Nutritional Revolution Podcast with Kyla Channell, MSc

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In episode #204 we welcomed back ultrarunner Kilian Korth on the show. We always love chatting with Kilian as he is an open book about what's going on in the research project that is his running career and approach to nutrition. After his Triple Crown of the 200s win in 2025, and his men's race win at Cocodona 250, he reset his sights on new goals for 2027.  He and host Kyla Channell cover his move to a higher-carb diet and the ankle injury he suffered at Cocodona. They also discuss his surgery, his mental and physical recovery, and his mindset shifts for 2027. Along the way they talk sweat testing, and fueling.

KEY TOPICS:

• Shift to a higher-carb diet
• The Cocodona injury
• Surgery and recovery
• Sweat rate and sodium
• Mindset shifts for 2027

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

ABOUT KILIAN KORTH:

We are excited to welcome back Kilian Korth on the podcast. Don’t miss our first episode with Kilian (Episode #156), where we spoke with him about his quest for the Triple Crown of the 200s, his deep dive into what works for him nutritionally, and how he's constantly looking at how to evolve and grow in those. It was a fascinating episode. Today we spoke with Kilian as his training continues to evolve through injury, surgery, recovery, impending fatherhood, and how he’s preparing for what’s next for 2027.

Kilian continues to live and train in Western Colorado, and since we last spoke to him, he did indeed win the 2025 Triple Crown of 200s, as well as the men’s race at Cocodona 250 in 2026. He is an ultra runner and full time coach, focusing on the 200 mile distance and other multi day efforts along mountain traverses and desert canyons alike. 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, Pacific Crest, and Appalachian trails.

FOLLOW KILIAN:

• IG: https://www.instagram.com/kiliankorth/
• Substack (always free): https://runtoughmindset.substack.com/

FREE RESOURCES:

• Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
• Sweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattesting

MENTIONED:

• Episode 156: https://nutritional-revolution.com/podcasts/kilian-korths-triple-crown-of-200s-quest-nutrition-and-mindset-for-the-win/
• Hillary Allen's Book: https://link.amazon/B0hycNxry
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Tongkat Ali: amzn.to/3W0evq6
• Katelyn Wilhelm at Cedar Point Health: https://cedarpointhealth.com/physical-therapy/ 
• Leona Divide 100 Mile: https://khraces.com/series/leona-divide/
• Precision Hydration Gels: https://link.amazon/B073mdErZ
• Human Powered Performance, Arizona: https://humanpoweredhealth.com/
• 1st Phorm: https://1stphorm.com/
• Darren Candow Episode #57: https://nutritional-revolution.com/podcasts/episode-57-with-dr-darren-candow-everything-you-need-to-know-about-creatine-myths-benefits-how-to-supplement/
• Mission Gluten Free Tortillas: https://link.amazon/B0jcvC97G
• Queen Street GF bagels: https://link.amazon/B0cIqLgdu

TIMESTAMPS:

• 5:08: How his nutrition changed, from lower carb to higher carb
• 8:13: Effects on training and recovery, and fueling at about 90 grams of carbs per hour
• 9:57: Carbohydrate oxidation research and fueling in cycling versus running
• 12:57: What happened at Cocodona: the glute shutting down and the torn peroneus longus tendon
• 17:55: The surgery
• 20:10: The mental side of injury and how he stayed active
• 26:42: Nutrition and supplements during recovery
• 29:55: Recovery tools: sauna, scar tissue massage and red light
• 32:01: His comeback race, the Leona Divide 100, and his gel-based fueling plan
• 34:15: Sodium, sweat rate and sweat testing
• 38:12: Wearable sweat-sensor accuracy and cross-checking with body weight
• 41:10: Pre-race approach and trusting your body over the numbers
• 43:28: A typical day of eating
• 48:12: Mindset shifts for 2027, including a "sixty-forty" mindset
• 56:39: The two truths and a lie reveal, his novel and impending fatherhood
• 1:00:48: Where to find Kilian: Instagram and his Substack, The Run Tough Mindset

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

This week as we take a short fall break in recording, we wanted to revisit our chat with gravel cyclist and 2026 Traka 560 record breaker, Maddy Nutt, as she shares behind-the-scenes insights from her latest epic rides. Tune in to learn more about her training, nutrition, gear, and mental resilience required to tackle the world's toughest gravel events. This episode is packed with practical insights for endurance athletes, gravel racers, and anyone interested in pushing physical limits in demanding environments.

We'll be back next week with a new episode for November!

KEY POINTS:

• Highlights and moments from her races, including her record breaking finish at Traka 560
• How nutrition, gear choices, and fueling strategies impact ultra-distance performance
• The role of AI and data-driven planning in her race prep
• Practical tips on hydration, weight management, and race day logistics
• Managing recovery and injury post-race, plus upcoming events including The Rift in Iceland

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

FREE RESOURCES:

• Gut Training Framework: https://mailchi.mp/nutritional-revolution/guttrainingtips

FOLLOW MADDY:

• Instagram: https://www.instagram.com/maddy_nutty
• YouTube: https://www.youtube.com/@maddynutt 

MENTIONED:

• Amacx Ice Gels, Available on The Feed  https://thefeed.com/teams/nutritional-revolution

ABOUT MADDY NUTT:

Maddy Nutt is a British gravel cyclist and endurance racer known for her fearless riding style, ultra-distance grit, and adventurous approach to off-road racing. Based in London, she transitioned from a career in finance to professional cycling after discovering a passion for gravel racing and endurance events. Since then, she has become one of the standout names in the international gravel scene, competing in events across Europe, Africa, and the Americas. 

