Dear Runner Bod,

Getting enough protein can feel surprisingly hard, especially when you are a new mom trying to feed yourself, care for a baby, return to running, and rebuild strength.
In this episode, I am talking all about protein and sharing the practical strategies I have been using to meet my own protein needs while getting back into running and weight training postpartum.
You will learn why protein matters for runners, how it supports recovery and muscle repair, and simple ways to add more protein throughout the day without turning every meal into a complicated math problem.
Whether you are postpartum, increasing your training, or simply struggling to hit a higher protein goal, this episode will help you make protein feel more realistic, flexible, and doable.
 
This episode originally aired October 28, 2024. 
Click here to try Legion Protein Powder for yourself use my code RUNNERGIRL for buy one get one 50% off and free shipping on your first order!
Don't forget to follow me on Instagram @runnergirldietitian

Why does it suddenly feel like social media is trying to convince us we’re all broken?
In this episode, I’m talking about the growing trend of influencers and wellness companies marketing supplements, injections, powders, hormones, and “fixes” as if our bodies are inherently deficient in their products. Instead of asking why people are exhausted, inflamed, under-fueled, burned out, disconnected, or struggling… we’re often sold expensive solutions without any discussion of root causes.
We talk about:
How wellness marketing profits from insecurity
Why “low energy” isn’t always a supplement deficiency
The normalization of outsourcing health to products
The role of underfueling, stress, sleep deprivation, overtraining, and nervous system dysregulation
Why true healing is usually less sexy than social media promises
How runners can think critically about wellness trends without shame
This episode is not anti-supplement or anti-medication. Supplements and medications absolutely have a place. This is a conversation about ethics, nuance, and asking deeper questions before turning every symptom into a sales opportunity.
If you’ve ever felt overwhelmed by wellness content online, this episode is for you.
 
If you want getting dressed to feel less stressful and a lot more supportive of your mental health and your body image click here to try Nuuly and save $30!
Don't forget to follow me on Instagram @runnergirldietitian

You got the body scan… and suddenly you’re spiraling.
In this follow-up episode, I’m bringing back Sam Christy, registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness, to unpack my personal trainer assessment through a very different lens.
Because here’s the thing:A body scan can give you data… but it can’t tell you your worth, your health, or your potential as a runner.
Sam walks us through:
What body scans actually measure (and what they don’t)
The limitations and inaccuracies of common assessments
The red flags to watch for in fitness evaluations
What a body-neutral personal trainer looks at instead
How to navigate feelings of shame, guilt, or panic after getting your results
If you’ve ever walked out of an assessment questioning your body, your training, or your health… this episode is your reality check (and your permission slip).
Because you deserve support that builds you up, not breaks you down.
This episode originally aired March 18, 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

Everyone online is talking about fueling with 90–120g carbs/hour during runs… but is that actually necessary for most runners? And why does trying to copy elite fueling protocols sometimes end in GI disaster? 😅
In this episode of Dear Runner Bod, I break down:• what the research actually says about high-carb intra-run fueling• why elite athletes can tolerate massive carb intakes during exercise• gut training and how your intestine adapts over time• why going from “never fueling” to “6 gels/hour” can backfire fast• the role of glucose + fructose transporters• how underfueling overall is often a bigger issue than underfueling during runs• realistic fueling ranges for recreational runners vs elite endurance athletes• why more carbs is not always better
We also talk about how social media tends to flatten nuance in sports nutrition. Just because some athletes can tolerate 120g/hour doesn’t mean every runner needs to chase that target.
Your fueling strategy should match:✔️ your training load✔️ your event duration✔️ your intensity✔️ your gut tolerance✔️ your actual physiology
Because the goal isn’t maximal fueling.It’s effective fueling.
If you want getting dressed to feel less stressful and a lot more supportive of your mental health and your body image click here to try Nuuly and save $30!
Don't forget to follow me on Instagram @runnergirldietitian

