Nutritional Revolution Podcast with Kyla Channell, MSc

Kyla Channell, MSc Nutrition & Human Performance
  • 4.8 (22)
  • Nutrition
  • Updated Weekly

The Nutritional Revolution (NR) podcast was created by founder Kyla Channell to bridge the gap between everyday nutrition advice and the specialized fueling strategies endurance athletes need to perform at their best. Recognizing the confusion surrounding when, what, and how to fuel, Kyla set out to cut through the noise, exploring the science behind nutrition and hydration for athletes straight from the researchers themselves, as well as through the real-world experience of elite and professional athletes across a wide range of endurance sports.  Kyla believes that anyone, regardless of age, weight, or current challenges, can make meaningful changes to improve their health, enhance performance, and move closer to their goals with the right education, support, encouragement, and guidance. On this podcast, we go beyond food and nutrition to uncover the evidence-based strategies that help athletes perform, recover, and live healthier, more fulfilling lives.

  1. 4d ago

    Fueling for the Podium: Savilia Blunk on Nutrition, Recovery & Confidence

    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 psychologistTesting with supplements like caffeineHow she approaches sleep and recovery during World CupCarb 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.comFREE RESOURCE Carb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED 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/B0aSFJGt9Skratch: https://link.amazon/B03HDUTCYAmacx Gels: https://link.amazon/B08VasXA7Enervit: https://go.shopmy.us/p-85769583Cheribundi: https://link.amazon/B037Iuij4Knudsen Tart Cherry Juice: https://link.amazon/B0hycSXqeTIMESTAMPS 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    Fueling for the Podium: Savilia Blunk on Nutrition, Recovery & Confidence

  2. Sep 8

    Know Your Sweat: The Science of Personalized Hydration for Athletes with hDrop's Adria Abella

    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 hDropHow hDrop makes sweat testing more practicalHow 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 decisionsPlease 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/3SY5MGOTIMESTAMPS 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    Know Your Sweat: The Science of Personalized Hydration for Athletes with hDrop's Adria Abella

  3. Sep 1

    Whey, Leucine & the Science of Staying Strong with Dr. Emily Lantz

    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-6166a914Web: https://www.utmb.edu/shp/employees/directory/profile/faculty-staff/lantz-ejlantzGoogle Scholar: https://scholar.google.com/citations?hl=en&user=xS8g2z0AAAAJFREE RESOURCES Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocolProtein Targets Cheat Sheet: https://mailchi.mp/nutritional-revolution/protein-targetsMENTIONED 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/EP092944Protecting 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/fulltextThe 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_WomenTIMESTAMPS 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    Whey, Leucine & the Science of Staying Strong with Dr. Emily Lantz

  4. Aug 25

    Badwater 135 Nutrition: How Pete Kostelnick Eats, Drinks & Recovers

    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 trainingHe breaks down his hydration targets, including electrolyte intakePete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intakePete and Kyla talk about recovery, both physically and nutritionallyPlease 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/petekostelnickStrava: https://www.strava.com/pros/16102568FREE RESOURCES Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocolFree Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationMENTIONED LMNT: https://amzn.to/4qxGGLoHoney Stinger Waffles: https://amzn.to/4wRgBbQPrecision Gels: https://amzn.to/4y3ALAoPrecision Chews: https://amzn.to/4y5u1C9Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxRJelly beans: https://amzn.to/4wQkYnASIS Caffeine Gel: https://amzn.to/4wLt2FSSIS Regular Gel: https://amzn.to/4gtA6ARDesert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/CIM: https://www.instagram.com/runcim262/?hl=enTIMESTAMPS (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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    Badwater 135 Nutrition: How Pete Kostelnick Eats, Drinks & Recovers

  5. Aug 18

    What If Everything You Heard About Pregnancy and Exercise Is Wrong?

    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 guidanceSarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnantWhy miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriageHow resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available researchWhat current data suggests about HIIT and higher-intensity exercise during pregnancyThe broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depressionPostpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetesFueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemiaHydration and heat considerations, especially for athletes training in warm or humid conditionsThe so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartumWhy updated sport-specific guidance for athletes is on the way through the International Olympic Committee processPlease 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.caDr. Margie Davenport's IG: www.instagram.com/drmargiedavenportSarah Sturm's IG (she had her baby!!): www.instagram.com/sarahsturmyMENTIONED IOC guidelines: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_Exercise-pregnancy-recreational-elite-athletes-part-1.pdfThe 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    What If Everything You Heard About Pregnancy and Exercise Is Wrong?

