Explorez tous les épisodes du podcast The Fuel Run Recover Podcast

Training for HYROX? Your fueling strategy deserves just as much attention as your workouts.

In this episode, we’re breaking down how to fuel for the combination of running and strength work that makes HYROX so demanding. From everyday training and recovery to race-day nutrition and hydration, I share how to support your energy, get more out of your workouts, and arrive at the start line prepared.

Whether you’re tackling your first HYROX or adding it to your running calendar, this episode will help you think through a fueling plan you can practise before race day.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

After two pregnancies and a frustrating return to running, my client Carol was ready to quit running altogether. Instead, she took a step back, asked for support, and gave herself time to rebuild instead of rushing the process.

In this episode, Carol joins me to share how she went from struggling through run-walk intervals to blowing her A goal (and even her predicted race time) in a her recent 10-mile race. We talk about finding her love of running again, moving away from restrictive diets, and learning to fuel her training while balancing motherhood, work, and a life outside running.

It’s an honest conversation about patience, imperfect training days, and what can happen when you build an approach that fits your life.

If you’ve felt discouraged about starting again or wondered whether your running goals are still possible, Carol’s story is one you’ll want to hear.

Ready to feel stronger and more confident in your running?

Start with my free Runner’s Fueling Audit to uncover potential gaps in your fueling

Want the run and nutrition coaching support that helped Carol return to running with the right strategy and the confidence she needed to succeed?

Learn more about the Fuel Train Recover Club here!

Feeling unusually tired, finding your runs harder than they used to be, or struggling to improve your iron levels despite taking a supplement?

In this episode, we’re talking about iron, why it matters for running performance, and why addressing low iron can involve more than simply taking a supplement and hoping for the best.

We discuss why runners can be at higher risk of iron deficiency, what blood tests can tell us, and how fueling, absorption, and iron losses all fit into the bigger picture. I also share practical ways to include more iron-rich foods and what to consider with your healthcare provider if supplementation isn’t moving the needle.

If iron has been an ongoing struggle for you—or you’re wondering whether it could be affecting your running—this episode will help you understand what questions to ask and where to start.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

What if the long road to reaching your running and nutrition goals is actually the shortcut?

If you’re great at starting a new plan but keep finding yourself back at square one, this episode is for you. We’re talking about why quick fixes, restrictive diets, and all-or-nothing training can keep you stuck, and how the less exciting, everyday habits help you make lasting progress.

In this episode, I share:

• Why chasing faster results can end up taking you longer

• How to break out of the cycle of being “all in” or completely off track

• Three ways to build a more sustainable approach to fueling and training

• Why imperfect weeks don’t mean you need to start over

• How my own Project Speed journey fits into my long-term running goals

Where could you be a year from now if you stopped starting over and gave a realistic plan time to work?

Slow down and find out.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

GLP-1 medications are everywhere right now, but what should runners know before considering them?

This week, I’m joined by pharmacist, evidence-based medicine educator, and fellow runner Zack Dumont to unpack the conversation around medications like Ozempic, Wegovy, Mounjaro, and Zepbound.

We discuss:

• How these medications work and why there are so many different names.

• Who might benefit and why individual circumstances matter.

• Side effects and how they could affect your eating, training, and recovery.

• Why meeting your fueling needs deserves extra attention as a runner.

• Questions to ask your healthcare team when weighing your options.

We also explore the gaps in research specific to runners and why a change on the scale doesn’t tell the whole story.

Zack has been a pharmacist since 2008 and holds a Master’s Degree in Pharmacy Leadership. He develops educational resources to support patient-centred medication decisions and lectures on leadership and evidence-based medicine.

If you’ve been curious about GLP-1s and how they might fit alongside your running goals, this episode will give you plenty to think about.

And, if you have questions about GLP-1s, you can connect with Zack at zackdumont@me.com, or reach out to your local pharmacy team.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

Creatine has come a long way from its reputation as a bodybuilding supplement. But with so many new claims about brain health, endurance performance, and “optimal” doses, what’s actually supported by research?

In this episode, I’m joined by creatine researcher Dr. Scott Forbes, who last visited the podcast in season one. We discuss what’s changed in the research over the past four years and what recreational runners should know before adding creatine to their routine.

We cover:

• How creatine works and why the training still matters
• Whether it can help endurance athletes, especially during bursts of high intensity effort
• What the evidence says about muscle, body composition, bone health, injury, and cognition
• Why the research doesn’t establish that you need 20 grams a day for brain benefits
• Who may respond differently to supplementation, including plant-based athletes
• Why creatine monohydrate remains the practical choice, and what to watch for with gummies

While creatine may offer a small benefit, particularly alongside strength training, it isn’t a requirement for being a strong, well-fueled runner. Sleep, training, and nutrition still do most of the heavy lifting.

Be sure to follow Dr. Forbes on Instagram: @scott_forbes_phd

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

If your approach to fueling is a little… willy nilly, this episode is for you.

