Nutritional Revolution Podcast with Kyla Channell, MSc

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In episode #196 Pete Kostelnick joins Kyla to break down one of the most demanding races in the sport, Badwater 135, and the practical fueling, hydration, and heat acclimation strategies that help him handle it. He also shares how his approach has evolved over years of ultra running, from protein during races to a more race-specific nutrition plan.
In this interview: Pete shares what Badwater is really like, how he trains for the heat, what he eats and drinks per hour, and how he recovers after going 135-plus miles through Death Valley.
KEY TAKEAWAYS
Pete recaps his tenth Badwater start and eighth finish, and explains why 2026 was one of the most competitive editions yet.
Badwater starts at Badwater Basin in Death Valley, about 300 feet below sea level, and climbs toward Mount Whitney Portal for 135 miles of brutal heat and pavement.
He explains his heat training approach, intentionally adding heat stress during training
He breaks down his hydration targets, including electrolyte intake
Pete maps out nutrition in 30-minute blocks, and explains strategies for real food vs sports nutrition products, as well as caffeine intake
Pete and Kyla talk about recovery, both physically and nutritionally
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT PETE KOSTELNICK:
Pete Kostelnick is a record-setting ultrarunner and one of the world's premier endurance athletes. In 2016, he broke the 36-year-old U.S. transcontinental running record by covering 3,067 miles from San Francisco to New York City in 42 days, averaging more than 72 miles per day. In 2018, he became the first person to complete a self-supported run from Alaska to Florida, traveling 5,384 miles while pushing all of his food and gear in a stroller.
Pete is a two-time Badwater 135 champion (2015 and 2016), setting a course record in 2016, and returned in 2025 to finish third overall less than two years after surviving a near-fatal car crash. This year in 2026 he scored another top 10 finish at Badwater, also known as the world’s toughest footrace. He has represented Team USA at the IAU 24-Hour World Championships and owns personal bests of 13:57 for 100 miles and 163.68 miles in 24 hours. 
FOLLOW PETE:
Instagram: www.instagram.com/petekostelnick
Strava: https://www.strava.com/pros/16102568
FREE RESOURCES
Recovery Protocol Download: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
Free Guide: Managing Heat and Hydration: https://mailchi.mp/nutritional-revolution/overheating-and-hydration
MENTIONED
LMNT: https://amzn.to/4qxGGLo
Honey Stinger Waffles: https://amzn.to/4wRgBbQ
Precision Gels: https://amzn.to/4y3ALAo
Precision Chews: https://amzn.to/4y5u1C9
Tailwind High Carb Drink Mix: https://amzn.to/4xZZkxR
Jelly beans: https://amzn.to/4wQkYnA
SIS Caffeine Gel: https://amzn.to/4wLt2FS
SIS Regular Gel: https://amzn.to/4gtA6AR
Desert Solstice 24hr Invitational: https://www.aravaiparunning.com/desert-solstice/
CIM: https://www.instagram.com/runcim262/?hl=en
TIMESTAMPS
(00:00) Two truths and a lie with Pete Kostelnick

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

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

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

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

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

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

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

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

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

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

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

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

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

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

(21:00) Managing a very high caffeine intake

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

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

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

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

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

(28:13) Estimating calorie burn versus intake

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

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

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

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

(35:17) How he gauges recovery after Badwater

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

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

(40:35) Rethinking protein during long races

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

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

(45:00) Where to find Pete online and his coaching update
MORE NR
Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/
CONNECT 
Instagram → www.instagram.com/nutritionalrevolution
Sponsorship inquiries → 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 #195 Kyla explores what the science actually says about exercise in pregnancy, postpartum recovery, and how athlete-specific training changes during this life stage. Kyla is joined by Dr. Margie Davenport, a leading researcher in exercise and pregnancy, and professional off-road cyclist Sarah Sturm, who shares the lived experience of training while pregnant.
We discuss the biggest myths around pregnancy and exercise, what the research shows about resistance training, HIIT, fueling, hydration, heat, and what may be coming next in updated athlete guidance.