  6. Aug 12

    The Glycogen Recovery Race: Liver vs. Muscle

    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-protocolFOLLOW DR. FUCHS: LinkedIn: https://nl.linkedin.com/in/casfuchsInstagram: 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    The Glycogen Recovery Race: Liver vs. Muscle

  7. Jul 28

    What Could Go Wrong? Adventures, Bikepacking & Survival with Tegan Phillips

    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 moreThe logistics and spontaneity involved in planning trips, including her route from Cairo to Cape Town and her experiences with record attemptsA deep dive into her near-fatal electrolytes crisis in Ethiopia, how she managed it, and lessons on electrolyte balance and safetyHer upcoming bikepacking routes, including a women-led trip following the Tour de France, and tips for planning flexible adventuresThe importance of nutrition on the road: foods she favors, her approach to hydration, and how to manage supplies during long ridesThe 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 eyePlease 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/hydration101Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationFOLLOW TEGAN: IG: https://www.instagram.com/teganphillipscomedyWeb: www.teganphillips.comTikTok: https://www.tiktok.com/@teganphillipsTIMESTAMPS 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    What Could Go Wrong? Adventures, Bikepacking & Survival with Tegan Phillips

  8. Jul 23

    118 Days, 3,600 Miles: Brooke Johnson’s Record-Breaking Skate Across America

    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/hydration101Managing Overheating and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydrationFOLLOW BROOKE: IG: https://www.instagram.com/brookedoeseverythingYouTube: https://www.youtube.com/@BrookeDoesEverythingRunning Man Festival, Atlanta - Sept 18-20: https://runningmanfestival.com/Facebook: https://www.facebook.com/brookedoeseverything/Snapchat: https://www.snapchat.com/@brookedoesitallTiktok: https://www.tiktok.com/@brookedoeseverything?lang=enMENTIONED: Be sure to keep an eye out for Brooke's documentary, coming out August 15!LMNT (Mango Chile Lime): https://amzn.to/3TigTubLMNT (Lemonade): https://amzn.to/4fiag3GMassage Gun: https://amzn.to/44FZ0Ie Compression Boots: https://amzn.to/4wZiWSpWings for Life World Run: https://www.wingsforlifeworldrun.com/enStart with Why by Simon Sinek: https://amzn.to/4fu9rmZVitamin D (with K2): https://nutritional-revolution.com/product/thorne-vitamin-d-k2-liquid/Neuromints: https://amzn.to/4yD70YbFullscript Blood Panels: https://us.fullscript.com/welcome/kchannellTIMESTAMPS 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/3ZrwzcFUse code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/CONNECT  Instagram → www.instagram.com/nutritionalrevolutionSponsorship inquiries → kyla.c@nutritional-revolution.comInterested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com TRUSTED RESOURCES  Supplements (save 20%) → https://us.fullscript.com/welcome/kchannellFeed Club ($20 off) → https://thefeed.com/teams/nutritional-revolutionKyla's top picks → https://shopmy.us/shop/nutrevFollow us @nutritionalrevolution

    118 Days, 3,600 Miles: Brooke Johnson’s Record-Breaking Skate Across America
See All (211)

4.8
out of 5
22 Ratings

About

The Nutritional Revolution (NR) podcast was created by founder Kyla Channell to bridge the gap between everyday nutrition advice and the specialized fueling strategies endurance athletes need to perform at their best. Recognizing the confusion surrounding when, what, and how to fuel, Kyla set out to cut through the noise, exploring the science behind nutrition and hydration for athletes straight from the researchers themselves, as well as through the real-world experience of elite and professional athletes across a wide range of endurance sports.  Kyla believes that anyone, regardless of age, weight, or current challenges, can make meaningful changes to improve their health, enhance performance, and move closer to their goals with the right education, support, encouragement, and guidance. On this podcast, we go beyond food and nutrition to uncover the evidence-based strategies that help athletes perform, recover, and live healthier, more fulfilling lives.

Information

You Might Also Like