Real Fuel with SLS

Race season is winding down, and “no days off” posts are everywhere. In this solo coaching episode, USAT Level 1 coach and sports dietitian Stevie Lyn Smith explains why the off-season is a deliberate phase with a job to do: recover from training and life stress, fix limiters, and build a base without burning out before next year. You’ll get a simple three-phase framework for triathletes, marathoners, and endurance athletes at any level.

In this episode, you’ll learn:

• The two classic off-season mistakes: grinding to “not lose fitness” and taking a month on the couch
• Why fitness is more durable than you think, and why short breaks cost little
• How to know how long your true break should be (and why injuries change the answer)
• What a light, rebuilding phase looks like, with strength training as the main event
• How to pick one limiter in swim, bike, run, or nutrition and give it focused attention
• How to stay motivated through boring base building
• How to handle the post-race blues without impulsively signing up for another race
• Burnout warning signs to watch for

Related episode: race prep recap of her return to 70.3 at Gulf Coast on May 5th 2026!

Connect with Stevie:

• Instagram- @stevielynlyn
• https://stevielynrd.com/

Why do so many adult runners get stuck in a cycle of recurring injuries, like the dreaded IT Band Syndrome? In this episode of Real Fuel with SLS, Stevie sits down with physical therapist, running coach, and founder of Spark Healthy Runner, Dr. Duane Scotti, to discuss how adult runners can train smarter, build resilience, and stay healthy as they age.

Dr. Scotti breaks down his journey from recovering from hip surgery and upper hamstring tendinopathy to becoming a specialized PT for distance runners. Together, Stevie and Duane discuss why adult runners need a fundamentally different training and fueling strategy than younger athletes, why resting and foam rolling won't fix IT Band Syndrome, and how progressive, run-specific strength training is the key to longevity on the road and trail.

They chat more about:

• The Evolution of the Adult Runner
• Tendon Health & Aging
• The 4-Block Progression for Strength Training
• Don't Ignore Your Calves
• Demystifying IT Band Syndrome

Duane’s mission is to help runners understand that they don’t necessarily have to stop running when dealing with an injury. Through individualized run coaching, strength training, and evidence-based rehabilitation principles, he helps runners build stronger, more resilient bodies so they can overcome injuries, run faster, and enjoy lifelong running.

Through Spark Healthy Runner, the Healthy Runner Academy, his 1:1 coaching program, and the Healthy Runner Podcast, Duane has helped hundreds of runners train smarter and become stronger, healthier runners.

IT Band pain keeping you from running? Download Duane’s free IT Band Recovery Playbook and learn how to get stronger, recover, and keep running: https://learn.sparkhealthyrunner.com/itbrunner

Connect with Dr. Duane Scotti:

• Instagram - @sparkhealthyrunner
• Spark Healthy Runner YouTube Channel
•  Healthy Runner on Apple Podcasts
• Healthy Runner on Spotify

Connect with Stevie:

• Instagram- @stevielynlyn
• https://stevielynrd.com/

This episode is sponsored by TrainingPeaks! Head to https://home.trainingpeaks.com/signup to try TrainingPeaks for free and just get on the platform! Checkout the Premium trial that is included with signup.

In this episode of Real Fuel with SLS, host Stevie Lyn Smith catches up with professional ultra-runner Ryan Montgomery. Coming off a 3rd-place finish at the iconic Western States 100 in under 14 hours, Ryan breaks down his multi-year evolution from middle school cross-country in rural Alaska to competing on the world stage.

Ryan and Stevie dive deep into the real-world mechanics of ultra-endurance performance—covering mental growth, managing imposter syndrome alongside elite field competitors, and balancing an Ivy League MBA program with professional training. Most importantly, Ryan shares the exact fueling shifts, sweat-test revelations, and gut-training strategies that helped him eliminate GI distress on race day.

Key Takeaways & Highlights

• The Origin Story: How running in remote, rural Alaska set the foundation for Ryan's lifelong endurance journey.
• The 3 Performance Buckets: How Ryan categorizes his evolution into mental belief, training execution, and dialed-in fueling.
• Overcoming GI Distress: Why high sodium supplementation isn't always the solution—and how over-consuming electrolytes can actually trigger stomach issues.
• Liquid Fueling in Ultras: The mechanics behind transitioning to high-carbohydrate liquid nutrition and training the gut for 90–100+ grams of carbs per hour.
• Neuromuscular vs. Electrolyte Cramping: Why muscle cramps are often a sign of fatigue or insufficient carbohydrate availability rather than just electrolyte deficits.
• Career Dual-Tracking: Balancing a professional corporate/MBA track at Dartmouth Tuck while operating as an elite endurance athlete.

