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.

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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

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:

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:

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:

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

In 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:

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!

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

If 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:

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

This 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:

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:

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