Fuel for the Sole

We talk with Amory about all things marathoning and what it took to break three hours after 40. She walks us through the lessons along the way: divorcing her data at Chicago in 2019, redefining her race at Boston in 2021, asking better questions at CIM in 2024, and finally embracing change at Boston in 2026. Amory is a wealth of knowledge and an absolute joy to talk to. 

You can find Amory at https://www.amoryrowesalem.com/

In this episode of Fuel for the Sole, we dig into a new protein option we’ve been trying, Bold Bars, share a success story from Berlin, and then tackle your questions. We cover what to know about the new ferritin guidelines, whether it’s OK to make your own sports nutrition, how to fuel for an evening race, and how soon you should expect results from your collagen supplement.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Emily Saul is back, and she's a favorite of ours and yours. This time we learn more about her background and how she ended up with a master's in sport psychology. We also get into the transitions a lot of runners go through, like coming back from a break, whether that's injury, pregnancy, or just a choice you made, and learning to meet your body where it is right now. As always, Emily sends us off with some great advice. 

You can find Emily at https://www.esaulmovement.com/ 

In this episode of Fuel for the Sole, we get into what might be behind those mid-race cramps. We break down the difference between leg cramps and diaphragm cramps and share a few ways to help prevent both. We also take a listener question about electrolytes (and whether all these companies are just a scam), then wrap up with how to come back from big injuries like stress fractures.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

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We sat down with five women (Kari Harman, Hannah Punt, Cait Ryan, Meghan Vogt, Tonie Williams) from the original #LA100, the group that ran the 2026 LA Marathon with ASICS after 16 weeks of coaching from the Megs. We get into the highlights, the hard parts, and how this crew has stayed so tight long after race day. Plus, we have some exciting news to announce! 

You can apply for LA100 2027 here: https://la100.run/

This week on Fuel for the Sole, we're fresh off Sydney — recapping our carb loading strategy, some of the highlights and discussing what went wrong for Thomas in Chamonix (spoiler: leg cramps). Then we get into your listener questions, including a sleep drink supplement worth talking about and whether mixing pure maltodextrin with electrolytes is actually a good idea.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneAS...

This week on Fuel for the Sole, we debunk an Instagram post about carb-loading, break down what the NSF for Sport certification actually means, share fueling suggestions for a modern-day pentathlon, and dig into race-day nutrition and hydration strategies for the Berlin Marathon.

Want to be featured on the show? Email us (written or an audio file!) 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 fi...

This week on Fuel for the Sole, we're talking about fueling for slow, long runs and how that relationship with fueling shifts in the endurance space. We also answer a listener question on collagen — specifically, which types are actually worth taking as an athlete. And finally, we dig into that study making the rounds claiming daily artificial sweetener intake (about what you'd get from a can of diet soda) is linked to significantly faster cognitive decline compared to lower intake.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠...

This week on Fuel for the Sole, we dig into the new caffeine guidelines, quality (and fast) post-run protein sources, how to fuel a night run, and our take on the best cost-effective bulk buys for an active lifestyle at Costco, BJ's, and Sam's Club. 

Want to be featured on the show? Email us (written or an audio file!) 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...

This week on Fuel for the Sole, we tackle several listener questions. We get into how much water you actually need each day — and whether you might be overdoing it. We're digging into what's behind those post-run headaches and what you can do to prevent them. We're talking race day logistics — how to carry all your hydration and nutrition when it counts most. And finally, gummies versus powders — do collagen and creatine gummies actually deliver the same results? 

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episo...

This week on Fuel for the Sole, we're diving into broccoli juice shots — aka Nomio — since it's been all over our feeds lately. We also get into Lactate 60 gels and whether we should all be taking them, break down what actually qualifies as a heavy sweat race, and tackle the most important question of all: how do you fuel a Taco Bell 50K?

Interested in Meghann’s Group classes? Sign up here: https://www.featherstonenutrition.com/groupcoaching/ 

Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelforth...

This week on Fuel for the Sole, we're diving into your questions. Is potassium something you actually need to supplement - and if so, how? Does cooking with protein powder destroy its effectiveness? What should your Vitamin D levels really look like? And as temperatures start climbing, we're tackling rapid fire hydration questions you need heading into summer. Consider this your warm-weather episode. See also: Hydration Maxxing.

Interested in Meghann’s Group classes? Sign up here: https://www.featherstonenutrition.com/groupcoaching/ 

Want to be featured on the show? Email us (written or an audio file!) at⁠...

This week on Fuel for the Sole, we're tackling a bunch of your questions. We cover everything from waking up hungry in the middle of the night to whether you should be supplementing with Vitamin D, to managing race-day anxiety and its effect on your gut — plus, we break down what Isomaltulose (brand name Palatinose) actually is and whether it's worth your attention. We also off the rails, per usual.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASIC...

