Everyone 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:

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:

Because the goal isn’t maximal fueling.

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Don't forget to follow me on Instagram @runnergirldietitian

What 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:

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

It 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:

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

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:

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:

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:

So where’s the middle ground?

I walk you through:

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.”

And if I’m being honest… I didn’t handle it well at first.

I felt frustrated. Guilty. Angry.

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:

If you’re in a season where running feels harder… or life is just heavier… this episode is for you.

You’re not lazy.

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:

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:

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:

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