Is it talent? Genetics? Or just training harder?

In this episode of Fuel Your Finish, Registered Dietitian, Running Nutritionist, and 4x Boston Marathoner Lisa Nelson sits down with Bryant White, one of New Orleans’ top distance runners, to break down what actually separates good runners from high performers.

Bryant shares how he progressed from running ~40 miles per week in college to consistently handling nearly 100-mile training weeks—and what changed in his mindset, structure, and daily habits to make that jump.

This conversation goes beyond running—it’s about what high performers do differently: consistency, discipline, and fueling the body to match the goal.

If you’re chasing a PR, building endurance, or trying to become more consistent in any area of performance, this episode will shift how you think about progress.

In This Episode You’ll Learn:

✔ What separates good runners from high performers
 ✔ Why consistency is the real performance advantage
 ✔ How Bryant built from 40 → nearly 100 miles/week safely
 ✔ Why fueling enough is a non-negotiable for high performers
 ✔ The mindset used in hard workouts and race execution
 ✔ Why every session needs intention, not just effort
 ✔ How discipline outside training impacts performance inside it

Episode Takeaway

High performers don’t rely on motivation—they rely on systems, consistency, and execution over time.

🌐 Transform Nutrition: https://transformnutrition.fit/

📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📖 Free Runner Hydration Guide

📧 Questions? Reach out: [email protected]

 high performance runners
 running mindset
 endurance training
 marathon training tips
 distance running training
 running consistency
 running nutrition
 athlete mindset
 performance habits
 elite runners habits
 sports nutrition for runners
 high mileage running
 100 mile weeks running
 building endurance base
 training consistency for runners
 mental toughness running
 fueling for runners
 how to become a better runner
 running discipline
 marathon training consistency
 what separates good runners from high performers
 elite distance running habits
 how to increase mileage safely
 running training structure
 purposeful training sessions
 avoiding burnout in running
 Fuel Your Finish
 Lisa Nelson
 Bryant White
 New Orleans runners
 distance running podcast 

What causes most running injuries—and how do you know when it's okay to keep running versus when you need to stop?

In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson sits down with physical therapist, running coach, and co-owner of The Stride Shop, RT Hill, to discuss the most common injuries runners face, why some injuries become chronic, and how to stay healthy for the long haul.

RT shares what he's seeing most often in runners right now, including shin splints, knee pain, and stress-related injuries. He explains how runners can better distinguish between normal discomfort and pain that shouldn't be ignored, when it's safe to continue running, and when it's time to seek help.

We also discuss injury prevention, strength training, recovery, training flexibility, and the mindset shifts that help runners continue doing what they love for decades.

Whether you're currently injured, training for a race, or simply want to stay healthy and running strong for years to come, this episode is packed with practical advice you can use immediately.

In This Episode You'll Learn:

✔ The most common running injuries

✔ Why shin splints seem to be increasing

✔ The difference between soft tissue injuries and bone stress injuries

✔ Warning signs that pain may be more serious than you think

✔ How to know when it's okay to keep running

✔ RT's "stoplight system" for managing pain during runs

✔ Why strength training helps prevent injuries

✔ How recovery impacts performance and long-term health

✔ Practical habits that help runners stay healthy for life

Key Moments

00:00 – Introduction

01:25 – RT's background in physical therapy and coaching runners

06:00 – How The Stride Shop got started

08:00 – The most common injuries runners experience

09:30 – Shin splints, shoes, and training load mistakes

10:00 – Soft tissue injuries vs. bone stress injuries

12:00 – Why stress fractures require a different approach

13:00 – Helping runners stay active while recovering

15:00 – The long-term goal: running for life

19:45 – Injury prevention strategies every runner should follow

21:30 – Strength training and injury resilience

22:00 – When pain becomes a red flag

23:00 – Return-to-running guidelines

24:00 – The stoplight system for running through pain

27:00 – RT's non-negotiable habits for performance

29:00 – Why recovery is where progress actually happens

32:00 – Where to find RT and The Stride Shop

Resources & Links

🌐 Transform Nutrition: https://transformnutrition.fit/

📅 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📖 Free Runner Fueling Guide

📧 Questions? Reach out at [email protected]

Episode Summary (Short Version)

Physical therapist and running coach RT Hill joins Lisa Nelson, Running Nutritionist and Dietitian to discuss the most common running injuries, including shin splints, knee pain, and stress fractures. Learn how to know when it's safe to keep running, when it's time to stop, and practical strategies to stay healthy, recover faster, and keep running for years to come.