What if you treated your mental health with the same consistency, care, and intention as your training plan?
In this episode of Dear Runner Bod, I’m joined by Sarah Strong, a licensed clinical social worker and performance coach known as The Trail Therapist. Sarah blends movement, trail-based therapy, and mental health support for athletes across Colorado’s Front Range and beyond.
We dive into her journey from runner to therapist and how her work sits at the intersection of performance and mental well-being. Together, we unpack why mental health is still often treated as optional… while physical health gets all the structure, metrics, and attention.
Sarah shares:
Subtle (and not-so-subtle) signs your mental health might need support
Why runners are especially vulnerable to ignoring these signals
How perfectionism, identity, and performance can blur the line between discipline and distress
Practical ways to build mental health habits that actually stick
This episode is your reminder that feeling strong isn’t just about your splits, your pace, or your race day performance… it’s about your capacity to show up fully in your life.
Follow Sarah on Instagram @the_trail_therapist. You can check out her website www.thetrailtherapist.com.
This episode originally aired November 6, 2023.
If you would like to feel stronger and more supported on your runs and actually enjoy your strength training routine, you can try ANDA App for free for 7 days and 20% off your subscription with my code SERENA
Don't forget to follow me on Instagram @runnergirldietitian

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, recovery, and long-term health… this can feel disorienting, triggering, and honestly? A little threatening to your identity.
We’re diving into:
Why the “shrinking around you” effect can feel so activating
How diet culture beliefs can quietly resurface (even when you’ve done the work)
The identity shift of choosing a fueled body over a smaller one
Why your discomfort doesn’t mean you’re doing anything wrong or “being a bad person”
How to process these feelings without abandoning yourself
This is your reminder: you’re allowed to feel conflicted and stay committed to fueling your body well.
 
Click here to try Legion Protein Powder for yourself use my code RUNNERGIRL for buy one get one 50% off and free shipping on your first order!
Don't forget to follow me on Instagram @runnergirldietitian

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 through overtraining, undereating, and rigid “health” rules… and how she eventually found her way out.
We talk about:
The fine line between “disciplined” and disordered
Why underfueling and overtraining often get praised (especially in fitness spaces)
How intuitive eating can coexist with performance and strength
What it actually looks like to create a safe, inclusive space in fitness
Rebuilding trust with your body after it’s been pushed too far
If you’ve ever questioned whether your “healthy habits” are actually helping you… this conversation is for you.
This episode originally aired December 18, 2023.
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 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 availability can lead to increased food sensitivities
The connection between gut symptoms and RED-S (Relative Energy Deficiency in Sport)
What’s actually happening physiologically (think: slowed motility, reduced enzyme production, and impaired intestinal integrity)
Why eliminating more foods might be making things worse…not better
If your list of “trigger foods” keeps growing, it might not be your gut failing you… it might be your body asking for more support.
This episode will help you start listening differently.
 
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

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 walk you through:
The key biofeedback markers runners should actually pay attention to (hint: it’s not just hunger/fullness)
How to interpret things like energy, cravings, recovery, mood, and performance without spiraling
Where intuitive eating can fall short for athletes—and how to layer in sports nutrition strategy
Practical ways to adjust your fueling based on what your body is telling you
This is your permission slip to stop guessing… and start responding like an athlete.
Grab a pen and paper—this one is basically a free coaching session.
This episode originally aired February 5, 2024.
Want to try Go Guarded? Use my code serena10 at checkout!
Don't forget to follow me on Instagram @runnergirldietitian

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 of myself.
In this episode, I’m sharing what it actually felt like to lose fitness in a season where I didn’t choose to slow down… and how I’m finally starting to surrender instead of fight it.
We talk about:
Why losing fitness can feel so personal (especially for runners)
The mental spiral of “I should be doing more”
The difference between giving up vs. being forced to pivot
What it looks like to honor your body without labeling it as laziness
If you’re in a season where running feels harder… or life is just heavier… this episode is for you.
You’re not lazy.You’re not making excuses.
 
If you would like to feel stronger and more supported on your runs and actually enjoy your strength training routine, you can try ANDA App for free for 7 days and 20% off your subscription with my code SERENA
Don't forget to follow me on Instagram @runnergirldietitian