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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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• If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at [email protected].

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In episode #156 we talk with Triple Crown winner Kilian Korth about:

• His unique nutritional strategies, including his shift from vegetarianism to a high-fat, low-carb diet.
• His training regimen and recovery techniques
• Mental strategies for overcoming challenges during races and training

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:

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• Apply to work with us, click here: https://nutritional-revolution.com/
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• 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 #155 we talk with researcher Hannah Caldwell about:

• The importance of maintaining optimal energy availability for muscle repair, hormone production, and overall health.
• Study Insights: Exploration of a study on low energy availability, revealing a performance impairment in endurance-trained athletes despite high training volumes.
• Tips on recognizing signs of low energy availability, including monitoring performance perception, menstrual cycle changes, and mood.
• Guidance for coaches on identifying energy deficits and preventing under-fueling in athletes.
• Emphasis on strategic carbohydrate timing and colorful plant-based diets to support immune function during intensive training periods.

Hannah Caldwell is a postdoctoral research fellow at the University of Copenhagen and University of British Columbia. Hannah’s expertise is in integrative cardiovascular physiology in the context of energetic stress and female ultra-endurance performance.

Connect with Hannah Caldwell:

• All of Hannah's research: https://www.researchgate.net/profile/Hannah-Caldwell
• The Whole-Body and Skeletal Muscle Metabolic Response to 14 Days of Highly Controlled Low Energy Availability in Endurance-Trained Females:  https://pubmed.ncbi.nlm.nih.gov/39530548/
• https://researchprofiles.ku.dk/en/persons/hannah-grace-caldwell

Mentioned:

• Calculation: your energy intake - your exercise energy expenditure / your fat free mass 
  • 65 kilogram female, with approximately 20 % body fat, you could have a fat free mass of 50 kilograms.
  • If you don't know fat free mass, estimate with online calculators or circumference measurements

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• 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 #154 we talk with Katie Asmuth about:

• Racing: Her recent return to racing post foot injury
• Recovery: Her strategies for recovery
• Simplifying: Back to basics for nutrition and how she handled GI distress

Katie Asmuth is a competitive ultra marathon trail runner for HOKA, mom of 8yo and 10yo boys and a Family Nurse Practitioner- living in Mammoth Lakes, California. She has been top 10 at Western States 3 times and says that competing brings out the best in her- coming to life experiencing the energy and passion of her competitors. She loves the community spirit of trail running, and hopes to inspire other women and mothers to discover the magic of ultra running.

Connect with Katie:

• IG: instagram.com/kt_asmuth

Mentioned:

• Episode #76 with Katie: nutritional-revolution.com/podcasts/ultrarunner-katie-asmuth/
• H-DROP: https://hdroptech.com/ref/83/
• Beta SIS: https://amzn.to/4nGebsb
• Precision Hydration: https://amzn.to/4naIxmQ
• Tork Energy Gel (caffeine), Available on The Feed: https://thefeed.com/teams/nutritional-revolution
• Gnarly Nutrition: https://amzn.to/48whbmB

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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 #153 we talk with Clara Marie Koppenburg about her journey as a professional cyclist:

• Clara's personal experiences with Low Energy Availability (LEA) and Relative Energy Deficiency in Sport (REDs).
• The pressures of maintaining performance while managing health and nutrition.
• Insights into Clara's recovery process and the importance of finding balance in professional sports.

Clara Marie Koppenburg is a professional German road cyclist with more than a decade of experience in the sport under her belt. Clara grew up riding horses, playing tennis and basketball, skiing, sailing rowing, and running. Although she mountain biked with her dad in Europe, it was a life-changing trip to Colorado that got her hooked on riding the roads, and she began training and racing. On this episode, we talk about the current status of road cycling and the toll it takes on some riders, in terms of weight gain and loss, eating habits, RED-s and low energy availability, which Clara has used her platform to courageously speak up about.

