Fuel for the Sole

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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! 

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!

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!

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!

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!

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!

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/

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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!

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/ 

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!

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!

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!

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!

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)

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)

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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!

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!

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!

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!

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

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