Maybe you eat breakfast before your run. Maybe you don’t. Sometimes you nail your post-run meal, other times lunch is a protein bar you found in your bag. And when your training ramps up, you’re never quite sure whether you should be eating more, when those extra carbs should happen, or what your body actually needs.

The problem? Not having a consistent fueling strategy could be costing you more than you realize.

In this episode, we discuss how your everyday nutrition impacts your training quality, recovery, consistency, injury risk, gut health, appetite, body composition goals, and ultimately, how much you’re able to get out of all the work you’re putting into your running.

We also talk about why a nutrition strategy that worked perfectly well for shorter workouts may stop working when you start training for a half marathon, marathon, or ultra — and why simply “eating healthy” isn’t the same thing as fueling your training.

If you’re putting in the miles but still struggling with low energy, unpredictable workouts, excessive soreness, GI issues, cravings, injuries, or disappointing race-day performances, it might be time to look at what’s actually going into the tank.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

Should you be running less?

The “3 runs per week” debate is making the rounds again, with runners sharing stories about how cutting back their running helped them get faster, stay injury-free, and finally hit a big PR.

But there’s an important piece of context that often gets left out.

A runner with 10–15 years and thousands of miles under their belt can thrive on three runs per week for very different reasons than a newer runner training for their first half or full marathon.

In this episode, we’re breaking down why there isn’t one “ideal” running frequency, and why copying someone else’s training schedule without considering their running history can backfire.

We discuss:

• Why running frequency and total running volume aren’t the same thing
• How years of easy mileage build an aerobic foundation you can’t shortcut
• Why an experienced runner might get faster by temporarily running less
• Why a newer runner may actually need MORE running to improve
• The relationship between training volume, intensity, recovery, and performance
• How strength training and cross-training fit into the equation
• Why marathon “durability” matters, and what your training has to do with falling apart late in a race
• When focusing on your 5K speed could eventually make you a better marathoner
• How to decide whether 3, 4, 5, or 6 runs per week makes sense for YOU

The goal isn’t to run as much—or as little—as possible. It’s to find the amount of running that gives your body the stimulus it needs while still allowing you to recover, stay consistent, and actually get better.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

If marathon or half marathon training suddenly has you feeling like you could eat everything in sight, this episode is for you.

An increase in hunger when your training volume goes up is normal—but feeling constantly ravenous, thinking about food all day, or reaching the end of the day completely starving can also be a sign that something about your fueling strategy needs to change.

In this episode, we’re revisiting one of our most popular conversations about runner hunger and breaking down some of the most common reasons your appetite might feel out of control during training.

We discuss:

• Why simply eating “healthy” foods doesn’t necessarily mean you’re eating enough for your training

• How meal size and eating frequency can impact hunger later in the day

• Why skipping meals or doing a lot of fasted training can leave you playing catch-up with your nutrition

• The importance of including carbohydrates, protein, fibre, and fats in your everyday meals

• Why big salads, protein shakes, and other seemingly filling meals might not actually keep a runner satisfied

• How drinking too many of your calories can affect fullness

• Why your hunger cues aren't always a perfect indicator of whether you're fueling enough

• What it can mean if you’re experiencing the opposite problem and rarely feel hungry at all

If you’ve ever wondered, “Why am I SO hungry when I’m running more?”—or felt frustrated that race training seems to send your appetite through the roof—this episode will help you understand what might actually be going on and how to fuel in a way that better supports your training, recovery, and performance.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

What if your nutrition and training plan is working… just not as quickly as you expected?

In this episode of The Fuel Run Recover Podcast, we’re continuing the conversation about expectations—this time when it comes to weight loss and body composition for runners.

If you’re trying to improve your body composition while also getting faster, stronger, and better fueled, it can feel like those goals are constantly competing with each other. But they don’t have to be.

We’re talking about why sustainable progress often happens much more slowly than diet culture has taught us to expect, and why that doesn’t mean your approach isn’t working. I’m also sharing the stories of two runners with very similar goals and results—but very different perspectives on their progress—to show just how much our expectations can influence whether we feel successful or frustrated.
In this episode, we cover:

• Why runners don’t have to choose between fueling well and improving body composition

• Why quick-fix weight loss strategies often clash with the demands of training for a race

• How realistic timelines can completely change how you view your progress

• Why consistency matters more than constantly starting over with a “better” plan

• How to recognize progress beyond the number on the scale

• Why the strategies you can sustain for months (and years!) are often the ones that create the biggest transformation

If you’ve ever thought, “I’m doing everything right… so why isn’t this happening faster?” this episode will help you zoom out, reset your expectations, and see your progress a little differently.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

It's my 38th birthday! 🎉

So we're doing something a little different on The Fuel Run Recover Podcast this week.

I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them.

