If you’re a high-achieving woman who looks confident on the outside but feels anxious, self-doubting, or never quite “good enough” on the inside…this episode is for you.

In Episode 156, I’m joined by Ashley Emmons, a therapist who specializes in helping high-performing women manage performance anxiety, quiet negative self-talk, and actually believe they’re capable of the goals they’re chasing. Ashley is also a runner herself, which means she truly gets the mental gymnastics that come with training, racing, and constantly pushing for “more.”

We talk about:

This conversation is grounding, empowering, and packed with tools you can actually use—on the run and off.

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%.

Don't forget to follow me on Instagram @runnergirldietitian

you’ve ever said “my metabolism is broken”, this episode is for you.

In this episode, I’m breaking down what’s actually happening inside the body when energy intake doesn’t match training and life stress—and why your metabolism adapting is a protective response, not a failure.

We’ll talk about:

This episode is part physiology, part reassurance, and part “let’s stop blaming women’s bodies for doing exactly what they’re designed to do.”

✨ Spoiler: You don’t need to fix your body. You need to work with it.

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

For years, endurance athletes have been told that eating low-carb is the key to becoming “fat adapted” and improving performance. That narrative was recently resurfaced in a high-profile review by Tim Noakes — but does it actually hold up when we zoom out?

In this episode, I break down the Noakes narrative review, explain what the science does and does not show about fat oxidation, and clarify a critical point that often gets missed:

👉 Fat oxidation improves with training — not carbohydrate restriction.

We’ll cover:

If you’re a runner trying to balance performance, health, and longevity — this episode will help you cut through the noise and fuel with confidence.

Want to try Go Guarded? Use my code serena10 at checkout!

Don't forget to follow me on Instagram @runnergirldietitian

What happens when you stop trying to control your body and start trusting it instead?

In this episode, I’m joined by Francesca Barbetta, aka @theearlymorningmotherrunner, for an honest, grounding conversation about healing from chronic underfueling and rebuilding a relationship with food that actually supports life, training, and motherhood.

Francesca shares her journey from restriction and body control to being deeply, intentionally well-fueled and how that shift transformed not just her running, but her confidence, strength, and capacity as a mom and (ultra!!) runner.

We cover:

This episode is for runners who want to go far without running themselves into the ground.

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%.

Don't forget to follow me on Instagram @runnergirldietitian

Inflammation gets a bad rap in the running world—but here’s the truth: some inflammation is necessary for adaptation, while too much can slow recovery, increase injury risk, and leave you feeling chronically beat up.

In this episode, I break down evidence-based anti-inflammatory foods runners should actually prioritize—including beets, turmeric, omega-3s, berries, and olive oil—and explain the science behind how they influence oxidative stress, cytokines, and muscle repair.

We’ll talk about:

No detoxes. No food fear. Just smart fueling that helps your body do what it’s designed to do—recover, adapt, and perform.

Want to try Go Guarded? Use my code serena10 at checkout!

Don't forget to follow me on Instagram @runnergirldietitian

The new dietary guidelines are out and we are going through the guidelines line by line to chat about the changes, the nuance and the constructive feedback I’d give!

In this episode, I break down:

This episode is your permission slip to question the rules.

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

We say we shouldn’t comment on women’s bodies. And I agree.

So what happens when weight loss is publicly praised, medicalized, and celebrated especially when it’s achieved through GLP-1 medications used solely for aesthetic weight loss?

In this episode, I unpack why I think it is worth critically examining GLP-1 use when there’s no medical indication & why silence doesn’t actually protect women.

We discuss:

This is not about shame.

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%.

Don't forget to follow me on Instagram @runnergirldietitian

What if improving your hormone health didn’t require supplements, protocols, or “fixing” your body—just fueling it properly?

In this episode, I break down how eating enough and fueling intentionally as a runner can inadvertently support hormone health. We’re talking improved fertility markers, fewer PMS symptoms, better cycle regularity, increased sex drive, and more support through perimenopause—all without chasing hormone hacks.

You’ll learn:

If you run—and have hormones (so… yes)—this one’s for you.

Want to try Go Guarded? Use my code serena10 at checkout!

Don't forget to follow me on Instagram @runnergirldietitian

We are going to be talking about seed oils and dietary fat in your runner's body in general. We are really going to dive into food science today. I am not going to tell you that certain foods are good or bad. We cannot have black and white thinking when it comes to foods. I also talk about how mental health is directly linked to our physical health.

This episode originally aired August 28, 2023.

Don't forget to follow me on Instagram @runnergirldietitian

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments can be the root of the reason for why women have issues with their body. I share all the juicy details of the assessment and what I told the personal trainer.

This is a repeat episode from March 4, 2024.

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

Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!