Tags / Keywords

running injuries

shin splints

runner rehab

physical therapy for runners

stress fractures

running pain

injury prevention

strength training for runners

marathon training

running coach

runner recovery

running longevity

endurance athletes

half marathon training

marathon runner

running performance

Fuel Your Finish

Lisa Nelson

RT Hill

Stride Shop

Most people think they need the “perfect time” to finally get consistent with their nutrition and fitness. In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson breaks down why that mindset is exactly what’s holding you back—and what to do instead.

Lisa shares personal insight on how even she caught herself waiting for the “right time” to restart her podcast, and how that same pattern shows up in nutrition, training, and everyday life. She dives into why perfection isn’t required for progress, how small setbacks can spiral into lost time, and why shortening your “comeback time” is the real key to success.

If you’ve ever told yourself “I’ll start Monday” or “I’ll wait until things calm down,” this episode will challenge that thinking and give you a practical way to move forward—right now.

You’ll learn:

•  Why waiting for the “perfect time” is keeping you stuck 
•  How all-or-nothing thinking slows your progress 
•  The concept of “shortening your comeback time” (and why it matters) 
•  How to navigate real life—parties, stress, travel—without falling off track 
•  Why your goals need to be realistic, flexible, and built for your life 
•  Simple ways to plan ahead so you stay consistent (even when life is busy) 

Key Moments / Chapters:

00:00 – Welcome & Episode Overview
 00:30 – Why the “Perfect Time” Doesn’t Exist
 01:30 – Personal Story: Waiting to Restart the Podcast
 02:30 – Real Life Always Gets in the Way (and That’s Normal)
 04:00 – The Problem with Rigid, All-or-Nothing Goals
 06:00 – Real Example: Falling Off Track & Bouncing Back
 08:00 – Why Starting Immediately Matters More Than Starting Perfectly
 10:00 – The Cost of Waiting (and Losing Progress Over Time)
 12:00 – Shortening Your Comeback Time
 14:00 – How to Set Realistic, Actionable Goals
 16:00 – Planning Ahead for Busy Seasons & Staying Consistent

Resources & Links:

🌐 Transform Nutrition: https://transformnutrition.fit/

💬 Book a FREE Strategy Session: https://l.bttr.to/f57AT

🏃‍♀️ Fueling for Runners: Free Runner Fueling Guide

Nutrition Programs: Work With Me

Keywords / Tags:

consistency, nutrition habits, fitness mindset, all-or-nothing thinking, habit building, time management, runner nutrition, fueling for performance, sustainable weight loss, healthy lifestyle, goal setting, Fuel Your Finish, Lisa Nelson, Boston Marathoner, nutrition coaching

Many of us struggle with creating lasting habits—even when we know what works. In this episode of Fuel Your Finish, Registered Dietitian and 4x Boston Marathoner Lisa Nelson shares a personal story about why she struggled to stay consistent with strength training—and how she finally broke the cycle.

Lisa dives into why routines that worked in the past might not work now, how life changes can impact habit formation, and practical strategies for creating new, sustainable habits that fit your current lifestyle. Whether you’re working on fitness, nutrition, or any other goal, this episode will help you think outside the box and take action when old habits aren’t delivering results.

