Nutritional Revolution Podcast

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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 → kyla.c@nutritional-revolution.com
Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com 
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 → kyla.c@nutritional-revolution.com
Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com 
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 #191 we delve into the science behind antioxidants, supplementation, and their impact on training adaptation with Dr. Carlene Starck. If you're an athlete, coach, or health enthusiast, understanding how to support your body's natural processes can make all the difference in performance and recovery.
KEY TOPICS
The role of high-dose vitamin C and E in exercise and whether they blunt or support training adaptations
The mechanisms of antioxidants, including direct antioxidants versus polyphenols, and their effects on oxidative stress
How NRF2 signaling influences antioxidant pathways and its relevance for supplementation strategies
Practical insights on timing, dosage, and food sources of key nutrients like vitamin C, glutathione, and amino acids
The potential of compounds like sulforophane from broccoli to enhance performance and recovery
The importance of individualized approaches to supplementation and training load management
Emerging research and ongoing projects in protein and amino acid metabolism
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT DR. CARLENE STARCK:
Dr Carlene Starck is a protein biochemist and nutrition scientist with a PhD from Massey University and over 30 peer-reviewed publications. Her research spans protein and amino acid metabolism, dietary protein quality, and nutrient requirements across the lifespan, including landmark work on how we model and measure the body’s true metabolic demand for essential amino acids. Carlene is the founder of Starck Science, a consultancy connecting mission-led food and nutrition companies with rigorous scientific expertise. She works at the intersection of research and real-world application, translating complex protein science into practical outcomes and tools for athletes, active individuals, health care professionals, and health-focused organisations. Her Precision Protein Framework challenges conventional protein recommendations by recognizing that protein value is determined not just by how much is consumed, but by its amino acid quality, its suitability for the intended outcome, and the broader matrix of nutrients it provides. She has been an invited speaker at international nutrition and sports science symposia, and her work continues to shape how we think about protein quality standards and dietary requirements in both clinical and performance contexts.
FREE RESOURCES:
Immune Support Guide: https://mailchi.mp/nutritional-revolution/immune-support-download
Immune Support Supplement Guide: https://mailchi.mp/nutritional-revolution/immune-support-supplement-guide
FOLLOW DR. CARLENE STARCK:
IG: https://instagram.com/dr.carlene.starck (less frequent updates)
LinkedIn: https://linkedin.com/in/carlene-starck
Coming soon: YouTube channel to explore  
MENTIONED:
Antioxidant 
NR Episode with Dr. David Church: https://nutritional-revolution.com/podcasts/the-protein-playbook-dr-david-church-explains-muscle-health-for-athletes/
Rhonda Patrick’s FoundMyFitness podcast: https://foundmyfitness.com/
Sulforaphane overview and research: https://pubmed.ncbi.nlm.nih.gov/
Protein Summit: https://proteinresearch.org/
Glycine, collagen, and glutathione information: https://pubmed.ncbi.nlm.nih.gov/
TIMESTAMPS
00:00 - Introduction to Dr. Carlene Starck and podcast overview
02:46 - The effects of high-dose vitamin C and E around exercise
04:39 - Optimal doses of vitamins C and E for athletes
06:40 - Timing supplementation during training cycles
09:12 - Dietary sources of vitamin C and typical intake
11:04 - The role of glutathione and amino acids in antioxidant response
13:15 - Direct versus indirect antioxidants and their impacts
15:07 - Supportive antioxidants supporting endogenous pathways
16:22 - Using compounds like tart cherry juice and their duration in training cycles
18:13 - Fundamental nutrition and supporting nutrients like magnesium and zinc
20:29 - Glutathione supplementation and supporting natural production
22:50 - Keratin, glycine, and cysteine in supporting antioxidant pathways
30:22 - Broccoli compounds, sulforophane, and performance benefits
35:23 - Using NRF2 pathway activators for ongoing performance support
38:41 - Physiological effects of loading antioxidants pre-competition
45:09 - Clarification on her PhD research and personal background
46:43 - Upcoming projects and research directions
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 → kyla.c@nutritional-revolution.com
Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com 
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 #190 we spoke with Charlotte Backus Turner, a former professional cyclist turned endurance cyclist and coach, exploring her multifaceted experience balancing high-level biking, pregnancy, and personal growth. Discover how she navigates the physical and mental hurdles of ultra bikepacking, pregnancy, and recovery—all rooted in science, lived experience, and resilience.
KEY TOPICS
Charlotte's transition from road racing to ultra bikepacking and her recent races like Doom
The impact of pregnancy on endurance training, fueling strategies, and nutritional needs
Managing health challenges like pneumonia, lung capacity, and recovery after injury
Dietary considerations for pregnant athletes, including cravings, supplements, and gut health
Practical tips for ultra fueling, hydration strategies, and carrying essentials on long rides
Insights into postpartum mindset and balancing athletic goals with family life
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT CHARLOTTE BACKUS TURNER:
Charlotte Backus Turner is a 28-year-old former professional UCI road cyclist, accredited cycling coach, nutritionist, ultra-endurance bikepacker, and psychology-driven Scholar based in Park City, Utah. With a background in road, gravel, Mtb, Zwift racing, and self-supported ultra-distance events, Charlotte blends science, lived experience, and human emotion to help athletes build strength, confidence, and resilience from the inside out.
She is also the co-founder of Uinta Bikepacking alongside her husband, Matthew Turner — a northern Utah ultra-bikepacking event created to inspire more riders, especially women, to explore hard things with confidence. Outside of coaching and endurance sport, Charlotte also works in property management, bringing the same attention to detail, care, and commitment to people that she carries into her athletic and coaching life.
Charlotte and Matthew live in Park City and are expecting their first child, a baby boy, in July 2026. Through her coaching, writing, adventures, and growing family life, Charlotte continues to share a grounded perspective on endurance, nutrition, mindset, resilience, and the deeper lessons we learn on and off the bike.
FREE RESOURCES:
NR Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
Carbs for Racing Guide: https://mailchi.mp/nutritional-revolution/carbs-for-racing
FOLLOW CHARLOTTE BACKUS TURNER:
IG: https://www.instagram.com/charlottebackus/
COACHING: https://www.exqcoaching.com/about-me
MENTIONED:
Prenatal Vitamin: https://nutritional-revolution.com/product/thorne-basic-prenatal/
Creatine: https://nutritional-revolution.com/product/thorne-creatine/
Salt Stick Chews: https://amzn.to/4vjbfVS
Welch's Fruit Snacks: https://amzn.to/4vrJivb
Baked Lays: https://amzn.to/4vqc5A5
Katadyn Water Bottle Filter: https://amzn.to/4vqjoIn
Sawyer Water Filter System: https://amzn.to/4gp0LR7
Queen Street Bakery (Gluten Free): https://amzn.to/4wxVUli
Flour Craft Bakery: https://go.shopmy.us/p-70286788
SPORTLEGS: https://amzn.to/4h4Emsx
BREATH by James Nestor: https://amzn.to/4yewwmn
TIMESTAMPS
00:00 - Introduction to Charlotte Turner, pro cyclist and ultra endurance bikepacker

