Dear Runner Bod,

you’ve ever said “my metabolism is broken”, this episode is for you. In this episode, I’m breaking down what’s actually happening inside the body when energy intake doesn’t match training and life stress—and why your metabolism adapting is a protective response, not a failure. We’ll talk about: What people really mean when they say their metabolism is “broken” How adaptive metabolism works (in plain English) Why runners are uniquely vulnerable The sneaky habits that keep the body stuck in protection mode How to support metabolic recovery without dieting harder This episode is part physiology, part reassurance, and part “let’s stop blaming women’s bodies for doing exactly what they’re designed to do.” ✨ Spoiler: You don’t need to fix your body. You need to work with it.   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

For years, endurance athletes have been told that eating low-carb is the key to becoming “fat adapted” and improving performance. That narrative was recently resurfaced in a high-profile review by Tim Noakes — but does it actually hold up when we zoom out? In this episode, I break down the Noakes narrative review, explain what the science does and does not show about fat oxidation, and clarify a critical point that often gets missed: 👉 Fat oxidation improves with training — not carbohydrate restriction. We’ll cover: How ongoing endurance training increases fat oxidation capacity Why carbohydrate availability does not block mitochondrial adaptations How low-carb fueling increases risk for low energy availability (LEA) and RED-S, especially in women Why well-fueled athletes can burn fat and perform better If you’re a runner trying to balance performance, health, and longevity — this episode will help you cut through the noise and fuel with confidence.   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

What happens when you stop trying to control your body and start trusting it instead? In this episode, I’m joined by Francesca Barbetta, aka @theearlymorningmotherrunner, for an honest, grounding conversation about healing from chronic underfueling and rebuilding a relationship with food that actually supports life, training, and motherhood. Francesca shares her journey from restriction and body control to being deeply, intentionally well-fueled and how that shift transformed not just her running, but her confidence, strength, and capacity as a mom and (ultra!!) runner. We cover: How underfueling sneaks in (even when you think you’re doing things “right”) What it looked like to dismantle control around food and body size Practical fueling strategies for ultra marathon training Balancing motherhood, work, and high-volume training without burnout Talking back to lingering food guilt and body image thoughts Making strength training work in real life   This episode is for runners who want to go far without running themselves into the ground.   Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%. Don't forget to follow me on Instagram @runnergirldietitian

Inflammation gets a bad rap in the running world—but here’s the truth: some inflammation is necessary for adaptation, while too much can slow recovery, increase injury risk, and leave you feeling chronically beat up. In this episode, I break down evidence-based anti-inflammatory foods runners should actually prioritize—including beets, turmeric, omega-3s, berries, and olive oil—and explain the science behind how they influence oxidative stress, cytokines, and muscle repair. We’ll talk about: Why inflammation isn’t something runners should try to “eliminate” The difference between food-based anti-inflammatory support vs. NSAIDs Which foods help recovery without blunting training adaptations How to practically include these foods in a real runner’s diet No detoxes. No food fear. Just smart fueling that helps your body do what it’s designed to do—recover, adapt, and perform.   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

The new dietary guidelines are out and we are going through the guidelines line by line to chat about the changes, the nuance and the constructive feedback I’d give! In this episode, I break down: What the new dietary guidelines actually say Where they get it right Where they completely miss the physiological reality for active people This episode is your permission slip to question the rules.   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

We say we shouldn’t comment on women’s bodies. And I agree. But here’s the uncomfortable truth: women’s bodies are commented on, every single day. So what happens when weight loss is publicly praised, medicalized, and celebrated especially when it’s achieved through GLP-1 medications used solely for aesthetic weight loss? In this episode, I unpack why I think it is worth critically examining GLP-1 use when there’s no medical indication & why silence doesn’t actually protect women. We discuss: Whether thinner is automatically assumed to be healthier If people understand what it takes to maintain weight below set point The metabolic and hormonal consequences of chronic underfueling Why weight loss praise reinforces harm—especially for women in larger bodies And whether true body respect means asking harder questions, not fewer This is not about shame. It’s about informed consent, long-term health, and refusing the idea that thinness equals virtue.   Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%. Don't forget to follow me on Instagram @runnergirldietitian

What if improving your hormone health didn’t require supplements, protocols, or “fixing” your body—just fueling it properly? In this episode, I break down how eating enough and fueling intentionally as a runner can inadvertently support hormone health. We’re talking improved fertility markers, fewer PMS symptoms, better cycle regularity, increased sex drive, and more support through perimenopause—all without chasing hormone hacks. You’ll learn: How underfueling disrupts key reproductive hormones Why carbs are not the enemy of estrogen or progesterone How proper running nutrition supports ovulation, libido, and cycle health Why many hormone symptoms are actually energy availability issues If you run—and have hormones (so… yes)—this one’s for you.   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

We are going to be talking about seed oils and dietary fat in your runner's body in general. We are really going to dive into food science today. I am not going to tell you that certain foods are good or bad. We cannot have black and white thinking when it comes to foods. I also talk about how mental health is directly linked to our physical health. This episode originally aired August 28, 2023. 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!

