Nutritional Revolution Podcast with Kyla Channell, MSc

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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

Send us Fan Mail

In episode #195 Kyla explores what the science actually says about exercise in pregnancy, postpartum recovery, and how athlete-specific training changes during this life stage. Kyla is joined by Dr. Margie Davenport, a leading researcher in exercise and pregnancy, and professional off-road cyclist Sarah Sturm, who shares the lived experience of training while pregnant.

We discuss the biggest myths around pregnancy and exercise, what the research shows about resistance training, HIIT, fueling, hydration, heat, and what may be coming next in updated athlete guidance.

KEY TAKEAWAYS

• Why pregnancy and postpartum women have historically been underrepresented in research, and how that has shaped outdated guidance
• Sarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnant
• Why miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriage
• How resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available research
• What current data suggests about HIIT and higher-intensity exercise during pregnancy
• The broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depression
• Postpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetes
• Fueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemia
• Hydration and heat considerations, especially for athletes training in warm or humid conditions
• The so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartum
• Why updated sport-specific guidance for athletes is on the way through the International Olympic Committee process

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

ABOUT DR. MARGIE DAVENPORT & SARAH STURM:

• Dr. Margie Davenport is the Christenson Professor in Active Healthy Living within the Faculty of Kinesiology, Sport, and Recreation at the University of Alberta. She has published more than 200 manuscripts on exercise during preconception, pregnancy & postpartum, and has chaired numerous national and international guidelines on physical activity for perinatal women. Over the past decade, Dr. Davenport has partnered with global organizations including the WHO, IOC, FIFA, NWSL, and WTA to advance safe physical activity for pregnant and postpartum women worldwide. Her transformative research and advocacy continue to shape international standards for maternal health, sport, and exercise across preconception, pregnancy, and postpartum periods.
• Sarah Sturm is a professional off-road cyclist, who lives in the  San Juan Mountains in Colorado. She grew up playing all sorts of sports, but didn't start riding until she moved to Durango, Colorado for college, where she joined the cycling team. Sarah turned pro in 2018, racing the international cyclocross circuit. In 2019, she won her first big gravel race, changing the trajectory of her whole career. She is one of the top American gravel cyclists with podium finishes in the worlds biggest gravel races and series. She is currently taking the season off for maternity leave but will be back racing the Life Time Grand Prix and a full calendar in 2027.

FOLLOW DR. DAVENPORT & SARAH STURM:

• Dr. Margie Davenport’s website: https://exercisepregnancy.ca
• Dr. Margie Davenport's IG: www.instagram.com/drmargiedavenport
• Sarah Sturm's IG (she had her baby!!): www.instagram.com/sarahsturmy

MENTIONED

• IOC guidelines: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_Exercise-pregnancy-recreational-elite-athletes-part-1.pdf
• The 2025 Canadian Guideline for physical activity, sedentary behavior and sleep throughout the first year postpartum: https://pubmed.ncbi.nlm.nih.gov/40139673/

TIMESTAMPS

00:00 - Introducing Dr. Margie Davenport and athlete Sarah Sturm
04:00 - Margie’s path from national team athlete to pregnancy researcher
05:56 - How women and pregnant athletes were excluded from research
07:19 - The history of exercise guidance in pregnancy
09:19 - Sarah on first-trimester fear, judgment, and being labeled AMA
11:10 - Miscarriage myths and what the data actually shows
14:29 - Why Margie studied heavy lifting in pregnancy
16:07 - Heavy lifting, reduced complications, and fetal monitoring studies
22:26 - What the HIIT pregnancy study found
24:27 - Major guideline findings for pregnancy and postpartum
26:47 - Why age and parity data are still limited
28:46 - The upcoming IOC guideline for athlete pregnancy participation
29:46 - Upper training limits and why 300 minutes per week may be too conservative
31:07 - Creatine, supplements, and why the evidence is still early
33:14 - What surprised Margie most in the research
35:08 - Contact sports after 12 weeks and actual risk levels
36:31 - Fueling changes during pregnancy
39:11 - Hydration targets and practical signs of dehydration
41:08 - Heat, core temperature, and why this remains a research gap
43:50 - Pregnancy cardiovascular changes and the postpartum advantage
45:23 - Identity shifts and how motherhood changes perspective
46:38 - Two truths and a lie reveal
47:03 - Margie’s circus performer story and synchronized swimming background
47:51 - What’s next in Margie’s research pipeline
48:22 - Where to follow Dr. Margie Davenport
49:35 - Sarah’s closing thoughts on why this information matters

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 #194 Dr. Cas Fuchs joins Kyla to break down a 2025 crossover study on carbohydrate intake, liver glycogen, and muscle glycogen recovery after exhaustive cycling. The episode focuses on what 10 grams per kilo of body mass actually does in a 12-hour recovery window, and why the liver refills much faster than muscle. They also cover how glycogen is measured with MRI and MRS, why sucrose was used in the recovery protocol, and what this means for stage-race fueling, carb loading, and sleep between efforts.