In this episode, we're chatting about:

• My most memorable finish line (and why it wasn't at an official race!)
• The fuel I personally reach for most often during long runs
• Whether runners actually need to use gels
• What returning to running after having twins really looked like for me
• My favorite race distance and the races still sitting on my bucket list
• The BIG running goal I'd love to accomplish someday
• Why I wasn't always a runner—and how I spent five years making the same training mistakes before finally having a breakthrough
• My favorite (and hardest!) parts of being a twin mom

This one's a little more personal, a little behind-the-scenes, and hopefully a fun way to celebrate another trip around the sun together.

Thanks for being here and being part of The Fuel Run Recover Podcast!

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan.

It’s your expectations.

In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform.

We discuss:

• Why even a well-fueled, well-trained run can still feel hard

• How unrealistic expectations can turn a perfectly normal workout into a “bad” one

• Why better fueling or hydration may not feel as dramatic as you expected right away

• How exceeding your expectations can give you a huge mental boost

• The difference between an actual problem and simply having your expectations unmet

• How to set more realistic expectations before long runs, hard workouts, and races

• Why “feeling good” and “working hard” can absolutely coexist

If you’ve ever finished a run thinking, “Why did that feel so hard? I did everything right,” this episode will help you look at your training from a completely different perspective.

Because sometimes, nothing is actually going wrong.

The experience just didn’t match the picture you had in your head.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

Take the free Runner's Fueling Audit

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

Learn more about The Fueled Runner

If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you.

In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food.

In this episode, we discuss:

• Why eating back your exercise calories can work against your training and weight loss goals

• The problem with relying too heavily on calorie burn estimates from your watch

• Why calorie tracking isn't nearly as accurate as many people think

• How to fuel before your hardest workouts instead of trying to "earn" your food afterward

• Why meal timing matters just as much as total calories

• Two simple strategies to transition away from calorie tracking while still eating with confidence

Whether you're currently tracking every bite or looking for a more sustainable way to fuel your running, this episode will help you spend less time obsessing over numbers and more time building habits that actually support better performance and long-term results.

Are you tracking calories... but still not seeing the results you want?

In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition.

We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how tracking without analyzing your data wastes time, and why using calorie targets as the "diet" often leads to an unhealthy cycle of restriction and overeating.

If you've ever felt like you're "good" when you're tracking but lose control as soon as you stop, this episode is for you.

In this episode, we cover:

• When calorie tracking can actually be helpful
• Why simply collecting data isn't enough
• The difference between using tracking as a tool versus using it as the diet
• How overly restrictive calorie targets can backfire
• Why incomplete food logs make it harder to improve your nutrition
• How to use tracking to build habits you can maintain without logging every meal

If you're tired of tracking everything you eat but still want to fuel your running well, this episode will help you build a more sustainable approach.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Want to get faster? Your nutrition might be the missing piece.

If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it.

In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb loading, hydration, and fueling during long runs, you'll learn how to support your training so you can get more from every mile.

Whether you're chasing a new 5K PR or training for your next half or full marathon, these fueling strategies can help you unlock your performance potential.

In this episode, we discuss:

• Why your nutrition should change based on your training schedule

• How daily fueling impacts workout quality, recovery, and injury risk

• The importance of meal timing before and after runs

• Why carbohydrates are essential for speed workouts and higher-intensity training

• How to fuel long runs for stronger finishes

• The biggest mistakes runners make with carb loading

• Why practicing your race fueling strategy during training matters

• How hydration impacts performance—and why it may be the real cause of late-run stomach issues

If your goal this season is to run faster, this episode will help you build a nutrition strategy that supports stronger training sessions, faster recovery, and more confident race-day performances.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

What is it actually like to work with a sports dietitian?

If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you.

Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the curtain on what coaching really looks like—and why it's probably very different than you expect.

I walk you through my coaching process from the very first assessment to creating practical, individualized nutrition strategies that fit your training, schedule, and goals. You'll also hear real examples (shared anonymously) of runners and endurance athletes I've been working with recently, including a postpartum runner rebuilding her confidence, an Ironman triathlete fine-tuning his race nutrition, and a busy working mom learning how to fuel for better energy, performance, and body composition.

In this episode, we discuss:

• What happens during your first appointment with a sports dietitian

• Why nutrition coaching isn't about perfection or restrictive eating

• Different ways to assess your nutrition (without obsessively tracking calories)

• The role of mindset, diet culture, and your relationship with food in long-term success

• Why sustainable nutrition plans must fit your real life—not someone else's

• Three real client case studies and the nutrition strategies we're using together

• How personalized coaching helps runners improve performance, energy, recovery, and body composition

Whether you're training for your first 5K, chasing a marathon PR, or simply want to feel stronger on your runs, this episode will give you a behind-the-scenes look at how individualized nutrition coaching can help you reach your goals—without guilt, food rules, or giving up the foods you love.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone.

In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage.

We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits.

Whether you struggle with all-or-nothing thinking, negative self-talk, or the fear of success, this episode will help you reframe your mindset and start making meaningful progress toward your goals.