You’ll learn:

• Why repeating the “same old routine” can stall your progress
• How to evaluate what’s really holding you back from your goals
• The power of small tweaks and thinking outside the box
• How to “trick” yourself into building new habits that stick
• Why committing to a dedicated space, schedule, or accountability system can help

Key Moments / Chapters:
00:00 – Welcome & Story Introduction
00:29 – The Struggle: Starting Over Every Monday
00:58 – Life Changes & Fitness Routines
01:24 – The Importance of Strength Training for Health & Performance
02:18 – 15-Minute Strength Plan & General Exercise Recommendations
04:00 – Recognizing When Your Old Routine Isn’t Working
06:08 – Why It’s Important to Ask “Why Am I Not Reaching My Goals?”
06:36 – Thinking Outside the Box: How Lisa Finally Broke the Cycle
08:31 – Applying This Strategy to Your Life & Goals

Resources & Links:
🌐 Transform Nutrition: https://transformnutrition.fit/

💬 Book a FREE Strategy Session: https://l.bttr.to/f57AT

📄 15-Minute Strength Training Plan: 15min workout

Keywords / Tags:
habit change, strength training, consistency, fitness mindset, sustainable habits, routine building, workout tips, dietitian advice, personal growth, Fuel Your Finish, Lisa Nelson, Boston Marathoner, nutrition for runners, healthy habits

Many people start the new year with big goals—only to feel burned out, overwhelmed, or off track a few weeks later. In this episode, Lisa Nelson breaks down why motivation fades, why extreme resolutions don’t last, and how to reset without starting over.

Lisa walks you through how to refocus on what actually moves the needle, identify the habits that matter most, and stay consistent even when life gets busy—whether that’s work, family, travel, or social events (hello, Mardi Gras). This episode is all about strategy over effort, progress over perfection, and building momentum that lasts.

Whether your goal is improving your nutrition, running stronger, building consistency with workouts, or simply having more energy in daily life, this episode will help you trust the process and keep going—even when things aren’t perfect.

This episode covers:

• Why motivation fades around weeks 3–4 of the year
• Why consistency matters more than willpower or extremes
• How to identify the 1–3 habits that make the biggest impact
• Giving yourself grace instead of falling into all-or-nothing thinking
• How to stay on track during busy seasons and social events
• Strategy vs. effort—and why trying harder isn’t the answer

What You Will Learn:

• Why extreme goals often lead to burnout
• How small, consistent habits drive long-term results
• How to reset when you fall off track
• How to stay consistent—even when motivation is low

⏱️ Chapters

00:00 – Welcome & Resetting Motivation
 01:15 – New Year Goals vs Sustainable Habits
 03:00 – Why Motivation Fades After a Few Weeks
 05:00 – Progress Over Perfection
 06:45 – Identifying the Habits That Matter Most
 08:30 – Real-Life Barriers: Time, Energy & Busy Seasons
 10:30 – Strategy Over Effort
 12:30 – Trusting the Process
 14:15 – Final Encouragement & Next Steps

🔗 Resources & Links

🌐 Learn more: https://transformnutrition.fit/

💬 Want help dialing in your nutrition, energy, or performance?
 Book a FREE strategy session here:
👉 https://l.bttr.to/f57AT

📄 Grab your free resources:
 • 15-Minute Workout Plan

👉15min workout

 • Fueling Tip Sheet for Runners

 👉 Run Fueling tip sheet

Keywords / Tags

nutrition for runners, sports nutrition, healthy habits, consistency, motivation, performance nutrition, fitness mindset, fueling for performance, marathon training, strength training nutrition, dietitian tips, wellness podcast, Fuel Your Finish, Lisa Nelson, health coach, habit building, sustainable fitness, training strategy

Many people start the new year with big goals—only to feel burned out or discouraged a few weeks later. In this episode, Lisa Nelson breaks down why extreme resolutions often fail and how small, consistent habits lead to lasting results.

Lisa walks you through how to envision your goals, identify the habits that actually move the needle, and remove the barriers that keep you stuck. This episode is all about sustainability, self-awareness, and creating momentum—without perfection or restriction.

