Dear Runner Bod,

I am talking about fueling during long runs. I share how I am working on my comeback season to get ready for a half marathon after pregnancy. I share when I normally recommend taking intra-run fuel during your run and why sometimes you just need to take it to help you prepare for your race.   Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-st...

We are diving into body image and how to be kind to your body. I share my experience with body image and how I have had to work through it again after pregnancy. I want to help you go from a place of hating/repulsed/depressed about your body to a place of accepting and neutrality. I give my top tips on how to move to accepting your body.   Save 15% off your MidDay Squares order with this link ! If...

I am talking about gut health. I explain what healthy/good bacteria is, why we need it in our colon, what it can do for you when you have it in your body, and when to focus on supporting your healthy gut microbiome. I share some foods that have probiotic and prebiotic in them to help contribute to your gut health.    Save 15% off your MidDay Squares order with this link ! If you have questions abo...

I am talking about ditching the earn it or burn it mentality. I dive into why we need to ditch the I need to earn my food or burn off my food. I share three ways how ditching this mentality has made me a better athlete/person and a better mom.    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...

I am talking about fasted runs and low carb periodization that we hear about on social media. I am sharing the science and information about these topics so you can make an informed decision for your body. I talk about your bigger goals and how these things may or may not fit into your big goal.   Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven...

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and cons and the long term consequences of each choice. This episode originally aired June 10, 2024. Training in the heat sucks, but my free Hack Your Hydration masterclass can help! Interested in trying Soul CBD ? Use my code serena to get 30% off! Want to...

I am sharing about my experience with food, nutrition, and some disordered-ish behaviors that came up for me post-partum. This episode isn't just for mom's, but the advice I am giving is more broad for anyone who has struggled with disordered behaviors.   Save 15% off your MidDay Squares order with this link ! If you have questions about this episode DM on Instagram @runnergirldietitian .

We are living in a climate where people are spreading a lot of misinformation around food and making people feel really scared to eat. Since we are female runners and have high energy needs and need to have enough fuel, I am going to talk about processed foods and the toxins in our food. I share the differences between what the United States and the European Union allow in processed foods. I talk...

I am sharing my birth story because there can be so much negative talk around pregnancy and birth. I wanted to share my story because it is empowering. I give some advice on things I learned through my pregnancy and birth.   Don't forget to follow me on Instagram @runnergirldietitian

I have a lot of thoughts and feelings about this special. Let's talk about the science behind the weight loss injections as well as what Oprah had to say. I am giving you my perspective as a registered dietitian. This episode originally aired March 25, 2024.   I would love to talk to you more about this episode! DM me on Instagram @serenamarierd   Want to try Lagoon Pillows? Take their sleep quiz...

I have been going on a journey for the last two years of learning about women's hormone health. I am sharing about syncing your workouts, nutrition and long run fueling with where you are in your menstrual cycle. I give you tips on how to work with your hormones and nutrition ideas to adequately fuel during each phase of your cycle.   Save 15% off your MidDay Squares order with this link ! If you...

Are you trying to balance running and life? I share how I am trying to balance these two things right now. We as women always seem to prioritize everyone else and their needs before ours. We cannot pour from an empty cup. Have you been stuck trying to pursue a goal or health habit? I talk about breaking down your big goals into tiny goals that you can do easily each day. It makes getting to the bi...

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 o...

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! Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy m...

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.    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 yo...

I have lived through the "crap" of diet/low calorie foods for runners. I go over my top 5 foods I have found to be the worst and I also touch on why these foods are so common in the running community. This episode originally aired July 24, 2023.   If you feel like I missed a "crappy" diet food, please DM @runnergirldietitian .

I got this question on Instagram and I wanted to talk about it on the pod. "What happens if you do lose weight and you are a runner and you get faster? Does that mean for you that getting faster is weight loss?" Sometimes, losing weight will help you get faster, but there are so many other factors that go into getting faster than worrying about losing weight. Everyone's body is going to do somethi...

I am talking about how to stay in the 'fat burning zone' and, if you want to lose weight, do you have to workout in the fat burning zone? I used to be so obsessed with being in the 'fat burning zone' when I was macro tracking and dieting. The 'fat burning zone' is real, but the world of dieting takes it to the extreme. I share what I did to try to stay in the zone at all times and how this set me...

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...

There is a "calm before storm" so to speak when you restrict food and how it impacts your body. I am sharing the science behind what happens to your hormones and body while going on a low calorie diet. You can feel so good and have more energy while on a low calorie diet, but the storm is coming that is going to lead to stress fractures, demineralization of bones, exhaustion, anemia, loss of perio...

I am going to share how my season of life & running are changing for me. I don't know how things are going to change after I give birth. Having that unknown, especially as a type A runner, not knowing when I will be able to run again has been hard for me.  I talk about how life throws things at you, and sometimes you need to take a step back from running. You can feel guilt and shame when you...

Have you heard of these phrases, "don't drink your calories" or "that drink has empty calories." I break down how I used to follow this rule and now how I have used drinking my calories to benefit me during my marathon training. I share my favorite performance mocktail and tell you why I have added each thing in and how it helps your performance.  This episode originally aired October 9, 2023.   T...

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...

I am talking with Amy Haas, she is a 30 year old runner who loves to run, have fun, and get shit done. She has been running for about 10 years & her current goal is to run a half marathon in every state. We talk about Amy's Instagram post that prompted me to have her on the pod. She gain 10lbs and how she has dropped major time in her marathon PR. Amy shares: how training has changed her relat...

I am talking about body image in pregnancy. Now, if you never plan on being pregnant or those days are behind you, the healing journey is still going to be the same and I think you will find nuggets in this episode. I explain how I have been working through my body image struggles since becoming pregnant. I was worried about my body changing and feeling shame that I was feeling worried. I share se...