أفضل بودكاسات Fuel For The Sole (2024)

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80 | High sodium hydration products, effects of caffeine, racing ultramarathons and more listener questions 43:39

9h ago43:39

43:39

This week we dive into several listener questions, including: How to use the new Skratch Everyday Drink Mix Racing and using caffeinated products Adjusting nutrition and hydration for ultramarathons How meticulous we should be about the “take a gel every 30 minutes” rule A whole lot more! Want to be featured on the show? Email us at⁠ fuelforthesole…

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79 | The 2024 London Marathon race recap 48:50

14d ago48:50

48:50

This week we recap Meghann’s nutrition and hydration strategy for the 2024 London Marathon. We dive into: Travel to London and carb loading along the way Race morning logistics and pre-race nutrition On course fuel options and Meghann’s strategy Post race fun A whole lot more! Want to be featured on the show? Email us at⁠ fuelforthesolepodcast@gmai…

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78 | Boston Marathon recap + how to adjust fueling strategies for warm spring races 45:32

28d ago45:32

45:32

This week we recap our nutrition and hydration strategies for the 2024 Boston Marathon. We also answer listener questions about warm races and how to adjust for them. We dive into: How much the weather impacted race performances at Boston What adjustments need to be made to your sodium and hydration intake How carb loading affects hydration What hy…

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77 | A discussion on Ozempic and other hot topics 41:27

1M ago41:27

41:27

This week we dive into Oprah’s Ozempic special and why everyone is talking about this new weight loss drug. We chat about: GLP-1 medication, and an overview of this drug Who would and would not benefit from Ozempic Concerns and side effects of GLP-1 Maurten and sodium products A whole lot more! Want to be featured on the show? Email us at⁠ fuelfort…

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76 | A discussion with Joshua Rowe, Performance Scientist at Maurten 42:04

2M ago42:04

42:04

This week we spoke with Joshua Rowe, Performance Scientist at Maurten. We chat about: How sports nutrition has played a role in running and racing Why you should fuel low intensity runs How much sodium it takes to break down the hydrogel Where Maurten is headed in the future A whole lot more! Want to be featured on the show? Email us at⁠ fuelforthe…

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75 | Tokyo Marathon Recap 57:57

2M ago57:57

57:57

This week we chat with Meghann about her experience at the Tokyo Marathon and dive into all the fueling and logistical details. We discuss: Traveling to Tokyo and adjusting to the time change Some great ways to carb load in Tokyo Her fueling strategy and adjustments based on Tokyo Marathon rules Why we think everyone should run the Tokyo Marathon A…

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74 | Olympic Trials Marathon nutrition recap 43:21

3M ago43:21

43:21

This week we chat all about the Olympic Marathon Trials down in Orlando. We discuss: How athletes fueled before and during the Olympic Trials Marathon A 2020 Olympic Marathon Trials study on females and disordered eating The impact of low energy availability Trials “hot takes” A whole lot more! Want to be featured on the show? Email us at fuelforth…

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73 | The Costco hot dog diet, Berberine supplements and more listener questions 37:03

3M ago37:03

37:03

This week we chat about a viral video of the guy who tried eating nothing but Costco hot dogs for an entire week, and answer a bunch of listener questions, including: How to adjust nutrition for shorter races Some of the best high protein bagel toppings Whether a pre-dinner IPA is better than late night snacking If Berberine supplements are legit A…

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72 | A deep dive into hit Netflix show “You Are What You Eat” and listener questions 45:26

4M ago45:26

45:26

This week we talk about the new Netflix Documentary, ‘You Are What You Eat’ and answer some listener questions. We discuss: The twin study on vegan vs omnivore diets The results after 8 weeks on a vegan diet Why you’re seeing Ketone IQ in your Instagram feed If Ketone IQ actually works A whole lot more! Want to be featured on the show? Email us at …

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71 | Family nutrition debates, a new protein study & more listener questions 39:11

4M ago39:11

39:11

This week we talk about a new protein study, tackle some family debates and answer more listener questions, including: How much protein you actually absorb The benefits of fueling and hydration in training Interpreting blood results Why your cholesterol levels might be high A whole lot more! Want to be featured on the show? Email us at fuelfortheso…

