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.
19episodes
Episodes
Newest firstAll episodes
Do you really need 90-120g/h of carb for long runs?
1w ago00:23:49Tap to summarizeEveryone online is talking about fueling with 90–120g carbs/hour during runs… but is that actually necessary for most runners? And why does trying to copy elite fueling protocols sometimes end in GI disaster? 😅 In this episode of Dear Runner Bod, I break down: • what the research actually says about high-carb intra-run fueling • why elite athletes can tolerate massive carb intakes during exercise • gut training and how your intestine adapts over time • why going from “never fueling” to “6 gels/hour” can backfire fast • the role of glucose + fructose transporters • how underfueling overall is often a bigger issue than underfueling during runs • realistic fueling ranges for recreational runners vs elite endurance athletes • why more carbs is not always better We also talk about how social media tends to flatten nuance in sports nutrition. Just because some athletes can tolerate 120g/hour doesn’t mean every runner needs to chase that target. Your fueling strategy should match: ✔️ your training load ✔️ your event duration ✔️ your intensity ✔️ your gut tolerance ✔️ your actual physiology Because the goal isn’t maximal fueling. It’s effective fueling. If you want getting dressed to feel less stressful and a lot more supportive of your mental health and your body image click here to try Nuuly and save $30! Don't forget to follow me on Instagram @runnergirldietitian
Transcribe →Your Brain is a Body Part too, ya know! with Sarah Strong LCSW
2w ago00:40:29Tap to summarizeWhat if you treated your mental health with the same consistency, care, and intention as your training plan? In this episode of Dear Runner Bod, I’m joined by Sarah Strong, a licensed clinical social worker and performance coach known as The Trail Therapist. Sarah blends movement, trail-based therapy, and mental health support for athletes across Colorado’s Front Range and beyond. We dive into her journey from runner to therapist and how her work sits at the intersection of performance and mental well-being. Together, we unpack why mental health is still often treated as optional… while physical health gets all the structure, metrics, and attention. Sarah shares: Subtle (and not-so-subtle) signs your mental health might need support Why runners are especially vulnerable to ignoring these signals How perfectionism, identity, and performance can blur the line between discipline and distress Practical ways to build mental health habits that actually stick This episode is your reminder that feeling strong isn’t just about your splits, your pace, or your race day performance… it’s about your capacity to show up fully in your life. Follow Sarah on Instagram @the_trail_therapist. You can check out her website www.thetrailtherapist.com. This episode originally aired November 6, 2023. 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
Transcribe →Everyone Is Shrinking… And You’re Not? Let’s Talk About It.
3w ago00:26:51Tap to summarizeIt feels like everyone around you is getting smaller. And even if you logically know that shrinking ≠ health… it can still mess with your head. In this episode, I’m talking about the emotional and psychological impact of living in a world where GLP-1 medications are becoming more common, and bodies are changing quickly around us. As a runner who is intentionally fueling your body for performance, recovery, and long-term health… this can feel disorienting, triggering, and honestly? A little threatening to your identity. We’re diving into: Why the “shrinking around you” effect can feel so activating How diet culture beliefs can quietly resurface (even when you’ve done the work) The identity shift of choosing a fueled body over a smaller one Why your discomfort doesn’t mean you’re doing anything wrong or “being a bad person” How to process these feelings without abandoning yourself This is your reminder: you’re allowed to feel conflicted and stay committed to fueling your body well. 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 →Ditching the "Earn & Burn" Mentality with Samantha Christy, RD & OTF Coach
4w ago00:38:27Tap to summarizeWhat 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
Transcribe →Why Your “Food Sensitivities” Might Actually Be Undereating
Jun 2200:29:22Tap to summarizeIf 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
Transcribe →Biofeedback & Running - What it means for you!
Jun 1500:43:12Tap to summarizeWhat 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
Transcribe →Might Delete Later: When Life Derails Your Running
Jun 800:31:19Tap to summarizeThis 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
Transcribe →BMI is bullsh*t & why you should care
Jun 100:30:52Tap 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
May 2500:50:07Tap 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
May 1800:43:09Tap 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
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