Connect with Clara:

• IG: instagram.com/clara_koppenburg 

More information about LEA and REDs

• Low Energy Availability Webinar & Meal Plan: https://nutritional-revolution.com/product/low-energy-availability-lea-meal-plan/
• Episode 34 with Dr. Emily Kraus: https://nutritional-revolution.com/podcasts/episode-34-with-dr-emily-kraus-low-energy-availability-relative-energy-deficiency-in-sport-and-bone-health/
• Episode 103 with Researcher Melissa Lodge: https://nutritional-revolution.com/podcasts/melissa-lodge-reds-lea/
• Episode 87 with Researcher Ida Heikura: https://nutritional-revolution.com/podcasts/episode-87-with-researcher-ida-heikura-the-iocs-clinical-assessment-tool-for-reds/
• Episode 59 with Dr. Melissa Streno: https://nutritional-revolution.com/podcasts/episode-59-with-dr-melissa-streno-helping-athletes-overcome-food-fears-and-disordered-eating/
• Is Underfueling Putting you at Risk for Depression: https://nutritional-revolution.com/is-underfueling-linked-to-depression-and-anxiety/
• Why Carbs are Important for Bone Health: https://nutritional-revolution.com/this-is-why-carbs-are-important-for-bone-health/
• Episode 51 with Athlete Ruth Winder: https://nutritional-revolution.com/podcasts/episode-51-with-ruth-winder-how-a-pro-cyclist-lost-and-regained-her-menstrual-cycle/
• As an Athlete, What Should I Know about my Menstrual Cycle: https://nutritional-revolution.com/4-menstrual-cycle-facts/

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• Apply to work with us, click here: https://nutritional-revolution.com/
• Interested in having your biomarkers or nutrigenomics checked? Email us at [email protected]
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• 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 #152 we talk with Emily Keddie, who recently set the supported FKT on the Oregon Volcanic Skyline Route, climbing 15 of Oregon's tallest volcanoes:

• Navigating the challenging 416-mile route, with more than 85,000 feet of vert in 12 days, 17 hours and 12 minutes. 
• Trail running, climbing, logistics, and enduring through pain and injury
• Strategies for nutrition and hydration on and off-trail

Emily Keddie is an ultra runner, mountain athlete and former Pacific Crest Trail thru hiker, who resides on the West Coast of the United States. She runs outside to explore mountains, volcanoes, trails, as well as to experience views, the freedom of exploration, and to build and lean into her strength, independence, self-sufficiency and empowerment. Having moved between road, trail and ultra racing throughout the years, she has varied her training to focus on speed, endurance or adventure running. Most recently, Emily completed the FKT of the Oregon Volcanic Skyline Route, adding to her more than 30 other FKTs set since 2020, mostly unsupported. In 2025, beyond her incredible FKT in Oregon, Emily also took 1st at the Transylvania 100k in Romania in 2025, as well as the Ancient Lakes Trail Run 50 Miler and Siuslaw Dunes 50k, and 2nd place at the Lake Sonoma 100 mile Sufferfest.

She loves to backpack, camp, cook, watch movies, read, rock climb, skydive, go bowling, and is always striving to balance family and adventure. Emily loves her work as a coach, supporting her athletes so they can enjoy their own success. Emily lives in Bend, Oregon, with her family and dog, Jolly. 

Connect with Emily:

• IG: instagram.com/emilyin.thewild

Mentioned:

• Trifecta Nutrition (save 50% your 1st order with code NR50): https://trifectanutrition.llbyf9.net/qnNk05
• FKT: fastestknowntime.com/athlete/emily-keddie
• LMNT: amzn.to/4n3sh7m
• Peak Refuel: amzn.to/3JVkGZJ
• Nerds Gummy Clusters: amzn.to/4gg90gj
• Speedland Shoes: amzn.to/4pg29r6
• Salomon Packs: amzn.to/4mVQoEV
• Mountain House: amzn.to/46aobD0
• Leki Poles: amzn.to/4m3UlWD
• Rabbit: runinrabbit.com/
• Blaze Physio:

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• 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 #151 we discuss the science behind fermented foods with researcher Dr. Maria Marco:

• The role of microbes in gut health and their potential benefits for humanity and the planet.
• Insights into the fermentation process of sauerkraut and its impact on gut barrier function.
• The difference between probiotics and friendly microbes found in fermented foods like sauerkraut.
• The potential for fermented foods to offer health benefits beyond just probiotics, focusing on the metabolites produced during fermentation.