KEY TAKEAWAYS
Why pregnancy and postpartum women have historically been underrepresented in research, and how that has shaped outdated guidance
Sarah Sturm’s perspective as a pregnant professional athlete, including the pressure, judgment, and uncertainty that can come with competing while pregnant
Why miscarriage is commonly misunderstood, and why exercise itself is not shown to cause miscarriage
How resistance training, including lifting heavier loads, has been associated with fewer pregnancy complications in the available research
What current data suggests about HIIT and higher-intensity exercise during pregnancy
The broad benefits of physical activity in pregnancy, including reduced risk of gestational diabetes, preeclampsia, gestational hypertension, and depression
Postpartum benefits, including lower odds of postpartum depression, urinary incontinence, and type 2 diabetes
Fueling shifts during pregnancy, including increased needs for protein and iron, plus the reality of physiological anemia
Hydration and heat considerations, especially for athletes training in warm or humid conditions
The so-called pregnancy advantage and how some cardiovascular adaptations may persist postpartum
Why updated sport-specific guidance for athletes is on the way through the International Olympic Committee process
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT DR. MARGIE DAVENPORT & SARAH STURM:
Dr. Margie Davenport is the Christenson Professor in Active Healthy Living within the Faculty of Kinesiology, Sport, and Recreation at the University of Alberta. She has published more than 200 manuscripts on exercise during preconception, pregnancy & postpartum, and has chaired numerous national and international guidelines on physical activity for perinatal women. Over the past decade, Dr. Davenport has partnered with global organizations including the WHO, IOC, FIFA, NWSL, and WTA to advance safe physical activity for pregnant and postpartum women worldwide. Her transformative research and advocacy continue to shape international standards for maternal health, sport, and exercise across preconception, pregnancy, and postpartum periods.
Sarah Sturm is a professional off-road cyclist, who lives in the  San Juan Mountains in Colorado. She grew up playing all sorts of sports, but didn't start riding until she moved to Durango, Colorado for college, where she joined the cycling team. Sarah turned pro in 2018, racing the international cyclocross circuit. In 2019, she won her first big gravel race, changing the trajectory of her whole career. She is one of the top American gravel cyclists with podium finishes in the worlds biggest gravel races and series. She is currently taking the season off for maternity leave but will be back racing the Life Time Grand Prix and a full calendar in 2027.
FOLLOW DR. DAVENPORT & SARAH STURM:
Dr. Margie Davenport’s website: https://exercisepregnancy.ca
Dr. Margie Davenport's IG: www.instagram.com/drmargiedavenport
Sarah Sturm's IG (she had her baby!!): www.instagram.com/sarahsturmy
MENTIONED
IOC guidelines: https://stillmed.olympics.com/media/Documents/Athletes/Medical-Scientific/Consensus-Statements/2016_Exercise-pregnancy-recreational-elite-athletes-part-1.pdf
The 2025 Canadian Guideline for physical activity, sedentary behavior and sleep throughout the first year postpartum: https://pubmed.ncbi.nlm.nih.gov/40139673/
TIMESTAMPS
00:00 - Introducing Dr. Margie Davenport and athlete Sarah Sturm
04:00 - Margie’s path from national team athlete to pregnancy researcher
05:56 - How women and pregnant athletes were excluded from research
07:19 - The history of exercise guidance in pregnancy
09:19 - Sarah on first-trimester fear, judgment, and being labeled AMA
11:10 - Miscarriage myths and what the data actually shows
14:29 - Why Margie studied heavy lifting in pregnancy
16:07 - Heavy lifting, reduced complications, and fetal monitoring studies
22:26 - What the HIIT pregnancy study found
24:27 - Major guideline findings for pregnancy and postpartum
26:47 - Why age and parity data are still limited
28:46 - The upcoming IOC guideline for athlete pregnancy participation
29:46 - Upper training limits and why 300 minutes per week may be too conservative
31:07 - Creatine, supplements, and why the evidence is still early
33:14 - What surprised Margie most in the research
35:08 - Contact sports after 12 weeks and actual risk levels
36:31 - Fueling changes during pregnancy
39:11 - Hydration targets and practical signs of dehydration
41:08 - Heat, core temperature, and why this remains a research gap
43:50 - Pregnancy cardiovascular changes and the postpartum advantage
45:23 - Identity shifts and how motherhood changes perspective
46:38 - Two truths and a lie reveal
47:03 - Margie’s circus performer story and synchronized swimming background
47:51 - What’s next in Margie’s research pipeline
48:22 - Where to follow Dr. Margie Davenport
49:35 - Sarah’s closing thoughts on why this information matters
MORE NR
Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/
