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Fuel for the Sole

Fuel for the Sole

By 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 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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Fuel for the Sole Intro

Fuel for the Sole

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27 | Fueling for two-a-days, increasing ferritin levels and race day hydration
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 fuelforthesolepodcast@gmail.com 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.
40:19
May 10, 2022
26 | Nutrition periodization for enhanced training adaptations
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 fuelforthesolepodcast@gmail.com 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.
35:29
April 26, 2022
The Boston Marathon Recap [Bonus Episode]
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. 
47:43
April 22, 2022
25 | Race day carb loading, nutrition mishaps and solutions
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 fuelforthesolepodcast@gmail.com 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.
39:31
April 12, 2022
24 | What we need to know about food sensitivities
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 fuelforthesolepodcast@gmail.com 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.
37:22
March 29, 2022
23 | Answering rapid fire listener questions
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 fuelforthesolepodcast@gmail.com 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.
47:52
March 15, 2022
22 | The latest nutrition wearables for runners
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 fuelforthesolepodcast@gmail.com 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.
44:06
March 01, 2022
21 | Protein for endurance athletes
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 fuelforthesolepodcast@gmail.com 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.
37:12
February 15, 2022
20 | Weight loss and running
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 fuelforthesolepodcast@gmail.com 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.
42:56
February 01, 2022
19 | Sugar and performance nutrition
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 fuelforthesolepodcast@gmail.com 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.
38:21
January 18, 2022
18 | Breaking 3 with Mary Johnson
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 fuelforthesolepodcast@gmail.com 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.
48:11
January 04, 2022
17 | How Caffeine Affects Performance
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 show is sponsored by @InsideTracker! For a limited time, InsideTracker is offering our listeners 25% off their entire store. Visit InsideTracker.com/fuel.
30:21
December 21, 2021
16 | All things calories
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 fuelforthesolepodcast@gmail.com 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.
37:56
December 07, 2021
15 | Race Specific Nutrition
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 fuelforthesolepodcast@gmail.com 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.
38:00
November 23, 2021
14 | Who to trust when it comes to sports nutrition
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 fuelforthesolepodcast@gmail.com 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.
35:52
November 09, 2021
13 | Alcohol and training
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 fuelforthesolepodcast@gmail.com 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.
38:04
October 26, 2021
12 | Nutrition for recovery
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 fuelforthesolepodcast@gmail.com 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.
34:35
October 12, 2021
11 | Race day fueling for optimal performance
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 fuelforthesolepodcast@gmail.com 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.
34:52
September 28, 2021
10 | Taper Week and Carb Loading
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 fuelforthesolepodcast@gmail.com 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.
44:11
September 14, 2021
09 | Fueling for 'peak week'
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 fuelforthesolepodcast@gmail.com 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
34:27
August 31, 2021
08 | Optimizing nutrition and hydration for your menstrual cycle
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 fuelforthesolepodcast@gmail.com 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.
41:36
August 17, 2021
07 | The common, "little" mistakes runners make
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 fuelforthesolepodcast@gmail.com 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.
38:14
August 02, 2021
06 | How carbs affect performance and how to scale them based on activity
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 fuelforthesolepodcast@gmail.com 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.
38:51
July 20, 2021
05 | Building muscle through running, lifting and nutrition
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 fuelforthesolepodcast@gmail.com 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.
40:19
July 06, 2021
04 | Balancing weight loss while training
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 fuelforthesolepodcast@gmail.com 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.
31:16
June 22, 2021
03 | Selecting the best long run 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 fuelforthesolepodcast@gmail.com 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.
33:55
June 08, 2021
02 | Fueling through Injury for a Faster Recovery
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 fuelforthesolepodcast@gmail.com 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.
29:29
May 25, 2021
01 | Hydrating for Performance
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 fuelforthesolepodcast@gmail.com 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.
32:17
May 11, 2021
Fuel for the Sole Intro
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 fuelforthesolepodcast@gmail.com! 
01:32
April 25, 2021