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Sponsored by Microcosm Coaching and Fly Nutrition.

Happy New Year! It’s the season of crash diets and bad advice, so we’re here to cut through the noise with evidence-based answers to your nutrition questions.

In this episode, we’re covering:

• How to pick the best protein powder (and why Kylee has a lot of opinions).
• The secret to knowing if you’re eating enough without counting calories.
• Tips for finding the right gel without losing your mind.
• How to challenge bad diet advice when you hear it.
• Does compression therapy actually work, or is it a scam?
• How plant-based athletes can boost their ferritin levels.
• And more listener questions!

Start your year off with smarter fueling and real talk—no BS, no quick fixes, just sustainable solutions that work.

Join the Feisty Fueled Challenge!

Kylee and Zoë wade into the murky waters of "racing weight"—a concept that’s been messing with athletes’ heads since the early days of endurance sports. From ancient Greek wrestlers sweating it out in bathhouses to modern-day endurance athletes chewing gum to spit out extra grams (yes, that’s a thing), the obsession with weight and performance has a long, bizarre history.

We unpack the origins of this idea, critique the pseudoscience and harmful messaging it often comes with, and dig into why lighter doesn’t always mean faster. Along the way, we examine why weight has become such a fixation in endurance sports and how that obsession can derail not just your performance, but your overall health.

Whether you’ve been told you need to hit an “ideal weight” to perform your best, or you’re just curious about why athletes fixate on the scale, this episode is a deep dive into why chasing racing weight can do more harm than good. Spoiler alert: You’re more than your power-to-weight ratio.

Tune in for the history, the science, and the many reasons you don’t need a scale to measure your worth—or your speed. Plus, a surprising history lesson involving figs, bloodletting, and why we don’t recommend using Horny Goat Weed to prep for your next race.

Ask Kylee and Zoë Anything! We're looking for listener questions for an "Ask Us Anything" episode in the New Year!

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In this episode, Kylee and Zoë dive unpack the history of superfoods and why the term might have more to do with marketing than science (spoiler alert, I guess?). We debunk some popular superfood myths and examine the downsides of being hyper-reliant on any one food or ingredient when it comes to maximizing health and performance. Then, we walk through the foods with a strong base of evidence for improving athlete performance and adaptations.

Plus, some spicy takes about bananas. Checkmate, atheists!