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70 | All your weightloss questions answered and a new program from Featherstone Nutrition 40:56

5M ago40:56

40:56

This week we’re answering all of your questions about weight loss, including: How to navigate weight loss with training How to better calculate your race weight Why BMI isn’t helpful The correlation of weight and race times A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASIC…

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69 | All of your GI questions, answered 41:44

5M ago41:44

41:44

This week we’re answering all of your GI questions, including: How to deal with IBS-D How to change habits for more regularity What’s causing nausea on your long runs and races The impact of hydration and fiber intake A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS! Hea…

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68 | Hydration patches, heart rate metrics, race day gel timing and strategies 44:11

6M ago44:11

44:11

This week we dive into a bunch of listener questions, including: If the HydraPatch will actually hydrate you What Meg’s Strava data is telling us The importance of practicing race day fueling tactics Why you may be struggling with late-start races A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This e…

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67 | New York City Marathon recap and fueling, race day nutrition questions 44:57

6M ago44:57

44:57

This week we discuss the New York City Marathon and how we fueled for a fun day, and we answer several listener questions about: How many carbs per hour we burn during a race How to know if your gels are actually working Science in Sports vs Maurten gels Fueling on race day to recover faster A whole lot more! Want to be featured on the show? Email …

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66 | Nutrition for recovery 43:01

7M ago43:01

43:01

This week we’re talking about race day recovery and dive into a recent study on metabolic recovery of marathon runners. We chat about: The most important facets of recovery The importance of nutrition timing and recovery How GI health impacts recovery The impact of alcohol on recovery A whole lot more! Want to be featured on the show? Email us at f…

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65 | Your race day fueling and nutrition questions answered 34:44

7M ago34:44

34:44

This week we’re answering a bunch of your questions all related to race day nutrition and fueling. We cover: Taking carbs in liquid vs gel form Balancing sodium and carbs on race day Carb loading and fueling for a multi-day race The difference between salt tabs and electrolyte beverages A whole lot more! Want to be featured on the show? Email us at…

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64 | 2023 Berlin Marathon Race Recap 52:14

7M ago52:14

52:14

This week we talk all things 2023 Berlin Marathon! We recap Meghann’s new 2:49 marathon PR, what the course was like, how she fueled and why carb loading in Berlin is really great. We dive into: Meghann’s pre-race fueling strategy The personal hydration bottle service offered at the Berlin Marathon How Meghann adjusted her Maurten intake mid-race W…

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63 | Maurten 160, mixing sodium and hydrogels, protein needs for endurance athletes and donating blood 40:48

8M ago40:48

40:48

This week we dive into several listener questions, including: The new Maurten 160 product If acid reducing medication affects hydrogels If you can mix sodium with hydrogels The protein needs of endurance athletes A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This episode is fueled by ASICS! Head ove…

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62 | A new study on reactive hypoglycemia, carb loading and more listener questions 43:58

8M ago43:58

43:58

This week we dive into a new study that discusses the association between pre-exercise food ingestion timing and reactive hypoglycemia. The study examined a group of nearly 7,000 users who logged a total of 48,799 pre-exercise food events with CGM data. We chat about: What exactly is reactive or rebound hypoglycemia How to navigate reactive hypogly…

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61 | Changing eating habits, fueling for a 5+ hour marathon, glycogen storage and cramping in the heat, a lot more 43:54

9M ago43:54

43:54

We’re back to our regular programming answering several listener questions! This week we dive into: Eating habits that lead to poor morning runs Tactics for changing habits and behaviors around eating Glycogen storage and cramps in the heat Fueling for a 5+ hour marathon A whole lot more! Want to be featured on the show? Email us at fuelforthesolep…

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BONUS EPISODE: A Discussion on The Drop Episode 179 with Dr. Phil Maffetone 44:48

9M ago44:48

44:48

We were overwhelmed with the response from The Drop podcast with Phil Maffetone, so we are bringing you a bonus episode to chat through what was said. We discuss: ✔ If “junk food” really turns off your aerobic system ✔ If sugar is as addictive as cigarettes ✔ If eating too many carbs affects your metabolism negatively ✔ If runners actually need car…

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60 | More Summer Tour Recaps, Travel Nutrition, Reasons our Clothes are Tight 48:00