Maddy has earned podium finishes and victories in major gravel races, including wins in the UCI Gravel World Series and standout performances at events such as Safari Gravel Race and Traka 560, where she absolutely crushed the record in 2026. Known for thriving in demanding endurance conditions, she has built a reputation for resilience, including famously finishing Traka 360 despite riding hundreds of kilometers with a shoulder ligament injury. 

Alongside racing, Maddy is also recognized for sharing the culture and community of gravel cycling through storytelling, travel, and social media content. Her personality, humor, and love of adventure have helped make her one of the most relatable and recognizable athletes in modern gravel racing. 

Timestamps:

00:00 - Meet Maddy Nutt: UK gravel star & endurance record-breaker

02:16 - Transition from finance to gravel racing: A passion turned pro

04:05 - Race highlights: The challenge of Traka 360 and setting records

06:38 - Race strategy: Setting time goals, pacing, and navigating remote routes

09:22 - Supporting equipment: Nutrition, hydration, and bike setup for ultra distances

13:24 - Managing nutrition: Food choices, gels, real food, and flavor fatigue

16:19 - Fueling plans: Carbs, fluids, and managing caloric intake during long races

22:16 - Race day logistics: Stops, support, and minimalist packing

25:10 - Using AI for race planning: Tires, weight, and route intelligence

29:24 - Race challenges: Water, support, and dealing with unexpected obstacles

34:24 - Post-race recovery: Rest, nutrition, and injury management

37:37 - Upcoming races: The Rift in Iceland and future plans

41:13 - Tips for real food intake during ultra-distance racing

44:21 - Understanding sodium loss and electrolyte needs in different climates

46:36 - Fun facts & closing: The lie about her childhood talent & where to follow her adventures

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 #203 pro off-road cyclist and registered dietitian Sarah Lange reflects on her best Grand Prix season to date, finishing sixth overall while balancing racing, training, and a 30-hour work week. She discusses how she became more tactical in races and gradually increased her on-bike carbohydrate intake while managing digestive issues. The conversation also covers race-day hydration, caffeine, nutrition routines, off-season training, and the support that helps her compete as a privateer.

Key Topics:

• Sarah’s sixth-place Grand Prix finish came in her third year in the series. How she approached this season differently
• How she built her carb tolerance, and what products she's using on race day
• Things she does in heat vs cold, and her approach to sodium intake
• How she approaches the day leading up to a big race, including the night before and race morning
• Caffeine and other supplements she uses at different stages of training and racing
• How she balances training with part-time work, and how she stays fit in the off-season

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

ABOUT SARAH LANGE:

Sarah Lange is a professional gravel cyclist and Registered Dietitian who has built her career around two things she loves: riding bikes and helping people develop a healthy relationship with food. She races gravel and off-road events at the highest levels of the sport, taking on some of the biggest and most challenging races in the country. She loves big climbs, bakery stops, hard racing, and finding adventures with friends.

Off the bike, Sarah is a Registered Dietitian at Whole Health Nutrition, where she works with clients on sports nutrition, general health and wellness, and eating disorders. Her work is grounded in evidence-based nutrition, but also in the belief that food should support both your health and your life—not become another source of stress.

Being both a competitive cyclist and dietitian gives Sarah a unique perspective on the complicated relationship between performance, fueling, body image, and health in endurance sports. She’s passionate about helping athletes fuel enough to train and perform, while also recognizing that there is much more to health than performance. In the off-season, you will find Sarah embracing the snowy New England winters and trading in the bike for skis for training and adventure. 

FOLLOW SARAH:

• IG: https://www.instagram.com/sarahwlange

FREE RESOURCES:

• Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED:

• Neversecond Gels: https://link.amazon/B0fX2YWGn
• Flow Formula Drink Mix: https://link.amazon/B0irtH48N
• Magnesium Glycinate for sleep: https://us.fullscript.com/s/kchannell/shop/product/U3ByZWU6OlByb2R1Y3QtMTEyNzI2
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Cheribundi Tart Cherry: https://link.amazon/B00CCvrFX
• Vitamin D: https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/
• Athlete Plate Model: https://www.usopc.org/nutrition

TIMESTAMPS:

00:00 — Sarah’s sixth-place Grand Prix finish and best season yet

02:16 — Leadville’s climbing and why the course change helped

03:51 — Racing outside the Grand Prix

04:23 — Living in New Hampshire and adapting to its terrain

05:45 — The changes behind Sarah’s performance this season

07:01 — Building from 60 to 110 grams of carbs per hour

08:42 — Heat, humidity, and drink-mix concentration

09:10 — Sodium targets without formal sweat testing

10:18 — Managing reflux and regurgitation during races

11:22 — Adjusting fueling when her stomach feels unsettled

11:48 — Gels and drink mix that work for her

12:59 — Caffeine timing and race-day intake

14:28 — Using caffeinated gels later in a race

15:29 — Organizing pockets and carrying extra nutrition

16:50 — Privateer support from Austin and mechanic Anna

17:39 — The mud-soaked hydration vest at Unbound

19:39 — Fitting training around a 30-hour work week

20:27 — Two-a-days and balancing hard sessions with skills work

21:13 — A final race in Portugal

21:47 — Magnesium, creatine, and tart cherry juice

24:05 — Planning a more structured off-season

24:33 — Nordic skiing, trainer work, and winter training

26:22 — Grand Prix acceptance after a top-10 finish

26:59 — Off-season lab work and checking vitamin D and iron

27:55 — Gym training in and out of season

28:38 — Adjusting nutrition as training volume changes

29:41 — Using the athlete plate as a framework

30:41 — Tracking intake to identify nutrition imbalances

31:36 — Adding cereal, juice, rice, and pasta

33:37 — Staying healthy while working remotely

34:26 — Eating in the days before a big race

35:36 — Tart cherry juice, chocolate milk, and other drinks

36:22 — Pancakes and maple syrup on race morning

37:21 — World Championships qualification and future plans

38:58 — The “two truths and a lie” segment

40:07 — Nearly getting stuck in Honduras during early COVID travel shutdowns

41:19 — The biggest change in Sarah’s fueling

41:38 — How eating more on the bike improved her performance

42:40 — Overcoming hesitation about eating more

43:10 — Fueling easier rides as well as hard efforts

44:03 — Where to follow Sarah and what’s next

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 #202 host Kyla Channell talks with elite New Zealand rower Ella Cossill about what professional rowing actually demands, from 2K racing in six to seven minutes to the huge training and recovery load behind it. Ella also breaks down how she fuels 6,000 to 8,000 calories a day, why rowing culture pushes performance over thinness, and how she times carbs, caffeine, and bicarbonate around racing.

We also discuss the realities of national team life, including training blocks, injury prevention, sleep, naps, and the differences between rowing and other endurance sports like swimming, cycling, and running.

Key topics

• Ella shares what it means to be a professional rower on New Zealand’s national team, including Olympic qualification.
• Ella explains the annual training cycle and training volume
• Ella breaks down why rowing nutrition is so high-volume, with intake often landing between 6,000 and 8,000 calories depending on the week.
• She shares how eating enough changed her performance
• Ella shares her typical fueling routine, including plenty of recovery food after training.
• She explains in-race fueling for long sessions, including targets of 90 grams of carbs per hour building toward 120 grams per hour.
• Ella shares the supplement and race-day protocols she uses, including creatine, beta alanine, sodium bicarbonate, and caffeine.

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

ABOUT ELLA COSSILL:

Ella Cossill is an elite New Zealand rower, who has represented her country on the national team since 2023. Ella attended and rowed on the team at University of Washington, where she became a standout member of the Huskies women’s rowing team, earning multiple All-American and All-Pac-12 honors, as well as named the 2021 Pac-12 Women’s Rowing Athlete of the Year. She helped lead her crew to an NCAA bronze medal in 2021 and silver in 2023. She also earned her degree in Food Systems, Nutrition & Health at the university.

Since joining New Zealand’s elite rowing programm, Ella has competed at World Cups and World Rowing Championships. In 2023, she helped New Zealand’s women’s four secure qualification for the Paris 2024 Olympic Games with a seventh-place finish at the World Championships. 

In 2025, Ella placed 5th at the world championships in the women’s quad, and recently won both silver and bronze at the Rowing World Cup 1 and 2 in Spain and Bulgaria. Her team placed 8th at world championships in this boat class, as well as 6th in the women's eight. 

FOLLOW ELLA:

• IG: https://www.instagram.com/ellacossill/

FREE RESOURCES:

• Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED:

• Fairlife: https://link.amazon/B007S06Rp
• Garmin Watches/HR Monitors: https://link.amazon/B08LS44UO
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Beta-Alanine: https://nutritional-revolution.com/product/thorne-beta-alanine/
• Sodium Bicarb: https://link.amazon/B0b7Wg6b0
• Caffeine Gum: https://link.amazon/B054two7i

TIMESTAMPS:

00:00 - Welcome to the show and Ella’s rower background

00:30 - Two truths and a lie

02:11 - What professional rowing looks like at the elite level

03:35 - How long a two K rowing race takes

03:54 - National team structure and training blocks

05:36 - Returning to full training after World Champs

06:41 - Weekly training hours and cross-training

07:13 - Why Ella’s 7,000-calorie day resonated

08:23 - Fueling enough even on recovery weeks

09:20 - Adjusting to eating more after swimming

10:23 - Realizing low energy was a fueling issue, not fitness

11:15 - Weight classes, lightweight rowing, and minimum bodyweight goals

12:06 - Mass, power, and what matters in rowing

13:21 - Injury risk, especially ribs and bone stress

14:19 - Why rowing culture around body size feels healthier

15:33 - What Ella eats first thing in the day

16:45 - Raro, carb drinks, and 90 to 120 grams of carbs per hour

17:34 - How she fuels long rows and handles GI issues

18:56 - Fueling on the water with stop points and bottles

20:15 - Post-session carb targets and recovery naps

21:06 - Naps, sleep, and recovery habits

22:21 - Protein happening naturally when carbs are high enough

23:36 - Gym sessions after rowing volume

24:32 - What a rowing gym session focuses on

25:35 - Switching from port to starboard side in the boat

26:28 - Quick top-ups before lifting

27:06 - Gym fueling snacks and pre-made drinks

27:52 - Post-gym recovery and snack timing

28:39 - Whether she uses pre-bed fuel

29:22 - Garmin, heart rate straps, power, and lactate testing

30:23 - Creatine, beta alanine, and bicarbonate use

30:46 - Bicarbonate capsules, timing, and tolerance

32:16 - How the squad splits bicarbonate doses

33:16 - Race-day meal timing before bicarb and warm-up

34:17 - Ella’s bicarbonate timing sweet spot

35:23 - Caffeine strategy for afternoon races

37:03 - Doubling up for multiple races in one day

38:21 - Bicarbonate, thirst, and bloating

39:22 - What bicarbonate side effects feel like

40:34 - How the team avoids illness and injury

42:08 - What Ella would tell freshman-year Ella about fueling

44:19 - Why swimming taught her the wrong body ideals

45:30 - Where to follow Ella

46:01 - Two truths and a lie reveal

47:16 - The four countries Ella has lived in

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 #201 Kyla Channell talks with gravel racer Cecily Decker and breaks down how she’s built a gravel-first racing career around endurance, fueling, and smart adaptation after major knee injuries. The conversation covers her transition from ski racing to cycling, the mental side of long efforts, and the nutrition protocol that now helps her perform at a much higher level. We discuss Cecily’s race background, her approach to carbs, fluids, caffeine, and bicarbonate, plus the race-day routines she uses to stay consistent and competitive.

Key topics

• Cecily shares her path from ski racing to cycling
• Her off-road focus 
• Her endurance mindset
• Her mental cues in deep pain
• Her nutrition evolution from granola bars to liquid calories
• Treating her gut like a performance tool
• Straightforward recovery strategies

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

ABOUT CECILY DECKER

Cecily Decker is a professional cyclist recognized for her versatility across endurance disciplines and her consistent presence at the front of elite gravel racing. Known for combining aerobic depth and resilience, she has built a reputation as a fierce and adaptable competitor in some of the sport’s most demanding events. In her 2025 season, Cecily achieved a podium at Unbound and Leadville and 2nd place in the Lifetime Grand Prix Series. In 2026, she’s hit the podium at Mid South and finished top 10 at the Sea Otter Classic.

Beyond results, Cecily values a good adventure above almost anything. Cecily competes in skimo racing during the cycling offseason and uses it as a tool to explore the mountains and compete in a lower pressure environment. Her multidisciplinary approach is what sets her apart, giving her a distinctive perspective in both sports. She is also a former alpine ski racer for the US National team.

FOLLOW CECILY:

• IG: https://www.instagram.com/cecily_decker

FREE RESOURCES

• Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtips
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• MNSTRY Fueling Products, Available on the Feed: https://thefeed.com/teams/nutritional-revolution

TIMESTAMPS

00:00 - Introducing Cecily Decker and her second-place Lifetime Grand Prix finish

01:08 - Two truths and a lie: skimo title, ultra running, and whitewater kayaking

03:05 - From ski racer to cyclist after knee injury and rehab

04:46 - Why Cecily leans hard into gravel over mountain bike and road racing

05:19 - Managing chronic knee pain and the impact of repeated injuries

06:20 - The osteotomy surgery that realigned her femur

07:46 - Why long-duration suffering became appealing

09:08 - Mental strategy for embracing discomfort instead of fighting it

10:00 - Using self-talk in the pain cave and staying calm under pressure

11:45 - Grand Prix year two and the early nutrition evolution

12:01 - The first 100-mile race and the meal replacement bar that never got eaten

13:37 - Progressing from inconsistent fueling to 90 to 100 grams of carbs per hour

14:31 - Sea Otter race plan and lap-based carb targets

15:20 - Finding the sweet spot before GI issues become a problem

16:09 - Testing 160 grams per hour and discovering a late-race second wind

17:48 - Fueling by gut tolerance, not calories burned

18:46 - What she learned from pushing carb intake in training

19:10 - Recovery after high-carb efforts and race nutrition

20:26 - Why she avoids full gut bombs during racing

21:10 - Cutting fiber about 24 hours before races

22:46 - Gradually increasing carbs in the final three days

23:55 - Favorite carb sources: rice, oats, and bread

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 #200 host Kyla Channell spoke with Jacquie Mannhard about her 2nd place finish at the 2026 Leadville 100 running race about recovery, fueling and the mental grind of 100 miles.

• How she approaches the unique demands of 100-mile racing, including her evolution and nutrition overhaul
• Jacquie shares the hard-earned fueling, hydration, recovery, and mindset lessons that have shaped her performances since her Leadville win in 2023
• A candid look at what it takes to keep pushing when the body is completely spent.

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

ABOUT JACQUIE MANNHARD

Jacquie Mannhard is a mom, coach, and trail runner based in Boulder, Colorado. She has been an athlete through all chapters of life: as a competitive swimmer in childhood, to an NCAA All-American in cross country and track, to dabbling in triathlon, pushing the baby jogger, and now racing ultra-distances on trails. Since her 50K debut in 2018, Jacquie has tackled some of the most beautiful, challenging, and competitive races including the Leadville Trail 100, Highlonesome 100, Canyons 100, Ultra Trail du Mont Blanc, Black Canyons, Bandera, and Javelina. Her breakthrough win at the 2023 Leadville Trail 100 surprised almost everyone, except herself. Just last month she returned to Leadville, finishing the 100 mile race one hour faster than before, and landing on the overall podium again, this time in second place.