Connect & Resources

• Follow Stevie Lyn Smith: Instagram | Website
• Follow Ryan Montgomery: Instagram

Have you ever wondered what it takes to turn your love for endurance sports into a sustainable, full-time coaching business?

In this episode of Real Fuel with SLS, host Stevie Lyn Smith is joined by 20-year industry veteran and endurance coach Michelle Lake. Michelle has coached athletes to world-class achievements—including coaching the oldest female Ironman Kona finisher in history—and now helps coaches transition from hobbyists to thriving "coachpreneurs."

Stevie and Michelle walk down memory lane, reminiscing about the "good old days" of mass starts, non-wetsuit-legal swims at Lake Placid, and tracking race progress by hand on paper. They dive into how communication technology like TrainingPeaks and Zoom revolutionized the coaching landscape, the common pitfalls modern coaches face, and why being a fast athlete doesn’t automatically make you a great coach.

Whether you're an athlete curious about coaching or an established coach looking to streamline your systems and set better boundaries, this episode is packed with practical wisdom and business strategy.

Learn more about Michelle and The Dream Programs: www.coachmichellelake.com

Follow Michelle on Instagram: @coachmichellelake

Follow Stevie on Instagram: @stevielynlyn

Learn more about Stevie: https://stevielynrd.com/

In this episode of Real Fuel with SLS, host Stevie Lyn Smith is joined by sports dietitian, run coach, and mother of five, Erin Kesterson. They dive deep into the world of sports nutrition, the evolution of the field, and how to properly fuel growing youth and high school endurance athletes. 

Erin is a mom of five, runner, sports dietitian, and running coach with a MS in Exercise Science. She has been a dietitian for 22 years and running coach for 7 and loves working with runners because they are goal-driven, hard-working, and generally awesome people! She also work for an organization called Run Hard which seeks to teach life skills to children through the sport of running.

They chat more about:

• Erin’s Dietitian Journey: How Erin transitioned from clinical settings and dialysis centers to specializing in sports nutrition and run coaching.
• The Evolution of Sports Nutrition: Reflections on how the profession has grown and why younger dietitians are stepping into sports nutrition right out of college.
• Run Hard Program: An overview of the 8-week youth running and character-building program for grades 2-8 in South Carolina, Georgia, and Florida.
• Building a Healthy Fueling Mindset: Practical advice for parents on how to talk about bodies, food, and calories around children without promoting diet culture.
• Practical Fueling for Teen Athletes: How to handle the massive energy demands of high school runners and swimmers who practice multiple times a week.
• Cooler Strategies & Snack Ideas: Real-world tips for keeping high-energy and nutrient dense accessible snacks on hand for busy adolescent athletes on the go.

Mentioned Resources & Links:

• Connect with Erin Kesterson: Fuel Your Sport 
• Follow Erin on Instagram
• Youth Running Program: Run Hard
• Erin's book recommendation for the division of responsibility and tips for feeding your children
• Follow Stevie on Instagram

On this episode of Real Fuel with SLS I am joined by professional triathlete and endurance coach Lisa Becharas. We dive deep into the hilarious realities of racing, share unforgettable Ironman race-day blunders, and break down how the sport of triathlon has evolved over the years.

From navigating race announcer mispronunciations (and accidental identity swaps at the finish line!) to debating the true value of carbon-plated shoes and expensive bike gear, Lisa brings a grounded, refreshing perspective to endurance sports.

 Whether you’re a seasoned age-grouper, a novice triathlete, or a seasoned pro, this conversation is packed with relatable insights, race-day banter, and practical wisdom on balancing training, injury recovery, and race expectations.