02:25 - Charlotte’s background and journey into ultra bike packing

04:21 - Pregnancy updates, upcoming races, and life changes

05:36 - Transition from racing to pregnancy and mental challenges

06:27 - Exploring self-supported ultra events and race strategies

09:21 - Managing refueling and hydration on ultra distances

10:28 - Completing Doom 100-mile race while pregnant and lessons learned

11:04 - Adjustments in fueling and hydration during pregnancy

12:10 - Early pregnancy challenges and managing physical symptoms

13:08 - Facing food cravings and micronutrient needs during pregnancy

14:36 - Physical changes like blood volume increase and lung capacity

15:37 - Reflecting on racing before and during pregnancy

16:24 - Overcoming injury, pneumonia, and lung capacity recovery

19:37 - Transition from road to ultra bike packing and lifestyle shifts

23:17 - Nutrition practices for ultra bike packing and managing dietary restrictions

25:07 - The importance of mindset and nature connection in ultra endurance

26:11 - Fueling strategies, food options, and managing GI issues during long rides

27:13 - Favorite race snacks and planning for ultra events

29:56 - Hydration tactics, bottle placement, and water sources during races

33:19 - Monitoring fluid intake, fueling, and the body's response during ultra races

36:55 - Managing gluten sensitivities and gluten-free foods while racing

41:22 - How pregnancy altered her fueling needs and blood sugar regulation

44:12 - Balancing energy output and carbohydrate intake in ultra endurance

45:31 - Preferred protein sources during pregnancy for endurance athletes

47:29 - Supplements, vitamins, and minerals for pregnancy and athletic performance

49:56 - Upcoming races, training plans, and balancing family life

57:13 - Charlotte’s international bikepacking adventures and future goals

57:43 - Connecting with Charlotte: social media and website links
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 → kyla.c@nutritional-revolution.com
Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com 
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
How Vision Training Transforms Brain Health, Learning, and Peak Performance
In episode #189 we spoke with Dr. Bryce Appelbaum about the connection between vision, brain health, and athletic performance. The neuro-optometrist is dedicated to transforming how we view sight, and how vision training rewires the eye-brain connection to optimize performance, recovery, and resilience in a screen-dominated world.
KEY TOPICS
The distinction between eyesight and vision: visual clarity versus brain processing
Vision performance training as PT for the eyes and brain
How visual processing impacts athletic performance and mental clarity
Practical tips for screen time management and eye health
The role of vision in concussion recovery and brain injury rehabilitation
Top habits for preserving and enhancing vision over time
The unique benefits of colored light and blue light blocking glasses
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT DR. BRYCE APPELBAUM:
Dr. Appelbaum is a pioneer in neuro-optometry passionate about unlocking human potential through vision. He is the trusted authority in functional vision, an international Ted X speaker, and the creator of Vision Performance Training, a transformative approach that rewires the eye-brain connection, heals post-concussion vision dysfunction, and builds long-term visual resilience. 
He is the founder and CEO of MyVisionFirst, a leading private practice specializing in diagnosing and treating functional vision problems across all ages, with offices in Bethesda and Annapolis, Maryland. He is also the founder and CEO of ScreenFit™, the revolutionary online vision training program designed to minimize the damage of digital devices on vision, reduce symptoms, and promote healthy visual habits for extended screen use. Through his work optimizing the eye-brain connection, Dr. Appelbaum has supported thousands of patients around the world to thrive in a screen-heavy society—because 20/20 eyesight isn’t the whole story. Additionally, Dr. Appelbaum has worked with hundreds of professional athletes in every sport imaginable, numerous professional and collegiate sports teams, and countless amateur athletes to transform raw talent into honed performance through vision. 