This week on Fuel for the Sole, we're tackling listener questions - and naturally, going off the rails along the way. We share an update on RNWY landing at Whole Foods, the races we have on our calendars, whether you actually need more sodium in the summer heat, why some BPN gels come with a daily limit, and why you can probably skip the carb load before your next 10K.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY...

This week on Fuel for the Sole, we're breaking down the recent sub-2 hour marathon performances from London, including a closer look at how each athlete fueled their record-breaking efforts. Then, we dive into your listener questions — and this week, it's all about the not-so-glamorous side of racing. From mid-race dizziness to post-race nausea and everything uncomfortable in between, we're tackling your most pressing GI concerns head-on.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!<...

This week on Fuel for the Sole, it's all about Boston Marathon Weekend. We're breaking down everything we did on the nutrition side to prep for and execute sub-2:55 marathons — from the carb loading strategy in the days leading up to the race, to pre-race fueling on race morning, to exactly what we took in mile by mile on the course. 

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for...

This week on Fuel for the Sole, we're diving into a new oral iron strip that's been making waves, sharing our thoughts on the recent UCAN scandal, and tackling a packed mailbag of listener questions. We cover the best gel alternatives to UCAN, how to properly carb load and fuel for a two-day race challenge, practical tips for managing runner's colitis, and strategies for getting more gels in on the run — without losing your mind or your stomach.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This...

This week on Fuel for the Sole, we unpack the David Bars allegations and go off the rails a bit—you know how we do. Then we get into your questions: why does body mass matter for carb loading but not race-day fueling? What's behind those cold sweats? Can you actually overdo it on protein? Why are gels so hard to get down mid-race? And what's really causing those dreaded mid-race pit stops?

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASIC...

This week on Fuel for the Sole, we recap the ASICS LA Marathon and hear from some of the incredible women of the #LA100. From first-time marathon finishes to new PRs and everything in between, these runners proved you can still have an amazing race—even on a tough day.

Want to be featured on the show? Email us (written or an audio file!) 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...

This week on Fuel for the Sole, we share the latest updates from our sponsor, RNWY, and dive into several listener questions. We cover dehydration during marathons, whether the timing of your nutrition and hydration impacts performance, how to get the most out of Meghann’s carb calculator (and why most runners should consider a three-day carb load), and the ongoing debate of chews versus gels on race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

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Our final conversation of the Move Her Mind Summit brings together ASICS elite athletes Makenna Myler, Val Allman, and Taliyah Brooks for an inspiring and candid discussion. Each of these remarkable women shares her journey into sport, what fuels her drive to compete, the obstacles she has faced and overcome, and her vision for 2026 and beyond. It was such a fun conversation, and we hope you enjoy listening as much as we enjoyed being part of it.

This week on Fuel for the Sole, we break down a “study” making the rounds on Instagram about DQ Blizzards and tackle several supplement questions, including berberine, urolithin, MCT oil, and the Santa Madre RESET gel.

Want to be featured on the show? Email us (written or an audio file!) 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 exclu...

To kick off the Move Her Mind Event Summit, we sat down with ASICS athlete Taylia Brooks and Olympian Allyson Felix to explore the different stages and transitions throughout life. From high school competition to the world stage, they shared lessons from their journeys at the highest level—reminding us that every chapter brings its own challenges, growth, and opportunities.

This week on Fuel for the Sole, Tim Noakes has entered the chat. We break down a new research study suggesting that just 10 grams of carbs per hour may be sufficient—and that carb loading might be unnecessary after all. Plus, we tackle listener questions on what could be driving high liver enzymes, what might be sabotaging your recovery, and why bloating shows up mid-run.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASI...

This week on Fuel for the Sole, we briefly touch on the new food pyramid before diving into listener questions—including the risks of overdoing sodium and hypernatremia, recommendations for iron supplementation, and whether the off-season is better spent focusing on muscle building or weight loss.

Want to be featured on the show? Email us (written or an audio file!) 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 rece...

This week on Fuel for the Sole, we’re diving into the predicted nutrition trends for 2026 — from the rise of high-fiber and high-protein foods to a renewed focus on gut health and minimally processed eating. We also tackle listener questions on ferritin and altitude, the buzzy new supplement Nomio, and whether you really need to train with the exact same gel you plan to use on race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

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This week on Fuel for the Sole, we break down our biggest takeaways from The Running Event — from exciting new brands to the trends shaping the future of endurance fueling. We also dive into some eye-opening information we uncovered about Generation UCAN (and yeah… it was pretty wild). To wrap it up, we answer listener questions on cutting back fiber before race day and take a hard look at a new supplement called Primal Queen, which may be the ultimate case study in what not to take — ever.

Want to be featured on the show? Email us (writte...

This week on Fuel for the Sole, we dive into the new trend of “fiber maxxing” and why it’s probably not for us. We also tackle listener questions on fueling and race intensity, whether downing a bunch of hot dogs can replace a nitrate supplement, and if it’s possible to “catch up” in a marathon after missing a few water stops.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to...