Key Takeaways & Highlights

• Race-Day Mishaps & Announcer Blunders: Hilarious finish line stories, including announcer name mishaps, AI jingles, and the iconic energy of Ironman Lake Placid.
• The Evolution of Triathlon: How the sport has shifted from grassroots, budget-friendly racing (aluminum frames and basic setups) to high-tech gear, carbon-plated shoes, and rising race entry fees.
• Smart Fueling & Gear Debates: Lisa shares her early triathlon days (and infamous "sports bean" fueling strategy) versus modern nutrition and equipment trends like aero bottles and carbon shoes.
• Training Philosophy & Expectations: Why peak training volume doesn't always need to be extreme to yield high-performing results—and how to avoid over-investing in gear over fitness.
• Overcoming Setbacks & Injury Recovery: The mental shift required when coming back from injury and finding gratitude in the process.

Timestamps

• 00:00 – Welcome back to Real Fuel & introducing Pro Triathlete Lisa Becharas
• 01:00 – The hilarious truth behind Ironman finish line announcers & name mix-ups
• 03:10 – SLS returns to triathlon: Returning to 70.3 racing after 7 years
• 04:40 – The endless gear chase: Aero testing, bike gear, and round bottle debates
• 06:20 – Swimming vs. Biking: Overcoming the cold pool struggle & training dynamics
• 11:15 – Lisa’s journey into triathlon: From sports beans and aluminum bikes to going pro
• 15:00 – The humbling reality of jumping from elite amateur to professional racing
• 18:20 – Grassroots triathlon vs. today’s high-tech, expensive race culture
• 23:30 – The competitive surge in age-group racing & the impact of carbon shoes
• 26:38 – Running form, injury prevention, and building consistency on the run

Links & Resources

• 📱 Follow Lisa on Instagram: @lisabecharas
• 📱 Follow Stevie on Instagram: @stevielynlyn
• 🌐 Learn More / Services: Stevie Lyn Nutrition
• 🎧 Subscribe & Review: If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify!

In this episode, host Stevie is rejoined by fan-favorite and friend of the pod, Coach Nick Klastava. Nick is a dad, husband, running coach, and the brains behind the popular platform Running Explained.

If you have ever felt trapped by the numbers on your GPS watch, discouraged because you aren't hitting your college PRs, or lonely in a season of transition, this episode is for you. Stevie and Nick dive deep into "Act Three" of Nick's personal running journey, exploring how he moved from a burnt-out Division 1 athlete to finding genuine, long-term joy in endurance sports.

They tackle the toxic comparison traps that many seasoned and adult-onset athletes fall into, why hyper-fixating on your pace splits might be ruining your progress, and how shifting to RPE (Rate of Perceived Exertion) can completely transform your relationship with training.

Key Takeaways:

• The Three Acts of a Running Journey: Nick breaks down his transition from a high-pressure youth and D1 collegiate athlete (Act 1) to a social runner chasing performance in his 30s (Act 2), to his current era of experimenting with mileage for himself at age 44 (Act 3).
• The Danger of the Comparison Trap: It is incredibly easy to compare your current self to past versions of you. Nick shares how he had to humble his ego and acknowledge that an 18-year-old’s lifestyle demands something entirely different than a 44-year-old father of two.
• Workouts are for Gaining Fitness, Not Proving It: Why running your goal marathon pace on every single long run during a summer heatwave is a recipe for burnout. Training blocks are cumulative, and you are supposed to feel fatigued.
• Decoupling Joy from the Numbers: If you only stay in endurance sports to see faster numbers and constant PRs, you will eventually face a joyless experience.
• The Power of Time-Based Workouts & RPE: How Nick unlocked massive fitness by simply leaving the lap-split button alone and running entirely by feel and effort.

Resources & Links Mentioned

• Connect with Coach Nick on Instagram: @RunningExplained and @nklastava
• Listen to Nick's first appearance: https://podcasts.apple.com/us/podcast/real-fuel-with-sls/id1746341651?i=1000712227811
• Learn more about training with Running Explained 

Stay Connected!

• Instagram: @stevielynlyn
• Website: https://stevielynrd.com/
• Leave a Review: If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify!

Episode Partners & Discounts

• Tailwind Nutrition: Get 20% off your first order of Tailwind Endurance Fuel (including their seasonal Blueberry Lemon flavor or the ultra-light Naked flavor!) by visiting TailwindNutrition.com and entering code RealFuel20 at checkout.
• Good Ranchers: Good Ranchers partners with local farmers and ranchers to deliver 100% American meat straight to your door. It’s pasture-raised, has no antibiotics, and no added hormones. Start your plan today and you’ll get FREE meat included with every order PLUS $100 off your first three orders with code, IRON. Just go to GoodRanchers.com and use code IRON at checkout. Or if you just wanna try it out, you can get $40 off your first order with my code IRON instead!

