Explore every episode of the podcast Dear Runner Bod,

Think your legs, lungs, and muscles are running the show? Think again. In this episode, we pull back the curtain on your nervous system — the ultimate behind-the-scenes player that decides how you perform, recover, and adapt. I’ll explain how stress, sleep, and even your thoughts can prime you for breakthroughs… or hold you back from them. If you’ve ever wondered why some days you feel unstoppable and others you feel like you’re dragging concrete legs, this one’s for you.

Interested in trying Soul CBD? Use my code serena to get 30% off!

Don't forget to follow me on Instagram @runnergirldietitian

In this episode, I’m diving into my training prep for the fall races and sharing how I’m adjusting my nutrition to keep up with my added mileage. As I start to push my limits with more intense runs, I’m increasing my calorie and carb intake to support my body’s needs and fuel for the miles ahead. Whether you’re training for a race or just trying to feel your best during peak training weeks, this episode is packed with tips on how to eat to perform—and why it’s so crucial to fuel your body properly. Tune in for a real-life glimpse into what race prep looks like behind the scenes!

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

In this episode of Dear Runner Bod, we tackle a big question: Can you fuel your body with adequate calories while skimping on carbs?

Calories are crucial, but what about carbs—the body’s primary fuel source for exercise and recovery? Is it really possible to thrive as an athlete by cutting back on carbs, even if you’re hitting your calorie goals?

Join me as we break down the science of energy balance, explore how carbs impact performance, and why getting the right balance of nutrients is essential for feeling your best. Whether you're a runner, lifter, or active individual looking to optimize your diet, this episode will shed light on why carbs (or lack of them) could make or break your athletic performance.

Tune in to get the clarity you need on how to fuel your body the right way!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we have resistance to it. I give you some lifestyle changes to try to lower your insulin resistance. 

This episode originally aired October 21, 2024.

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

In this episode, I dive into the ins and outs of nursing during the first year of motherhood, all while balancing the demands of being a runner. Whether you’re juggling early morning miles or training for your next race, I’m sharing real talk on how breastfeeding can impact your energy, fueling, and recovery. From the highs and lows of lactation to navigating the how do I fuel for this? moments, I’m covering it all. Tune in for practical tips, relatable stories, and some much-needed mom-to-mom support!

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

Feel like you're crashing mid-run…even though you're following a plan and doing “all the right things”? This episode breaks down the real reasons women runners hit the wall during long runs, and spoiler alert: it's not just about the miles. From under-fueling to misunderstood carb timing to gut training (yes, that’s a thing!), I’m giving you practical, science-backed tips you can start using this week.

Whether you’re currently fueling with gels, real food, or coffee and vibes, this episode will help you stop bonking and start thriving.

👟 Mentioned: Eat Like an Athlete Bootcamp – your roadmap to running strong, energized, and injury-free. Doors close July 23!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

In this episode, I get honest about postpartum body image/hair regrowth, eating on the CONSTANT go with an almost-toddler, and how I’m still prioritizing fueling for long runs. Spoiler: It’s not just about eating every 3 miles.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am talking all about protein and how to hit high protein goals. I share some of the things I have been doing to meet my protein needs as a new mom who is getting back into running and weight training. These tips can help you meet your protein goals as a runner!

This episode originally aired October 28, 2024. 

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

Wait—can gaining weight help you run faster?

Yes, well, it depends! In this episode, Serena breaks down what really matters for speed, endurance, and performance—hint: it's not just about your weight. We dive into how focusing on VO₂max, building strength and power, and dialing in your sports nutrition can transform your training—even in a body that's heavier than she used to be.

You’ll learn: 🔥 Why “leaner” doesn’t automatically mean faster 💪 The performance perks of lifting heavy and training for power 🥤 How fueling smarter (not less) supports energy, recovery, and speed 🧠 A mindset shift that will help you embrace strength gains, muscle mass, and yes—weight gain—as a part of becoming a stronger athlete

If you’ve ever worried that eating more or gaining weight will sabotage your running, this episode is your science-backed permission slip to stop the fear and start fueling like an athlete.

🎧 Tune in, take notes, and get ready to rethink your relationship with your runner body.

