Dear Runner Bod,

Your Nervous System: The Hidden Coach Behind Every Workout

Think your legs, lungs, and muscles are running the show? Think again. In this episode, we pull back the curtain on your nervous system — the ultimate behind-the-scenes player that decides how you perform, recover, and adapt. I’ll explain how stress, sleep, and even your thoughts can prime you for breakthroughs… or hold you back from them. If you’ve ever wondered why some days you feel unstoppable and others you feel like you’re dragging concrete legs, this one’s for you.
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Don't forget to follow me on Instagram @runnergirldietitian

Cranking Up Training & Carb Intake

In this episode, I’m diving into my training prep for the fall races and sharing how I’m adjusting my nutrition to keep up with my added mileage. As I start to push my limits with more intense runs, I’m increasing my calorie and carb intake to support my body’s needs and fuel for the miles ahead. Whether you’re training for a race or just trying to feel your best during peak training weeks, this episode is packed with tips on how to eat to perform—and why it’s so crucial to fuel your body properly. Tune in for a real-life glimpse into what race prep looks like behind the scenes!
 
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Don't forget to follow me on Instagram @runnergirldietitian

Adequate Calories vs Carbs - Can you have one without the other?

In this episode of Dear Runner Bod, we tackle a big question: Can you fuel your body with adequate calories while skimping on carbs?
Calories are crucial, but what about carbs—the body’s primary fuel source for exercise and recovery? Is it really possible to thrive as an athlete by cutting back on carbs, even if you’re hitting your calorie goals?
Join me as we break down the science of energy balance, explore how carbs impact performance, and why getting the right balance of nutrients is essential for feeling your best. Whether you're a runner, lifter, or active individual looking to optimize your diet, this episode will shed light on why carbs (or lack of them) could make or break your athletic performance.
Tune in to get the clarity you need on how to fuel your body the right way!
 
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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. 
This episode originally aired October 21, 2024.
Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!
Don't forget to follow me on Instagram @runnergirldietitian

Nursing as a Mother Runner: The First Year

In this episode, I dive into the ins and outs of nursing during the first year of motherhood, all while balancing the demands of being a runner. Whether you’re juggling early morning miles or training for your next race, I’m sharing real talk on how breastfeeding can impact your energy, fueling, and recovery. From the highs and lows of lactation to navigating the how do I fuel for this? moments, I’m covering it all. Tune in for practical tips, relatable stories, and some much-needed mom-to-mom support!
Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order!
Don't forget to follow me on Instagram @runnergirldietitian

Why You're Hitting the Wall on Long Runs (& What to Do About It)

Feel like you're crashing mid-run…even though you're following a plan and doing “all the right things”? This episode breaks down the real reasons women runners hit the wall during long runs, and spoiler alert: it's not just about the miles. From under-fueling to misunderstood carb timing to gut training (yes, that’s a thing!), I’m giving you practical, science-backed tips you can start using this week.
Whether you’re currently fueling with gels, real food, or coffee and vibes, this episode will help you stop bonking and start thriving.
👟 Mentioned: Eat Like an Athlete Bootcamp – your roadmap to running strong, energized, and injury-free. Doors close July 23!
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Fueling Through the Feels: 11 Months Postpartum & Still Eating like an Athlete

In this episode, I get honest about postpartum body image/hair regrowth, eating on the CONSTANT go with an almost-toddler, and how I’m still prioritizing fueling for long runs. Spoiler: It’s not just about eating every 3 miles.
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

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!
This episode originally aired October 28, 2024. 
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

Why weight gain isn’t the end of your speed

Wait—can gaining weight help you run faster?
Yes, well, it depends!In this episode, Serena breaks down what really matters for speed, endurance, and performance—hint: it's not just about your weight. We dive into how focusing on VO₂max, building strength and power, and dialing in your sports nutrition can transform your training—even in a body that's heavier than she used to be.
You’ll learn: 🔥 Why “leaner” doesn’t automatically mean faster 💪 The performance perks of lifting heavy and training for power 🥤 How fueling smarter (not less) supports energy, recovery, and speed 🧠 A mindset shift that will help you embrace strength gains, muscle mass, and yes—weight gain—as a part of becoming a stronger athlete
If you’ve ever worried that eating more or gaining weight will sabotage your running, this episode is your science-backed permission slip to stop the fear and start fueling like an athlete.
🎧 Tune in, take notes, and get ready to rethink your relationship with your runner body.
PS here's the study Serena discusses in the show! https://pubmed.ncbi.nlm.nih.gov/37752006/
PSS here's the link for the book Serena mentions in the pod! https://bookshop.org/p/books/sick-enough-a-guide-to-the-medical-complications-of-eating-disorders-jennifer-l-gaudiani/9482872?ean=9780815382454&next=t
 
Save 15% off your MidDay Squares order with this link!
If you have questions about this episode DM on Instagram @runnergirldietitian.

Running Stronger After Baby: Annie Kay’s Story of Healing & Hustle

This week, I’m joined by runner, mom, and Olympic Trials hopeful Annie Kay for a powerful conversation about how her relationship with running has evolved through motherhood, eating disorder recovery, and chasing big goals.
Annie opens up about her experience with eating disorder recovery, how she navigated postpartum training while breastfeeding, and what it really looks like to juggle elite running ambitions with life as a new mom. Whether you're building back post-baby or just trying to find joy in the run again, this episode is full of real talk, inspiration, and tangible takeaways.
💬 We talk about:
Finding joy in running again—without the pressure
Fueling and training through postpartum and breastfeeding
Healing your relationship with food and body as an athlete
What it takes to chase OTQ dreams as a mom
The power of community, support, and self-compassion
This one’s for every woman who's ever wondered if she can still go big after baby—spoiler: you absolutely can. 👟💪
You can follow Annie on Instagram @anniekayfitness. 
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