KEY TAKEAWAYS

• Dr. Cas Fuchs shares his background in human physiology, sports nutrition, and elite cycling research, including work in Maastricht and with Team Visma Lease a Bike.
• In this episode: why the liver is less studied than muscle, and how MRI plus MRS can estimate glycogen without relying only on biopsy.
• They discuss the 2025 crossover study in 12 well-trained male cyclists using exhaustive cycling, then 12 hours of either no carbohydrate or 10 grams per kilo of carbohydrate.
• In the no-carb condition, both liver and muscle glycogen stayed low after exercise, showing little to no recovery over 12 hours.
• In the carb-fed condition, liver glycogen was restored within 6 hours, but muscle glycogen was still not fully replenished at 12 hours.
• Cas explains why sucrose was used early in recovery: the glucose plus fructose mix is especially effective for liver glycogen repletion.
• They discuss practical fueling for stage races, including the role of immediate post-race carbs, overnight recovery, breakfast, and the importance of sleep.
• Kyla and Cas compare the study protocol to real-world elite cycling, where riders may ingest very high daily carbohydrate intakes, often spread across the bike, recovery, and meals.
• They explore how personalized carbohydrate needs may vary by body size, muscle mass, race role, and how much glycogen an athlete actually uses.

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

ABOUT DR. CAS FUCHS:

Dr. Cas Fuchs is an assistant professor in the Department of Human Biology. His research primarily focuses on skeletal muscle metabolism, with an emphasis on recovery, muscle adaptation, and atrophy.

He investigates how nutrition (carbohydrates, proteins) and interventions such as cooling and heating influence muscle recovery and adaptation. Additionally, he studies muscle atrophy resulting from aging and inactivity and evaluates strategies to preserve muscle mass and function under these conditions.

For his research, he employs advanced techniques, including stable isotope tracer methodology and Magnetic Resonance Imaging/Spectroscopy.

FREE RESOURCES:

• Free Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol

FOLLOW DR. FUCHS:

• LinkedIn: https://nl.linkedin.com/in/casfuchs
• Instagram: https://www.instagram.com/CASFUCHS/
• M3 Research Group: https://www.m3-research.nl/

TIMESTAMPS

00:00 - Welcome and Dr. Cas Fuchs’ research background
02:38 - From Maastricht to elite sports nutrition research
07:56 - Why study 10 grams per kilo after cycling
10:06 - Where the body stores carb and how much muscle and liver can hold
12:10 - Estimating glycogen with MRI, biopsy, and MRS
14:36 - Study design: 12 well-trained male cyclists in a crossover protocol
16:26 - 12-hour recovery window with no carbs versus 10 grams per kilo
17:51 - Why the exercise bout was fully fasted and glycogen-depleting
19:25 - What might change if carbs were given sooner after exercise
20:59 - How the carbohydrate was delivered: sucrose drinks, then meals
23:41 - No-carb condition versus high-carb condition results
24:11 - Liver glycogen refilled fast, muscle glycogen did not
25:53 - What this means for stage races, sleep, and overnight recovery
28:43 - Breakfast, overnight fasting, and why liver glycogen drops by morning
31:23 - Why a big breakfast raised concentration but not total liver glycogen
35:26 - Why glucose plus fructose matters for the liver more than muscle
36:35 - Why combining glucose and fructose helps athletes absorb more carbohydrate
38:23 - Muscle glycogen usually takes about 24 hours to fully restore
39:27 - Thoughts on lactate gels and whether exogenous lactate helps recovery
41:50 - Elite cycling intakes, personalization, and the 18 to 20 plus grams per kilo question
46:33 - Carb loading, scale weight, and fine-tuning race-day fueling
46:56 - Two truths and a lie reveal
47:29 - The shark story and the MTV phone call
50:44 - What Cas is working on next: glycogen, creatine, MRI, and bodybuilders
52:23 - Where to find Dr. Cas Fuchs

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 #193 we chat with funny gal Tegan Phillips, a passionate cyclist, cartoonist, and adventure seeker based in Girona, Spain about her incredible journeys, from cycling 11,000 kilometers across Africa to a self-powered Ironman through New Zealand. Discover her unique approach to adventure, cycling, nutrition, and staying resilient through extraordinary challenges.

KEY TAKEAWAYS

• From cartoons to bikepacking adventures: Tegan talks about her trips across South Africa, Morocco, and more
• The logistics and spontaneity involved in planning trips, including her route from Cairo to Cape Town and her experiences with record attempts
• A deep dive into her near-fatal electrolytes crisis in Ethiopia, how she managed it, and lessons on electrolyte balance and safety
• Her upcoming bikepacking routes, including a women-led trip following the Tour de France, and tips for planning flexible adventures
• The importance of nutrition on the road: foods she favors, her approach to hydration, and how to manage supplies during long rides
• The story behind her two truths and a lie: eating ice cream nonstop, breaking her arm on a first date, and losing 80% vision in one eye

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

ABOUT TEGAN PHILLIPS:

Tegan Phillips is a writer, cartoonist, speaker, and adventure cyclist based in Girona, Spain. Her adventures have included cycling 11,000 kilometres through Africa and a self-powered 10-Ironman journey across New Zealand. She aims to inspire women to see adventure as something accessible, meaningful, and fun.

