Best Sponge Cake Podcasts (2025)

1
122 | The Running Event Recap, Generation UCAN Labels, Primal Queen and More 43:01

Play Pause

5h ago43:01

43:01

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 fib…

1
121 | Fiber Maxxing, Nitrates and Hot Dogs, Mid-Race Hydration Fails 34:40

9d ago34:40

34:40

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 o…

1
120 | Nicotine Trends, Creatine and Caffeine, Ketone-IQ Bottles and More 31:20

24d ago31:20

31:20

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 Ma…

1
119 | New York City Marathon, Hyponatremia, Hitting the Wall, and Fueling with Sponge Cake 38:07

1M ago38:07

38:07

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 wor…

1
118 | Lead in Protein Powders, Carb Loading with Gels, Maintaining Ferritin Levels and More 43:18

2M ago43:18

43:18

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 wit…

1
Move Her Mind Event Series with ASICS | Ep 12 | Jess Wedel and Skye Latimer 42:51

2M ago42:51

42:51

1
117 | Starbucks Protein, Weight loss and Training, Fueling at Lower Intensities, Returning to Run 43:52

2M ago43:52

43:52

1
Move Her Mind Event Series with ASICS | Ep 13 | Deena Kastor 34:56

2M ago34:56

34:56

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…

1
116 | Hot Marathon Season, Influencer Advice, Proper Carb Calculating and Salty Gels 40:02

3M ago40:02

40:02

1
Move Her Mind Event Series with ASICS | Ep 11 | Allie Caminiti, Art Therapist and Run Coach 41:56

3M ago41:56

41:56

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…

1
115 | Serena’s Ro.Co, Gatorade, Fueling Back to Back Marathons, and Carb Loading and Diabetes 33:24

3M ago33:24

33:24

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 …

1
Move Her Mind Event Series with ASICS | Ep 10 | Julie Sergent, Physical Therapist 36:42

3M ago36:42

36:42

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…

1
114: New Ferritin Guidelines, Post Race Recovery, Triple Magnesium and More 38:23

4M ago38:23

38:23

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 aud…

1
Move Her Mind Event Series with ASICS | Ep 9 | Brittany Greene and Elyse Braner 48:35

4M ago48:35

48:35

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…

1
113 | Boosting Immunity During Taper, Coming Back from Injury, Avoiding the Bonk and More 44:47

4M ago44:47

44:47

This week on Fuel for the Sole, we chat about a new Protein drink we tried (and love), our next/last Move Her Mind Stop and answer some listener questions including: how to avoid getting sick during the taper, the mental and physical side of coming back from an injury, fueling techniques to avoid bonking in training and racing and a whole lot more!…

1
Move Her Mind Event Series with ASICS | Ep 8 | Lindsey Gwirtz, Women Run Monterey 42:11

4M ago42:11

42:11

The ninth stop of the Move Her Mind Event Series brought us to beautiful Monterey, where we got to sit down with Lindsey Gwirtz, founder of Women Run Monterey. In our conversation, Lindsey shared her insights on balancing running, racing, and everyday life, as well as the story behind creating Women Run Monterey—a community that has not only empowe…

1
112 | The Best Post-Run Nutrition, Insatiable Hunger and Electrolyte Myths 44:25

5M ago44:25

44:25

This week on Fuel for the Sole, we chat about some of our most recent adventures and answer several more listener questions, including what you should be eating after your workout and before bed, why you might be ferociously hungry all the time, and if electrolyte drinks are really a scam. Want to be featured on the show? Email us (written or an au…

1
Move Her Mind Event Series with ASICS | Ep 7 | Asia Rawls 51:09

5M ago51:09

51:09

The 7th stop of the Move Her Mind Event Series landed us in Grand Rapids! We sat down with Asia Rawls, ASICS Ambassador and member of WeRUN313. A Division 1 NCAA qualifier and record holder from Eastern Michigan University, Asia has always championed the profound impact of running on both body and mind. She furthered her education at the University…

1
111 | Salty Carbs, Cannabis and all things Hydration 34:09

5M ago34:09

34:09

This week on Fuel for the Sole, we answer several more listener questions and discuss: RNWY’s new Salty Carbs product If non-water beverages count towards your hydration If cannabis actually dehydrates you The benefits and downsides to using a hydration pack A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at⁠…