In this episode, you’ll learn:

What self-sabotage really is—and why it’s not about laziness or lack of willpower

How to recognize self-sabotaging behaviors in your running, nutrition, and recovery routines

Common thought patterns that keep runners stuck (hello, all-or-nothing mindset)

The role of identity, limiting beliefs, and fear of failure or success

How friends, family, and social dynamics can unintentionally fuel self-sabotage

Practical steps to break free from these habits and move toward your goals with confidence

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my online coaching programs ⁠The Fueled Runner⁠ or ⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for limited spots in my personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠programs.

If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you.

This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommendations, we break down why the math sometimes doesn't seem to add up, and what to do instead.

If you've been chasing numbers that never seem achievable, this episode will help you step back, rethink your nutrition strategy, and focus on targets that actually support your running performance and long-term health.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

When Should You Start Training Your Gut for Race Day?

If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.

In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.

Spoiler alert: waiting until your longest runs or race week is probably too late.

Whether you're training for a half marathon, marathon, or ultra, your fueling strategy deserves the same attention as your training plan. We break down how to build gut tolerance, test products effectively, practice carb loading, and create a fueling plan that leaves you feeling confident when you step up to the start line.

• Why gut training should start when your training plan starts

• The role of gut training in preventing bonking, dehydration, and GI distress

• How long it takes to effectively train your gut

• Why starting small and progressing gradually is key

• How to determine your race-day fueling and hydration needs

• The importance of understanding race logistics and aid station support

• Why you shouldn't write off a fuel product after one bad run

• How to test and troubleshoot different fueling options

• Why midweek runs can be great opportunities to practice fueling

• Common mistakes runners make when trying new products

• How to incorporate carb loading into your training cycle

• Turning your final long runs into full race-day dress rehearsals

Your fueling strategy shouldn't be an afterthought.

Just like your muscles, heart, and lungs adapt to training, your digestive system adapts too. The earlier you start practicing your race-day fueling and hydration plan, the more confident you'll be when it matters most.

By the time race week arrives, you should already know what you're eating, drinking, carrying, and fueling with, not still be scrambling to figure it out.

The goal isn't perfection. The goal is showing up to the start line with a plan you've practiced, tested, and trust.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Can Runners Really Eat Intuitively?

In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.

While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often misunderstood online.

We also discuss how many runners find themselves caught between two extremes: rigid nutrition rules on one side and a "just eat whatever you want" interpretation of intuitive eating on the other. The reality is that fueling for performance doesn't have to live at either extreme.

• What intuitive eating is (and what it isn't)
• Why restrictive diets often fail long-term
• Common misconceptions about intuitive eating
• The challenges of learning to trust your hunger and fullness cues
• Why runners have unique nutrition needs that can sometimes override intuition
• Situations where hunger cues may not accurately reflect what your body needs
• How training volume, hydration, recovery, and energy availability affect appetite
• When calorie tracking can be a useful tool—and when it isn't necessary
• How to develop a healthier relationship with food while still pursuing performance goals
• Finding a sustainable middle ground between structured fueling and food freedom

You don't have to choose between intuitive eating and sports nutrition.

The goal isn't to follow rigid rules forever, nor is it to ignore your body's nutritional needs. Instead, it's about building the knowledge, confidence, and self-awareness to fuel appropriately for your training while maintaining a positive, flexible relationship with food.

As runners, there are times when our hunger cues don't tell the whole story—whether we're carb loading before a race, fueling during a long run, or recovering after a hard workout. Understanding when to trust your body's signals and when to lean on nutrition knowledge is one of the most valuable skills you can develop as an athlete.

If you're looking to fuel your running without food guilt, confusion, or restrictive dieting, this episode will help you better understand how to support both your performance and your relationship with food.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?

In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.

We explore why endurance athletes are uniquely vulnerable to supplement marketing, how social media algorithms amplify fear-based health messaging, and why the fundamentals of performance nutrition are often overshadowed by flashy products promising quick results.

Whether you've ever wondered if you need the latest supplement, felt overwhelmed by conflicting nutrition advice online, or questioned whether you're doing enough to support your performance, this episode will help you think more critically about the messages you're seeing.

• Why supplement marketing is more powerful than ever in the age of social media

• How algorithms reward fear, outrage, and oversimplified health advice

• The psychology behind why endurance athletes are drawn to supplements

• How influencer marketing blurs the line between recommendations and advertisements

• The rise of peptides, biohacking, and performance-enhancing trends

• How to evaluate health and performance claims with a critical eye

• The importance of focusing on sleep, nutrition, training, and recovery before supplements

• Practical ways to curate your social media feed and protect your mental well-being

Follow Zoe and Kylee and the Your Diet Sucks Podcast
@yourdietsuckspod

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Are fueling for performance and fueling for fat loss really total opposites?

In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition.

We’re talking about:

• Why “eat less, run more” backfires for so many runners

• The problem with extreme calorie deficits and fasted running

• Why your running performance tanks when you underfuel

• The biggest misconceptions around weight loss and running nutrition

• What proper fueling for performance and body composition actually have in common

• How timing, food quality, and recovery impact your results

• Why the scale doesn’t always tell the full story

• The sustainable approach I use with runners inside my coaching programs

If you’re tired of feeling exhausted, ravenously hungry, frustrated with the scale, or stuck in the cycle of restricting and overeating, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destination races.

