Dear Runner Bod,

By Serena Marie RDHealth & Fitness Nutrition Mental Health Fitness

Dear Runner Bod, episodes

January 19The New Dietary Guidelines for Americans
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:
What the new dietary guidelines actually say
Where they get it right
Where they completely miss the physiological reality for active people
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
37 min
January 12Why r u commenting on women's bodies?!
We say we shouldn’t comment on women’s bodies. And I agree.
But here’s the uncomfortable truth: women’s bodies are commented on, every single day.
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:
Whether thinner is automatically assumed to be healthier
If people understand what it takes to maintain weight below set point
The metabolic and hormonal consequences of chronic underfueling
Why weight loss praise reinforces harm—especially for women in larger bodies
And whether true body respect means asking harder questions, not fewer

This is not about shame.
It’s about informed consent, long-term health, and refusing the idea that thinness equals virtue.

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Don't forget to follow me on Instagram @runnergirldietitian
32 min
January 05Your Running Nutrition Is a Hormone Intervention (Whether You Know It or Not)
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:
How underfueling disrupts key reproductive hormones
Why carbs are not the enemy of estrogen or progesterone
How proper running nutrition supports ovulation, libido, and cycle health
Why many hormone symptoms are actually energy availability issues
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
32 min
December 29, 2025 Should runners REALLY be eating seed oils?!
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
31 min
December 22, 2025 Does your personal trainer know best?
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!
43 min
December 15, 2025How to Feel Good in Your Skin During the Holiday Mayhem
Between the travel, sugar cookies, and social chaos, it’s easy to feel off-kilter this time of year. In this episode, I’m sharing four science-backed ways to feel grounded, energized, and confident in your body through the holidays—without restricting or obsessing.
You’ll learn how to:
Set boundaries and protect your energy (yes, it’s okay to say no!)
Commit to some kind of movement—because consistency beats perfection
Build blood-sugar-friendly, anti-inflammatory meals that balance out the festive treats
Stay hydrated enough to keep your energy and mood steady

You deserve to enjoy this season—without sacrificing how you feel in your own skin.

Ready to feel strong again this off-season? Click here for my 3 days to Nurture Your Metabolism, Mindset & Meals in the Off-Season!

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
27 min
December 08, 2025 Thin at All Costs: The Wellness Lie No One’s Talking About
Lately, your feed might be full of “wellness” influencers suddenly crediting their transformation to GLP-1 meds. But here’s the thing: when health creators start shrinking themselves for clicks, it sends a dangerous message … that thinner automatically means healthier.
In this episode, we’re talking about the real cost of chasing a smaller body: disrupted hormones, slower metabolism, higher injury risk, and the constant anxiety that comes with fighting your genetics.
As a dietitian and lifelong runner, I’m breaking down why sustainable health has nothing to do with suppressing your biology and everything to do with fueling it.

Interested in trying Soul CBD? Use my code serena to get 30% off!
Don't forget to follow me on Instagram @runnergirldietitian
36 min
December 01, 2025The Silent Performance Killer Hiding in Women’s Running
Most women runners think RED-S is something that happens to “other athletes.”
In reality? It’s one of the most common reasons female runners struggle with fatigue, plateaus, nagging injuries, missing periods, and feeling like their training just… isn’t working.
In today’s episode, I’m breaking down what RED-S actually is, why it doesn’t start with weight loss or appearance, and how it quietly impacts your hormones, metabolism, recovery, bone health, and performance.
You’ll learn:
Why RED-S is an energy availability issue, not a diet issue
The surprising symptoms runners mistake as “normal”
How missing or irregular periods act as a giant red flag
Where women unintentionally create RED-S in their training
The performance transformation that happens when you finally fuel enough
If you’ve been hitting your miles but not seeing the progress you expect, this episode is a must-listen.
Episode CTA: Ready to actually adapt to your training this year? Join my Eat Like an Athlete Bootcamp — presale pricing ends January 1!
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
37 min
November 24, 2025Stop Calling Sugar ‘Addictive.’ Start Fueling Smarter.
In this episode, I’m breaking down one of the most misunderstood topics in nutrition: sugar.
We’re unpacking why sugar isn’t inherently bad for you, why it isn’t addictive in the way people claim, and why your runner body actually benefits from strategically using simple carbs.
You’ll learn:
Why sugar triggers dopamine (and why that’s not the same thing as addiction)

The difference between physiological dependence and normal pleasure responses

How underfueling makes sugar cravings feel “out of control”

Why runners need quick-access carbs for performance, hormone balance, and recovery

How to enjoy sugar without fear, guilt, or TikTok-fueled misconceptions

Want to try Lagoon Pillows? Take their sleep quiz here. Use code serenamarierd to get 15% off your pillow!
Don't forget to follow me on Instagram @runnergirldietitian
42 min
November 17, 2025 Does "Too Many Carbs" Cause Diabetes? with Madalyn Vasquez MS RD CDCES
Madalyn and I talk all things CARBS!! She shares about the purpose that carbs serve, how not all carbs are created equal and how you can use them to balance a meal. We also talk about the stigma around body size and diabetes. Also did I mention she is a runner!
This episode originally aired June 12, 2023.
Follow Madalyn on Instagram @diabetes.rd. You can also check out her website http://madalyndiabetesnutrition.com/.
Have questions? DM me on Instagram @runnergirldietitian
37 min

About Dear Runner Bod,

From the publisher's feed

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…