1
Disordered Eating Series | Ep 3 | REDs and Running 31:39

5M ago31:39

31:39

In the third and final episode of our Disordered Eating Series, we dive into Relative Energy Deficiency in Sport (REDs) and its impact on runners. We break down what REDs is, the key signs and symptoms to look out for, and how under-fueling can affect hormones and overall health. We also discuss the recovery process—how to rebuild from a chronic en…

1
Move Her Mind Event Series with ASICS | Ep 6 | Emma Grace Hurley and Lauren Nemeroff 41:47

5M ago41:47

41:47

The sixth stop of the Move Her Mind event series with ASICS took place in the vibrant New York City! In this episode, we sit down with ASICS athlete Emma Grace Hurley and Lauren Nemeroff, co-founder of Flow State Creative, for an inspiring conversation about the power and resilience of female athletes. We explore how Lauren captures the strength an…

1
Fuel for the Sole | Disordered Eating Series | Ep 2 | Helping with Disordered Eating Thoughts as a Runner 30:09

5M ago30:09

30:09

In the second episode of our Disordered Eating Series, we explore the lingering disordered thoughts that can persist after eating disorder treatment and throughout the recovery journey. We discuss practical strategies for reducing negative food thoughts and old behaviors, and why it's crucial to ensure these thoughts don’t shape how we nourish our …

1
110 | Protein requirements for runners, Frog Fuel, sweat rates and more 47:42

6M ago47:42

47:42

This week on Fuel for the Sole, we answer several more listener questions and discuss: How to accurately calculate your protein needs If Frog Fuel is legit Average sweat rates and composition Hydration losses vs. intake during training and races A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelfortheso…

1
Disordered Eating Series | Ep 1: Recovery from Eating Disorders as a Runner 38:04

6M ago38:04

38:04

In the first episode of our Disordered Eating Series, we tackle the complex and deeply personal topic of recovering from eating disorders while maintaining a relationship with running. We answer listener questions and bring in expert insight from Lyndsie N. Romes, a registered dietitian with nearly a decade of experience working in the field of eat…

1
Move Her Mind Event Series with ASICS | Ep 5 | Britta Gauthier Aho – Motion PT 50:16

6M ago50:16

50:16

The fifth stop of the Move Her Mind event series with Asics was held in Minneapolis, MN! In this episode we chat with Britta Gauthier Aho, a pelvic health PT who works with runners through all stages of life, including pregnancy, perimenopause and menopause. We discuss how to modify your training and nutrition during these phases of life and what y…

1
109 | Fueling Fast Workouts, Race Day Hydration, How Different Carbs are Absorbed 37:24

6M ago37:24

37:24

It’s another week of answering listener questions, and this week we cover all sorts of topics, including: Fueling hard workouts Carrying and refilling handhelds during races The differences between liquid carbs and gels How to avoid mid-race pee breaks A whole lot more! Want to be featured on the show? Email us (written or an audio file!) at⁠ fuelf…

1
Move Her Mind Event Series with ASICS | Ep 4 | Abby Lokits and Lolita Sneed-Bryant 47:42

6M ago47:42

47:42

The fourth stop of the Move Her Mind event series with Asics was held in Nashville, TN. In this episode we speak with Lolita Sneed-Bryant, an RN, Certified Run Coach and Certified Health Coach and Abby Lokits, Executive Director of Free to Move, a non-profit advocating for Women’s Safety. Free to Move was started in memory of her late sister-in-law…

1
108 | Fueling for 50K, Homemade Gatorade and Mixing Maurten Gels and Sodium 45:42

7M ago45:42

45:42

It’s another week of answering listener questions, and this week we cover all sorts of topics, including: The difference between fueling for a marathon and a 50K If you should be mixing up your own Gatorade-like drinks If it’s OK to your Maurten gels with electrolytes Nutrition for osteoporosis A whole lot more! Want to be featured on the show? Ema…

1
Move Her Mind Event Series with ASICS | Ep 3 | Makenna Myler and Megan Connolly Morant 49:21

7M ago49:21

49:21

The third stop of the Move Her Mind event series with Asics was held in Ridgefield, CT. In this episode we chat with Asics-sponsored professional runner, Makenna Myler, who lives and trains in Utah. She placed 7th at the 2024 US Olympic Marathon Trials where she clocked a time of 2:26:14, just 10-months after giving birth to her son. We’re also joi…