We chat about:

• Stephanie’s journey from casual runner to marathon traveler
• The realities of racing in cities like London, Chicago, and Paris
• Packing tips, travel logistics, and avoiding race week stress
• How to carb load while traveling internationally
• Managing expectations for big races with huge crowds
• Why fueling, recovery, and proper training changed everything for her running

If you’ve ever dreamed of running a World Major, or you’re already planning one soon, this episode will help you feel more prepared, confident, and ready to enjoy the experience.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health.

In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery, energy, and long-term performance. You’ll learn the difference between various types of fats, how much runners actually need, and how to include fat strategically without compromising your fueling plan.

I also explains why balance matters when it comes to carbohydrates, protein, and fat, and why extreme approaches often do more harm than good for endurance athletes.

In this episode, we cover:

• What dietary fats actually do in the body
• The difference between unsaturated, saturated, and trans fats
• How fat supports runners’ energy, recovery, and hormone health
• Signs you may not be eating enough fat
• Practical sources of healthy fats for runners
• When high-fat meals can hurt performance
• Why runners still need carbohydrates, even if fat is an important fuel source
• How to create a balanced approach to fueling for performance

If you’ve ever felt confused by conflicting nutrition advice online, this episode will help you better understand how fat fits into a healthy, performance-supportive diet for runners.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Ever hear some nutrition advice that made you stop and think… “wait, WHAT?”

In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead.

We’re diving into:

• The difference between protein, amino acids, EAAs, and BCAAs

• Whether protein powders are actually absorbed differently than whole foods

• Why the body does not just magically turn protein into fat

• How digestion and metabolism really work

• Why nutrition misinformation spreads so easily online

• How to become more confident filtering through conflicting health advice

If nutrition advice on social media has ever left you feeling confused, overwhelmed, or second guessing everything you eat, this episode is for you.

And as always, thank you for trusting me to help you make sense of it all.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about.

In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel stressed, overwhelmed, and unsure who to trust online.

We’ll talk about:

• Why social media hot takes spread so quickly
• The problem with taking advice based only on someone’s personal experience
• How bias and assumptions shape fueling conversations
• Why nutrition is never the only factor behind performance
• The dangers of chasing extreme opinions online
• How to build confidence in your own fueling approach instead of constantly second guessing yourself

Most importantly, this episode is a reminder that fueling should support you, not leave you feeling guilty, anxious, or confused every time you open Instagram.

If you’re tired of conflicting advice and want help building a fueling strategy that actually works for your body and running goals, The Fueled Runner online program is here for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠⁠register here!

Protein sodas are popping up everywhere right now. You can't miss their bright cans, fruity flavors, and impressive labels showcasing up to 30g of protein… all in a fizzy, sugar-free drink. But is this actually a smart addition to your routine, or just another trendy product dressed up as “healthy”?

In this episode, I’m breaking down everything you need to know about protein sodas, from the taste and cost to what’s really inside that can and how it compares to other protein sources.

Because while they might taste great (honestly… most of them do), there’s a bit more going on under the surface when it comes to the type and quality of protein you’re getting.

We’re talking:

• The different types of proteins that companies are using, and why it matters for your protein goals.

• How to read the ingredient list to figure out what you’re actually getting
• My Dietitian perspective on how protein soda stacks up nutritionally against whole foods

• When a protein soda might be a convenient option… and when it’s not

I also share my honest take: when I’d personally reach for one, and why it’s not replacing real food in my day-to-day nutrition.

If you’ve been curious about protein sodas, or wondering if they’re actually worth the price tag, this episode will help you make a confident, informed choice.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠register here!

Race week nutrition can make or break your performance—and too many runners sabotage it by eating less just because training volume is down. In this episode, I’m breaking down exactly how to fuel in the final week before your race so you arrive at the start line recovered, carb-loaded, and ready to perform.

We cover when to start your carb load for a half or full marathon, how to adjust if you’re traveling or racing multiple days, common mistakes runners make the night before, and what to eat on race morning. Plus, how to stay calm when things don’t go perfectly (because they rarely do).

If you want to feel strong, steady, and confident on race day—this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠register here!

Electrolytes are absolutely everywhere right now, being marketed as a requirement for good hydration whether you're running 15 miles or just sitting at your desk all day.

But do you actually need electrolytes daily… or is this just smart marketing?

In this episode, I break down what electrolytes really are, when they matter for runners, and when plain water plus regular meals is more than enough. We’ll cover sweat loss, sodium replacement, hyponatremia risk, hot weather training, and why many runners are spending money on products they likely don’t need.

If you've been sipping on electrolytes daily thinking it's a necessity for your health and performance, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my online coaching programs ⁠The Fueled Runner⁠ or ⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for limited spots in my personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠programs.

Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- register here!