9M ago48:00

48:00

We very briefly recap our last couple of tour stops and then dive into some listener questions all about travel. We chat about: ✔ The best protein bar options when you’re on the go ✔ What to pack when traveling during training or racing ✔ The correlation between anxiety and digestion ✔ Why our clothes might be tighter training through the Summer ✔ …

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59 | Live from Baltimore + Summer Hydration Tour + Your Hydration Questions 41:19

10M ago41:19

41:19

Alright, guys, the first half of this episode is just a recap of our Summer Hydration Tour. We do eventually chat about some hydration products and answers a few listener questions, including: ✔ What we think about the new NeverSecond Ice gels ✔ When it's necessary to hyper hydrate (or use a very high sodium product) ✔ Thoughts on zero calorie elec…

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58 | Fueling for Summer races, Ketone IQ and IV Hydration Infusions 40:32

10M ago40:32

40:32

This week we cover more listener questions and provide some insight into our Summer racing and fueling tactics. We dive into: ✔ How Meghann fueled for her 8K Win ✔ What we think of FastFood gels ✔ If Ketone IQ is as good as Sara Hall claims it to be✔ Why we used IV hydration infusions and if they’re actually a good idea ✔ A whole lot more! Want to …

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57 | Nutrition social media trends, new research on artificial sweeteners, the better bagel 44:51

11M ago44:51

44:51

This week we’re talking social media trends, artificial sweeteners and answering several listener questions. We dive into: ✔ Colostrum supplements ✔ The World Health Organization’s stance on artificial sweeteners ✔ The Better Bagel ✔ TikTok advice ✔ A whole lot more! Want to be featured on the show? Email us at fuelforthesolepodcast@gmail.com. This…

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56 | Nutrition and sport psychology with Emily Saul 1:05:14

11M ago1:05:14

1:05:14

This week we sat down with sports psychologist and licensed mental health counselor, Emily Saul. We discuss: ✔ The connection between nutrition and psychology ✔ Performance vs. desired “race weight” ✔ The psychology of underfueling and changing habits ✔ How to track data and nutrition the most effective and healthy way ✔ A whole lot more! Want to b…

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55 | Research studies and hydration testing with Nix Biosensor CEO, Meridith Cass 48:25

12M ago48:25

48:25

This week we discuss some recent articles and research, followed by a chat with CEO of Nix Biosensors, Meridith Cass. We cover: ✔ If body shape and size affects performance in the heat ✔ If wearing calf sleeves prevents GI issues in the marathon ✔ A deep dive into Nix Biosensors ✔ The importance of sweat rate and composition ✔ A whole lot more! Wan…

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54 | Nutrition strategies based on size, inexpensive marathon fueling options, Optygen HP supplements 52:03

12M ago52:03

52:03

This week goes a little off the rails. We answer a few listener questions and chat about: ✔ A deep dive into Momentous vital aminos ✔ How to properly fuel as a larger or smaller athlete ✔ Low cost options to eat properly during marathon training ✔ Optygen HP supplements ✔ A whole lot more! Want to be featured on the show? Email us at fuelforthesole…

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53 | A low carb study + your carb questions 38:16

1y ago38:16

38:16

This week, we dive into a low carb study and answer all your carb questions. We chat about: ✔ A low carb training study and the effects on performance ✔ Whether or not the “type” of carb matters in training ✔ Which types of carbohydrates are best for card loading ✔ Emma Bates’ fueling and hydration strategy at the Boston Marathon ✔ A whole lot more…

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52 | Rapid fire listener questions: beets, adaptogens, calcium, ashwagandha and more. 36:56

1y ago36:56

36:56

It’s another week of rapid fire listener questions! We discuss: ✔ Signs of not getting enough calcium and Vitamin D ✔ How beets affect running performance ✔ What adaptogens are, and if should we take them ✔ When to take supplements like ashwagandha and citrulline malate ✔ A whole lot more! Want to be featured on the show? Share your questions via t…

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51 | Tips for Racing the Boston Marathon and late start races 38:17

1y ago38:17

38:17

It’s Boston Marathon race week! We’re diving into your race day questions and discussing fueling needs for a late-start race. We cover: ✔ How to adjust your typical fueling strategy for a late start race ✔ What to eat the night before the big day ✔ If you should carb deplete prior to race weekend ✔ How to use and adjust the carb loading calculator …