CONNECT 
Instagram → www.instagram.com/nutritionalrevolution
Sponsorship inquiries → 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 #194 Dr. Cas Fuchs joins Kyla to break down a 2025 crossover study on carbohydrate intake, liver glycogen, and muscle glycogen recovery after exhaustive cycling. The episode focuses on what 10 grams per kilo of body mass actually does in a 12-hour recovery window, and why the liver refills much faster than muscle. They also cover how glycogen is measured with MRI and MRS, why sucrose was used in the recovery protocol, and what this means for stage-race fueling, carb loading, and sleep between efforts.
KEY TAKEAWAYS
Dr. Cas Fuchs shares his background in human physiology, sports nutrition, and elite cycling research, including work in Maastricht and with Team Visma Lease a Bike.
In this episode: why the liver is less studied than muscle, and how MRI plus MRS can estimate glycogen without relying only on biopsy.
They discuss the 2025 crossover study in 12 well-trained male cyclists using exhaustive cycling, then 12 hours of either no carbohydrate or 10 grams per kilo of carbohydrate.
In the no-carb condition, both liver and muscle glycogen stayed low after exercise, showing little to no recovery over 12 hours.
In the carb-fed condition, liver glycogen was restored within 6 hours, but muscle glycogen was still not fully replenished at 12 hours.
Cas explains why sucrose was used early in recovery: the glucose plus fructose mix is especially effective for liver glycogen repletion.
They discuss practical fueling for stage races, including the role of immediate post-race carbs, overnight recovery, breakfast, and the importance of sleep.
Kyla and Cas compare the study protocol to real-world elite cycling, where riders may ingest very high daily carbohydrate intakes, often spread across the bike, recovery, and meals.
They explore how personalized carbohydrate needs may vary by body size, muscle mass, race role, and how much glycogen an athlete actually uses.
Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis or treatment.
ABOUT DR. CAS FUCHS:
Dr. Cas Fuchs is an assistant professor in the Department of Human Biology. His research primarily focuses on skeletal muscle metabolism, with an emphasis on recovery, muscle adaptation, and atrophy.
He investigates how nutrition (carbohydrates, proteins) and interventions such as cooling and heating influence muscle recovery and adaptation. Additionally, he studies muscle atrophy resulting from aging and inactivity and evaluates strategies to preserve muscle mass and function under these conditions.
For his research, he employs advanced techniques, including stable isotope tracer methodology and Magnetic Resonance Imaging/Spectroscopy.
FREE RESOURCES:
Free Recovery Protocol: https://mailchi.mp/nutritional-revolution.com/recovery-protocol
FOLLOW DR. FUCHS:
LinkedIn: https://nl.linkedin.com/in/casfuchs
Instagram: https://www.instagram.com/CASFUCHS/
M3 Research Group: https://www.m3-research.nl/
TIMESTAMPS
00:00 - Welcome and Dr. Cas Fuchs’ research background
02:38 - From Maastricht to elite sports nutrition research
07:56 - Why study 10 grams per kilo after cycling
10:06 - Where the body stores carb and how much muscle and liver can hold
12:10 - Estimating glycogen with MRI, biopsy, and MRS
14:36 - Study design: 12 well-trained male cyclists in a crossover protocol
16:26 - 12-hour recovery window with no carbs versus 10 grams per kilo
17:51 - Why the exercise bout was fully fasted and glycogen-depleting
19:25 - What might change if carbs were given sooner after exercise
20:59 - How the carbohydrate was delivered: sucrose drinks, then meals
23:41 - No-carb condition versus high-carb condition results
24:11 - Liver glycogen refilled fast, muscle glycogen did not
25:53 - What this means for stage races, sleep, and overnight recovery
28:43 - Breakfast, overnight fasting, and why liver glycogen drops by morning
31:23 - Why a big breakfast raised concentration but not total liver glycogen
35:26 - Why glucose plus fructose matters for the liver more than muscle
36:35 - Why combining glucose and fructose helps athletes absorb more carbohydrate
38:23 - Muscle glycogen usually takes about 24 hours to fully restore
39:27 - Thoughts on lactate gels and whether exogenous lactate helps recovery
41:50 - Elite cycling intakes, personalization, and the 18 to 20 plus grams per kilo question
46:33 - Carb loading, scale weight, and fine-tuning race-day fueling
46:56 - Two truths and a lie reveal
47:29 - The shark story and the MTV phone call
50:44 - What Cas is working on next: glycogen, creatine, MRI, and bodybuilders
52:23 - Where to find Dr. Cas Fuchs
MORE NR
Apply to work with Kyla → https://p.bttr.to/3ZrwzcF
Use code NEWPOD10 for 10% off our meal plans → https://nutritional-revolution.com/products/
CONNECT 
Instagram → www.instagram.com/nutritionalrevolution
Sponsorship inquiries → 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 #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