Homestretch to Race Day

Fueling Without the Fuss—Myths, Mistakes & Fixes with Dr. Rachel Mitchell

You've been told to eat clean, cut carbs, and chase a race weight. But what if the thing holding back your performance isn't a lack of discipline — it's a lack of fuel? In this episode, we dig into the nutrition mistakes that trip up endurance athletes over and over again, from underfueling long runs to botching carb loads to chugging beet juice in a bus loading zone (yes, that happened).Dr. Rachel Mitchell is a former UAB 400-meter hurdler who discovered distance running later in life — and ran a 2:48 marathon to prove she belongs. She holds a PhD in Nutrition Science, co-authored the cookbook *Fueling the Family* with a foreword by Meb Keflezighi, and has spent years working privately with runners across the country. Rachel's approach is refreshingly anti-extreme: eat enough, eat steadily, and stop letting society's "lighter, faster" mentality sabotage your training.**We discussed:**1. Why underfueling and cutting carbs is the most common mistake among endurance athletes2. The "lighter, faster" mentality — and why runners who came to the sport to lose weight get stuck3. Rachel's pivotal high school moment: coaches told her to eat more, take extra bagels, gain five pounds of muscle4. Daily nutrition framework: well-rounded meals, 20–30g protein per meal, and steady hydration5. Lab testing worth doing — iron panels, vitamin D, thyroid, and bone density6. Supplements that actually move the needle: protein powder, creatine (including mental health benefits), and caffeine7. Carb loading done right: a 3-day protocol with rice, bagels, and potatoes — not pastries and sports drinks8. How excessive sugar during carb loading can cascade into dehydration and electrolyte loss9. Race-day cramping: electrolyte strategies, neuromuscular fatigue, and why pickle juice takes time to work10. GI issues explained — your blood goes to working muscles, not your gut — and how to train your digestive system00:00 - Intro & overview01:40 - Meet Rachel: sprinter-turned-distance-runner with a 2:48 marathon PR03:04 - Rachel's nutrition career: PhD at UAB, Aspire Sports Institute, private consulting04:57 - How "Fueling the Family" came to life & the Meb Keflezighi connection08:22 - The pivotal moment: why Rachel's coaches told her to eat more, not less11:32 - Biggest nutrition mistake: underfueling and cutting carbs12:44 - The weight-loss mentality runners can't shake14:59 - Fasted runs and how underfueling sabotages recovery for days17:00 - Daily nutrition framework: well-rounded meals, steady hydration18:38 - Protein targets for endurance athletes and why extremes backfire20:44 - Lab testing worth doing: iron, vitamin D, thyroid, bone density24:08 - Sweat tests: helpful or overkill for most athletes?27:00 - Supplements that move the needle: protein, creatine, caffeine29:00 - Why NSF certification matters — supplements are unregulated31:40 - Carb loading done right: 3-day protocol, what to eat and what to skip37:00 - Race-day cramping: electrolytes, neuromuscular fatigue & mid-race fixes41:00 - Why you should never weigh yourself during race week42:52 - Rachel's overtraining story: the cost of underfueling during her PhD45:01 - GI issues on race day: why your gut struggles and how to train it48:08 - The beet juice disaster: what not to do on race morning50:08 - Family-friendly meals from "Fueling the Family"54:00 - Lightning round: fasted runs, AG1, Oura ring, baking soda & more56:56 - Where to find Rachel & how to get the book58:19 - Next guest pick: Lauren Hendrix on prehab, rehab & triathlon fueling**Brought to you by:****Mealvana Endurance** — Download our app today: https://endurance.mealvana.io?utm_source=youtube&utm_medium=video&utm_campaign=s1e4Instagram → https://www.instagram.com/mealvana_endurance/**Where to find Dr. Rachel Mitchell:**Instagram → https://www.instagram.com/dr.rachruns_recipesBook: "Fueling the Family" → https://www.amazon.com/Fueling-Family-Rachel-Mitchell-PhD/dp/B0CHL96CQB