FREE RESOURCES:

• Hydration 101: https://mailchi.mp/nutritional-revolution/hydration101
• Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

FOLLOW TEGAN:

• IG: https://www.instagram.com/teganphillipscomedy
• Web: www.teganphillips.com
• TikTok: https://www.tiktok.com/@teganphillips

TIMESTAMPS

00:00 - Welcome and intro to Tegan Phillips’ adventurous life

02:50 - How cycling became her passion after a stress fracture

05:40 - Cycling styles: gravel bikepacking versus mountain biking

09:16 - The Cairo to Cape Town record attempt and logistical hurdles

14:16 - Vital lessons from her electrolytes emergency in Ethiopia

20:28 - Her creative projects as a comic artist and apparel brand

24:32 - Planning flexible bikepacking trips and sharing routes

28:23 - What she eats on long rides and her go-to snacks

33:01 - Managing nutrition supplies: packing, buying, and hydration tips

43:34 - The wild experience with dengue fever and eye damage

46:01 - Breaking her arm on a bike and other fun facts

49:16 - Upcoming bikepacking trips and connecting with fellow women cyclists

50:04 - Closing thoughts and where to find her 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 #192 we chat with Brooke Johnson, the first woman to skateboard across America in 2025, raising over $50,000 for spinal cord research in honor of her stepdad. Discover the powerful story behind her 118-day adventure from Venice Beach to Virginia Beach, the challenges she faced, and the lessons learned about resilience, purpose, and health.

KEY TAKEAWAYS

• Brooke shares the motivation behind her historic skateboarding journey and the personal cause that propelled her.
• The emotional story of her stepdad’s injury and her promise to support spinal cord research.
• Details of the logistics and physical demands of skating 3,668 miles in 119 days, including nutrition and recovery strategies.
• Insights on staying fueled, avoiding cramps, and maintaining health on the road, including essential hydration and supplementation.
• The importance of blood work and understanding one’s genetics for women’s health and performance.
• Brooke’s reflections on overcoming mental and physical barriers, and how her experience can inspire others to pursue big goals with purpose.
• Upcoming projects, including a documentary and future world record attempts.

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

ABOUT BROOKE JOHNSON:

Brooke Johnson, became the first (and only) woman to skateboard across America in 2025, raising over $50,000 for spinal cord research in honor of her stepdad, Roger. We talked to Brooke about what fueled her 118 day adventure, from Venice Beach in California to Virginia Beach, in Virginia, and the meaningful lessons she learned along the way.

FREE RESOURCES:

• Hydration 101: https://mailchi.mp/nutritional-revolution/hydration101
• Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration

FOLLOW BROOKE:

• IG: https://www.instagram.com/brookedoeseverything
• YouTube: https://www.youtube.com/@BrookeDoesEverything
• Running Man Festival, Atlanta - Sept 18-20: https://runningmanfestival.com/
• Facebook: https://www.facebook.com/brookedoeseverything/
• Snapchat: https://www.snapchat.com/@brookedoesitall
• Tiktok: https://www.tiktok.com/@brookedoeseverything?lang=en

MENTIONED:

• Be sure to keep an eye out for Brooke's documentary, coming out August 15!
• LMNT (Mango Chile Lime): https://amzn.to/3TigTub
• LMNT (Lemonade): https://amzn.to/4fiag3G
• Massage Gun: https://amzn.to/44FZ0Ie 
• Compression Boots: https://amzn.to/4wZiWSp
• Wings for Life World Run: https://www.wingsforlifeworldrun.com/en
• Start with Why by Simon Sinek: https://amzn.to/4fu9rmZ
• Vitamin D (with K2): https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/
• Neuromints: https://amzn.to/4yD70Yb
• Fullscript Blood Panels: https://us.fullscript.com/welcome/kchannell

TIMESTAMPS

00:00 - Introduction to Brooke Johnson and her groundbreaking skateboarding journey

02:12 - Brooke talks about her motivation and the purpose behind skating across the US

05:00 - The impact of her stepdad’s injury and her promise to support him

10:10 - How Brooke managed nutrition and hydration during the 119-day skate

15:32 - Route choices and navigating hilly vs. flat terrains

19:01 - Daily skate schedule, including rest, sleep, and night skating routines

23:44 - Nutrition on the road: practical tips and food options while traveling

27:26 - Hydration hacks and specific products that helped Brooke avoid cramps

30:16 - Blood work, supplements, and understanding women’s health during endurance events

34:30 - Post-ride cravings and recovery celebrations

38:36 - Brooke’s upcoming projects and ways to support her mission

39:48 - Clarifying her two truths and a lie (skate from Venice to Mexico)

42:32 - Lessons from falls and safety tips on long-distance skateboarding

44:14 - Broader insights into living an ultra-endurance lifestyle and health management

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