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In episode #170 we spoke with researcher Dr. David Church about:

• The crucial role of muscle protein synthesis in endurance athletes
• The role of essential amino acids on muscle growth and recovery
• The impact of sleep deprivation on muscle recovery and performance.

Dr. David Church, the Director of the Center for Translational Research in Aging & Longevity at University of Arkansas for Medical Sciences, College of Medicine. Dr. Church obtained his bachelor’s degree in exercise science and biochemistry from DePauw University where he played football and baseball. He was an athletic performance intern at Baylor University where he studied exercise and nutritional biochemistry. He obtained his PhD from the University of Central Florida with a focus on enhancing human performance through exercise and nutrition and completed his post-doctoral fellowship in stable-isotope tracer methodology under the mentorship of Drs. Robert R. Wolfe and Arny Ferrando. He has led multiple trials investigating energy restriction in healthy and clinical populations including two active trials on individuals prescribed GLP-1RA’s. He has been recognized for his work with the Nutrition Research Achievement Award from the National Strength and Conditioning Society, the Vernon Young International Award for Amino Acid Research from the American Society for Nutrition, and a Fellow of the International Society of Sports Nutrition.

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

Follow Dr. Church:

• Instagram
• Web

Mentioned:

• Dr. Dan Moore
• Dr. Mikkel Oxfeldt
• Sleep studies:
  • pmc.ncbi.nlm.nih.gov/articles/PMC7785053/
  • pmc.ncbi.nlm.nih.gov/articles/PMC6917985/
• Dr. Shiloah Kviatkovsky
• Dr. Keith Barr, NR episode 82, collagen
• Whey Protein Isolate
• Essential Amino Acids
• Dr. Heather Leidy

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 #169 we chatted with cyclist and coach Brenton Jones about

• The shift in bike nutrition from basic carb intake to more precise nutrient timing and measurement.
• Pre-race meals, timing and individual needs
• Supplements like beta-alanine and sodium bicarbonate
• The importance of variety  to adapt to different environments

Brenton Jones is a former pro cyclist with a passion for helping others discover the joy, freedom, and strength that comes from time spent on two wheels. His career started across multiple track, road and mountain bike, but progressed further on the mountain bike, representing Australia in the 2009 World Junior MTB Championships and competing overseas in a number of World Cup events the same year. He has a number of UCI victories and podium places, and raced as a pro road cyclist in Europe, across Asia and the UK. He won an Australian Criterium National Championship in 2019 and another 4 podium finishes in the event over his career. He also was able to line up at the start of the of Paris-Roubaix in 2018 and 2019.

Brenton now works for AusCycling as the Development Academy Manager, where he aims to strengthen the pathway for emerging talents on both the road and track and helps to facilitate the AusCycling Development Academy programs around the country. Each year Brenton leads and mentors an U17 Australian Development Academy Team who travels to New Zealand to compete, learn and develop. It is a great way for Brenton to pass on his advice and help

Before working in the Development Academy space at AusCycling, Brenton helped to design and create the AusBike program, AusCycling’s Learn to Ride program which helps to teach children 5-12yrs how to ride a bike safely.

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

Follow Brenton: 

• IG: www.instagram.com/brenton_jones91
• FB: www.facebook.com/BrentonJonesCycling/

Mentioned:

• SIS: https://amzn.to/45ENnly
• Torq Nutrition: https://amzn.to/3LrOaQ8
• Feed Zone Portables Cook Book by Dr. Allen Lim: https://amzn.to/4qLH8o5
• Beta-Alanine 20% off MSRP on Fullscript: https://us.fullscript.com/welcome/kchannell
• Sodium Bicarb: https://thefeed.com/teams/nutritional-revolution

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 #168 we talked with Dr. Steven O'Bryan about

• Age and sex hormone impacts on female neuromuscular function and performance
• How muscle contractions and force can change over time
• Postmenopausal hormonal changes and muscle strength and contractility

Dr Steven O’Bryan is an internationally recognised neuromuscular physiologist whose research explores how sex-specific ageing, age-related disease, acute exercise, and long-term training adaptations influence the integration between the brain, spinal cord, and skeletal muscle. His work aims to develop innovative, evidence-based strategies to enhance physical function and performance across the lifespan. Dr O’Bryan is an expert in a range of advanced neurophysiological techniques, including electrical and magnetic nerve stimulation, transcranial magnetic stimulation (TMS), electromyography (EMG), and assessments of skeletal muscle force and power. His research bridges mechanistic physiology with real-world applications in clinical, athletic, and ageing populations.

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

Follow Dr. O'Bryan: 

• The contribution of age and sex hormones to female neuromuscular function across the adult lifespan: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP287496
• Web: researchers.vu.edu.au/3351-steven-o'bryan
• LinkedIn: au.linkedin.com/in/steven-o-bryan-438916b3
• x.com/steven_obryan

Mentioned:

• Dr. Severine Lamon: https://orcid.org/0000-0002-3271-6551
• Dr. Janet Taylor: scholar.google.com/citations?user=jIc8ErwAAAAJ&hl=en
• Dr. Danielle Hiam: scholar.google.com/citations?user=dEpl2NsAAAAJ&hl=en
• Annabel Critchlow: orcid.org/0000-0002-2039-9528
• Brooke Alvar: instagram.com/brooke_alvar_
• Female Athlete Conference: femaleathleteconference.com/ 
• American Physiological Society conference

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

To close out 2025, we are revisiting our top podcast episodes of 2025, including this one discussing creatine and mental health with creatine researcher, Dr. Riccardo De Giorgi.

We spoke with Dr. Riccardo De Giorgi about:

• His published study, "Efficacy and safety profile of oral creatine monohydrate in add-on to cognitive-behavioural monohydrate in depression: An 8-week pilot, double blind, randomised, placebo-controlled feasibility and exploratory, placebo-controlled feasibility and exploratory trial in an under-resourced area"
• Where he'd like to see additional research 

Dr Riccardo De Giorgi is Clinical Lecturer at the University of Oxford, Department of Psychiatry, and ST6 at Health Education England-Thames Valley, Oxford Health NHS Foundation Trust. He is interested in neuropsychopharmacology and evidence-based treatment of mental illness, especially mood disorders. He works on evidence synthesis, epidemiological, and experimental medicine studies to investigate repurposing opportunities for drugs with immuno-metabolic activity (e.g., statins, GLP1-RAs) in psychiatric disorders. 

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

Connect w/ Dr. Riccardo De Giorgi

• X: https://x.com/rdegiorgi?lang=en
• LinkedIn: https://uk.linkedin.com/in/riccardo-de-giorgi-59437b255
• Oxford: https://www.psych.ox.ac.uk/team/riccardo-de-giorgi

Mentioned:

• Shop Kyla's favorite third party tested, certified safe for sport Creatine Monohydrate at 20% off MSRP: https://us.fullscript.com/welcome/kchannell

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

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

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 #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

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 #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/books/NBK430685/

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 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

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 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/

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 #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

• 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