What do I really think about breakfast cereal as a Dietitian? What's the deal with “Simple carbs” vs “quality carbs”? And… do you really need to eat 800g of carbs per day when carb loading?!

In this Q&A episode, I’m answering some of the most common (and confusing) questions runners have about carbohydrates, and sharing my advice on optimizing the type and amount of carbs you're eating every day.

We’re talking about why “fast” carbs aren’t the enemy, how to choose the right type of carbs based on your training, and how to actually hit your carb loading targets without feeling overwhelmed.

If you’ve ever felt confused (or even guilty) about your carb intake, this episode will help you fuel with more confidence and intention.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

If you feel like every time you open Instagram or a running Facebook group, you leave more confused about nutrition and training than when you started… this episode is for you.

In this episode, I’m talking about why runners need to stop crowdsourcing their nutrition and training advice from social media, strangers on the internet, and every “expert” with a hot take.

We’re getting into why the real thing missing from most runners’ plans isn’t more information, it’s confidence.

If you’ve been stuck in the cycle of second-guessing everything you’re doing, this one is for you.

Ready to stop second-guessing your nutrition and start fueling with confidence? Join my free webinar here!

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

If you feel exhausted all the time… this episode is for you.

So many runners are walking around feeling constantly drained, struggling through workouts, and wondering why they have no energy.

In this episode, I’m breaking down the most common (and often overlooked) reasons behind low energy, and what you can start doing today to feel better.

We’ll talk about:

• whether you’re actually eating enough to support your training

• why carbs are essential for both your brain and your runs

• how poor fueling can disrupt your sleep and recovery

• nutrients like iron, B12, folate, and vitamin D

No cups at the aid stations on race day?

It might sound like a nightmare to some runners… but in this episode of The Fuel Run Recover podcast I'm sharing my thoughts on why this is ultimately the right move in road racing.

In this episode, I’m sharing why I think events like the Paris Marathon are moving away from disposable cups, why we might see more races following this lead going forward.

If you're a runner who's always relied on the aid stations during races, I'm sharing how you can get prepared for this switch, and why I personally have always raced with my own hydration.

We’ll talk about the pros, the backlash, and the practical side of making this work in your own training and racing.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group programs The Fueled Runner nutrition program, ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Trying to lose weight or improve your body composition… but also want to have a social life?

If you’ve ever felt like you’re doing everything “right” during the week, only to feel like the weekend completely derails your progress, you’re not alone.

After having this exact conversation with three different clients in the same week, I knew it was something we needed to talk about on the podcast.

In this episode, I break down why social events, restaurant meals, and weekends can feel like such a challenge when you’re trying to lose weight, and how to navigate them without falling into the all-or-nothing mindset that keeps so many runners stuck.

We’ll talk about:

• Why most diets fail when it comes to real-life social situations
• The binge/restrict cycle that often shows up on weekends
• How underfueling long runs can backfire later in the day
• Simple strategies for eating out without undoing your progress
• The role alcohol calories might be playing in your results
• How to build a sustainable approach that includes socializing

Because improving your body composition shouldn’t mean skipping dinners, avoiding parties, or isolating yourself from the people in your life.

With the right approach, you can pursue your goals and still enjoy your weekends.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

We hear it all the time in the nutrition world: there are no quick fixes.

And while that’s mostly true… sometimes there actually are a few simple changes that can improve your energy and performance almost immediately.

In this episode of The Fuel Run Recover Podcast, I’m sharing three simple fueling swaps runners can make today that can make a noticeable difference in how your runs feel — sometimes within the very same workout.

These aren’t complicated strategies or strict meal plans. They’re small adjustments to your pre-run, during-run, and post-run fueling that help your body actually get the energy it needs to perform.

Because feeling stronger on your runs isn’t about complicated strategies or hacks, it’s about fueling smarter.

• Why coffee alone isn’t enough fuel before a run (and what to add instead)

• The common mistake runners make with sugar-free sports drinks

• Why carbohydrates matter during longer workouts

• How skipping carbs after a run can hurt your next workout

• A simple tweak to your post-run protein shake that improves recovery

• How small fueling changes can quickly improve energy, endurance, and consistency

If your runs have been feeling sluggish lately, or like you just can’t hit that next gear, one of these simple fueling adjustments might be exactly what you need.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

What would make someone run 34 marathons in 34 days?

Or 58 marathons in 49 days?

In this episode of The Fuel Run Recover Podcast, I sit down with Curtis Hargrove, endurance athlete, charity runner, and the man known for running marathons in high heels.

Curtis shares how he evolved from an everyday runner into a purpose-driven athlete, raising money and awareness for causes close to his heart, including:

• 34 marathons in 34 days for the Terry Fox Foundation
• Running across Canada for the Stollery Children’s Hospital
• Walking from Cold Lake to Edmonton in high heels to support women and children impacted by domestic violence
• 58 marathons in 49 days across the U.S.

We talk about what it’s really like to run in heels, how he manages recovery and injury prevention, the ups and downs mentally of taking on these massive challenges, and what’s next in 2026.