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50 | What performance nutrition products are right for you? 37:23

1y ago37:23

37:23

This week we answer a listener question on selecting performance nutrition that works best for you. We discuss the different types, and review two of the most popular options right now: Maurten and UCAN. We dive into: ✔ The difference between UCAN and Maurten ✔ Slow vs. fast absorbing carbs and how it relates to performance ✔ What happens when you …

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49 | Our 3 Biggest Nutrition Mistakes 34:55

1y ago34:55

34:55

The FFTS Team (Meghann, Meaghan and Thomas) discuss some of their biggest sports nutrition mistakes and what they’ve learned (the hard way). They talk about: ✔ Why it’s important to fuel your long runs ✔ Why leg cramps might be related to hydration ✔ How Ferritin changes affect performance and why it’s important to get levels checked regularly ✔ Ho…

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48 | CBD & THC for runners 46:07

1y ago46:07

46:07

This week we sit down with Jesse Stanley, founder of Charlotte’s Web, a CBD company. Their whole-plant CBD extracts come in full-spectrum and broad-spectrum (THC-free) options, including the world's only broad-spectrum CBD certified NSF for Sport. In this episode, we talk to Jesse about: The difference between CBD and THC How CBD affects endurance …

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47 | Collagen for endurance athletes 36:25

1+ y ago36:25

36:25

In this week’s episode we answer a listener question and do a deep dive on collagen. We cover: ✔ Where collagen comes from and the different types ✔ Collagen boosters and vegetarian/vegan options ✔ What the research tells us about collagen ✔ How and when to use collagen ✔ A whole lot more! Want to be featured on the show? Share your questions via t…

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46 | Nutrition Tracking & Body Image for Runners 39:30

1+ y ago39:30

39:30

In this week’s episode we discuss nutrition tracking and body image. We discuss: ✔ When it’s best to use nutrition tracking ✔ The different approaches to tracking and forming habits ✔ The body image issues we all have ✔ How Meghann fueled for the Houston Half (and PR!) ✔ A whole lot more! Want to be featured on the show? Share your questions via th…

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45 | Plant-based Diets for Athletes 34:37

1+ y ago34:37

34:37

In this week’s episode we do a deep dive (and go off on several tangents) on plant-based diets. We cover: ✔ The differences between vegan, vegetarian and plant based diets ✔ The potential health benefits of a plant based diet ✔ The potential pitfalls of a plant based diet ✔ Understanding macro and micronutrients on a plant based diet ✔ A whole lot …

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44 | Worst Fad Diets You’ve Ever Followed + A Program You’ve All Been Asking For 45:41

1+ y ago45:41

45:41

It’s the episode you’ve all been asking for! We’re talking body composition goals, and of course, fad diets. We dive into: ✔ Cleanses, detoxes and the 1200 calorie-a-day diet ✔ Keto, Whole30 and Intermittent fasting ✔ What happens to your body when you follow these ‘fad diets’ ✔ Meghann’s new body composition program ✔ A whole lot more! You can reg…

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43 | Long run nutrition, hitting the wall, protein snacks and selecting the perfect race day fuel 39:12

1+ y ago39:12

39:12

This week we’re diving into several listener questions! We chat about everything from long run fueling to some of our favorite protein snacks. We tackle: ✔ Why you’re getting hungry mid-long run ✔ The factors involved with ‘hitting the wall’ ✔ Some suggestions for protein snacks, bars and powders ✔ Different strategies for selecting your race day f…

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42 | Fueling for larger athletes + energy drinks with Drew Whitcomb 45:45

1+ y ago45:45

45:45

This week Drew Whitcomb from WearTesters joins us for a fun discussion on fueling for larger runners. No surprise here, this one went off on several tangents. We discuss: ✔️ Marathon fueling strategies for larger athletes ✔️ The importance of hydration for larger athletes ✔️ How body composition affects fueling strategies ✔️ Why energy drinks may n…

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41 | Adjusting for Race Day Weather & Recovery 38:48

