Fuel for the Sole

This week we chat all about Spring Energy gels and their not-so-awesome-sauce flavor. We also answer a few listener questions including: 

• How many carbs and calories are actually in the Awesomesauce Spring energy gels 

• Some gluten-free options for carb loading 

• If you should being taking protein mid-race 

• A whole lot more! 

Want to be featured on the show? Email us at⁠ [email protected]⁠. 

This episode is fueled by ASICS, RNWY and Cheribundi!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We love Cheribundi, especially after a hot run - stick a pouch in the freezer and come home to a frozen cherry pop! We’re happy to offer our listeners 20% off their purchase by using the code FUEL at checkout. Get yours today at Cheribundi.com. 

We’ve been using RNWY Collagen and loving it. Head over to ⁠https://rnwy.life/⁠ and use code FEATHERS15 for 15% off your purchase.

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 [email protected]⁠. 

This episode is fueled by ASICS and Cheribundi!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We love Cheribundi, especially after a hot run - stick a pouch in the freezer and come home to a frozen cherry pop! We’re happy to offer our listeners 20% off their purchase by using the code FUEL at checkout. Get yours today at Cheribundi.com.

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 [email protected]⁠. 

This episode is fueled by ASICS and Cheribundi!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We love Cheribundi, especially after a hot run - stick a pouch in the freezer and come home to a frozen tart cherry pop! We’re happy to offer our listeners 20% off their purchase by using the code FUEL at checkout. Get yours today at Cheribundi.com.

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 hydration mistakes you may have made on race day 

• A whole lot more! 

Want to be featured on the show? Email us at⁠ [email protected]⁠. 

This episode is fueled by ASICS!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]⁠. 

This episode is fueled by ASICS!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]⁠. 

This episode is fueled by ASICS and RNWAY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We’ve been using RNWY Collagen and loving it. Head over to ⁠https://rnwy.life/⁠ and use code FEATHERS15 for 15% off your purchase. 

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 whole lot more! 

Want to be featured on the show? Email us at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWAY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We’ve been using RNWY Collagen and loving it. Head over to ⁠https://rnwy.life/⁠ and use code FEATHERS15 for 15% off your purchase. 

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 [email protected]. 

This episode is fueled by ASICS and RNWAY!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We’ve been using RNWY Collagen and loving it. Head over to https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

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 whole lot more! 

Want to be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS and RNWY!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We’ve been using RNWY Collagen and loving it. Head over to https://rnwy.life/ and use code FEATHERS15 for 15% off your purchase. 

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 [email protected]. 

This episode is fueled by ASICS!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS!
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS! Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 us at [email protected]. 

This episode is fueled by ASICS!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS and Kodiak! 

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS and Kodiak! 

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.
We’re enjoying the new Kodiak PEAK Oatmeal which was made specifically for people who live an active lifestyle. It comes with 20g of protein 40% less sugar than original Kodiak oatmeal packets. Head over to www.kodiakcakes.com/BIR for 20% a PEAK Oatmeal bundle.

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  
• Why electrolytes are so important for marathon runners 
• A whole lot more! 

Want to be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS and Kodiak! 

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

We’re enjoying the new Kodiak PEAK Oatmeal which was made specifically for people who live an active lifestyle. It comes with 20g of protein 40% less sugar than original Kodiak oatmeal packets. Head over to www.kodiakcakes.com/BIR for 20% a PEAK Oatmeal bundle.

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 [email protected]. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 hypoglycemia
• Carb loading tactics 
• Why you might be feeling hungry all the time  
• A whole lot more! 

Want to be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS! Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 carbohydrates   

✔ A whole lot more! 

Want to be featured on the show? Email us at [email protected].

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   

✔ A whole lot more! 

Want to be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 electrolyte drinks

✔ Signs of dehydration  

✔ A whole lot more! 

Want to be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS! 

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 be featured on the show? Email us at [email protected]. This episode is fueled by ASICS! Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected]. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 be featured on the show? Email us at [email protected]. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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! 

Want to be featured on the show? Email us at [email protected] to be featured. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 [email protected] to be featured. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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! 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 the Anchor App (just click the 'message' button) or email us at [email protected] to be featured. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 

✔ A whole lot more! 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured. 

This episode is fueled by ASICS! 
Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 mix sodium with the Maurten hydrogel 

✔ The latest products from Maurten  

✔ A whole lot more! 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured. 

This episode is fueled by ASICS! 

