training

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: 

• IG: www.instagram.com/rj_amos
• YouTube: https://www.youtube.com/@rileyamos1118

Mentioned:

• Maurten Gels: https://amzn.to/47M30ZO
• Skratch: https://amzn.to/4oZMGen
• Kenetik Ketones: https://drinkkenetik.com/
• Asker Jeukendrup study: https://karger.com/anm/article-abstract/57/Suppl.%202/18/39986/The-Myths-Surrounding-Pre-Exercise-Carbohydrate
• Beta-Alanine & Creatine: Save 20% MSRP: https://us.fullscript.com/welcome/kchannell

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In this episode #162 we talk with ultraunner and advocate Cindy Shepard about:

• Going from a casual runner to an ultramarathon athlete
• The role community plays in maintaining momentum and training consistency
• The evolution of her nutrition and hydration strategies, and how she continues to learn through doing
• Post-race recovery fueling

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: 

• IG: instagram.com/blackcindyruns

Mentioned:

• Wy'East Wolfpack: https://www.wyeastwolfpack.com/
• GU Gels: https://amzn.to/3XcUixX
• GU Summit Tea: https://amzn.to/48z1aMk
• Skratch: https://amzn.to/4oZMGen
• Tailwind Grape Drink Mix: https://amzn.to/48mvyZd
• Rogue Gorge: https://ultrasignup.com/register.aspx?did=132413
• Stumptown Trail Runs: https://ultrasignup.com/register.aspx?did=119700
• Woof Project: https://www.woofproject.org/

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #161 we spoke with researcher Dr. Mark Hearris about:

• Carbohydrate metabolism and exercise performance
• Co-ingesting protein with carbs for recovery
• Dual-source carbohydrates and liver glycogen repletion
• Periodizing nutrition and training goals

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:

• LinkedIn: https://uk.linkedin.com/in/mark-hearris-07a14043
• International Sport & Exercise Nutrition Conference: https://isenc.co.uk/
• Co-ingesting whey protein with dual source carbohydrate enhances amino acid availability without compromising post-exercise liver glycogen resynthesis: https://researchportal.bath.ac.uk/en/publications/co-ingesting-whey-protein-with-dual-source-carbohydrate-enhances-

Other Studies Mentioned:

• Asker Jeukenrup: https://www.researchgate.net/profile/Asker-Jeukendrup
• 120g carbs/hour - 3hrs cycling: https://journals.physiology.org/doi/full/10.1152/japplphysiol.00091.2022
• Fuel for the Work Required: https://link.springer.com/article/10.1007/s40279-018-0867-7
• Trent Stellingwerff study: https://pubmed.ncbi.nlm.nih.gov/36894187/

MORE NR

• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #160 we talk with Aussie cyclist, coach and exercise physiologist, Tasman Nankervis about:

• The evolution of cycling nutrition from low-carb to high-carb.
• The impact of proper fueling and hydration on performance and recovery.
• Strategies for different cycling disciplines: gravel, mountain biking, and cyclocross.
• The role of caffeine and other supplements in endurance sports.
• Tips for training in extreme heat and adapting to different climates.
• The importance of gut training for endurance athletes.

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:

• IG: www.instagram.com/tasman_nan 

Mentioned:

• Great Forest National Park FKT article: https://flowmountainbike.com/features/tasman-nankervis-claims-great-forest-national-park-fkt/
• Skratch Super High Carb Mix: https://amzn.to/4hW4sML
• Skratch Energy Bars: https://amzn.to/47Sxicq
• Skratch Unsweetened Electrolyte Mix: https://amzn.to/4nSIDip
• Skratch Energy Chews: https://amzn.to/47yYs9g
• Vegemite: https://amzn.to/4oCPuhk
• SIS Nootropic Gels, available on the Feed: https://thefeed.com/teams/nutritional-revolution
• Beta-alanine, 20% off MSRP on Fullscript: https://us.fullscript.com/welcome/kchannell
  • IOC recommendation: https://pmc.ncbi.nlm.nih.gov/articles/PMC5867441/

MORE NR

• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #159 we talk with premier creatine researcher Dr. Scott Forbes about:

• Creatine supplementation improving cognitive functions like memory, attention, and reaction time.
• Creatine during times of stress, including sleep deprivation and hypoxia, and its potential effects in aiding in recovery from traumatic brain injuries

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:

