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!

Save 15% off your MidDay Squares order with this link!

If you have questions about this episode DM on Instagram @runnergirldietitian.

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.

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Don't forget to follow me on Instagram @runnergirldietitian

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

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.

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.

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

Wait—can gaining weight help you run faster?

Yes, well, it depends!

You’ll learn:

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.

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:

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

What if slow wasn’t something to hide, but something to celebrate?

In this episode, I’m joined by Katie, the powerhouse behind Slow Girls Run Club DC , a running community that’s changing the narrative around pace and empowering women to claim their space in the running world.

We talk about:

Whether you’re the fastest on the track or taking your time on the trails — you’ll walk away from this episode feeling seen, hyped, and ready to run.

🎧 Hit play and meet your new favorite running crew.

You can follow Katie’s journey to NYC on Instagram at @katie.ontherun and Slow Girls Run Club DC at @slowgirlsrunclubdc!

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

Ever find yourself hitting checkout on Amazon after seeing an influencer rock a cute dress while you’re going through a tough body image day? Yeah… me too. In this episode, I open up about why I left Amazon fashion behind - not just for the planet, but for my mental health.

I unpack how influencer culture preys on our lowest moments — those “ugh, nothing fits me” days - to sell us cheap clothes that promise confidence but deliver itchy fabrics, pit sweat, and regret. Spoiler alert: polyester isn’t therapy.

Let’s talk about what actually does help when you’re feeling off in your body - and why we deserve more than $19.99 quick-fix outfits that fall apart after two washes.

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