Jacquie loves supporting the running community through coaching all ages of athletes. Now entering her 8th season of coaching youth cross country and track, she aspires to be the coach that helps kids fall in love with running for a lifetime.

Outside of running, Jacquie tries to keep pace with her adventurous hubby and two kids while skiing, biking, rock climbing, swimming, and playing four square on the driveway. She hopes to be moving joyfully in the outdoors for many decades to come

FOLLOW JACQUIE:

• IG: https://www.instagram.com/jmannhard/

FREE RESOURCES

• Sweat Testing Guide: https://mailchi.mp/f25c97ba0406/sweattesting
• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• Skratch: https://link.amazon/B03HDUTCY
• Enervit Gels (Jacquie's go-to is mango): https://go.shopmy.us/p-85769583
• NeverSecond Gels: https://link.amazon/B00e353s8
• Creatine: https://nutritional-revolution.com/product/thorne-creatine/
• Author Thich Nhat Hanh: https://link.amazon/B0bXZlsh9

TIMESTAMPS

00:00 - Meet Jacquie Mannhard and the Leadville race context

02:25 - Post-race fatigue, brain fog, and the need for a long recovery runway

03:25 - Why rushing back after a 100 miler can backfire

05:00 - Winning Leadville in 2023 and racing second this year

06:02 - How the altered Leadville course changed the effort

07:53 - A very different race dynamic in 2024

09:00 - Racing hard when the top women kept trading positions

10:23 - The mental descent of 100-mile racing

11:18 - Why Jacquie leans on Buddhist teaching for mental strength

12:14 - How repeat exposure builds endurance confidence

13:17 - Runner’s high versus the deeper, darker race-day low

13:52 - Final-mile GI distress and dynamic fueling adjustments

15:18 - Switching to Scratch hydration and lowering drink concentration

16:44 - Gel choices, including Enervit mango gels and Neversecond

17:44 - The 70 to 80 grams per hour carb target

19:01 - Hydration at altitude and avoiding thirst

19:24 - Cramping, or lack of it

19:41 - The week before a 100 miler: extreme rest and sleep banking

20:50 - Carbohydrate loading like a bear before hibernation

21:20 - Race-week meals: rice, toast, sandwiches, pasta, and liquid calories

21:50 - Sleep expectations before a 4 a.m. Leadville start

22:48 - Race-morning hydration, caffeine, and her consistent oatmeal breakfast

24:15 - Pre-start snacking and topping off energy stores

24:55 - Starting fuel intake early in the race

25:18 - How crew systems keep nutrition honest

25:55 - Heat, altitude, and the reality of racing at Leadville

26:38 - Sun protection, sunscreen, and altitude exposure

27:12 - Sweat testing and what Jacquie hopes to learn

27:59 - Salt tabs, pickle juice, and salty foods for balance

28:40 - Managing sweet-fuel fatigue on the course

29:49 - Supplements, creatine, and why she is a slow adopter

32:17 - How her nutrition protocol changed from 2023 to now

33:29 - Crew access points, aid stations, and long stretches without support

34:09 - The unique Leadville rule that lets pacers carry your gear

35:43 - Post-finish cravings, catabolic recovery, and eating hard for days

38:18 - Hot broth, Cheetos, sandwiches, and immediate recovery eating

38:59 - Mobility, foam rolling, swimming, and massage tools after the race

39:53 - Sauna work in winter and heat adaptation in summer

40:55 - Fueling advice for runners training for their first 100 miler

41:41 - How mom life and kids strengthen her training and perspective

42:59 - What Jacquie wants female runners to know

44:52 - What is next: recovery, coaching kids’ cross country, and maybe a fast road marathon

46:52 - Where to follow Jacquie and how to connect in Boulder

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 #199 Savilia Blunk returns for a third conversation to break down how she approaches racing, recovery, and nutrition after the 2024 Olympic cycle. She and Kyla Channell discuss what changed after the Olympics, why a long off-season matters, and how Savilia fuels for short track and cross-country World Cup weekends.

KEY TAKEAWAYS

• Savilia explains how the post-Olympic season affected her rhythm and how coaching and team changes renewed her motivation.
• The importance of embracing the off-season, and working with a sports psychologist
• Testing with supplements like caffeine
• How she approaches sleep and recovery during World Cup
• Carb loading, hydration, and nutrition before, during and after race day, and how this changes between events.

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

ABOUT SAVILIA BLUNK:

Savilia Blunk is an Olympian and professional mountain bike racer for the Decathlon Ford Racing Team. Over the past decade, she’s climbed the ranks from small-town roots and humble beginnings—starting out on her high school NICA team, getting a taste of the international scene, racing as a Junior on the Bear National Team, and even co-creating her own team with her partner in 2021—before landing her first World Cup team contract in 2023.

Now a Paris 2024 Olympian and the current Elite National Champion in XCC, Savilia boasts 10 national titles, 2 U23 World Cup podiums, and 9 Elite World Cup podiums. But her drive doesn’t stop at the finish line.

Off the bike, Savilia is just as passionate about fueling the body and mind—she loves cooking, diving into nutrition, and exploring holistic wellness as a way to support performance and overall balance. Whether she’s training, racing, or experimenting in the kitchen, her mission is the same: to inspire others to find joy in movement and live well, however that looks for them.