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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

✔ How under-fueling during the taper affects race day

✔ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 athletes
• What to look for (and avoid) when selecting your CBD products
• Where CBD is headed in the future
• A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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 the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 register for Meghann's body composition program here: https://www.featherstonenutrition.com/bodycompseries/

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 fuel

✔ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 not be your best choice

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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+ degrees 

✔️ The causes behind mid-race nausea and GI distress

✔️ Why you may be developing muscle cramps late in the race

✔️ Reflecting on your race and adjusting for the future

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 Collagen supplementation

✔️ If we really need green powders/supplements

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 athletes and how many hours we actually need

✔️ Traveling for races and changing time zones

✔️ Sleep hygiene and bedtime routines you should be implementing

✔️ Melatonin, magnesium and other sleep aids

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

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, including when she took in gels and hydration 

✔️ What Meghann attributes to her successful race day

✔️ And a whole lot more!

This is a fun one, guys!

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 whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 might be causing your poor sleep after long runs and workouts

✔️ Nutrition tips for better sleep

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 throughout the day

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

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 vs. the run

✔️ How Meghann fueled for her successful 70.3

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we answer two listener questions! First, we discuss exercise induced hypoglycemia and blood glucose levels, then we chat about the different types of gels and amino acids. We cover:

✔️ Exercise induced hypoglycemia

✔️ The new guidelines for carb intake during exercise

✔️ How to balance glucose levels

✔️ If gels with amino acids are beneficial

✔️ Why engineered sports fuel is recommended

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This week on Fuel for the Sole, we answer two listener questions about nutrition and aging. We dive into:

✔️ What nutritional adjustments are required as we age

✔️ The greatest factors for weight changes as we get older

✔️ The importance of recovery nutrition

✔️ How menopause affects our performance

✔️ How to adjust nutrition after menopause

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

It’s another episode of rapid fire listener questions! This week we discuss all sorts of nutrition and hydration topics, from how to fuel for back to back races to intermittent fasting. We cover a lot, including:

✔️ Energy dense foods to refuel your workouts

✔️ Intermittent fasting and training/racing weight

✔️ How to fuel for back to back races

✔️ Some foods and supplements for a faster recovery

✔️ Training your gut for race day

✔️ A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we take a deep dive into hydration. We cover:

✔️  General hydration needs for runners

✔️  The signs of dehydration and how to recoup losses

✔️  How to calculate your sweat rate

✔️  The importance of understanding your sweat composition

✔️  A whole lot more!

Calculate your sweat rate here: https://www.featherstonenutrition.com/hydration/ 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we answer a listener question that’s all about race day hydration and fueling. We cover:

✔️  Making a race day hydration and fueling plan

✔️  How and where to carry all your race day fuel

✔️  How to time nutrition with hydration

✔️  How elites fuel during race day

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

RSVP to the Summer GRIT Party: https://mailchi.mp/believeintherun/rsvp

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we answer more listener questions! First, we talk about fueling two-a-days, followed by a discussion on ferritin and iron levels and a few more hydration and electrolyte questions. We cover:

✔️  Best fueling strategies when working out twice a day

✔️  Understanding iron and ferritin levels

✔️  How to increase ferritin levels through food and supplementation

✔️  The best ways to ingest sodium and electrolytes while racing

✔️  If you should only drink water with your gels

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we answer two listener questions. First, we talk about nutrition periodization -- a planned, purposeful, strategic nutrition approach to enhance training adaptations, followed by a discussion on cooking oils and the different types of fat. We cover:

✔️  The goal of Nutrition Periodization

✔️  The three main phases of training

✔️  How to adjust nutrition based on training load

✔️  The difference between saturated, unsaturated and trans fats

✔️  The different types of cooking oil and their uses

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

BONUS EPISODE! In this episode of Fuel for the Sole Meghann and Meaghan recap their Boston Marathon experiences. From carb loading to race day logistics you get a play by play on how they each reached the finish line under 3 hours. 

In today’s episode of Fuel for the Sole, we talk about preparing for race day! We answer follow up questions from our initial carb loading discussion and chat through race day nutrition mishaps and solutions. We cover:

✔️  Fuel utilization during running and racing

✔️  The optimal time to carb load

✔️  How to calculate your personal carb intake requirements

✔️  Weight gain during carb loading

✔️  Mid-race tactics for nausea and GI distress

✔️  A whole lot more!