This week on Fuel for the Sole, we break down Thomas’ latest algorithm—one that’s somehow convinced he (and everyone else) should be taking nicotine. We also dig into the trending supplement creatine, answering your top questions, including the best time to take it and the difference between creatine HCL and monohydrate. Plus, we cover the Tokyo Marathon’s hydration rules and what runners need to know before race day.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

This week on Fuel for the Sole, we recap the highlights from the New York City Marathon and share the latest updates on the LA100 Group. We also tackle listener questions on several topics, including hyponatremia, hitting the wall, the difference between ferritin and iron, and why sponge cake might just be the ultimate pre-run fuel for your big workouts and races.

Want to be featured on the show? Email us (written or an audio file!) at⁠ [email protected]⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign...

This week on Fuel for the Sole, we’re celebrating Meghann’s third time taking (and passing!) her CSSD exam — and breaking down what that means and why it matters. We’re also diving back into the hot topic of lead in protein powders after a new study stirred up quite a bit of conversation. Plus, we answer your listener questions on: carb loading with gels, practical ways to add more fruits and veggies into your diet and maintaining healthy ferritin levels. 

Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelforthes...

The 12th stop of the Move Her Mind Event Series with @asics brought us to Oklahoma! We got to chat with Jess Wedel, mountain guide and cancer survivor and Skye Latimer, lifelong dancer and joy-bringer. Jess shared her experience of summiting Mount Everest, and how she leads teams through some of the world's most challenging terrain, while Skye shared her passion for dance at age 4 lead to dancing on sold-out stages and choreographing music videos. This conversation was so fun and inspiring and we hope you enjoy it.

This week on Fuel for the Sole, we talk about Starbucks new protein drinks, discuss weight loss and training, how to fuel for races that won’t be all-out efforts and coming back from injuries and pregnancy. 

Want to be featured on the show? Email us (written or an audio file!) 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...

Stop 13 (yes, we’re swapping stops 12 and 13!) of the Move Her Mind Event Series with ASICS took us all the way to Tokyo! 

We had the incredible opportunity to sit down with Deena Kastor - legendary marathoner and true ambassador of the sport - to talk about her journey from professional runner to passionate advocate. Deena shares her perspective on the barriers women have faced in running, the biggest shifts she’s witnessed over the years, and, of course, her take on the women’s marathon world record being broken - nearly twenty years after she set her own...

This week on Fuel for the Sole, we’re breaking down everything from race-day fueling in warm weather to the carb math you actually need for that critical first hour. We’ll also share the run-influencer advice we’d skip, and why Spring Energy gels is back in the chat. 

Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelforthesolepodcast@g mail.com⁠. 

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...

The 11th stop of the Move Her Mind Event Series with @asics brought us to Decatur, GA!  There, we had the chance to sit down with Allie Caminiti—art therapist, EMDR therapist, and run coach—to explore her journey into mental endurance training and ultramarathoning.

Allie shared how her passions for art therapy, trauma work, and coaching intersect in powerful ways, offering a unique perspective on both mental and physical resilience. This conversation was fun, inspiring, and eye-opening.

This week on Fuel for the Sole, we talk about the hot topic of Ro.Co, which is being advertised by Serena Williams. We also answer several listener questions, including hydration and GI issues, fueling for back to back marathons, what to eat for a late morning run and a whole lot more. 

Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelforthesolepodcast@g mail.com⁠. 

This episode is fueled by ASICS and RNWY!

Head over to⁠ ASICS.com⁠ and sign up for a OneASICS account. It’s completely...

The 10th stop of the Move Her Mind Event Series with ASICS took us to Louisville, Kentucky! We sat down with Julie Sergent, Physical Therapist and Founder of Sergent Wellness, for an insightful conversation on the power of strength training for women. We dove into common myths about physical therapy, practical routines, and everyday habits that can benefit us all.

We’ve got a couple more stops, so join us at a city near you and bonus points if you bring a friend who needs your support & encouragement to start a movement habit. And if you’re not...

This week on Fuel for the Sole, we’re diving into the new ferritin guidelines from the American Gastroenterological Association, breaking down protein intake and recovery after a 100-miler, unpacking the buzz around magnesium and what it really does—and covering plenty more along the way.

Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelforthesolepodcast@g mail.com⁠. 

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 rec...

The 9th stop of the Move Her Mind Event Series took us back to where we started, Washington D.C.! We sat down with Founder of Chocolate City Relay, Brittany Green, and Director of People + Culture and Community Marketing at Pacers Running, Elyse Braner to chat all about joy in movement and self care. We discussed the importance of rest and recovery, setting goals, finding community and shared some of our favorite races and events. 

We’ve got a few more stops, so join us at a city near you and bonus points if you bring a fri...