Fuel For The Sole public
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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. Share your questions via the Anchor App (just click the 'message' button) or email us at fuelforthesolepodcast@gmail.com to be featured on the show.
 
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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…
 
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…
 
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…
 
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…
 
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…
 
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…
 
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…
 
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 ✔…
 
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 …
 
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…
 
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 g…
 
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 w…
 
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 ✔️…
 
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.featherstone…
 
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 …
 
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 f…
 
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 ph…
 
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 requir…
 
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 …
 
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 th…
 
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 expec…
 
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 colla…
 
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 …
 
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 F…
 
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 Megha…
 
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 …
 
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 macro…
 
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 le…
 
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 a…
 
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 th…
 
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…
 
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 …
 
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. Tryi…
 
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 inten…
 
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 als…
 
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 misc…
 
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 t…
 
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 e…
 
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, w…
 
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 resul…
 
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,…
 
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 …
 
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 A…
 
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