This episode is about grit, purpose, and using your miles for something bigger than yourself.

Find Curtis and follow his journey over on instagram @chargrove15.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

How often should you weigh yourself?

If you’ve ever been told that daily weigh-ins are the key to staying “on track,” this episode might challenge that advice.

Today we’re talking about the scale- when it’s useful, when it’s misleading, and how often you should actually be stepping on it (especially if you’re trying to lose weight or avoid weight gain).
The reality is your body weight fluctuates. A lot. And most of those changes have absolutely nothing to do with fat gain or fat loss.

In this episode, I break down:

• Why daily weigh-ins often don’t work the way they’re marketed
• How focusing on short-term fluctuations can fuel the binge/restrict cycle
• Why real fat loss is slow (and gets slower over time)
• The many reasons your weight can swing day-to-day (hydration, inflammation, glycogen, muscle repair)
• Why the scale doesn’t reflect body composition changes, especially if you’re actively working on building muscle
• When body composition analysis (BIA, DEXA) or measurements may be more useful
• When weighing yourself is actually helpful, like assessing hydration before and after long runs
• The most important question to ask yourself: “What am I doing with this information?”

We also talk about the common trap of weighing yourself after a weekend away, a vacation, or a few dinners out, and why using the scale to judge “how bad it was” often leads to extreme, unhelpful decisions.

The bottom line?

It’s time to rethink your relationship with the scale and start measuring progress in ways that actually support your goals.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Garmin just launched a nutrition tracking feature inside the Garmin Connect app… so obviously, I had to test it.

In this episode of The Fuel Run Recover Podcast, I’m breaking down my real-life experience using Garmin’s new food tracking tool — what works, what doesn’t, and who it might actually be helpful for.

If you’re already using Garmin+ and wondering whether this could replace your current tracking app (or if you’re curious whether it’s worth paying for), this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Fibre might not be the “sexy” side of sports nutrition, but it’s one of the most overlooked foundations of runner health and performance. In this episode, we dig into the viral concept of fibremaxxing and whether it actually makes sense for runners.

You’ll learn what fibremaxxing really means, why most adults fall far short of fibre recommendations, and why decades of research support fibre’s role in gut health, chronic disease prevention, blood sugar control, and appetite regulation.

We also talk through:

• Where the fibremaxxing trend came from and what it gets right

• The best food sources of fibre and why variety matters more than any single “superfood”

• The difference between soluble and insoluble fibre and why runners need both

• Potential downsides of going too hard, too fast with fibre

• Timing fibre intake around training to avoid GI issues

• How very high fibre intakes can impact energy availability and performance

• Fibre supplements vs whole food sources (and when supplements can make sense)

Finally, we answer the big question: Should runners fibremaxx?
The short answer is yes, most runners would benefit from more fibre — but with smart timing, gradual increases, and an eye on total fueling needs.

Bottom line: Fibre is good, most runners need more, and like all good things, more isn’t always better if it interferes with fueling or performance.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

In this episode, I’m joined by Melanie Cote, the creator behind The Curvy Runner, and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney.

Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embracing a body-positive, joy-first approach completely changed her relationship with movement. We dive into her first half marathon training cycle, the mistakes she made, what surprised her most, and the moments she’s most proud of along the way.

We also get into the fueling side of things, like how Melanie realized she needed extra support, what nutrition advice she had to unlearn, and the changes she made to her fueling that paid off on race day. From carb loading and race-morning breakfast to pacing, mid-race fueling, and recovery, Melanie shares the real, behind-the-scenes details runners are always curious about.

This conversation is a powerful reminder that running doesn’t have to be about punishment, shrinking your body, or chasing perfection. It can be about confidence, consistency, and showing up exactly as you are.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time?

In this episode, I’m so excited to be joined by Meridith Cass, Founder and CEO of Nix Biosensors.

Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first consumer-ready biosensor for real-time hydration monitoring. Under her leadership, Nix has been recognized by TIME's Best Inventions, Runner’s World Gear of the Year, and the CES Innovation Awards, and is transforming how athletes, military personnel, and everyday consumers manage hydration and performance. Prior to founding Nix, Meridith held leadership roles in healthcare and venture-backed startups, and earned her MBA from Harvard Business School. She is a passionate advocate for personalized health, data-driven recovery, and the future of wearable biosensing.

In this episode, we cover:

• The origin of Nix Biosensors and how a marathon experience led Meridith Cass to rethink hydration and electrolyte guidance

• How the Nix Biosensor works, what it measures, and why real-time sweat data is a game-changer for athletes

• Who sweat testing is most useful for, what athletes can realistically learn from their data, and common mistakes in interpretation

• How to turn sweat and sodium data into a practical hydration plan for training and racing

Welcome to Season 4 of the Fuel Run Recover Podcast!
Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening.

To kick off this season, we’re starting with a controversial question I see all over social media:
Should women stop running?

Short answer: No.
Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually matters for women’s health.

