Dear Runner Bod,

What if the “healthy” habits you’ve been chasing… aren’t actually helping your health? In this episode, I sit down with Amanda Katz to unpack the subtle (and not-so-subtle) ways toxic fitness culture shows up in women’s lives (often disguised as discipline, wellness, or “just taking care of yourself.”) We dive into how behaviors that look healthy on the outside can quietly disconnect you from your body, increase stress, and keep you stuck in cycles of fear and control. We also get into something we don’t talk about enough:how fear shapes the way women approach fitness, food, and their bodies…and how learning to recognize it can change everything. If you’ve ever felt like you’re doing “all the right things” but still don’t feel good in your body… this conversation will hit. In this episode, we cover: How toxic fitness culture hides behind “health” Signs your “healthy habits” may actually be hurting you The role fear plays in food, body image, and performance Why letting go of control can feel terrifying—but necessary What it actually looks like to support your health as a female athlete You can follow Amanda on Instagram @amanda_katzz. You can also check out her website www.amandaskatz.com. 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

If you’ve ever trained hard… only to completely fall apart on race day… then this episode is going to hit. Because spoiler: it’s probably not your fitness. I’m joined by run coach Stacey Gross, and we’re diving into the missing piece most runners overlook: mindset. We talk about: Why you might be “bombing” races despite strong training The sneaky “but” statements holding you back (and how to catch them) Why comparison is keeping you stuck (and how to opt out) How to actually build confidence as a runner Why enjoying your training might be the most performance-enhancing thing you can do This conversation is your reminder that running is not just physical! It’s a full-body, full-brain sport. And if you’ve been stuck in your head lately… this is your reset. Follow Stacey on Instagram @s__gross. If you are interested in working with her you can reach out on Instagram. Want to try Go Guarded? Use my code serena10 at checkout! 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. 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%. 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. This episode originally aired September 23, 2024. 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%. If you have questions about this episode, DM on Instagram @runnergirldietitian

I am talking about bone health and low carb dieting. We live in a world where women are obsessed with losing weight as quickly as possible. It can be frustrating when you start to fuel your body like an athlete and you may gain some weight especially if you are coming from a low carb diet. I share some of my story with my injuries in my 20's and how it was a result of the dieting I was doing at the time. I delve deep into why going low carb can be hurting your bone density. This episode originally aired August 26, 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

If you’re a high-achieving woman who looks confident on the outside but feels anxious, self-doubting, or never quite “good enough” on the inside…this episode is for you. In Episode 156, I’m joined by Ashley Emmons, a therapist who specializes in helping high-performing women manage performance anxiety, quiet negative self-talk, and actually believe they’re capable of the goals they’re chasing. Ashley is also a runner herself, which means she truly gets the mental gymnastics that come with training, racing, and constantly pushing for “more.” We talk about: Why confidence isn’t something you’re born with (and why that’s good news) How performance anxiety shows up in runners and high-achievers What to do when negative self-talk hijacks your training or daily life Simple, practical tools to regulate anxiety in the moment How to start trusting yourself instead of constantly second-guessing This conversation is grounding, empowering, and packed with tools you can actually use—on the run and off. 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

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

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

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

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

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

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

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