Dr. Appelbaum has been featured on the front page of USA Today, on NBC & CBS, in The Times, and The NY Times Sunday Magazine,, and is a frequent podcast guest having recently been interviewed on Dave Asprey’s “The Human Upgrade,” Dr. Rangan Chatterjee’s “Feel Better, Live More,” Max Lugavere’s “The Genius Life,” MindBodyGreen, and dozens more.  
FREE RESOURCES:
NR Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
5 Steps to Better Vision: www.screenfit.com/5-proven-secrets-to-relieve-eye-strain
Take the free online vision assessment: www.myvisionfirst.com/quiz
Try ScreenFit for Free: www.screenfit.com/preview
FOLLOW DR. APPELBAUM:
IG: https://www.instagram.com/drbryceappelbaum/?hl=en 
WEB: https://myvisionfirst.com/
TEDTALK: https://www.youtube.com/watch?v=zk5moFndYRU
MENTIONED:
Creatine: https://nutritional-revolution.com/product/thorne-creatine/
NR Episode with Dr. Rebecca Rusch: https://nutritional-revolution.com/podcasts/rebecca-rusch/
Omega-3s: https://nutritional-revolution.com/product/nordic-naturals-prodha/
Concussion Symptoms List: https://myvisionfirst.com/learn/concussion-and-brain-injury/
TIMESTAMPS
00:00 - Introduction to Dr. Bryce Appelbaum and the importance of vision beyond 2020
01:02 - Vision training as rewiring the eye-brain connection
01:23 - Differentiating eyesight (symptom) vs. vision (brain function)
04:31 - How vision problems are brain problems tackled through training
05:45 - Vision therapy, orthoptics, and integrating movement for brain health
06:52 - Vision's impact on athlete performance and neuroregulation
07:04 - Why standard eye exams might miss functional vision issues critical for athletes
08:37 - Visual processing load and brain energy consumption
09:43 - Effects of screen time overload: tunnel vision and fatigue
10:16 - Visual markers of fatigue and stress, including eyelid twitching
11:37 - Managing fatigue from excessive screen use
12:14 - Vision training programs like Screen Fit and their accessibility benefits
13:01 - Exercises for improving focus and peripheral awareness at your desk
14:02 - Practical ergonomic setups for optimal visual health
16:13 - Safe distances for screens and signs of focusing fatigue
17:11 - Risks of near-work and screen reliance in children and adults
18:28 - The potential for reversing presbyopia and age-related vision decline
20:10 - Data collection, clinical trials, and scientific backing of vision rehab
21:15 - Post-concussion visual symptoms and personalized recovery strategies
22:14 - Recognizing hidden signs of concussion beyond the obvious
23:40 - The role of vision therapy in head injury recovery
25:40 - Protocols for recent concussion versus long-term symptoms
26:32 - Concussion symptoms duration and visual recovery potential
28:32 - Impact of head injuries on eye coordination and visual processing
30:49 - How vision training can recalibrate brain function after injury
33:09 - Visual strategies for athlete return-to-sport post-concussion
34:35 - Why screens are more stressful than print and blue light considerations
36:02 - The science behind blue light, sleep, and hormonal regulation
39:57 - First steps for someone suspecting a vision problem or history of head injury
40:57 - What athletes should ask their eye doctor for deeper functional assessments
42:23 - Daily habits to preserve and enhance visual function
44:09 - Resources and tools for proactive vision care, including the Screen Fit program
45:36 - Practical eye exercises that boost visual flexibility and stamina
46:01 - Follow Dr. Bryce Appelbaum on social media for ongoing insights
46:25 - Myths and truths about vision training's impact on weight, height, and confidence
48:15 - The systemic effects of visual regulation on stress hormones and overall health
49:14 - The surprising link between vision and social confidence
50:04 - Closing remarks & opportunities for future episodes and collaborations
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 → kyla.c@nutritional-revolution.com
Interested in having your biomarkers or nutrigenomics checked? Email us at nutritionalrev@gmail.com 
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