In this episode, we cover:

• The long history of women being discouraged or banned from running

• Why outdated beliefs about women’s bodies still show up today

• Claims about cortisol, hormones, and running, and what the science really says

• Why underfueling and poor recovery are the real issues, not running itself

We break down how problems like missed periods, fatigue, weight changes, and burnout are most often linked to low energy availability, not running as a sport. Running isn’t “bad” for women, it just needs to be supported with adequate fuel, rest, and recovery.

If you love running, keep going.
If you don’t love running, it’s okay to choose something else.
And if you’re unsure whether your training and nutrition are truly supporting your health and performance, I’d love to help.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'.

There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state.

So in this episode, we’re unpacking it all. You’ll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it’s not about who’s right or wrong—it’s about different perspectives, beliefs, and goals.

As a running coach and dietitian, I’m here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment.

In this episode, I cover:

-Why some runners love “the grind” and prefer to train or race with as little support as possible

-A contrasting mindset: optimizing performance and enjoying the experience-The science behind why carbs improve performance in endurance sports

-Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue

-How under-fueling can negatively impact muscle mass and body composition

-The importance of gut training during your workouts—not just on race day

-The truth about fasted training and glycogen depletion

-Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies

-Practical reasons to fuel during training (gear, logistics, GI practice, etc.)

Whether you’re newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn’t mean I should” mindset might be worth exploring.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠⁠, my group program⁠⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠⁠ or apply for personalized⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠this season.

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick?

In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality.

What You’ll Learn in This Episode:

✔ The different types of running goals (outcome, performance, process) and how they work together

✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful

✔ The power of your WHY and how it keeps you motivated when things get tough

✔ The importance of breaking your goal into action steps and tracking progress

✔ Why accountability, flexibility, and self-compassion are key to long-term success

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠⁠⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠⁠⁠, my group program⁠⁠⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠⁠⁠ or apply for personalized⁠⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠⁠this season.

If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you.

Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a serious reset.

In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including:

Why your mileage might be too low for your goals

Why running slower could actually make you faster

How timing your nutrition can make or break your performance

The truth about strength training intensity

Why recovery isn’t optional—it's non-negotiable

Whether you're training for your next race or just trying to stay consistent, these truths will challenge the way you think about your training, fueling, and recovery. Let’s cut through the noise and get real about what it actually takes to become a stronger, faster runner.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my group program⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.

Join me as I break down:

• Why running fasted to burn more fat isn't as effective as it sounds

• The truth behind “train low, race high” and who that strategy is actually for

• How the belief that “lighter is faster” can lead runners down a dangerous path

If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my group program⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.

In this episode, I break down:

✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough

✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery

✅ Why carbohydrate balance is key for performance and protecting your protein intake

✅ The role of macronutrient balance and micronutrients in keeping you running strong

✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance

If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for personalized⁠ ⁠1:1 coaching ⁠⁠this season.

Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance.

You’ll learn:

• What fatigue actually is and how it shows up during a run

• Why we can’t just run as fast as we want for as long as we want

• The difference between physical and mental fatigue (and why you need to address both)

• The key models and theories that explain why fatigue happens

• Why fatigue isn’t just about muscles or mindset — it’s multifactorial

• Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques

Whether you’re training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for personalized⁠ ⁠1:1 coaching ⁠⁠this season.

In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business.

This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the realities of marathon training while camping with toddlers, and the constant juggle of recovery, parenting, and work. There were so many moments that reminded me why I love running, and a few that reminded me just how hard it can be.

On the personal side, watching my boys grow from babies to busy toddlers has been the most joyful part of my year, alongside some tough moments.

Inside the business, Season 3 brought incredible conversations on the podcast, huge wins for my 1:1 clients and Fuel Train Recover Club members, and the launch of new resources like the Runners Fueling Audit and my Fuel Smarter, Run Stronger ebook. I also learned a lot about my own capacity as a mom and coach, and made strategic upgrades to the Club to create a more sustainable, high-quality coaching experience.

I’m also sharing what I’m most excited about for 2026 — from chasing a faster half marathon PB, to exploring new marketing channels, to some very special guests already lined up for Season 4. And don’t worry: while I’m on break, I’ll be re-releasing some of the top episodes from this season so you have plenty to listen to.

Thank you for being here through another amazing season. I can’t wait to bring you even more amazing conversations and deep dives in season 4!

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for limited spots in my personalized ⁠1:1 coaching ⁠programs.

How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of.

We’ll talk about:

• Why two runners with the same plan can progress at totally different rates

• The role genetics play (and why they don’t determine whether you can be a strong runner)

• How personalized, consistent training creates year-over-year gains

• What the research says about long-term improvements for recreational runners

• The key strategies you might be leaving on the table that can be costing you your PRs.

• Hydration mistakes that can make or break your race

• How these strategies combined can translate into real minutes off your next marathon

If you’ve ever wondered what you’re actually capable of, this episode will show you just how much potential you might be leaving on the table.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for personalized ⁠1:1 coaching ⁠this season.