Whether your goal is improving your nutrition, running stronger, sleeping better, or building healthier routines overall, this episode will help you approach the new year with clarity, balance, and confidence.

This conversation covers:

• Why consistency beats motivation and extremes
• How to set goals and celebrate progress
• Identifying 1–3 habits that make the biggest difference
• Overcoming common barriers like time, scrolling, and burnout
• Replacing unhelpful habits with realistic alternatives

What You Will Learn:

• Why extreme goals lead to burnout
• How small habits drive lasting results
• How to remove barriers to consistency
• Simple strategies to stay motivated—even when you don’t feel like it

⏱️ Chapters 

00:00 – Welcome & New Year Mindset
01:00 – Resolutions vs. Sustainable Habits
02:30 – Visualizing Your Health & Life Goals
04:15 – Celebrating Progress (Not Just the Finish Line)
05:30 – Identifying 1–3 Key Habits
06:45 – Why We Avoid the Habits We Need Most
08:15 – Time, Sleep, Food Prep & Real-Life Barriers
10:00 – Scrolling, Distraction & Energy Drain
11:30 – Replacing Habits Without Restriction
13:00 – Motivation vs. Action
14:15 – Setting Realistic, Sustainable Goals
15:00 – Final Encouragement & Next Steps

https://transformnutrition.fit/

Are you looking to get your nutrition fine-tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac...

Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com...

nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition, habits, consistency, health coach, dietitian

Many runners and fitness-minded people unintentionally under-fuel—especially when trying to “eat clean” or lose weight. In this episode, Lisa Nelson explains why eating too little during the day often leads to overeating at night, low energy, and stalled progress.

This conversation covers:

• The signs of under-fueling
• Why cutting calories and carbs hurts performance
• How metabolism adapts to chronic under-eating
• The role of decision fatigue in food choices
• Planning meals and snacks to stay consistent
• Protein, calories, sleep, and energy basics

If you’re struggling with fatigue, nighttime overeating, or feeling stuck despite your efforts, this episode will help you rethink how much—and how often—you should be eating.

What You Will Learn (Short Version)

• Signs you’re under-fueling and why it backfires
• Why skipping meals leads to nighttime overeating
• How under-eating affects energy, metabolism, and performance
• Easy tips for balanced meals, snacks, and pre-planning
• Nighttime fueling strategies that support your goals

⏱️ Chapters (Short Version)

00:00 – Intro – Why under-fueling matters
01:00 – What Under-Fueling Looks Like – Cutting calories & carbs can backfire
03:00 – Nighttime Overeating – Why hunger hits after a “clean” day
05:00 – Balanced Meals & Snacks – Fuel for energy and performance
08:00 – Planning Ahead – Pre-decide meals to avoid mindless eating
10:00 – Nighttime Fueling Tips – Smart snacks without guilt
12:00 – Energy, Sleep & Recovery – How fueling affects overall health
14:00 – How Much Is Enough? – Simple calorie & protein guidance
16:00 – Final Encouragement – Key takeaways & next steps

https://transformnutrition.fit/

Are you looking to get your nutrition fine-tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac...

Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com...

nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition

In this episode, registered dietitian and marathoner Lisa Nelson shares practical strategies for maintaining your nutrition goals during the holidays — without falling into restriction or guilt.

Lisa breaks down how to navigate festive meals with confidence, build balanced plates, and enjoy your favorite holiday foods while still honoring your health. You’ll hear simple, sustainable tips for staying active, setting realistic expectations, and using the 80/20 approach to keep your routine on track.

Tune in to discover how a flexible mindset, a solid plan, and a focus on habits can help you feel your best throughout the holiday season — all while savoring the foods and traditions you love.