1
107 | The Salty Episode 42:28

7M ago42:28

42:28

It’s another week of answering listener questions, but this we’re talking all things sodium! We discuss: Preparing for running in warmer climates Getting in enough sodium on a sensitive stomach Should you be getting your sodium through food or electrolyte drinks Nursing and taking electrolytes A whole lot more! Want to be featured on the show? Emai…

1
Move Her Mind Event Series with ASICS | Ep 2 | Emily Saul 58:02

7M ago58:02

58:02

The second stop of the Move Her Mind event series with Asics was held in Boston with the amazing Emily Saul. In this episode, Emily takes us through a guided visualization that left us all emotional and ready to take on 26.2. Whether you’re getting ready for a big race or just a big life event, this is a wonderful mindset practice. We’ve got severa…

1
106 | Carb depletion theories, increasing HDL (the "good" cholesterol), and GI issues while running 46:14

7M ago46:14

46:14

It’s another week of answering listener questions! In this episode, we discuss: If carb depletion before a big race has any ground What it means if you have low HDL and what might be causing it Why you may be feeling nauseous mid-race and how to fix it Tips for avoiding all kinds of GI issues during training and racing Want to be featured on the sh…

1
Move Her Mind Event Series with ASICS | Ep 1 | Dr. Dee Dlugonski and Tenia Fisher 28:25

8M ago28:25

28:25

We kicked off the Move Her Mind event series with ASICS in DC at the Cherry Blossom 10-Miler. This year, the Megs will be traveling around the country, hosting group runs and panels and bringing in experts to chat on all sorts of topics - keeping the conversations meaningful and impactful with the goal of getting more women moving. To kick-off the …

1
105 | Sodium tolerance, fueling for intensity, post-run dizziness, and macros and weight loss 45:25

8M ago45:25

45:25

This week on the podcast we answer a bunch more listener questions, including: If we can build a tolerance for sodium What distance and intensity we should carb load What might be causing our post-run light headedness Where to start when trying to lose weight while running Want to be featured on the show? Email us at⁠ [email protected]…

1
104 | Protein chips, expired gels, long commutes and fueling for a 4:30 marathon 43:37

8M ago43:37

43:37

This week on the podcast we answer a bunch of listener questions (with of course many tangents). We dive into: If protein chips count towards your overall daily protein intake Balancing nutrition and going back into the office daily If your sports gels really expire A whole lot more! Want to be featured on the show? Email us at⁠ fuelforthesolepodca…

1
103 | What to expect at Boston and London Marathon and Spring Race Prep 44:01

9M ago44:01

44:01

This week on the podcast we talk about what you can expect at the Boston and London Marathons this year. We dive into: What you can bring and what will be on course at London and Boston Carb loading and prepping for late race starts Caffeine and gel timing A whole lot more! Want to be featured on the show? Email us at⁠ [email protected]…

1
102 | Hobbs Kessler’s fueling tips, collagen vs. protein powder, Crank Sports gels and more 34:14

9M ago34:14

34:14

This week on the podcast we chat about Hobb Kessler’s go-to drink powder and answer a few listener questions. We dive into: The difference between collagen and protein powder Adjusting nutrition needs for different types of training Crank Sports gels A whole lot more! Want to be featured on the show? Email us at⁠ [email protected]⁠. T…

1
101 | Boosting ferritin, racing in the heat, and pre-run nutrition 42:53

10M ago42:53

42:53

This week on the podcast we get a quick update from Meghann on her injury, discuss a new product we love, and answer several listener questions, including: Why you may be struggling to increase ferritin levels Tactics for racing in the heat Gluten free pre-run options How many carbs to take before runs and workouts A whole lot more! Want to be feat…

1
100 | Meghann Featherstun’s Origin Story 1:09:22

10M ago1:09:22

1:09:22

It’s episode 100! If you’re familiar with The Drop podcast, you’ve heard Thomas and Meg’s origin stories, and today we’re diving deep into Meghann’s upbringing. We chat about: Growing up in Kent, OH Meghann’s journey to becoming a sports dietician How Featherstone Nutrition came to life The future of Featherstone Nutrition and how its evolved A who…

1
99 | Cordyceps mushrooms, practicing salt tabs, training while pregnant & more 44:42

11M ago44:42

44:42

This week on Fuel for the Sole, we get an update on Meghann’s injury and then dive into a bunch of listener questions, including: Taking salt tabs in the winter If you should try Cordyceps Mushroom supplements What to adjust while training during pregnancy How many servings of vegetables you should be eating A whole lot more! Want to be featured on…

