Dear Runner Bod,

Cycle Syncing your Workouts & Nutrition

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

Overestimating what you can do in a day?

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 big goal easier and capable of you accomplishing it. 
 
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Don't forget to follow me on Instagram @runnergirldietitian

Does your personal trainer know best?

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 on Instagram @runnergirldietitian.
 
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How to Actually Eat Enough Protein

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 metabolism so you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Insulin Resistance in Female Runners

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 you can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

The "Crappiest" (Literally) Diet Foods for Runners

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 lost weight & got faster; does thin = fast for me?

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 something different when we add in training, consistent workouts, sleep, nutrition and so many more things to tweak to help you get faster.
 
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 can find your healthiest weight as a female runner!
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If you have questions about this episode, DM on Instagram @runnergirldietitian

Does staying in 'fat burning zone' help you lose weight?

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 up for injury, lowering my metabolism and weight cycling. So how do we set up our metabolism for optimal health? I give you tips on what can help you achieve this goal.
 
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 can find your healthiest weight as a female runner!
Ready for Lagoon Pillows to change how you sleep? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!
If you have questions about this episode, DM on Instagram @runnergirldietitian

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.
 
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 can find your healthiest weight as a female runner!
If you have questions about this episode, DM on Instagram @runnergirldietitian

Behind the Scenes Hormones Edition: Your Bod + Energy Restriction

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 period, increased body fat and so much more.
 
Let’s make running through menopause a bit easier on ya!! Check out this super short & sweet 5 episode mini-podcast-series on lifestyle factors that make transitioning to peri/menopause tough on the body… and what you can do instead! Click here to register!
Interested in trying Soul CBD? Use my code serena to get 30% off!
Don't forget to follow me on Instagram @runnergirldietitian