Dr. Maria Marco is a Professor in the Department of Food Science and Technology at the University of California, Davis. She earned her bachelor’s degree at The Pennsylvania State University and PhD in microbiology at the University of California, Berkeley. She performed her postdoctoral research at the Wageningen University and NIZO food research, The Netherlands. Dr. Marco started her lactic acid bacteria and gut health laboratory at the University of California, Davis in 2008 and has built an internationally recognized research program on fermented foods, probiotics, and dietary modulation of the gut microbiome. Dr. Marco is currently President of the International Society of Probiotics and Prebiotics (ISAPP) Board of Directors and is a fellow in the American Academy of Microbiology.

Connect with Dr. Maria Marco:

• IG: Eat Lac Project, UC Davis: www.instagram.com/eat.lac.project/
• Web: /marcolab.ucdavis.edu/

Mentioned:

• Trifecta Nutrition (save 50% your 1st order with code NR50): https://trifectanutrition.llbyf9.net/qnNk05
• Study discussed on the podcast: The Fermented Cabbage Metabolome and its Protection Against Cytokine-Induced Intestinal Barrier Disruption of Caco-2 Monolayers: journals.asm.org/doi/10.1128/aem.02234-24
• International Scientific Assn. for Probiotics and Prebiotics: isappscience.org/
• Other studies mentioned
  • A Review of Fermented Milks: Potential Beneficial Effects on Human Nutrition and Health: pmc.ncbi.nlm.nih.gov/articles/PMC11225442/ 
  • Lacto-Fermented Sauerkraut Improves Symptoms in IBS Patiences Independent of Product Pasteurisation - A Pilot Study: pubmed.ncbi.nlm.nih.gov/30256365/

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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 #150 we chat with Unbound XL 2025 champion, Rob Britton, about:

• His epic win - and new course record - at Unbound XL 2025
• Fueling and hydration strategies he used for 350 miles
• Heat adaptation and how it's helped in the longterm

Robert Britton is a Canadian professional cyclist, who currently competes in gravel racing, including an incredible win at the Unbound XL 2025, where he also set a new course record. Rob competed on the road for more than 10 years before hitting the gravel, and there he earned major results, including two overall wins at the Tour of the Gila in 2015 and 2018, and victory at Tour of Utah in 2017. He also won the Canadian National Time Trial Championship in 2019. After retiring from the road in 2021, he began focusing on gravel and ultra-endurance riding, where he's continued to podium and set records. He took the top spot and set the course record at the self-supported Badlands 780km gravel race in Spain, and he rode and set the BC Epic 1000 FKT in 2022, beating the previous time by 7 hours. This year, he also tackled the 8-day 2025 Cape Epic stage race in South Africa, with teammate Andrew L’Esperance. He’s known for embracing the grit and adventure of multi-day, self-supported gravel expeditions, and has a pure joy for the sport. Rob lives in Victoria, British Columbia.

Connect with Rob:

• IG: www.instagram.com/rob_britton

Mentioned:

• Trifecta Nutrition (save 50% your 1st order with code NR50): https://trifectanutrition.llbyf9.net/qnNk05
• Science in Sport Gels: https://amzn.to/47Ps6rh
• First Endurance Gels: https://amzn.to/45TduVc
• Carbs Fuel Caffeinated Gels: https://amzn.to/4fVlfhV
• Carbs Fuel Gels: https://amzn.to/4oPEU7j
• SwissRx Nitric Oxide: Available on The Feed
• BeetIt Sport Nitrates: https://amzn.to/3JPxIYu
• Maurten BiCarb: Available on The Feed
• Sodium Bicarb Capsules: https://amzn.to/3UMIFwo