FOLLOW SAVILIA:

• IG: https://www.instagram.com/saviliablunk/
• Web: www.saviliablunk.com

FREE RESOURCE

• Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

MENTIONED

• Episode 36 w/ Savilia in 2022: https://nutritional-revolution.com/podcasts/episode-36-with-savilia-blunk-pro-mountain-bike-racing-around-the-world/
• Episode 92 w/ Savilia in 2023: https://nutritional-revolution.com/podcasts/savilia-blunk/
• Training Peaks: https://www.trainingpeaks.com/
• 23andme: https://link.amazon/B0aSFJGt9
• Skratch: https://link.amazon/B03HDUTCY
• Amacx Gels: https://link.amazon/B08VasXA7
• Enervit: https://go.shopmy.us/p-85769583
• Cheribundi: https://link.amazon/B037Iuij4
• Knudsen Tart Cherry Juice: https://link.amazon/B0hycSXqe

TIMESTAMPS

00:00 — Welcome back and training in Durango

01:26 — Two truths and a lie setup

03:43 — What has changed since the previous conversation

04:01 — Post-Olympic season reset and renewed motivation

05:27 — Why Savilia stayed in the United States for winter training

06:35 — What taking the off-season seriously looks like

08:13 — Building back with a slower, structured progression

10:50 — Off-season recovery for the body and mind

13:18 — Working with a sports psychologist

14:22 — A World Cup win and changes to her nutrition

16:29 — Why she stopped using caffeine for short track

18:51 — How caffeine affects athletes differently

20:22 — Sleep banking before race weekend

21:44 — Higher-carbohydrate fueling in the days before racing

22:52 — Pre-short-track meals and “multiple breakfasts”

24:22 — Topping off before the start with gels and bottles

26:10 — Recovery after short track and dinner planning

29:01 — Tart cherry choices and preferences

30:11 — Fueling on Saturday between races

31:46 — Sunday race timing for elite women

32:24 — Breakfast options on race morning

34:58 — Hydration and gel strategy during cross-country

36:17 — Gel and bottle products that work for Savilia

36:56 — What is next on the race calendar

39:37 — One key fueling tip for newer riders

40:42 — The two truths and a lie reveal

42:02 — Where to follow Savilia online

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 #198 host Kyla Channell talks with Adria Abella, the founder behind hDrop, the first reusable sweat-testing sensor. They break down how the device works, what it measures, and why sweat sodium, fluid loss, temperature, altitude, and intensity all matter for athletes trying to dial in hydration.

They discuss practical hydration targets, what the validation data says about accuracy and reliability, and how individualized sweat testing can help athletes avoid both underdrinking and overdrinking. Adria also shares real-world examples from UTMB, seasonal changes, and even one unexpected horse use case.

If you’ve ever struggled with cramps, guessed how much to drink during training, or wondered whether your hydration plan is actually working, this conversation offers practical insight into using sweat data to make better decisions.

KEY TAKEAWAYS

• Adria shares the origin story of hDrop
• How hDrop makes sweat testing more practical
• How the device measures key hydration markers, including fluid loss, sweat rate, sodium concentration, sodium loss, potassium, and skin temperature.
• How they tested it for accuracy and reliability. Adria cites 92% accuracy for sweat loss and 87% accuracy for sodium loss over one hour of exercise.
• Sweat data is highly individual. humidity, altitude, intensity, heat adaptation, season, and clothing can all affect results.
• Running and cycling produce different sweat profiles 
• Could replacing 80% of losses may be more effective than replacing 100%? 
• Personalized testing can improve race-day decisions

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

ABOUT ADRIA ABELLA, HDROP FOUNDER:

Adria Abella Villafranca is Co-Founder of hDrop Technologies Inc., the company behind hDrop, a wearable hydration sensor designed to help athletes better understand sweat, hydration, and electrolyte-related data during training and competition. hDrop brings together engineering and sports science to make sweat testing more accessible outside traditional lab settings. Adria’s goal is to bring real-world sweat insights to endurance athletes and their coaches, so they can build  more individualized hydration and fueling strategies.

FOLLOW ADRIA AND HDROP:

• hDrop IG: https://www.instagram.com/hdrop.tech/
• hDrop website: https://hdroptech.com/ref/83/
  • Use code "HDROPNR" to save 20%

FREE RESOURCE

• Sweat Testing Protocol: https://mailchi.mp/f25c97ba0406/sweattesting 

MENTIONED

• hDrop: https://hdroptech.com/ref/83/ (Use code "HDROPNR" to save 20%)
• See hDrop at Big Sugar: https://www.bigsugarclassic.com/
• NeverSecond: https://amzn.to/3SY5MGO