PS here's the study Serena discusses in the show! https://pubmed.ncbi.nlm.nih.gov/37752006/

PSS here's the link for the book Serena mentions in the pod! https://bookshop.org/p/books/sick-enough-a-guide-to-the-medical-complications-of-eating-disorders-jennifer-l-gaudiani/9482872?ean=9780815382454&next=t

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

This week, I’m joined by runner, mom, and Olympic Trials hopeful Annie Kay for a powerful conversation about how her relationship with running has evolved through motherhood, eating disorder recovery, and chasing big goals.

Annie opens up about her experience with eating disorder recovery, how she navigated postpartum training while breastfeeding, and what it really looks like to juggle elite running ambitions with life as a new mom. Whether you're building back post-baby or just trying to find joy in the run again, this episode is full of real talk, inspiration, and tangible takeaways.

💬 We talk about:

• Finding joy in running again—without the pressure
• Fueling and training through postpartum and breastfeeding
• Healing your relationship with food and body as an athlete
• What it takes to chase OTQ dreams as a mom
• The power of community, support, and self-compassion

This one’s for every woman who's ever wondered if she can still go big after baby—spoiler: you absolutely can. 👟💪

You can follow Annie on Instagram @anniekayfitness. 

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

What if slow wasn’t something to hide, but something to celebrate?

In this episode, I’m joined by Katie, the powerhouse behind Slow Girls Run Club DC , a running community that’s changing the narrative around pace and empowering women to claim their space in the running world.

We talk about: 🏃‍♀️ Reclaiming the word slow as empowering and matter-of-fact 🙌 How her run club inspired hundreds to say YES to races, workouts, and community 💥 The confidence that blooms when you stop apologizing for your pace

Whether you’re the fastest on the track or taking your time on the trails — you’ll walk away from this episode feeling seen, hyped, and ready to run.

🎧 Hit play and meet your new favorite running crew.

You can follow Katie’s journey to NYC on Instagram at @katie.ontherun and Slow Girls Run Club DC at @slowgirlsrunclubdc!

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

Ever find yourself hitting checkout on Amazon after seeing an influencer rock a cute dress while you’re going through a tough body image day? Yeah… me too. In this episode, I open up about why I left Amazon fashion behind - not just for the planet, but for my mental health.

I unpack how influencer culture preys on our lowest moments — those “ugh, nothing fits me” days - to sell us cheap clothes that promise confidence but deliver itchy fabrics, pit sweat, and regret. Spoiler alert: polyester isn’t therapy.

Let’s talk about what actually does help when you’re feeling off in your body - and why we deserve more than $19.99 quick-fix outfits that fall apart after two washes.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

Summer running is here, and if you're drenched in sweat by mile 2, it's time to level up your hydration game. Spoiler alert: just drinking more water isn't the fix.

In this week’s podcast episode, I’m breaking down how to hydrate smarter—not harder—so you can beat the heat without bonking or bloating.

Here’s what we’re covering: ✅ The science of sweat + why electrolytes matter ✅ How to tell if you’re underhydrated (without relying on pee color alone) ✅ Simple tweaks to your fueling plan to stay energized + cramp-free ✅ Real talk on salt, sports drinks, and hydration myths

Listen in before your next steamy run—you might be just one bottle away from feeling so much better out there.

This is a repeat episode from April 22, 2024.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

 Off-season doesn’t mean off-identity. In this episode, I’m diving into why embracing your identity as a runner year-round is essential—especially when the world is pushing bikini-body narratives hard. We talk about how to set intentional goals in the off-season that support your metabolism, training, and body image, so you’re not just "getting by" but laying the foundation for stronger, more empowered fall racing. Your future PR starts now—and it definitely doesn't start with a 1,200-calorie meal plan.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

Ever wonder what it takes to run 7 marathons in 7 days... through the Sahara Desert? 🌵☀️ Yeah, me too—so I asked someone who actually did it.

Meet Claudia: ultra runner, HR training wizard, and founder of @svrynutrition, a savory protein bar born out of sand, sweat, and survival. 🏃‍♀️💪

We covered: 🔥 What it’s really like to TRAIN FOR & run a staged race in extreme heat 🧠 The tip she NOW knows on what you must pack in your kit 💡 The story of how she realized runners need a savory protein bar option 🌶️ And how her belief that athletes deserve to fuel their bodies so they can enjoy every moment of their life influenced the creation of SVRY

Whether you're dreaming of your first ultra or just want to feel inspired AF—this one’s a must-listen.