Running for Charities with Robin White

Running for Charity — How to Get Into World Marathon Majors & Actually Raise the Money (with Robin White) A lot of runners dream of racing the World Marathon Majors… and then get stuck on the words "charity minimum." In this episode, six-star finisher and beloved Birmingham community runner Robin White shares exactly how she's gotten into majors like New York and Tokyo through charity—and raised tens of thousands of dollars for causes she loves. Robin went from a self-described "non-athlete" who started running around age 30 to 21+ marathons, all six World Marathon Majors, and a daily run streak that began during COVID. She's been a Bell Runner more than a dozen times, running in honor of specific children and raising money for early-intervention services and girls' education. We discussed: 1. What the Abbott World Marathon Majors are and why they're so competitive 2. Different entry paths (lottery, qualifiers, tour operators, charity) 3. How charity entry works for New York, Chicago, and Tokyo (including Tokyo's bid-style system) 4. Choosing a charity that genuinely matters to you (Bell Center, Plan International / "Run for Girls") 5. How to write a strong charity application that goes beyond just the dollar amount 6. Shifting your mindset from "I feel bad asking" to "I'm advocating for people who can't ask" 7. Practical fundraising tactics: social posts, merch ("Run the Ham" shirts), silent auctions, brewery nights, raffles, bake sales, and workplace giving 8. Why thanking every donor—and telling their stories—builds community and momentum This episode is for you if: You want to run a World Marathon Major but feel intimidated by the fundraising You care about causes like early intervention or girls' education and want your miles to mean more You feel awkward asking for money and need both a mindset shift and concrete tactics Brought to you by: Mealvana Endurance - Science-based nutrition plans for endurance athletes. Personalized fueling strategies for runners, cyclists, and triathletes. Download our app today: https://endurance.mealvana.io [https://endurance.mealvana.io?utm_source=spotify&utm_medium=video&utm_campaign=s1e3] Our biggest takeaways: Read the blog post [https://endurance.mealvana.io/blog/2025/11/28/charity-runners-playbook-guide-fundraising/] Major Marathon Charity Guide: Read the guide [https://endurance.mealvana.io/blog/2025/11/28/major-marathon-charity-guide-timelines-deadlines/] Where to find Robin: Instagram → @runtheham [https://www.instagram.com/runtheham/] Where to find Mealvana Endurance: Website → endurance.mealvana.io [https://endurance.mealvana.io?utm_source=spotify&utm_medium=video&utm_campaign=s1e3] Instagram → @mealvana_endurance [https://www.instagram.com/mealvana_endurance/?utm_source=spotify&utm_medium=video&utm_campaign=s1e3] In this episode, we cover: (0:00) Intro & today's topic: running for a cause (1:36) Meet Robin: late-start runner, 21+ marathons, six stars & run streak (5:30) First Bell Center fundraiser & running in honor of specific children (10:21) What are the World Marathon Majors & how popular are they? (12:24) Ways to get in: lottery, qualifiers, tour operators, charity (14:30) Tokyo's charity system, bidding, and choosing Plan International (19:17) Writing a compelling charity application (story + track record) (22:40) Mindset shift: you're not asking for yourself, you're asking for others (28:35) Fundraising tactics that work: shirts, hats, art, silent auctions, brewery event (36:28) Raffles, bake sales, workplace giving & employer/nonprofit support (44:24) Selling stuff you already have (bread, cookies, clothing, hotel points) (47:11) How to follow and support Robin's Bell Center fundraising (51:11) Future guest ideas & love for local races that keep running joyful (52:52) Wrap-up, shout-outs to current fundraisers & what's coming next BTC Community members who are currently fundraising (please consider supporting them!) Jason Zajac: Support Jason [https://docs.google.com/forms/d/e/1FAIpQLSdQWlM62-cLqW_3A_BPYg3S5vTwlqThPdEqVBIkPfq9m7vJbQ/viewform] Kabeer Ahmed: Support Kabeer [https://www.givengain.com/project/kabeer-ahmed-running-for-a-cure/] If this episode helps, share it with a friend who's dreaming of a major marathon but nervous about fundraising ❤️

