Dear Runner Bod,

This is YOUR JOURNEY. Celebrate it! with Coach Stacey

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 them)
Why comparison is keeping you stuck (and how to opt out)
How to actually build confidence as a runner 
Why enjoying your training might be the most performance-enhancing thing you can do
This conversation is your reminder that running is not just physical! It’s a full-body, full-brain sport.
And if you’ve been stuck in your head lately… this is your reset.
 
Follow Stacey on Instagram @s__gross. If you are interested in working with her you can reach out on Instagram.
Want to try Go Guarded? Use my code serena10 at checkout!
Don't forget to follow me on Instagram @runnergirldietitian

What if the thing holding your running back… isn’t your training plan?

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 that changed everything for her: viewing food not as something to control, but as an opportunity to thrive.
We also dive into:
Why patience is one of the most underrated performance tools
The role fueling plays in sustainable progress
How athletes can learn to keep showing up after “failure”
Navigating seasons where running can’t be your whole identity
How Leah’s experiences shape the way she coaches runners today
If you’ve ever felt behind, frustrated with your progress, or scared of falling short of a big goal… this episode is for you.
Follow Leah:IG: Leah.Runs.DPTWebsite: Train Smart Run Strong
 
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

Gels vs the candy aisle!!

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 run. 
Here is the link to the article I talk about in this episode.
This episode originally aired March 3, 2025.
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

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
 
Want to try Go Guarded? Use my code serena10 at checkout!
Don't forget to follow me 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.
This episode originally aired September 23, 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

“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.
Curious about supplements for iron deficiency? Check out my faves and save 20% at Fullscript: https://us.fullscript.com/plans/smarie-rd-iron-deficiency-anemia 
^ 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