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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 #149 we chat with Kiwi gravel cyclist Cam Jones - the 2025 Unbound 200 Champ - about:

• Insights gathered from his winning performance at Unbound 200 race, including an incredible carbs/hour ratio, and how he achieved that
• How Unbound differs from races like Leadville
• How he has trained to eat real food, as well as make his own drink mixes for efficiency and cost

At 24 years old, Cameron Jones is a rising force in the world of endurance cycling. Hailing from Nelson, New Zealand, Cameron began his career in cross-country Olympic racing, building the engine and foundation that has been powering him through some of the toughest gravel and endurance races in the world in only his second season of racing in the US.

We talked with Cameron about what some consider his breakout moment during a hard-fought win at Unbound, securing him a coveted spot in the Life Time Grand Prix for the remainder of the 2025 series.

Connect with Cam:

• IG: www.instagram.com/camjonesnz

Mentioned:

• Trifecta Nutrition (save 50% your 1st order with code NR50): https://trifectanutrition.llbyf9.net/qnNk05
• Hunt for the Wild Card | Cam Jones at Sea Otter Classic, by Scott Sports: https://www.youtube.com/watch?v=qp8Vb5WdNP4
• Hunt for the Wild Card | Unbound Winner Cameron Jones, by Scott Sports: https://youtu.be/Aw42G49yesc?si=y4e9JRpP6kYcxtxS
• Rice Krispies Treats: https://amzn.to/4mUqzEN
• Nerds Gummy Clusters: https://amzn.to/4msL37G
• New Zealand's SpeedOn-Performance Fuel: www.speedon.co.nz
  • Maurten gels: https://amzn.to/4mza5Ss / Also available on The Feed
• Neversecond c30 Ice Gel
• New Zealand Black Currant Powder: https://amzn.to/41Jhh6c
  • Studies to check out:
    • https://jissn.biomedcentral.com/articles/10.1186/s12970-020-00354-9
    • https://pmc.ncbi.nlm.nih.gov/articles/PMC11036262/

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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 we talk with ultra endurance swimmer Catherine Breed about:

• Her recent feat of becoming the 1st person to swim the Tahoe Water Trail consecutively (60 miles), and how she navigates nutrition and hydration in and out of the water
• Her upcoming adventure - Swim California - where she'll tackle swimming the entire coastline of California
• What she does out of the water to stay fit, and what strategies she employs to be successful in the water
• Starting Sea Dreamers to open doors for women to get involved in ocean activities through community, inclusivity, empowerment and education surrounding ocean conservation.

Catherine Breed is an ultra endurance athlete and waterwoman, who began marathon swimming in 2017. She was always drawn to the water, and her passion has led her to travel all over the world to explore new events and adventures, including her incredible recent feat of becoming the first person to consecutively swim the 72-mile Lake Tahoe Water Trail in 2025. She is now training on a massive endeavor to swim the entire coastline of California with her Swim California 2026 endeavor. An adventure that she estimates will take her 3 to 4 months.

Catherine swam for UC Berkeley, where she was part of a 2x NCAA championship team,  and the US National Team before transitioning out of the pool to join the Dolphin Club after college. The Dolphin Club introduced her to cold water, long distances and a strong sense of community. It was there she started coming up with her big goals, and where she began really pushing the limits of endurance swimming. She holds records for women in swimming the length of Lake Tahoe, Apache Lake, Roosevelt Lake, as well as overall records of the Monterey Bay Swim, Round Trip Angel Island, and was the first to swim from the Golden Gate Bridge to Half Moon Bay. She is also a 2x Pan American Gold Medalist.

She is passionate about the sport of swimming, and about making it accessible to everyone. She also has a strong connection to protecting the ocean and its creatures, and works to bring awareness and funds to organizations that align with her goals.

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

Connect w/ Catherine: 

• IG: www.instagram.com/catherine.breed/
• Sea Dreamers: seadreamers.org/ 

Mentioned:

• Maurten: Available on The Feed. Get $20 off right away with an additional $20 Feed credit

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].