You can follow Claudia on Instagram @cmdodge1028. Check out the svry nutrition website, here.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

In this week’s podcast episode, I’m diving into the psychology behind why ditching diets can feel so uncomfortable—and why those freak-outs are actually a sign that you're doing something right.

We’ll talk about: 

✅ Why guilt shows up when you stop controlling food ✅ How your brain got wired to equate dieting with survival ✅ What to do when the food freedom panic hits

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

This week on the podcast, I sat down with Dr. Mitch Greene, author of Courage Over Confidence, to talk about how negative self-talk derails so many runners from reaching their goals and what we can do about it.

Whether you're training for a race or just trying to feel more confident on the run, this episode will help you: ✅ Understand the science behind mental self-sabotage ✅ Learn why confidence isn't the magic bullet we think it is ✅ Build the courage to keep showing up—even when your mind says "quit"

 Trust me, this one’s like a deep tissue massage for your runner brain. 😅

Check out Dr. Greene's website, here. If you want to reach out to Dr. Greene you can email him, here.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I did it… I hired a running coach. 😳💪 After months of trying to “figure it out” on my own postpartum — and getting stuck in the injury > rest > rebuild > repeat cycle — I knew I needed support. I’m breastfeeding. I’m sleeping like… a mom. My hormones (hi relaxin, bye estrogen) are working against injury prevention. And I’m training with way less time and way more life happening. I don’t need to be the hero of my own training plan. I need someone to help me train smarter! and keep me running strong through motherrunnerhood.

I’m scared. I’m excited. I’m hopeful. This fall, I’m chasing a BIG running goal before we start trying for baby numero dos…. And I want to do it with a plan that works for this season. Here’s to coaching, consistency, and finally giving my body the support it deserves. 🙌

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

In this episode, I’m breaking down why metabolic recovery is more like a trail ultra than a 5K —and what most runners miss when trying to “fix” their metabolism. Endurance athletes are known for their grit, but healing your metabolism after years of high mileage, under-fueling, and stress? That takes a different kind of endurance. You can’t out-run a stressed metabolism. 🧠🔥

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking with Abby Pollock, she is an engineer turned fitness trainer and mother. With a combined following of over 1.5M, she leads her community with a "workout smarter, not harder" approach to fitness. Through her own struggles, she sees fitness as a catalyst to life more fully. Whether connecting via social media, the ANDA app, or in-person events - Abby is inspired to connect with and continue growing her community.

We chatted all things:

💪 Transitioning from mainly strength training to adding endurance 👶 Training postpartum 🏃‍♀️ What surprised her about her first half marathon! 🧠 The mindset shifts that come with momming & training

You can follow Abby on Instagram @abby. Check out her ANDA app, here!

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I ran my first half marathon postpartum! I recorded part of the episode before my race and I shared all the feelings and concerns I was having before my race. I go through my running journey after about 8 weeks postpartum up until race day. Then after my race I recorded a second part on how the half marathon went. I share about my carb load the day before and getting to start line and how I was feeling about being there. I talk through mile by mile how I was feeling and how I talked back to my self talk.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may not be the traditional way you have heard about it before. She also shares her story on how she got started with running and how she went about qualifying for Boston. This is episode originally aired April 10, 2023. 

You can follow Elizabeth on Instagram @elizabethclor. Check out her blog www.elizabethclor.com. If you are interested in reading her book Boston Bound, you can find that link here.

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking about early weeks postpartum and postpartum nutrition. I share my experience and what my calorie needs were during that time. I give you my favorite snacks and quick easy dinners to help set up postpartum nutrition. I share tips on what helped me through these first 8 weeks postpartum and common postpartum nutrient deficiencies and how to supplement them.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

We are going to talk about shame today. Sometimes you might not even know you are doing it, but there is a lot of shaming in the running community. I am going to talk about how to release the shame, get away from the comparison trap and how to be aware of things we tend to shame ourselves for as runners and how it is not serving us.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

Have you ever thought, "If I delete my tracking app or stop counting my macros, I will overeat!" This is what we are talking about today on the pod. I share some of my experience from when I was dieting and when I stopped dieting and stopped restricting, I actually stopped overeating. I also go in depth on set point weight, your primitive brain and scarcity and how each relate to dieting and overeating.