💡 You’ll Learn:

✅ How to create a simple holiday plan that supports your nutrition goals
 ✅ Why balance and moderation matter more than restriction
 ✅ Easy ways to incorporate lean proteins, vegetables, and whole grains into festive meals
 ✅ How to set realistic expectations and stay consistent with healthy habits
 ✅ Why enjoying your favorite holiday foods is part of a healthy lifestyle
 ✅ Simple ways to stay active, from walking to quick workouts
 ✅ How to use the 80/20 rule to stay aligned with your goals
 ✅ Why hydration — especially balancing alcohol with water — makes a big difference
 ✅ How to keep a flexible mindset and not stress if you deviate from your plan

Chapters:

1. Setting Holiday Goals- 
2. Enjoyment and Balance- 
3. Mindful Eating and Moderation- 
4. Plate Planning and Nutrition- 
5. Avoiding Waste and Overeating

https://transformnutrition.fit/

Are you looking to get your nutrition fine tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac...

Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com...

holiday nutrition tips, balance, nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish

In this episode of Fuel Your Finish, Lisa Nelson, registered dietitian, ACSM-certified personal trainer, and four-time Boston Marathon finisher, breaks down the foundations of performance nutrition — whether you’re training for a race, building strength in the gym, or simply striving for better energy every day.

Lisa shares her science-backed approach to meal planning, macronutrient balance, and hydration, helping you create a nutrition routine that fuels your goals without the stress. You’ll learn how to set clear nutritional intentions, optimize your pre- and post-workout meals, and make everyday food choices that support long-term wellness and performance.

Tune in to discover how simple, consistent habits can transform your fitness results and how to nourish your body like an athlete — even if you’re just starting your journey.

💡 You’ll Learn:

✅ How to create a simple meal plan that fits your lifestyle
 ✅ Why understanding macronutrients (carbs, protein, fats) matters
 ✅ The best pre- and post-workout foods for energy and recovery
 ✅ How hydration directly impacts your strength and endurance
 ✅ Why vegetables and balance are key to long-term performance
 ✅ How to tailor healthy eating to your individual needs

🕒 Chapters:

00:00 – Setting the Stage for Nutrition and Exercise Goals
 03:18 – Understanding Macronutrients and Their Importance
 06:08 – The Role of Healthy Eating in Performance
 09:27 – Pre-Exercise Nutrition Strategies
 12:03 – Post-Workout Nutrition and Recovery
 14:31 – Hydration and Its Impact on Performance

nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition, healthy lifestyle habits. 

To learn more about working with Lisa and Transform Nutrition and Wellness Consulting, schedule a Free Discovery Call here (https://transformnutritionandwellnessconsulting.practicebetter.io/#/658c5ab4a12f3a483caaff42/bookings)  or visit the website (www.transformnutrition.fit) for more information.

In this episode of Fuel Your Finish, registered dietitian and certified personal trainer Lisa Nelson dives deep into the trap of all-or-nothing thinking—the mindset that can quietly sabotage your nutrition, fitness, and wellness goals.

Drawing from her own personal journey and real client stories, Lisa unpacks how perfectionism can lead to burnout, inconsistency, and frustration—and what it really takes to build a sustainable, balanced lifestyle that lasts.

You’ll learn how to:
 ✅ Reframe your mindset to break free from all-or-nothing habits
 ✅ Set realistic, attainable fitness and nutrition goals
 ✅ Enjoy your wellness journey instead of chasing perfection
 ✅ Build accountability and self-trust along the way
 ✅ Celebrate progress—even when it’s not “perfect”

Lisa reminds listeners that investing in your health is not selfish—it’s essential. By lowering the unrealistic standards we often set for ourselves, we can finally find joy, balance, and freedom in how we move, eat, and live.

Whether you’re training for a marathon, rebuilding healthy habits, or simply striving to feel better in your own skin, this episode will help you fuel your finish—sustainably.

🕒 Chapters

00:00 – Introduction to All-or-Nothing Thinking
 02:53 – The Impact of Perfectionism on Progress
 05:54 – Personal Journey: From Restriction to Enjoyment
 08:26 – Finding Balance in Nutrition and Fitness
 11:28 – Setting Attainable Goals for Sustainable Progress

nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish