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PODCAST

Fuel for the Sole

Fuel for the Sole

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! Email us at fuelforthesolepodcast@gmail.com to be featured on the show. Disclaimer: This content is not intended to be a substitute for professional medical

health & fitness nutrition

All Episodes

00:38:03

35 | Factors in energy needs, hyperhydration + weight...

Fuel for the Sole ·

2022/08/30

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

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00:35:37

34 | Running and RED-S

Fuel for the Sole ·

2022/08/16

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

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00:43:38

33 | Fueling for triathlons

Fuel for the Sole ·

2022/08/02

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

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00:40:15

32 | Blood glucose changes + running and types of...

Fuel for the Sole ·

2022/07/19

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

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00:39:58

31 | Performance nutrition and aging

Fuel for the Sole ·

2022/07/05

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

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00:39:14

30 | Answering rapid fire listener questions, Part II

Fuel for the Sole ·

2022/06/21

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

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00:35:39

29 | Hydration for athletes 2.0

Fuel for the Sole ·

2022/06/07

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

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00:38:09

28 | Race day hydration and fueling strategies

Fuel for the Sole ·

2022/05/24

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 fuelforthesolepodcast@gmail.com to be featured. RSVP to the

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00:40:19

27 | Fueling for two-a-days, increasing ferritin...

Fuel for the Sole ·

2022/05/10

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

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00:35:29

26 | Nutrition periodization for enhanced training...

Fuel for the Sole ·

2022/04/26

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

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00:47:43

The Boston Marathon Recap [Bonus Episode]

Fuel for the Sole ·

2022/04/22

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. --- Send in a voice message: https://podcasters.spotify.com/pod/show/fuelforthesole/message

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00:39:30

25 | Race day carb loading, nutrition mishaps and...

Fuel for the Sole ·

2022/04/12

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:

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00:37:21

24 | What we need to know about food sensitivities

Fuel for the Sole ·

2022/03/29

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

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00:47:52

23 | Answering rapid fire listener questions

Fuel for the Sole ·

2022/03/15

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

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00:44:05

22 | The latest nutrition wearables for runners

Fuel for the Sole ·

2022/03/01

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

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00:37:11

21 | Protein for endurance athletes

Fuel for the Sole ·

2022/02/15

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

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00:42:56

20 | Weight loss and running

Fuel for the Sole ·

2022/02/01

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'

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00:38:20

19 | Sugar and performance nutrition

Fuel for the Sole ·

2022/01/18

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

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00:48:10

18 | Breaking 3 with Mary Johnson

Fuel for the Sole ·

2022/01/04

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

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00:30:20

17 | How Caffeine Affects Performance

Fuel for the Sole ·

2021/12/21

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 fuelforthesolepodcast@gmail.com to be featured. This

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