Dear Runner Bod,

This week I talk to Dr. Lisa Folden about how fitness and health looks different for everyone and how our bodies are supposed to change. It can be challenging to unlearn what diet culture has told us. This episode originally aired April 17, 2023. Follow Dr. Lisa on Instagram @healthyphit. Or check out her website www.healthyphit.com. 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

Nervous about your big race? Don’t worry—I’ve got lots of tried-and-true tips to help you feel prepared, fueled, and confident on the starting line. From the golden rule of race day, to exactly why carbs matter, to building a mental game plan—you’ll finish this episode ready to enjoy every step of your race!  I mention a previous episode with Dr. Mitchell Greene, click here to listen to it!   Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on Instagram @runnergirldietitian.

This week on Dear Runner Bod, I’m sharing a behind-the-scenes update on my training for my upcoming fall half marathon. Spoiler: my body has never been great at heat acclimation—and this training cycle is proving no different. I chat about what it’s been like managing hot summer miles, higher heart rates, and hydration struggles, and how I’m adjusting my carb intake and fluid strategy to keep performance on track. If you’ve ever felt like your body just doesn’t cooperate with heat training, this episode will feel very relatable.   Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on Instagram @runnergirldietitian.

Think carb loading means eating a giant bowl of pasta the night before your race? Think again. In this episode of Dear Runner Bod, I’m breaking down the top 3 carb loading mistakes I see runners make all the time—and what to do instead. You’ll learn why: Simply adding carbs to your usual meals won’t cut it Hydration is just as critical as glycogen storage Skimping on carbs can sabotage all your hard training Whether you’ve got a race on the calendar or just want to fuel smarter, this episode will help you carb load with confidence so you can toe the line feeling strong, not sluggish.   Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on Instagram @runnergirldietitian.

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Victoria and I are talking about how to unlearn perfectionism in running. She shares her journey with this and how she is still working on finding the joy and passion she once had with running. This episode is a replay from July 10, 2023.   Follow Victoria on Instagram @trainsmartrunstrong. Check out her website www.trainsmartrunstrong.com.   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. This episode originally aired March 3, 2025. 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’re talking estrogen—but not just the kind your body makes. Today’s episode dives into exogenous estrogen exposure—from birth control pills to plastics—and how it can impact your hormone health, performance, and overall wellbeing as a woman runner. I’ll share: Why I stopped oral contraceptives How simple swaps like choosing natural fiber clothing and ditching plastic food storage can make a difference Why adding phytoestrogens (yes, from soy!) can actually be a protective move  If you’ve been wondering how your daily habits could be influencing your hormone balance, this is your sign to tune in.   Interested in trying Soul CBD? Use my code serena to get 30% off! Don't forget to follow me on Instagram @runnergirldietitian

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.