I was honored to be included in the 20 Best Women's Running Podcasts check out the article here!

Interested in trying Eat like an Athlete Bookcamp? Click here!

Learn how to stay fuller longer 🙃, improve energy ⚡️, & experience fewer sugar cravings ✌🏼 while supporting healthier hormones all in this FREE 55 minute training designed specifically for female endurance runners!

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

Don't forget to follow me on Instagram @runnergirldietitian

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the science behind using manufactured gels vs food you can buy in the candy aisle and help empower you to choose which one is right for you. I share how often you should fuel and how many grams of carbohydrate per hour you need to fuel your body for your run. 

Here is the link to the article I talk about in this episode.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am answering the question, "How do you know when you can trust your body when it is asking for rest?" This was asked from a member in Eat Like An Athlete Community on our monthly team call. I share how I have been working through this as well since having my baby. I give you questions to ask yourself to test this question and figure out if you are really needing a rest day. I also give you tips on how to change up your workout when you are struggling with this question.

I talk about Maaree sports bras. Here is the link! If you use code SBMFFTQMZW8 you will get 15% off!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am talking this week about how you need to stop running (or having a hard workout) on an empty belly. I debunk the most common questions on why people decide to do fat adapted workouts/runs. I also talk about why people don't eat before workouts/runs because of GI issues. I have done both of these and I give you a lot ideas on what to do instead of these fat adapted workouts/runs. 

This episode originally aired July 17, 2023.

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking with Sam Christy, she is a registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness in Cleveland, Ohio whose mission is to empower people to live their best lives through movement and balanced nutritional practices.

We are talking about training during pregnancy. She shares where she was at with fitness and body image before pregnancy, during first, second and third trimester. Sam talks about how she has modified her workouts as she has gone through pregnancy. She gives tips on what you can do if you are pregnant and wanting to continue working out. We discuss common fears when it comes to exercise while pregnant.

You can follow Sam on Instagram @tripleawellnessbysam or on TikTok. You can check out her website www.tripleawellness.com. 

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am answering the question, "Is it okay to eat bread 3 times a day?" I posted something recently and someone made a comment on how eating this certain way could be harming your metabolism and that eating bread 3 times a day is not healthy. I go over the science as to why we need to eat more food as female athletes and what I was trying to explain in my social media post.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am talking about fueling during long runs. I share how I am working on my comeback season to get ready for a half marathon after pregnancy. I share when I normally recommend taking intra-run fuel during your run and why sometimes you just need to take it to help you prepare for your race.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

We are diving into body image and how to be kind to your body. I share my experience with body image and how I have had to work through it again after pregnancy. I want to help you go from a place of hating/repulsed/depressed about your body to a place of accepting and neutrality. I give my top tips on how to move to accepting your body.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am talking about gut health. I explain what healthy/good bacteria is, why we need it in our colon, what it can do for you when you have it in your body, and when to focus on supporting your healthy gut microbiome. I share some foods that have probiotic and prebiotic in them to help contribute to your gut health. 

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am talking about ditching the earn it or burn it mentality. I dive into why we need to ditch the I need to earn my food or burn off my food. I share three ways how ditching this mentality has made me a better athlete/person and a better mom. 

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking about fasted runs and low carb periodization that we hear about on social media. I am sharing the science and information about these topics so you can make an informed decision for your body. I talk about your bigger goals and how these things may or may not fit into your big goal.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and cons and the long term consequences of each choice.

This episode originally aired June 10, 2024.

Training in the heat sucks, but my free Hack Your Hydration masterclass can help!

Interested in trying Soul CBD? Use my code serena to get 30% off!