Summer is officially here, and with it comes hot, humid miles that can make your runs feel significantly more challenging. Whether you are ramping up training for a fall marathon (like Stevie’s upcoming Philly full in November!) or keeping active with local summer races, staying safely fueled and hydrated in the heat requires a distinct strategy.

In this solo episode, registered sports dietitian and triathlon coach Stevie Lyn Smith breaks down the exact physiological changes that happen to your body when temperatures rise. 

Learn why your gut throws a tantrum on hot days, how the heat forces you to burn through your fuel reserves up to 20% faster, and actionable strategies to fix your hydration plan before you hit the wall.

Tune to learn more about:

• The physiology of "runner’s stomach" in the heat
• The accelerated glycogen burn
• Unintentional underfueling in the summer
• Pre-run hydration framework: A simple blueprint for starting your runs hydrated
• How muscle cramping might be a carb problem
• How to identify if you're a salty sweater
• Dew point vs. humidity & external cooling
• Osmolality 101
• And more!

Episode Partners & Discounts

• Tailwind Nutrition: Get 20% off your first order of Tailwind Endurance Fuel (including their seasonal Blueberry Lemon flavor or the ultra-light Naked flavor!) by visiting TailwindNutrition.com and entering code RealFuel20 at checkout.
• Good Ranchers: Good Ranchers partners with local farmers and ranchers to deliver 100% American meat straight to your door. It’s pasture-raised, has no antibiotics, and no added hormones. Start your plan today and you’ll get FREE meat included with every order PLUS $100 off your first three orders with code, IRON. Just go to GoodRanchers.com and use code IRON at checkout. Or if you just wanna try it out, you can get $40 off your first order with my code IRON instead!

What happens when you combine the clinical expertise of a registered dietitian with the comprehensive training of a board-certified family medicine physician? You get a powerful, preventative approach to healthcare that looks at the whole person.

In this episode of Real Fuel with SLS, Stevie Lyn Smith catches up with longtime college friend and colleague, Dr. Alex Ford, DO, RD. Dr. Ford shares his unique journey from studying dietetics at Buffalo State to navigating the rigorous world of medical school, serving as Chief Resident at the prestigious Cleveland Clinic, and earning a spot on Albany’s 40 Under 40 list. They dive deep into the gaps in traditional medical education regarding nutrition, the rise of GLP-1 medications, and how to champion true, preventive lifestyle medicine.

In this episode they chat more about:

• The anatomy of whole-person care
• GLP-1s as tools as part of lifestyle medicine
• The foundational pillars for every human looking to improve health
• Dr. Ford's career path and education
• Making nutrition information digestible and easy for individuals to apply to their lives
• The reality of nutrition education in medical school (or lack thereof)
• And so much more!

Stay Connected:

• Stay up to date with Dr. Ford: https://www.dralexford.com/
• Connect with Dr. Ford at  [email protected], for general questions
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter

Learn more about Dr. Alex Ford: 

If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify—it helps more athletes and health-conscious individuals find the show!

On this episode of Real Fuel with SLS, I am joined by professional runner, American record holder, and mother of two, Keira D'Amato. Fresh off the release of her new book, Don't Call It a Comeback, Keira opens up about her recent major surgery and her intentional, conservative approach to rehabilitation.

Keira pulls back the curtain on what it’s like to realize you’ve been living and training in constant pain, how her body learned to compensate over a five-year period, and why she is viewing this three-month reset as a beautiful opportunity to correct imbalances. From the hilariously relatable logistics of waist-deep pool running in running shoes to coaching her daughter's Girls on the Run team, Keira shares how she is finding joy in the current phase of her journey while keeping her eyes locked squarely on the 2028 Olympic Trials.

We also chat more about:

• Building a community as a runner
• Addressing imbalances to improve sport performance
• Patience over pressure during her return to sport
• Using pool running and other modalities in her post-surgery recovery
• Finding the silver linings during time away from regular training
• And so much more!

Stay Connected:

• Follow Keira on Instagram: @keiradamato
• Buy Keira's book Don't Call it a Comeback
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter