Dear Runner Bod,

It feels like everyone around you is getting smaller. And even if you logically know that shrinking ≠ health… it can still mess with your head. In this episode, I’m talking about the emotional and psychological impact of living in a world where GLP-1 medications are becoming more common, and bodies are changing quickly around us. As a runner who is intentionally fueling your body for performance,...

What happens when the thing you love… starts hurting you? In this episode, I sit down with registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness, Samantha Christy, to talk about her journey from toxic fitness culture to truly healing her relationship with movement and food. Samantha opens up about her experience with Orthorexia—how it quietly took over her life thro...

If you’ve ever thought, “my gut just can’t handle foods like it used to,” this episode is going to challenge that narrative ….in the best way. Because while it’s easy to blame gluten, dairy, or sugar… the real issue I see over and over again in runners (and active women) is chronic underfueling. In this episode, I break down: How undereating impacts your gut lining and digestion Why low energy ava...

What if your body has been giving you feedback this whole time… and you just haven’t been taught how to listen? In this episode, we’re breaking down how to use biofeedback as your compass while still building true food freedom as a runner. Because here’s the tension: You don’t want to obsess over every bite… But you also don’t want to feel like garbage on your runs. So where’s the middle ground? I...

This is one of the most vulnerable episodes I’ve ever recorded. The last 8 months haven’t looked like “disciplined athlete life.” They’ve looked like grief. Morning sickness. A stress fracture scare. Illness. Pregnancy symptoms. And a body that simply couldn’t do what it used to. And if I’m being honest… I didn’t handle it well at first. I felt frustrated. Guilty. Angry. Like I was losing a part o...

BMI has been treated like a health report card… but it was never designed for that job. In this episode, we unpack where Body Mass Index (BMI) actually came from, why it was created, and how it’s being misapplied…especially in athletic populations like runners. If you’ve ever been told you’re “overweight” based on BMI despite training hard, fueling well, and feeling strong… this one’s for you. We’...

Tamsey Smith has loved movement her entire life! But even with decades of experience in the fitness industry, she found herself facing something many women are never warned about: low energy availability (LEA) and RED-S. In this episode, Tamsey shares her journey from lifelong athlete and fitness professional to navigating underfueling, burnout, and ultimately rebuilding her strength in her 40s. W...

What actually is your pelvic floor… and why does it matter so much for runners? In this episode, I’m joined by pelvic floor physical therapist and birth doula Dr. Victoria Clement to break down one of the most misunderstood (and often ignored) systems in the female body. We cover: What the pelvic floor is (in plain English) Why it’s essential for running performance, not just postpartum recovery S...

What happens when a woman who knows how to push her body to the limit… enters a season where control disappears? In this episode, I’m joined by Alex, a runner, coach, HYROX competitor, and mom, whose life sits at the intersection of discipline, chaos, and freedom. With 39 half marathons, 9 full marathons, and now a growing love for HYROX, Alex knows what it means to be strong. But her journey into...

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...

In this episode, I sit down with Evan Campbell, founder of the Conshohocken Running Club, to talk about what it actually means to create a space where all paces feel welcome and why that matters more than ever for the future of running. And how shifting the focus of run club from ego and performance to making a difference in your community can be more fulfilling than your next PR. We get into: Why...

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...

This week on the Dear Runner Bod, I’m joined by Leah Avery, DPT, physical therapist, running coach, and lifelong athlete with over 30 years of experience in sport. Leah shares how it took seven years to break her marathon PR and nine years to chase a Boston Qualifier, and why the extreme sense of urgency so many runners feel can quietly sabotage long-term progress. We talk about the mindset shift...

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...

Many runners believe chasing big goals means pushing harder, racing more, and constantly comparing themselves to everyone else online. But that mindset can lead to burnout fast. In this episode of Dear Runner Bod, I’m joined by marathoner, mom of two, and run coach Olivia Garcia. Olivia started her running journey with no competitive background and has since transformed into an incredibly fast mar...

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 i...

Iron deficiency is one of the most common performance limiters in women runners… yet it is constantly missed. Many athletes are told their labs look “normal” even while experiencing fatigue, poor recovery, elevated heart rate, or declining performance. In this episode, I break down why that happens and how to advocate for yourself when investigating possible iron deficiency. You’ll learn: Why stan...

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 th...

What do you do when your body tells you to stop… and your mind panics? In this episode, I’m sharing an honest update on navigating SI joint inflammation and bone edema, and what it’s been like to step away from training when running usually feels like the coping tool. We talk about: How to mentally handle unexpected time off from running Pivoting when training plans fall apart The growth that come...

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. As...

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 pla...

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 c...

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...

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 sci...

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.   I...