1
98 | Heavy metals in protein powders, elevated HbA1c numbers, and fueling for cross-training 38:59

11M ago38:59

38:59

This week on Fuel for the Sole, we discuss a new research paper about heavy metals found in protein powders, and answer a bunch of listener questions, including: If athletes have higher HbA1c than the general public Which electrolytes you should be taking The importance of third party testing How to fuel on the bike A whole lot more! Want to be fea…

1
97 | The Diets, Fads & Trends to Leave in 2024 (and the Science Behind Them) 43:39

12M ago43:39

43:39

This week on Fuel for the Sole, we discuss a new performance gel study and then dive into all the recent fads and diets and the science behind them, including: Cleanses and detoxes Whole30 Taking GLP-1 for vanity weight loss Fasting “Clean” eating A whole lot more! Want to be featured on the show? Email us at⁠ [email protected]⁠. This…

1
96 | Injury prevention and the come back 53:51

12M ago53:51

53:51

This week on Fuel for the Sole, we dive into a hard topic: injuries. Meghann shares her personal setback and how she’s been healing, including: Why an injury happens in the first place Risk factors for stress fractures and other injuries What to do after a diagnosis The importance of fueling related to injuries The steps to ensure your physical and…

1
95 | Influencers, Calorie Calculators, Breaking 3 and Vegetarian Protein Requirements 49:02

1y ago49:02

49:02

This week on Fuel for the Sole, we answer more listener questions, and discuss the role of the influencer. We dive into: How to best calculate your general nutrition needs How much caffeine is really too much How the Megs used fuel and training to break 3 hours in the marathon Protein needs of a vegetarian A whole lot more! Want to be featured on t…

1
94 | Our running origin stories, sourdough starter, mid-race nausea and muscle cramps 44:51

1y ago44:51

44:51

This week on Fuel for the Sole, we answer more listener questions, but first we talk about our entry into the sport. We cover: How and why each of us (Meaghan, Meghann and Thomas) started running Sourdough experiments and if they’re worth the time What might be causing your mid-race nausea If sodium actually prevents muscle cramps A whole lot more!…

1
93 | Pre-run snacks, processed foods, Gatorade and our favorite packable lunches 34:46

1y ago34:46

34:46

This week on Fuel for the Sole, we answer a bunch of listener questions from racing to everyday training and more. We discuss: If graham crackers are truly the best pre-run option Thoughts on pop-tarts and processed foods Some great packable lunch options If Gatorade is as bad as everyone says it is A whole lot more Want to be featured on the show?…

1
Yapping About Taiwanese Hiphop and Fushigi Kei (LIVE SHOW) 1:05:34

1y ago1:05:34

1:05:34

/ᐠ｡ꞈ｡ᐟ\ Playlist: https://spoti.fi/3zE54VD Uff, life’s been crazy busy, but hey, I’m still around! (Follow @sisispongecake on Instagram if you wonder why.) This is part 2 of the live recording I did back in September, diving into East Asian music. In this half, we vibe to some alternative gems, including iconic tracks from Taiwanese hip-hop and the…

1
92 | Pre-workout, E-Gels, Legendary Foods and Carb Loading Fun Runs 42:45

1y ago42:45

42:45

This week on Fuel for the Sole, we answer a bunch of listener questions covering all sorts of topics. We dive into: The ingredients in pre-workout and which ones are OK to take Why no one is talking about E-Gels from Crank Sports If you should carb load, even if it’s not an “A” race If Legendary pastries are, in fact, legendary A whole lot more! Wa…

1
91 | Berlin Marathon Recap and Listener Questions 42:38

1y ago42:38

42:38

This week on Fuel for the Sole, we recap our fueling and hydration strategies at the Berlin Marathon. We dive into: How we carb loaded the days before the race The unique hydration station offerings at Berlin Marathon Our on-course nutrition plan and execution What might be causing your post-race tummy troubles A whole lot more! Want to be featured…

1
90 | A Deep Dive on Creatine for Endurance Athletes 43:17

1y ago43:17

43:17

This week on Fuel for the Sole, we do a deep dive on Creatine. We discuss: What is creatine and where it comes from The correct dosage and timing If runners should take creatine The potential benefits and downsides of taking creatine A whole lot more! Want to be featured on the show? Email us at⁠ [email protected]⁠. This episode is fu…