Between the travel, sugar cookies, and social chaos, it’s easy to feel off-kilter this time of year. In this episode, I’m sharing four science-backed ways to feel grounded, energized, and confident in your body through the holidays—without restricting or obsessing. You’ll learn how to: Set boundaries and protect your energy (yes, it’s okay to say no!) Commit to some kind of movement—because consistency beats perfection Build blood-sugar-friendly, anti-inflammatory meals that balance out the festive treats Stay hydrated enough to keep your energy and mood steady You deserve to enjoy this season—without sacrificing how you feel in your own skin.   Ready to feel strong again this off-season? Click here for my 3 days to Nurture Your Metabolism, Mindset & Meals in the Off-Season!   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

Lately, your feed might be full of “wellness” influencers suddenly crediting their transformation to GLP-1 meds. But here’s the thing: when health creators start shrinking themselves for clicks, it sends a dangerous message … that thinner automatically means healthier. In this episode, we’re talking about the real cost of chasing a smaller body: disrupted hormones, slower metabolism, higher injury risk, and the constant anxiety that comes with fighting your genetics. As a dietitian and lifelong runner, I’m breaking down why sustainable health has nothing to do with suppressing your biology and everything to do with fueling it.   Interested in trying Soul CBD? Use my code serena to get 30% off! Don't forget to follow me on Instagram @runnergirldietitian

Most women runners think RED-S is something that happens to “other athletes.” In reality? It’s one of the most common reasons female runners struggle with fatigue, plateaus, nagging injuries, missing periods, and feeling like their training just… isn’t working. In today’s episode, I’m breaking down what RED-S actually is, why it doesn’t start with weight loss or appearance, and how it quietly impacts your hormones, metabolism, recovery, bone health, and performance. You’ll learn: Why RED-S is an energy availability issue, not a diet issue The surprising symptoms runners mistake as “normal” How missing or irregular periods act as a giant red flag Where women unintentionally create RED-S in their training The performance transformation that happens when you finally fuel enough If you’ve been hitting your miles but not seeing the progress you expect, this episode is a must-listen. Episode CTA: Ready to actually adapt to your training this year? Join my Eat Like an Athlete Bootcamp — presale pricing ends January 1! 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’m breaking down one of the most misunderstood topics in nutrition: sugar. We’re unpacking why sugar isn’t inherently bad for you, why it isn’t addictive in the way people claim, and why your runner body actually benefits from strategically using simple carbs. You’ll learn: Why sugar triggers dopamine (and why that’s not the same thing as addiction) The difference between physiological dependence and normal pleasure responses How underfueling makes sugar cravings feel “out of control” Why runners need quick-access carbs for performance, hormone balance, and recovery How to enjoy sugar without fear, guilt, or TikTok-fueled misconceptions   Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow! Don't forget to follow me on Instagram @runnergirldietitian

Madalyn and I talk all things CARBS!! She shares about the purpose that carbs serve, how not all carbs are created equal and how you can use them to balance a meal. We also talk about the stigma around body size and diabetes. Also did I mention she is a runner! This episode originally aired June 12, 2023. Follow Madalyn on Instagram @diabetes.rd. You can also check out her website http://madalyndiabetesnutrition.com/. Have questions? DM me on Instagram @runnergirldietitian

You’ve crossed the finish line — now what? Before you jump into the next training block, let’s talk physiology. In this episode, I’m breaking down exactly what happens inside your muscles, hormones, and metabolism when you don’t take time off (hint: it’s not pretty). We’ll cover how strategic downtime helps restore glycogen, rebalance stress hormones, rebuild muscle, and reignite motivation so you can actually get faster next cycle — not just more tired. Whether you struggle to sit still or fear losing fitness, you’ll walk away with science-backed permission to rest and a framework for how to use your off-season to come back stronger.   Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow! Don't forget to follow me on Instagram @runnergirldietitian

Sometimes race day doesn’t go the way you trained for. In this episode, I open up about my September half marathon — the disappointment I felt crossing that finish line, the messy middle of processing it, and the mindset shift that’s helping me move forward. If you’ve ever walked away from a race wondering “what was all that work for?” — this one’s for you. Let’s talk about how to turn the sting of a tough race into fuel for your next start line. 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

You’ve been told that “calories in, calories out” is the holy grail , but for female runners, that formula can quietly tank your metabolism, mess with your thyroid, deplete your iron, and weaken your bones. In this episode, Serena breaks down the science of why low-energy availability wrecks hormone balance, how chronic dieting blunts your metabolism, and what to do instead if you actually want to perform. Check out The Knight Fit Podcast where I was a guest and talked more about hormone health!   Save 15% off your MidDay Squares order with this link! 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

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.