Dear Runner Bod,

How to Chase Fast Marathon Times Without Burning Out (with Olivia Garcia)

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 marathoner while balancing motherhood and life outside the sport.
We talk about how she rebuilt her fitness after pregnancy and postpartum, why nursing can be an incredibly depleting phase for the body, and how she’s learned to pursue ambitious running goals without losing the joy of the sport.
If you’ve ever felt pressure to keep up with other runners on social media or struggled with mom guilt while prioritizing your training, this conversation will feel incredibly validating.
This episode is a reminder that your journey is your own and that the most sustainable progress often comes from tuning out the noise and trusting your body. You can follow Olivia on Instagram at @watch_Oliviarun
 
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The one about low ferritin & iron deficiency anemia

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. 
 
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If you have questions about this episode, DM on Instagram @runnergirldietitian

“You’re Fine.” The Iron Lab Gap Hurting Women Runners

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 standard lab panels often miss early iron deficiency• The key iron markers runners should ask their doctor to test• Why ferritin alone does not tell the whole story• How inflammation, training load, and menstruation can affect lab results• When symptoms matter more than “normal ranges”
If you’re a runner feeling unusually tired, struggling with performance, or constantly being told your labs are “fine,” this episode will help you understand what questions to ask and how to push for a deeper investigation.
Because being dismissed when something feels off is frustrating. And your performance, health, and energy deserve better answers.
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^ always discuss supplements with your healthcare provider before taking
 
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

A lil' bone fracture with that low carb diet?

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.
 
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Don't forget to follow me on Instagram @runnergirldietitian

When Training Stops, What Comes Up?

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 comes from choosing rest instead of forcing mileage
And the deeper fear that surfaced for me: the fear of “running out of time” to accomplish goals
This is a conversation about injury, yes…but even more, it’s about identity, patience, and trusting that stepping back doesn’t mean falling behind.
If you’re injured, sidelined, pregnant, postpartum, or simply in a season where your body is asking for something different… this episode is for you.
 
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

Confidently conquering that inner-critic during training with Ashley Emmons , Performance Anxiety Coach

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

Your Metabolism Is Not Broken...It’s Responding

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

Are carbs overrated? What the "new" research is saying

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

Fueling the Long Run of Life: Motherhood, Ultras & Letting Go of Control with Francesca Barbetta

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

Anti-Inflammatory Fuel for Runners

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