• IG: instagram.com/scott_forbes_phd
• Research: researchgate.net/profile/Scott-Forbes

Mentioned:

• Dr. Darren Candow, NR episode #57: bit.ly/3JLwI8d
• Supplemental creatine monohydrate loading improves cognitive function in experienced mountain bikers: pubmed.ncbi.nlm.nih.gov/32955844/
•  Prevention of complications related to traumatic brain injuury in children and adolescents with creatine administration: an open label randomized pilot study: pubmed.ncbi.nlm.nih.gov/16917445/
• Gummies: www.wired.com/story/creatine-gummies-dubious-claims/
• Dietary creatine intake and depression risk among US adults: pmc.ncbi.nlm.nih.gov/articles/PMC7026167/
• Timing of creatine supplementation around exercise: a real concern: pmc.ncbi.nlm.nih.gov/articles/PMC8401986/
• Dr. Stacy Ellery research on expecting and new mothers: hudson.org.au/researcher-profile/stacey-ellery/
• NR's Recs on Fullscript (20% off MSRP): fullscript.com/welcome/kchannell
• NR's Recs on Amazon:
  • Thorne: https://amzn.to/4qIcuNa
  • Momentous: https://amzn.to/4qGn

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #158 we talk with runner and gravel cyclist Anna Gibson about:

• Her approach to fueling and hydration in training and races
• Heat training and adaptation
• Supplement strategies and lab testing to determine biomarkers

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:

• IG: www.instagram.com/annaagibsonn/

Mentioned:

• Supplements Mini-Course
• Momentous Protein/Creatine: https://amzn.to/3WolHwq 
• Eye Mask: https://amzn.to/49nmNzZ
• Tempur-Pedic Mattress Pad: https://amzn.to/4oiUnfs
• Maurten Gels/Drink Mix: https://amzn.to/47M30ZO
• Precision Hydration Gels: https://amzn.to/47rF0tD
• SIS Gels: https://amzn.to/47dQfr1
• Core2 Sensor on

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

Send a text

In episode #157 we talk with researcher Dr. Andrew Creer about:

• Research on energy expenditure in ultra marathons, as looked at in his recently published research, "Total Energy Expenditure and Intake During a 161-km Mountain Ultramarathon" https://journals.humankinetics.com/view/journals/ijspp/20/6/article-p869.xml
• Nutritional strategies for optimal performance and recovery
• Understanding the physiological challenges faced by ultra marathon runners.
• The critical role of post-race recovery in maintaining athlete health.
• Future research directions and the evolving science of ultra endurance.

Andrew Creer, PhD is a professor and department chair of Exercise Science & Outdoor Recreation at Utah Valley University. His main research interests involve endurance physiology and applied human performance. He has been involved with a number of field studies investigating ultra-endurance physiology and energy expenditure in a variety of locations, including Utah, Oregon, Arizona, France, and Spain.  Dr. Creer also works closely with several athletic teams at UVU monitoring aspects such as body composition and performance nutrition, and is a performance nutrition consultant for several prominent members of the local running community.

Connect with Dr. Andrew Creer:

• IG: https://www.instagram.com/uvu_doc
• Web: https://www.uvu.edu/college-of-science/exercise-science/about/index.html
• ResearchGate: https://www.researchgate.net/profile/Andrew-Creer-2

Mentioned:

• Total Energy Expenditure and Intake During a 161-km Mountain Ultramarathon: https://journals.humankinetics.com/view/journals/ijspp/20/6/article-p869.xml
• The Compelling Link Between Physical Activity and the Body's Defense System, David C, Nieman & Laurel M. Wentz: https://pubmed.ncbi.nlm.nih.gov/31193280/
• Ultra-endurance Athletes and the Metabolic Ceiling, Andrew Best et. al: https://www.cell.com/current-biology/fulltext/S0960-9822(25)01129-7
• The Western States 100-Mile Endurance Run: Participation and Performance Trends: https://pmc.ncbi.nlm.nih.gov/articles/PMC2809551/
• Competition Nutrition Practices of Elite Ultramarathon Runners: https:/

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• Save 10% on our website with code NEWPOD10
• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
• Follow us @nutritionalrevolution
• Save 20% on supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell
• Join Nutritional Revolution's The Feed Club to get $20 off with an extra $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution
• Shop NR founder Kyla Channell's top picks: https://shopmy.us/shop/nutrev
• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].