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

Are you a recreational runner who hits the gym but still finds yourself dealing with nagging injuries? It might be time to ditch the random internet workouts and get strategic.

In this episode of Real Fuel with SLS,  I am is joined by Laura Filla, a competitive marathoner, RRCA Level 2 Certified Running Coach, and founder of Filla Endurance. Laura breaks down her science-backed coaching philosophy, explaining why she prioritizes building injury resilience over injury prevention. 

In this episode we chat about:

• The power of periodized strength training
• Connecting with athletes and building the athlete-coach relationship
• How to manage your mindset and training as an athlete
• The boom in running and run clubs
• Navigating post-race recovery
• The importance of a mental break after a goal race
• The super shoe debate
• And so much more!

Stay connected:

• Check out Fillaendurance.com - right now their coaching team is accepting 1:1 athletes
• Follow Laura on Instagram: @coachlaura.run
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter

In this episode, I share more of my journey and preparation for the Gulf Coast 70.3 after 7 years away from racing long course triathlon!

I chat about:

• My training block
• The mental and physical challenges of taper week
• Strategies for carb loading
• I reflect on past experiences 
• The importance of visualization
• The mental hurdles athletes face
• The significance of rest, recovery, and proper nutrition leading up to race day
• And so much more!

Download my FREE carb loading guide here!

Follow me on instagram

In this episode, Holley Samuel of Holley Fueled Nutrition, a sports dietitian and endurance athlete, shares expert insights on pregnancy, nutrition, training, and postpartum recovery. 

She discusses how women can proactively support their bodies through pregnancy and beyond, emphasizing the importance of personalized care and evidence-based practices.

We also chat about:

• energy and nutrient needs in pregnancy 
• bloodwork to look at before, during, and post-pregnancy (and why)
• the importance of having a strong nutrition foundation
• how to take small actions vs. getting overwhelmed with what you see on the internet 
• mindset tips to navigate pregnancy and PP as an athlete and human
• and so much more!

Stay connected:

• Follow Holley on Instagram: @holleyfuelednutrition
• Check out Holley's website: https://holleyfuelednutrition.com/
• Holley's The Pregnant Athlete course: https://holleyfuelednutrition.com/pregnant-athlete
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter

In this episode, we explore the journey of Joe Whelan, a high-performing athlete in the world of distance running. Joe shares his insights on training through brutal winters, experimenting with nutrition and pacing, and playing a different game in the highly competitive world of marathoning. Whether you're an endurance athlete or just curious about pushing human potential, this conversation offers valuable lessons on resilience, innovation, and mental toughness.

In this episode we talk about:

• Joe Whelan’s journey from high school success to Olympic trials and elite marathoning
• Training strategies for harsh winter conditions, including treadmill tactics
• The importance of mental strategies and placebo effects in race nutrition
• Experimenting with fueling plans, including gels, hydration, and novel approaches like ketone supplements
• Navigating race conditions and GI issues at ultra-high effort levels
• Strategic race selection for global ranking and Olympic aspirations
• Insights into the competitive marathon scene in Europe versus the US
• The role of mental visualization, placebo, and mindset during critical race moments
• Behind-the-scenes of race logistics, including carb loading and pacing in competitive fields
• Joe’s upcoming race plans and how he’s playing the long game for international recognition

Elevate your understanding of endurance sports by listening to an athlete who’s out there not just competing but innovating at the highest level. His approach to training, nutrition, and mental fortitude pushes the boundaries of what it means to be a marathoner—less about following the crowd, more about leading your own race.

Stay connected:

• Follow Joe's running journey on Instagram: @jpwhelan
• Follow Stevie on Instagram: @stevielynlyn
• Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter

Understanding Protein and Carb Loading: Clear Insights for Optimal Nutrition

In this episode, I break down the essentials of protein—what it is, how to evaluate its quality, and common misconceptions. I also delve into effective carb loading strategies for endurance athletes and practical tips for race preparation, helping you make smarter nutrition choices for your training and racing.

I chat more about:

• The fundamental role of protein: amino acids, macronutrients, and their functions
• Why more protein isn't always better and the importance of quality sources
• Common myths around protein smoothies, protein chips, and processed protein foods
• How to interpret food labels and understand "high in protein" claims
• The significance of protein digestibility scores (PDCAAS) and evaluating food quality
• The impact of protein quality on overall health and muscle building
• Understanding nutrient density versus processed "proteinified" foods
• The purpose of carb loading: optimizing muscle glycogen for endurance events
• Practical carb loading strategies: timing, food choices, and hydration
• The importance of practicing fueling strategies during training
• How to tailor fueling plans based on race length, conditions, and personal tolerance
• Balancing carbohydrate intake and minimizing GI issues on race day
• Tips to train your gut and avoid common fueling mistakes

Connect with Stevie:

• Instagram
• Website

This episode offers straightforward guidance to demystify complex nutrition topics, empowering you to optimize your diet for training and racing success. Remember, understanding nutrition is about balance, quality, and consistent practice—don't just follow the latest trend, focus on what works for your body.