Podcast
Dear Runner Bod,
Hosted by Serena Marie RD · EN
Dear Runner Bod is a podcast hosted by anti-diet running dietitian & body image coach, Serena Marie RD. Dear Runner Bod’s mission is to empower females to embrace their body as a runner’s body no matter their level of fitness, shape or size. Stick around for solo episodes and interviews of experts in the running community who provide advice on how to cultivate health, fitness, resiliency and self-compassion as a female runner.
12episodes
Episodes
Newest firstAll episodes
BMI is bullsh*t & why you should care
1w ago00:30:52Tap to summarizeBMI 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
Transcribe →From Burnout to Strong Again: Tamsey Smith on RED-S, Running & Rebuilding in Your 40s
2w ago00:50:07Tap to summarizeTamsey 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
Transcribe →Pelvic Floor Therapy is for MORE THAN just Mother Runners with Dr Victoria Clement
3w ago00:43:09Tap to summarizeWhat 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 info@restorethefloorpt.com 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
Transcribe →Strong Through Every Season: Running & Motherhood with Alex Morelli of the Stronger Season
May 1100:49:31Tap to summarizeWhat 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
Transcribe →Zero Fcks Given with Amanda Katz, NASM, Run Coach
May 400:39:33Tap to summarizeWhat 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
Transcribe →Run clubs are having a moment right now… but not all of them feel the same.
Apr 2700:33:08Tap to summarizeIn this episode, I sit down with Evan Campbell, founder of the Conshohocken Running Club, to talk about what it actually means to create a space where all paces feel welcome and why that matters more than ever for the future of running. And how shifting the focus of run club from ego and performance to making a difference in your community can be more fulfilling than your next PR. We get into: Why “all paces welcome” often falls flat and how to do it right How run clubs can become powerful community hubs, not just workout groups The role of leadership, local partnerships, and even politics in shaping a run club How their club raised money for a local elementary school and built relationships within their town What runners can do to give back through the sport they love If you’ve ever felt intimidated to join a run club… or you’re part of one and want to make it better… this episode will change how you see running. Check out Conshy Run Club! Instagram: Conshy_runs TikTok: Conshy_runs LinkTree: Conshy Run Club 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
Transcribe →This is YOUR JOURNEY. Celebrate it! with Coach Stacey
Apr 2000:27:47Tap to summarizeIf 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
Transcribe →What if the thing holding your running back… isn’t your training plan?
Apr 1300:46:59Tap to summarizeThis 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.DPT Website: 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
Transcribe →Gels vs the candy aisle!!
Apr 600:27:16Tap to summarizeI 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
Transcribe →How to Chase Fast Marathon Times Without Burning Out (with Olivia Garcia)
Mar 3000:51:04Tap to summarizeMany 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
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