TIMESTAMPS

00:00 — Meet Adria Abella and the first sweat-test sensor guest

02:23 — Why tennis cramps led to questions about hydration and sodium

06:12 — How a mechanical engineering project became hDrop

07:47 — What the hDrop sensor measures and where it is worn

09:28 — Why sensor placement changes the algorithm

10:27 — The gold standard for sweat sodium measurement

11:32 — Validation results: 92% sweat-loss accuracy and 87% sodium-loss accuracy

13:26 — Why reliability matters as much as accuracy

15:26 — Using calibration to handle outliers in real-world athletes

18:19 — Why clothing, humidity, and temperature can change sweat data

20:08 — Breathing losses at altitude and dry conditions

21:00 — How race season variables shift sweat rate and sodium trends

22:23 — Individual differences in sodium losses and intensity effects

24:17 — Broad trends by altitude, temperature, and month

25:16 — Exploring menstrual cycle and pregnancy data

27:09 — Differences in sweat response across sports

30:31 — Phone, Garmin, Hammerhead, and Wahoo integrations

32:08 — Live alerts for fluid loss and sodium loss

33:06 — Why small sips with sodium and glucose work best

34:28 — Why 80% replacement is safer than trying to replace everything

36:27 — What elite UTMB athletes tend to look like in the data

38:45 — Dehydration tolerance, cardiovascular strain, and elite performance

39:56 — Genetics, heat adaptation, and cooling strategies

41:37 — Sauna use, heat adaptation, and sodium concentration changes

42:50 — The two truths and a lie reveal

43:03 — The horse use case

44:44 — Testing nearly 100 athletes at UTMB and showing live changes

47:05 — Where to find hDrop and what’s next at Big Sugar

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 #197 host Kyla Channell is joined by Dr. Emily Lantz, assistant professor at the University of Texas Medical Branch, for a practical conversation about how muscle responds to age, disuse, sleep loss, and protein intake. The episode focuses on what actually helps preserve or rebuild muscle, especially in middle-aged and older adults, aging women, and athletes recovering from inactivity or injury.

KEY TAKEAWAYS

• Muscle loss can happen quickly during inactivity, especially in older adults.
• Whey protein appears useful in disuse situations because of its high quality and easy absorption.
• Protein quality matters, not just total grams.
• Plant-based eating can absolutely work, but it often requires more planning to hit protein and amino acid needs.
• 25 to 30 grams of protein per meal is a practical target for many active adults.
• Leucine is helpful, but not a stand-alone solution.
• Resistance training remains the strongest signal for building or maintaining muscle.

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

ABOUT DR. EMILY LANTZ:

Dr. Emily Lantz is an Assistant Professor in the Department of Nutrition Sciences and Health Behavior in the School of Health Professions at the University of Texas Medical Branch. She has a Bachelor of Science in Agricultural Biochemistry from Iowa State University, a PhD in Nutrition Science from Purdue University. She completed a postdoctoral fellowship in skeletal muscle metabolism from the Division of Rehabilitation Science University of Texas Medical Branch.

Dr. Lantz’s research interest broadly focuses on two main themes: i). the effects of physical inactivity on skeletal muscle mass and functional capacity in middle-aged and older adults, with an emphasis on aging women and ii). the application and mechanism of action of amino acid and protein consumption on acute markers of anabolism e.g., muscle protein synthesis.

FOLLOW DR. EMILY LANTZ:

• LinkedIn: https://www.linkedin.com/in/emily-arentson-lantz-phd-6166a914
• Web: https://www.utmb.edu/shp/employees/directory/profile/faculty-staff/lantz-ejlantz
• Google Scholar: https://scholar.google.com/citations?hl=en&user=xS8g2z0AAAAJ

FREE RESOURCES

• Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
• Protein Targets Cheat Sheet: https://mailchi.mp/nutritional-revolution/protein-targets

MENTIONED

• Leucine partially protects muscle mass and function during bed rest in middle-aged adults: https://pmc.ncbi.nlm.nih.gov/articles/PMC4733256/
• The effects of bed rest on cardiometabolic health: A systematic review and meta-analysis: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/EP092944
• Protecting Skeletal Muscle with Protein and Amino Acid during Periods of Disuse: https://pmc.ncbi.nlm.nih.gov/articles/PMC4963880/
• Muscle Protein Synthesis Response to Whole-Foods and Free-From Essential Amino Acids: An Exploratory Analysis: https://cdn.nutrition.org/article/S2475-2991(25)02068-2/fulltext
• The Protein Playbook: David Church Explains Muscle Health for Athletes (NR Episode #170): https://nutritional-revolution.com/podcasts/the-protein-playbook-dr-david-church-explains-muscle-health-for-athletes/
• Meals Containing Equivalent Total Protein from Foods Providing Complete, Complementary, or Incomplete Essential Amino Acid Profiles: https://pubmed.ncbi.nlm.nih.gov/39396760/
• The anabolic response to a ground beef patty and soy-basd meat alternative: a randomized controlled trial: https://pmc.ncbi.nlm.nih.gov/articles/PMC11600063/
• Essential Amino Acid Density: Differences in Animal and Plant-Based Dietary Patterns: https://www.researchgate.net/publication/349824241_Essential_Amino_Acid_Density_Differences_in_Animal-_and_Plant-Based_Dietary_Patterns_Designed_for_Older_Women

TIMESTAMPS

00:00 - Introduction to Dr. Emily Lantz and her research focus

02:24 - Her research arc: aging, disuse, protein quality, and sleep

04:37 - Sleep loss and reduced muscle protein synthesis

06:33 - Midlife muscle loss and sex differences across aging

08:30 - How much muscle older adults lose during seven days of bed rest

10:03 - Whey protein during bed rest and faster strength recovery

14:58 - What protein quality means and how it is measured

18:32 - Plant proteins, amino acid pairing, and meal timing questions

21:46 - Satiety, meal volume, and the challenge of plant-based protein targets

24:45 - Beef vs soy-based meat alternatives and muscle protein synthesis

27:35 - Protein dose response and the 25 to 30 gram per meal target

30:19 - Distributed protein intake vs skewed intake across the day

31:47 - Where extra protein goes and a realistic approach to eating

34:10 - Leucine, branched-chain amino acids, and why leucine alone is limited

35:43 - The leucine dose used in the bed rest study

36:53 - Do older adults need more leucine or just more protein overall?