Want to talk more about this episode? DM me on Instagram @runnergirldietitian

I am sharing about my experience with food, nutrition, and some disordered-ish behaviors that came up for me post-partum. This episode isn't just for mom's, but the advice I am giving is more broad for anyone who has struggled with disordered behaviors.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

We are living in a climate where people are spreading a lot of misinformation around food and making people feel really scared to eat. Since we are female runners and have high energy needs and need to have enough fuel, I am going to talk about processed foods and the toxins in our food. I share the differences between what the United States and the European Union allow in processed foods. I talk about ways to add nutrient dense foods with the processed foods for a balanced meal or snack.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

I am sharing my birth story because there can be so much negative talk around pregnancy and birth. I wanted to share my story because it is empowering. I give some advice on things I learned through my pregnancy and birth.

Don't forget to follow me on Instagram @runnergirldietitian

I have a lot of thoughts and feelings about this special. Let's talk about the science behind the weight loss injections as well as what Oprah had to say. I am giving you my perspective as a registered dietitian.

This episode originally aired March 25, 2024.

I would love to talk to you more about this episode! DM me on Instagram @serenamarierd

Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!

I have been going on a journey for the last two years of learning about women's hormone health. I am sharing about syncing your workouts, nutrition and long run fueling with where you are in your menstrual cycle. I give you tips on how to work with your hormones and nutrition ideas to adequately fuel during each phase of your cycle.

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

Are you trying to balance running and life? I share how I am trying to balance these two things right now. We as women always seem to prioritize everyone else and their needs before ours. We cannot pour from an empty cup.

Have you been stuck trying to pursue a goal or health habit? I talk about breaking down your big goals into tiny goals that you can do easily each day. It makes getting to the big goal easier and capable of you accomplishing it. 

Interested in trying Soul CBD? Use my code serena to get 30% off!

Don't forget to follow me on Instagram @runnergirldietitian

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments can be the root of the reason for why women have issues with their body. I share all the juicy details of the assessment and what I told the personal trainer.

This is a repeat episode from March 4, 2024.

If you have questions about this episode DM on Instagram @runnergirldietitian.

Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!

I am talking all about protein and how to hit high protein goals. I share some of the things I have been doing to meet my protein needs as a new mom who is getting back into running and weight training. These tips can help you meet your protein goals as a runner!

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we have resistance to it. I give you some lifestyle changes to try to lower your insulin resistance. 

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I have lived through the "crap" of diet/low calorie foods for runners. I go over my top 5 foods I have found to be the worst and I also touch on why these foods are so common in the running community.

This episode originally aired July 24, 2023.

If you feel like I missed a "crappy" diet food, please DM @runnergirldietitian.

I got this question on Instagram and I wanted to talk about it on the pod. "What happens if you do lose weight and you are a runner and you get faster? Does that mean for you that getting faster is weight loss?"

Sometimes, losing weight will help you get faster, but there are so many other factors that go into getting faster than worrying about losing weight. Everyone's body is going to do something different when we add in training, consistent workouts, sleep, nutrition and so many more things to tweak to help you get faster.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!

If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking about how to stay in the 'fat burning zone' and, if you want to lose weight, do you have to workout in the fat burning zone? I used to be so obsessed with being in the 'fat burning zone' when I was macro tracking and dieting. The 'fat burning zone' is real, but the world of dieting takes it to the extreme. I share what I did to try to stay in the zone at all times and how this set me up for injury, lowering my metabolism and weight cycling. So how do we set up our metabolism for optimal health? I give you tips on what can help you achieve this goal.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

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If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking about how being a female runner sets you up to have nutrient deficiencies that make it harder for your body to have energy to do basic bodily functions. I want you to be aware of the risk of feeling fatigued and how your red blood cells can be created in a way that does not make you feel optimal in your body. I dive into the science of what happens when you do not have enough usable iron in your body. I give you things to look for when your labs come back with low iron or low ferritin.

Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner!

If you have questions about this episode, DM on Instagram @runnergirldietitian

There is a "calm before storm" so to speak when you restrict food and how it impacts your body. I am sharing the science behind what happens to your hormones and body while going on a low calorie diet. You can feel so good and have more energy while on a low calorie diet, but the storm is coming that is going to lead to stress fractures, demineralization of bones, exhaustion, anemia, loss of period, increased body fat and so much more.

Let’s make running through menopause a bit easier on ya!! Check out this super short & sweet 5 episode mini-podcast-series on lifestyle factors that make transitioning to peri/menopause tough on the body… and what you can do instead! Click here to register!

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