Endurance Beyond Sport with Dr. Michele Kong

Dr. Michele Kong wears more hats than most of us can imagine—pediatric ICU physician-scientist, ultramarathoner and Ironman finisher, mom of two, and co-founder of KultureCity, a nonprofit leading the global movement for sensory inclusion and invisible disabilities. In this episode, we go beyond race times and training plans to explore what endurance really looks like in a life like hers. You’ll hear how Michele grew up in a small fishing village in Malaysia, killed a giant snake as a kid(!!), navigated immigration to the American South, and then had her world turned upside down when her oldest son, Abram, was diagnosed with autism and told he would “never amount to anything.” Instead of accepting that verdict, she and her husband chose a different story—one that ultimately led to KultureCity and a global movement toward true inclusion. We talk about:  • Growing up on the island of Borneo and learning service from educator parents • Culture shock, Southern fried chicken, and funny ER language mishaps • Abram’s autism diagnosis, why labels aren’t destiny, and how seeing one child clearly can change how you see the whole world • The birth and growth of KultureCity: sensory rooms, staff training, and rethinking “access” for people with invisible disabilities • How a single incident at an NBA arena helped bring KultureCity to national stages and stadiums • Why 1 in 4 people live with an invisible disability—and what that means for how we design our communities • Michele’s journey into endurance sports: from hating running to 25–30 marathons, 100-mile ultras, and an Ironman • Using running as a place to process grief, stress, and big life transitions • Training her way up from marathon to 50 miles to 100K to 100 miles, plus learning to swim for Ironman (including same-day flights for swim lessons!) • Saying “no” in order to show all the way up for what truly matters—family, friends, patients, and communityRun for inclusionMichelle shares more about KultureCity’s Birmingham half marathon & 5K—an inclusive, flat, and fast race where many runners do their very first 5K or half. If the episode moves you, consider signing up, supporting a runner, or sharing the race with a friend: https://www.kulturecity.org/birmingham-race-2025/ Follow KultureCity: Instagram → https://www.instagram.com/kulturecity/Follow Mealvana EnduranceInstagram → https://www.instagram.com/mealvana_endurance/Newsletter → https://dub.sh/PzUzJ2L If this conversation resonates: • Subscribe to the channel for more stories at the intersection of endurance sports, community, and purpose • Rate & review the Mealvana Endurance Podcast wherever you listen • Share this episode with a friend, teammate, or family member who needs to hear Michelle’s storyGiveawayWe’re giving away a limited number of 1-year free access ($100 value) to the Mealvana Endurance nutrition app (science-based fueling + simple meal planning). Sign up → https://mailchi.mp/58f0f438a3b3/suyio54v0m

Homestretch to Race Day

Giveaway 🎁 We’re giving away a limited number of 1-year free access ($100 value) to the Mealvana Endurance nutrition app. We use science-backed, evidence-based methods to take the guesswork out of fueling and meal planning. Sign up here [https://mailchi.mp/58f0f438a3b3/suyio54v0m]! Mealvana Endurance Podcast Episode: Race-week & Race-day: tapering, carb-loading, pacing, and mistakes to avoid (with Coach Alex Morrow) 💌 First thing first — join the newsletter [https://mailchi.mp/957019b5f76d/newsletter]: race-week checklists, fueling guides, and new-episode drops Most runners grind for months… then “wing it” the last two weeks. In this coach-friendly episode, Coach Alex Morrow (Resolute Running) lays out a no-drama plan for tapering, carb-loading, travel logistics, and pacing — plus the mindset trick he gives athletes at mile 20 (“go fishing”) to finish strong without staring at your watch. What you’ll learn * The biggest tapering mistakes (and how to keep structure while reducing volume) * How to handle strength/yoga during taper without arriving fatigued * A simple, modern carb-loading approach (by plate percentages) * Caffeine, fiber, electrolytes: what to use, what to avoid, and what to test in training * Travel & logistics checklist so race week doesn’t unravel your prep * Rookie race-day mistakes to skip (expo walking tours, adrenaline starts, missing kit) * Pacing 101: even vs. positive/negative splits, course-specific tweaks (Boston vs. Chicago) * The mile-20 “go fishing” strategy to keep moving and finish with confidence * Smart gel strategy (why you should carry your own, and how often to take it) Timestamps Intro & overview — 00:00 Meet Coach Alex Morrow — 00:39 Why we launched the podcast & goals — 01:31 Dream guests & inspiration — 05:01 Tapering: the most common mistakes — 06:29 How to taper workouts (keep the format, cut volume/intensity) — 07:50 Strength/yoga during taper & the “taper tantrums” — 09:05 Nutrition during taper: should you cut calories? — 11:44 Carb-loading, updated: plate percentages & simple carbs day-before — 13:00 Caffeine, fiber, electrolytes & hydration — 17:40 Race-week travel & logistics checklist (carry-on the full kit!) — 20:31 Race-day rookie mistakes & morning setup — 21:22 Pacing 101: even vs. positive/negative splits — 25:05 Course strategy: Boston vs. Chicago — 26:36 Mind game for mile 20: “go fishing” — 27:38 Fueling & gel strategy (don’t rely on course supply) — 28:59 Coach Alex’s first-marathon story & lessons — 32:03 Why finishes feel emotional & why he coaches — 35:06 Where to find Coach Alex — 37:07 Outro & future resources — 38:49 Follow Coach Alex Morrow Alex is the founder of Resolute Running (Birmingham, AL), a nationally certified coach who’s helped hundreds of athletes reach their first marathon finish lines and major PRs. Instagram → https://www.instagram.com/resolute_run_coach Instagram → https://www.instagram.com/resolute_running Website → https://www.resoluterunning.com Follow Mealvana Endurance YouTube → https://www.youtube.com/@MealvanaEndurancePodcast Instagram → https://www.instagram.com/mealvana_endurance/