1+ y ago38:48

38:48

We’ve made it through the fall marathon season, and many of the races were warmer than we expected! So, what can we do mid-race when the weather doesn’t align with our goals? We dive into several scenarios and tactics, along with some post-race recovery. We discuss: ✔️ What to do in the days leading up to a marathon when the weather will be 60+ deg…

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40 | Treating deficiencies and improving training with supplements 37:03

1+ y ago37:03

37:03

Today we tackle a bunch of listener questions, all about supplements! We review how athletes are and should be using them and the risks associated with this unregulated industry. We cover: ✔️ When to take supplements: treating deficiencies and improving training ✔️ The benefits of Omega-3s for endurance athletes ✔️ The importance of timing and Coll…

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39 | Sleep for performance with Dr. Shelby Harris 48:21

1+ y ago48:21

48:21

Today’s episode of Fuel for the Sole, we have special guest Dr. Shelby Harris on the show! Dr. Shelby Harris is a licensed clinical psychologist who specializes in behavioral sleep medicine (BSM), working to improve the sleep of everyone from babies through older adults using evidence-based methods. In this episode, we discuss: ✔️ How sleep impacts…

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Fall Marathon Race Recap: Breaking down a 6+ Minute Marathon PR [Bonus Episode] 42:35

1+ y ago42:35

42:35

BONUS EPISODE! We’re calling this one a “Fall Marathon Race Recap” but really, we just discuss every detail of Meghann Featherstun's 6+ MINUTE PR at the Chicago Marathon. We dive into all of it, including: ✔️ How Meghann carb loaded leading up to race day ✔️ The changes she made throughout this training cycle ✔️ A play by play of the race, includin…

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38 | Dealing with Contradicting Nutrition Advice 42:47

1+ y ago42:47

42:47

In today’s episode of Fuel for the Sole, we discuss contradictory nutrition advice. We debunk and discuss several topics including: ✔️ Whether or not women can actually carb load ✔️ How many carbs per hour we can metabolize during a race ✔️ If race fuel is dependent upon your size and gender ✔️ If you should use real food or gels when racing ✔️ A w…

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37 | All things Ferritin 39:37

1+ y ago39:37

39:37

In today’s episode of Fuel for the Sole, we cover all things Ferritin. We answer several listener questions and dive into: ✔️The definition of ferritin and its relationship to iron ✔️Ways we lose iron and symptoms of low iron ✔️ When we should get tested and what blood panels to request ✔️ High iron foods ✔️ Meghann’s suggested supplements ✔️ A who…

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36 | Talking nutrition with other runners, fueling back-to-back marathons, poor sleep post long run 36:33

1+ y ago36:33

36:33

In today’s episode of Fuel for the Sole, we answer listener questions on fueling back-to-back marathons, poor sleep post long run and talking nutrition with fellow runners. We cover: ✔️ The best tactics when discussing sports nutrition with other runners ✔️ How to fuel for back to back marathons ✔️ Tips on recovering faster after a key race ✔️ What…

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35 | Factors in energy needs, hyperhydration + weight changes, pre-workout 38:03

1+ y ago38:03

38:03

In today’s episode of Fuel for the Sole, we answer listener questions on energy needs, hyperhydration and pre-workout. We dive into: ✔️ Factors that decipher energy needs ✔️ Weight changes related to hydration and recovery ✔️ What is in pre-workout supplements ✔️ Whether or not you should take pre-workout ✔️ Why ‘carbs’ are still a divisive topic ✔…

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34 | Running and RED-S 35:37

2y ago35:37

35:37

In today’s episode of Fuel for the Sole, we answer a listener's question about skipping periods during training. We also dive into RED-S and discuss: ✔️ What can cause a skipped period ✔️ The symptoms of RED-S for both men and women ✔️ The side effects of underfueling ✔️ Steps to take if you think you have RED-S ✔️ The importance of energy balance …

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33 | Fueling for triathlons 43:38

2y ago43:38

43:38

In today’s episode of Fuel for the Sole, we dive into Meghann’s Ironman 70.3 and answer a listener's question about fueling for triathlons. We cover: ✔️ Carb loading for a triathlon ✔️ How to adjust your race day nutrition and hydration for the heat ✔️ The importance of calculating your fluid and nutrition intake in advance ✔️ Fueling on the bike v…

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