The Fuel Run Recover Podcast

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 gettingMy Dietitian perspective on how protein soda stacks up nutritionally against whole foodsWhen a protein soda might be a convenient option… and when it’s notI 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!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.

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.

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.

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 drinksWhy carbohydrates matter during longer workoutsHow skipping carbs after a run can hurt your next workoutA simple tweak to your post-run protein shake that improves recoveryHow small fueling changes can quickly improve energy, endurance, and consistencyIf 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.

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.

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 rightThe 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 bothPotential downsides of going too hard, too fast with fibreTiming fibre intake around training to avoid GI issuesHow very high fibre intakes can impact energy availability and performanceFibre 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.

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 guidanceHow the Nix Biosensor works, what it measures, and why real-time sweat data is a game-changer for athletesWho sweat testing is most useful for, what athletes can realistically learn from their data, and common mistakes in interpretationHow to turn sweat and sodium data into a practical hydration plan for training and racingThe future of hydration science and how wearable biosensing could change the way everyday runners fuel and perform.Looking for the resources mentioned in today's episode?⁠⁠⁠⁠⁠Get your free fueling audit here!⁠Curious what your sweat data looks like?Get 15% off the Nix Biosensors using my exclusive promo code SHNATIUK15.Learn more and grab yours at nixbiosensors.comIf you’re tired of guessing your hydration and electrolyte needs, this is one of the most powerful tools you can add to your training toolbox.

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.

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 goalsWhy running slower could actually make you fasterHow timing your nutrition can make or break your performanceThe truth about strength training intensityWhy recovery isn’t optional—it's non-negotiableWhether 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.

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 performanceIf 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.

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.

Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start.In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn:Why you need to make time, not find time, for strengthThe key goals your strength plan should supportHow to choose exercises, sets, reps, and progressions (without overthinking it)Why so many runners stall out — and the simple fixes that actually workHow to avoid trying to chase every goal at onceWhat periodization really looks like for runners who want long-term progressIf you’ve ever wondered how to schedule strength, build muscle, run faster, and prevent injuries without burning out, 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 personalized ⁠1:1 coaching ⁠this winter.