Dear Runner Bod,

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

BMI has been treated like a health report card… but it was never designed for that job. In this episode, we unpack where Body Mass Index (BMI) actually came from, why it was created, and how it’s being misapplied…especially in athletic populations like runners. If you’ve ever been told you’re “overweight” based on BMI despite training hard, fueling well, and feeling strong… this one’s for you. We’ll talk about: The history of BMI and why it was never meant to assess individual health Why BMI fails to account for muscle mass, performance, and physiology How endurance athletes often fall into “higher” BMI categories despite being metabolically healthy The harm of equating thinness with health especially in running culture What actually does matter when assessing health and performance as a runner This episode is your reminder: you are not a ratio. And your healthiest running body might not fit neatly into a chart. This episode originally aired May 8, 2023. 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

Tamsey Smith has loved movement her entire life! But even with decades of experience in the fitness industry, she found herself facing something many women are never warned about: low energy availability (LEA) and RED-S. In this episode, Tamsey shares her journey from lifelong athlete and fitness professional to navigating underfueling, burnout, and ultimately rebuilding her strength in her 40s. We talk about what happens when your love for movement outpaces your fueling… and how to find your way back. Inside this conversation: What LEA and RED-S can look like in real life (even for experienced athletes) How underfueling impacts performance, recovery, and overall health The mindset shift from “doing more” to actually supporting your body Rebuilding strength, energy, and confidence in midlife How Tamsey balances running, teaching, and training without burning out Why running is still her first love & real life tips on how she eats enough This episode is a powerful reminder that being disciplined isn’t the same as being well-fueled… and that it’s never too late to rebuild. You can follow Tamsey on Instagram @tamseysmithfitness. If you are interested in working with Tamsey visit https://www.tamseysmithfitness.com/ for free and specialized workout programs and one-on-one training.   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

What actually is your pelvic floor… and why does it matter so much for runners? In this episode, I’m joined by pelvic floor physical therapist and birth doula Dr. Victoria Clement to break down one of the most misunderstood (and often ignored) systems in the female body. We cover: What the pelvic floor is (in plain English) Why it’s essential for running performance, not just postpartum recovery Signs your pelvic floor might need support (even if you’ve never had a baby) How breathing mechanics directly impact pelvic floor function Why strength training is one of the most underrated tools for pelvic health How to use your body’s biomechanics to support pregnancy, labor, and postpartum recovery Whether you’re pregnant, postpartum, or just trying to run without leaking, heaviness, or discomfort… this episode will change how you think about your body.  You can find Dr. Victoria on Instagram @restorethefloor.doc or contact the clinic directly at [email protected] and 267-209-0930 This is a repeat episode that originally aired April 29, 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

What happens when a woman who knows how to push her body to the limit… enters a season where control disappears? In this episode, I’m joined by Alex, a runner, coach, HYROX competitor, and mom, whose life sits at the intersection of discipline, chaos, and freedom. With 39 half marathons, 9 full marathons, and now a growing love for HYROX, Alex knows what it means to be strong. But her journey into trying to conceive, pregnancy, and postpartum revealed a different kind of strength, one that so many women are forced to figure out on their own. We talk about: Why even highly disciplined athletes can feel lost in their bodies during the PP season The massive gap in education and support for women navigating fertility and postpartum Redefining strength beyond performance metrics Staying grounded in movement through demanding seasons of life This conversation is for every woman who has ever felt confused, isolated, or unsupported in her body… especially when she’s used to being “in control.” Because strength isn’t just physical. It’s awareness, education, and the courage to keep showing up. Follow Alex on Instagram @alex_thestrongerseason and on Tiktok @alex_thestrongerseason   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

What if the “healthy” habits you’ve been chasing… aren’t actually helping your health? In this episode, I sit down with Amanda Katz to unpack the subtle (and not-so-subtle) ways toxic fitness culture shows up in women’s lives (often disguised as discipline, wellness, or “just taking care of yourself.”) We dive into how behaviors that look healthy on the outside can quietly disconnect you from your body, increase stress, and keep you stuck in cycles of fear and control. We also get into something we don’t talk about enough: how fear shapes the way women approach fitness, food, and their bodies…and how learning to recognize it can change everything. If you’ve ever felt like you’re doing “all the right things” but still don’t feel good in your body… this conversation will hit. In this episode, we cover: How toxic fitness culture hides behind “health” Signs your “healthy habits” may actually be hurting you The role fear plays in food, body image, and performance Why letting go of control can feel terrifying—but necessary What it actually looks like to support your health as a female athlete You can follow Amanda on Instagram @amanda_katzz. You can also check out her website www.amandaskatz.com.   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

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

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.   Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may not be the traditional way you have heard about it before. She also shares her story on how she got started with running and how she went about qualifying for Boston. This is episode originally aired April 10, 2023.    You can follow Elizabeth on Instagram @elizabethclor. Check out her blog www.elizabethclor.com. If you are interested in reading her book Boston Bound, you can find that link here. If you have questions about this episode, DM on Instagram @runnergirldietitian

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

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and cons and the long term consequences of each choice. This episode originally aired June 10, 2024. Training in the heat sucks, but my free Hack Your Hydration masterclass can help! Interested in trying Soul CBD? Use my code serena to get 30% off! Want to talk more about this episode? DM me on Instagram @runnergirldietitian