39:47 - What Dr. Lantz is working on next: sleep, midlife women, and cardiometabolic health

41:13 - Protein strategies for injured athletes with immobilized limbs

43:27 - Two truths and a lie reveal

44:10 - The James Webb telescope story

45:24 - The two continents Dr. Lantz has not visited yet

46:17 - Where to find Dr. Lantz and her publications

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 #196 Pete Kostelnick joins Kyla to break down one of the most demanding races in the sport, Badwater 135, and the practical fueling, hydration, and heat acclimation strategies that help him handle it. He also shares how his approach has evolved over years of ultra running, from protein during races to a more race-specific nutrition plan.

In this interview: Pete shares what Badwater is really like, how he trains for the heat, what he eats and drinks per hour, and how he recovers after going 135-plus miles through Death Valley.

KEY TAKEAWAYS

• Pete recaps his tenth Badwater start and eighth finish, and explains why 2026 was one of the most competitive editions yet.
• Badwater starts at Badwater Basin in Death Valley, about 300 feet below sea level, and climbs toward Mount Whitney Portal for 135 miles of brutal heat and pavement.
• He explains his heat training approach, intentionally adding heat stress during training
• He breaks down his hydration targets, including electrolyte intake
• Pete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intake
• Pete and Kyla talk about recovery, both physically and nutritionally

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

ABOUT PETE KOSTELNICK:

Pete Kostelnick is a record-setting ultrarunner and one of the world's premier endurance athletes. In 2016, he broke the 36-year-old U.S. transcontinental running record by covering 3,067 miles from San Francisco to New York City in 42 days, averaging more than 72 miles per day. In 2018, he became the first person to complete a self-supported run from Alaska to Florida, traveling 5,384 miles while pushing all of his food and gear in a stroller.

Pete is a two-time Badwater 135 champion (2015 and 2016), setting a course record in 2016, and returned in 2025 to finish third overall less than two years after surviving a near-fatal car crash. This year in 2026 he scored another top 10 finish at Badwater, also known as the world’s toughest footrace. He has represented Team USA at the IAU 24-Hour World Championships and owns personal bests of 13:57 for 100 miles and 163.68 miles in 24 hours. 

FOLLOW PETE:

• Instagram: www.instagram.com/petekostelnick
• Strava: https://www.strava.com/pros/16102568

FREE RESOURCES

• Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
• Free Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

MENTIONED

• LMNT: https://amzn.to/4qxGGLo
• Honey Stinger Waffles: https://amzn.to/4wRgBbQ
• Precision Gels: https://amzn.to/4y3ALAo
• Precision Chews: https://amzn.to/4y5u1C9
• Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxR
• Jelly beans: https://amzn.to/4wQkYnA
• SIS Caffeine Gel: https://amzn.to/4wLt2FS
• SIS Regular Gel: https://amzn.to/4gtA6AR
• Desert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/
• CIM: https://www.instagram.com/runcim262/?hl=en

TIMESTAMPS

(00:00) Two truths and a lie with Pete Kostelnick

(02:19) A tenth Badwater start and what made this year fast

(03:10) What Badwater is and why it is so extreme

(05:01) Racing in Death Valley heat and on paved roads

(06:42) Heat training with long runs in the sun

(08:33) Adding layers to simulate more heat stress

(09:07) Hydration strategy and sweat-driven fluid needs

(10:14) Electrolytes per hour and avoiding stomach blowups

(12:12) Why this year’s field was so competitive

(13:31) Smarter pacing, better shoes, and better nutrition

(14:39) Crew support, aid frequency, and the Badwater logistics

(16:11) How his crew keeps fueling seamless every 15 minutes

(17:26) Building a 30-minute nutrition schedule for 24 hours

(18:23) Why he shifted away from more solid food

(20:03) The exact products Pete rotates during Badwater

(21:00) Managing a very high caffeine intake

(22:21) What caffeine does and why it is hard to study in ultras

(23:53) Feeling strong early, then overheating late

(25:12) Why the sun shirt may have been a mistake

(26:22) Comparing past singlets and thinner long sleeves

(27:31) Gear design, breathability, and evaporative cooling

(28:13) Estimating calorie burn versus intake

(29:46) Post-race hunger and what recovery demand feels like

(30:36) Carb loading, tapering, and race morning breakfast

(32:46) Napping on race day before a 10 PM start

(33:48) Finish-line appetite and craving savory food

(35:17) How he gauges recovery after Badwater

(37:41) Recovery boots, protein, and simple post-race nutrition

(39:39) Advice for first-time 100 milers

(40:35) Rethinking protein during long races

(42:29) The lie reveal and Pete’s mileage goals

(43:52) Upcoming goals: Desert Solstice and shorter PR attempts

(45:00) Where to find Pete online and his coaching update

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