Download Meghann’s Carb Loading Guide: https://www.featherstonenutrition.com/carb-loading/

RSVP for the Boston Bagel Run: https://bit.ly/BostonBagelRun

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In today’s episode of Fuel for the Sole, we talk all about food sensitivities, intolerances, and allergies! We cover:

✔️  The different between these three food reactions

✔️  What the data from food sensitivity tests actually means

✔️  The probable causes of your bloating and GI distress

✔️  If you should try an elimination diet

✔️  Our thoughts on the Everlywell test

✔️  A whole lot more! (stay for some outtakes at the very end)

RSVP for the Boston Bagel Run: https://bit.ly/BostonBagelRun

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

It’s rapid fire question week!  In today’s episode of Fuel for the Sole, we answer a slew of questions that you guys submitted over the past several months. We discuss:

✔️  The different types of sodium in your electrolyte drinks

✔️  The effects of running fasted all the time

✔️  If you should be doing “depletion runs”

✔️  Why you might be hungry all the time when marathon training

✔️  Cures for a sloshy stomach

✔️  A whole lot more! (stay for some outtakes at the very end)

Want to be featured on the show?

Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured. This episode is fueled by ASICS and InsideTracker!

Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In this Episode of Fuel for the Sole, we discuss some of the latest nutrition wearables, including Nutrisense and Lumen. We cover:

✔️  Why everyone is talking about metabolic flexibility

✔️  What a CGM (continuous glucose monitor) is and what it’s used for

✔️  Who can benefit from tracking this information

✔️  The data and nutrition technology we expect to see in the future

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This episode of Fuel for the Sole is powered by ASICS. Head over to ASICS.com and sign up for a OneASICS account. It’s completely free and when you sign up you will receive 10% off your first purchase. You also gain access to exclusive colorways on ASICS.com, free standard shipping, special birthday month discounts and more.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In this Episode of Fuel for the Sole, we discuss all things protein. Sports dietician, Meghann Featherstun, gives us a solid overview on the different types of protein, how much we (runners) need on a daily basis, and the importance of protein timing. We also discuss:

✔️  What to look for when choosing a protein powder

✔️  When you should use a collagen supplement

✔️  If plant based proteins are OK for endurance athletes 

✔️  Some less common, ideal protein sources

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Cory’s question about weight loss. We’ve covered this topic in Episode 4, but we keep receiving questions about weight loss while running, so we’re tackling it again. This time we talk about:

✔️  The first steps to take when prioritizing weight loss

✔️  Why energy balance is so important

✔️  Myths about fat, willpower and metabolism

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 20% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Jamie’s question about sugar. It’s pretty common for runners to worry about their sugar consumption, so we’re here to set the record straight. We discuss separating daily vs. performance nutrition and dive into:

✔️  The difference between added and natural sugars

✔️  Should we (runners) follow AHA and FDA guidelines for sugar intake

✔️  Myths about high fructose corn syrup and alcohol

✔️  Whether you should opt for real or artificial sugar

✔️  A whole lot more!

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we bring back Mary Johnson from Life Run Perform to chat all about the Breaking 3 Project. This one goes a little off topic (don’t they all?), but we think you’re going to love it. We discuss:

✔️  Coming back to running after pregnancy

✔️  How the Breaking 3 Project came to be and what it’s all about

✔️  How Meghann worked with the group on nutrition

✔️  The three main nutrition changes helped these women break 3 hours in the marathon

✔️ The benefit of group training and racing

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Elliott’s question about caffeine. We discuss:

✔️  How much caffeine is too much caffeine

✔️  Should you cut back on caffeine before a big race

✔️  Does caffeine enhance performance

✔️  The good and bad side effects of caffeine

✔️  And a conversation about eating around the holidays

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Austin and Elsie’s questions about all things calories. We discuss:

✔️  How to calculate your daily calorie needs

✔️  Why your fitness tracker is probably not accurate

✔️  Whether or not you should fluctuate calories based on daily activities

✔️  The difference between counting calories and counting macros

​​✔️  The importance of calorie timing and a discussion on intermittent fasting

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Mack’s question about fueling for a half marathon vs. a marathon. We discuss carb loading for the different distances and the nutrition and hydration strategies for each. We also dive into:

✔️  The best time to fuel during a half marathon

✔️  Why you shouldn't take fuel for certain distances / effort levels

✔️  Hydration strategies from the 5K to the marathon

✔️  And some candid discussion around body composition concerns and performance

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Elisa’s question about who to trust. We dive into Meghann’s credentials and what makes her a professional along with the red flags to look for when ingesting advice on Instagram. We also chat about:

✔️  Why food elimination is not the best strategy  (unless we have an allergy)

✔️  Why we’re all talking about ‘burning fat for fuel’

✔️  Who we need to listen to as performance based runners

✔️  Some bonus content about how our hydration needs change through the winter

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Toms’ question about drinking alcohol during training. We discuss the effects of alcohol on performance and whether or not you should eliminate alcohol entirely before a big race. We also chat about ‘junk food’ and the best times to incorporate these foods into your training.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Chris’ question about post run recovery. We discuss whether or not you should be using recovery drinks, the appropriate carb and protein breakdown, and the recovery window you really need to nail. We also chat about alcohol, what supplements can help reduce inflammation and the role of hydration.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Ally’s question about how much fuel to take on race day. We chat about whether you should use mile markers or timing for nutrition reminders, how to strategically use caffeine on the course, where to store all your fuel, if you need to adjust your strategy based on weather, and a whole lot more. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Jaclyn’s question about taper week. We discuss what your nutrition should look like the days leading up to race day and how the body stores fuel. We chat about how to effectively carb load, what race distances require carb loading and why practicing race day fueling ahead of time is so important. Trying to figure out your carb loading plan? Download your free guide: https://mailchi.mp/1fbc32d0dbf2/carb-load-guide 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Nick G’s question about using nutrition to aid recovery. We dive into the ‘peak week’ of training and discuss the roles that sleep, hydration and nutrition have in your recovery. We talk about anti-inflammatory foods, supplements, and how to adjust your macros as you increase training volume and intensity.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel

In this episode of Fuel for the Sole, we answer Kara Lombardo’s question about the menstrual cycle and how we can use nutrition to help alleviate some of the negative side effects. We discuss the three phases of your cycle, what to expect from your training during each of these phases, and how to adjust your nutrition and hydration to align. We also discuss birth control, supplements and why racing on your period might actually be the best time.

BONUS: (36:37) We answer Philip Kallenberg’s question about what type of carbs we should be eating and when.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Nick Alexander’s question about the little mistakes runners make. We discuss why calorie counting and using apps like MyFitnessPal can lead to bad habits, the importance of balancing nutrition throughout the day, and how we can all normalize taking nutrition out on the run. We also chat about the misconception of gels and GI issues, myths about hydration, and if you actually need to take supplements.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Sarah Hanson’s question about carbs! We dive into the science behind carbs, why they are the preferred fuel source for endurance athletes and how many grams per day you need, regardless of activity level. Meghann also gives us her take on intuitive eating, signs you may be under fueling, and some of the amazing non-performance related benefits of eating sufficient carbs.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Kelly Maxey's question on how to build muscle through nutrition, running and strength training. To help us answer this question, we bring in Lift, Run, Perform Founder and Coach, Mary Johnson. We discuss the importance of nutrient timing, how to effectively fuel for a run + strength workout, and why endurance athletes are able to see vast improvement to body composition and performance by incorporating strength training with proper nutrition. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In this episode of Fuel for the Sole, we answer Grant Den Herder's question about weight loss while training, a very popular topic among runners. We dive into why it’s important to prioritize our goals and how to find our optimal body weight for performance. We also discuss the importance of nutrition timing and properly fueling our runs. Lastly, we discuss the mental side of nutrition, including disordered thoughts about food and body image. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In the third episode of Fuel for the Sole, we answer Tamanna Singh's question about Generation UCAN, the effects of slow releasing carbs vs. fast releasing carbs and what "burning fat for fuel" really means. We also talk about how to choose the best fuel source and some of the science behind Maurten. Lastly, we follow up on Thomas' blood test results after his marathon and the effects of the vaccine. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In the second episode of Fuel for the Sole, we answer Carrie Johnson's question about fueling through injury. We discuss the importance of protein, helpful supplements for healing faster and why nutrition may be the reason you're getting injured in the first place. We also dive into the two main types of injuries for runners: bone (stress fracture, reaction) and soft tissue (tendon, ligament, muscle) and the best approaches for each. Lastly, we talk about Thomas' latest marathon and recovery.

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

In the first episode of Fuel for the Sole, we answer Caryn Just's question about hydrating properly in the Summer. We discuss the importance of knowing your daily hydration needs, sweat and sodium rates, and how to acclimate to the Summer heat and humidity faster. We also dive into some common misconceptions about hydrating, the effects of alcohol and why you shouldn't take nutrition advice from non-sports dietitians on Instagram. 

Want to be featured on the show? Share your questions via the Anchor App (just click the 'message' button) or email us at [email protected] to be featured.

This show is sponsored by InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.

Fuel for the Sole is a podcast hosted by Believe in the Run and sports dietitian, Meghann Featherstun. Together they answer your questions about nutrition, hydration and the effects it has on performance. They’ll discuss the latest tech gadgets, nutrition products on the market and bring in the occasional specialist. Send in your questions on the Anchor App (just click the 'message' button on this page: anchor.fm/fuelforthesole) or email them to [email protected]!