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. 6d ago

    Ella Cossill: How to Fuel Like an Elite Rower (6,000–8,000 Calories a Day)

    Send us Fan Mail In episode #202 host Kyla Channell talks with elite New Zealand rower Ella Cossill about what professional rowing actually demands, from 2K racing in six to seven minutes to the huge training and recovery load behind it. Ella also breaks down how she fuels 6,000 to 8,000 calories a day, why rowing culture pushes performance over thinness, and how she times carbs, caffeine, and bicarbonate around racing. We also discuss the realities of national team life, including training blocks, injury prevention, sleep, naps, and the differences between rowing and other endurance sports like swimming, cycling, and running. Key topics Ella shares what it means to be a professional rower on New Zealand’s national team, including Olympic qualification.Ella explains the annual training cycle and training volumeElla breaks down why rowing nutrition is so high-volume, with intake often landing between 6,000 and 8,000 calories depending on the week.She shares how eating enough changed her performanceElla shares her typical fueling routine, including plenty of recovery food after training.She explains in-race fueling for long sessions, including targets of 90 grams of carbs per hour building toward 120 grams per hour.Ella shares the supplement and race-day protocols she uses, including creatine, beta alanine, sodium bicarbonate, and caffeine.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment. ABOUT ELLA COSSILL: Ella Cossill is an elite New Zealand rower, who has represented her country on the national team since 2023. Ella attended and rowed on the team at University of Washington, where she became a standout member of the Huskies women’s rowing team, earning multiple All-American and All-Pac-12 honors, as well as named the 2021 Pac-12 Women’s Rowing Athlete of the Year. She helped lead her crew to an NCAA bronze medal in 2021 and silver in 2023. She also earned her degree in Food Systems, Nutrition & Health at the university. Since joining New Zealand’s elite rowing programm, Ella has competed at World Cups and World Rowing Championships. In 2023, she helped New Zealand’s women’s four secure qualification for the Paris 2024 Olympic Games with a seventh-place finish at the World Championships.  In 2025, Ella placed 5th at the world championships in the women’s quad, and recently won both silver and bronze at the Rowing World Cup 1 and 2 in Spain and Bulgaria. Her team placed 8th at world championships in this boat class, as well as 6th in the women's eight.  FOLLOW ELLA: IG: https://www.instagram.com/ellacossill/FREE RESOURCES: Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtipsCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED: Fairlife: https://link.amazon/B007S06RpGarmin Watches/HR Monitors: https://link.amazon/B08LS44UOCreatine: https://nutritional-revolution.com/product/thorne-creatine/Beta-Alanine: https://nutritional-revolution.com/product/thorne-beta-alanine/Sodium Bicarb: https://link.amazon/B0b7Wg6b0Caffeine Gum: https://link.amazon/B054two7iTIMESTAMPS: 00:00 - Welcome to the show and Ella’s rower background 00:30 - Two truths and a lie 02:11 - What professional rowing looks like at the elite level 03:35 - How long a two K rowing race takes 03:54 - National team structure and training blocks 05:36 - Returning to full training after World Champs 06:41 - Weekly training hours and cross-training 07:13 - Why Ella’s 7,000-calorie day resonated 08:23 - Fueling enough even on recovery weeks 09:20 - Adjusting to eating more after swimming 10:23 - Realizing low energy was a fueling issue, not fitness 11:15 - Weight classes, lightweight rowing, and minimum bodyweight goals 12:06 - Mass, power, and what matters in rowing 13:21 - Injury risk, especially ribs and bone stress 14:19 - Why rowing culture around body size feels healthier 15:33 - What Ella eats first thing in the day 16:45 - Raro, carb drinks, and 90 to 120 grams of carbs per hour 17:34 - How she fuels long rows and handles GI issues 18:56 - Fueling on the water with stop points and bottles 20:15 - Post-session carb targets and recovery naps 21:06 - Naps, sleep, and recovery habits 22:21 - Protein happening naturally when carbs are high enough 23:36 - Gym sessions after rowing volume 24:32 - What a rowing gym session focuses on 25:35 - Switching from port to starboard side in the boat 26:28 - Quick top-ups before lifting 27:06 - Gym fueling snacks and pre-made drinks 27:52 - Post-gym recovery and snack timing 28:39 - Whether she uses pre-bed fuel 29:22 - Garmin, heart rate straps, power, and lactate testing 30:23 - Creatine, beta alanine, and bicarbonate use 30:46 - Bicarbonate capsules, timing, and tolerance 32:16 - How the squad splits bicarbonate doses 33:16 - Race-day meal timing before bicarb and warm-up 34:17 - Ella’s bicarbonate timing sweet spot 35:23 - Caffeine strategy for afternoon races 37:03 - Doubling up for multiple races in one day 38:21 - Bicarbonate, thirst, and bloating 39:22 - What bicarbonate side effects feel like 40:34 - How the team avoids illness and injury 42:08 - What Ella would tell freshman-year Ella about fueling 44:19 - Why swimming taught her the wrong body ideals 45:30 - Where to follow Ella 46:01 - Two truths and a lie reveal 47:16 - The four countries Ella has lived in MORE NR Apply to work with Kyla → https://p.bttr.to/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

    Ella Cossill: How to Fuel Like an Elite Rower (6,000–8,000 Calories a Day)

  2. Sep 29

    Fueling the Long Haul: Cecily Decker on Gravel Racing, Gut Training & Race-Day Nutrition

    Send us Fan Mail In episode #201 Kyla Channell talks with gravel racer Cecily Decker and breaks down how she’s built a gravel-first racing career around endurance, fueling, and smart adaptation after major knee injuries. The conversation covers her transition from ski racing to cycling, the mental side of long efforts, and the nutrition protocol that now helps her perform at a much higher level. We discuss Cecily’s race background, her approach to carbs, fluids, caffeine, and bicarbonate, plus the race-day routines she uses to stay consistent and competitive. Key topics Cecily shares her path from ski racing to cyclingHer off-road focus Her endurance mindsetHer mental cues in deep painHer nutrition evolution from granola bars to liquid caloriesTreating her gut like a performance toolStraightforward recovery strategiesPlease 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_deckerFREE RESOURCES Gut Training Tips: https://mailchi.mp/nutritional-revolution/guttrainingtipsCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED MNSTRY Fueling Products, Available on the Feed: https://thefeed.com/teams/nutritional-revolutionTIMESTAMPS 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/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 the Long Haul: Cecily Decker on Gravel Racing, Gut Training & Race-Day Nutrition

  3. Sep 22

    Jacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental Toughness

    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 overhaulJacquie shares the hard-earned fueling, hydration, recovery, and mindset lessons that have shaped her performances since her Leadville win in 2023A 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/sweattestingCarb Loading Guide: https://mailchi.mp/nutritional-revolution/free-carb-loading-guideMENTIONED Skratch: https://link.amazon/B03HDUTCYEnervit Gels (Jacquie's go-to is mango): https://go.shopmy.us/p-85769583NeverSecond Gels: https://link.amazon/B00e353s8Creatine: https://nutritional-revolution.com/product/thorne-creatine/Author Thich Nhat Hanh: https://link.amazon/B0bXZlsh9TIMESTAMPS 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/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

    Jacquie Mannhard’s 100-Mile Fueling Playbook: Carb Strategy, Gut Troubles, Recovery & Mental Toughness

  4. Sep 15

    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

  5. 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

  6. 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

  7. 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

  8. 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?
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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.

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