Struggling with energy levels and performance? Not getting enough B vitamins could be at play, but that doesn’t mean you should run out and supplement. Join me as I dive more into all of the b-vitamins and how they help our bodies be their best.

• What are the B-vitamins
• What do they do and why should I care?
• Folate vs. Folic acid
• Key role in metabolism and energy production as athletes (and humans!)
• Should you be worried about a deficiency?
• And so much more!

🎧 wherever you get your podcasts!

✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Adam is a marathon and ultra runner who’s been running for over 20 years. Over the last 4-5 years he’s developed his focus and found his niche in longer distances. He loves all kinds of running, whether its road, track, trails, or even treadmill. He also has a deep love for the process–if racing went away tomorrow, he’d still be out running and enjoying going to the well occasionally.

In this episode we chat about:

• Adam’s background in running and endurance sports
• How he found his passion for endurance running
• Attempting the world record for 50km on a treadmill
• How to learn and lean into the process as an athlete
• His fueling journey from minimal fuel to super-high carb fueling
• Protein and creatine for endurance athletes
• And so much more!

Be sure to follow along Adam’s journey and connect with him @adam_vadeboncoeur https://www.instagram.com/adam_vadeboncoeur/

🎧 wherever you get your podcasts!

✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Sidelined with a bone injury? Or are you an athlete who wants to learn more about bone health? In this episode I start to dive into this BIG topic and what you need to know about bone health as an athlete and the role nutrition plays in bone health. You’ll gain knowledge about:

-What is a BSI?

-Bone mineral density

-What is bone turnover?

-Low energy availability and the risk for bone injury

-Micronutrients involved in bone health

-How iron impacts bone health

-A case for more carbs (always)

-And so much more!

Listen on spotify, apple or wherever you get your podcasts! If you’re loving the show, be sure to rate and leave a review!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Let’s dive into fiber! Are you curious to learn more about fiber and its role as part of an endurance athlete's plate? If you deal with tummy troubles in or out of workout, learn why fiber intake, type and timing is something you should be looking at. In this episode I cover:

-What is fiber

-Types of fiber

-New considerations when it comes to added fiber

-Timing of fiber around workouts

-Why more fiber isn’t always better

-Fibers role in gut health

-And so much more!

Listen on spotify, apple or wherever you get your podcasts! If you’re loving the show, be sure to rate and leave a review!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Antioxidants are talked about for their powerful properties that help fight inflammation but how does this relate to you as an endurance athlete? Get a little nerdy and dive into the science behind antioxidants, how it relates to our desired training adaptations, and take away some practical applications to better support your body as an athlete! In this episode I dive into:

• What are antioxidants?
• Why do they matter?
• What are free radicals and oxidative stress?
• The difference between untrained and well-trained individuals
• Should you be supplementing with antioxidants?
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

It’s winter so we’re all longing for sun and more susceptible to lower levels of the ‘sunshine’ vitamin, which is prohormone. Long known for its role in bone health, we also know it can impact our immune system, inflammation, and muscle health as athletes. Wondering if you need more vitamin D? Be sure to give a listen–I also cover:

• What is vitamin D? How is it used in our body?
• What should your vitamin D levels be?
• Performance benefits of adequate vitamin D levels
• Sources of vitamin D
• How to best absorb and support vitamin D levels
• When to supplement
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Are you a runner or athlete struggling with your iron levels? Constantly battling fatigue, injury, and just feeling ‘bleh’? Maybe you’ve been on an iron supplement and are not seeing improvements in your levels. In this episode I dive into why low ferritin levels often need a closer look and why supplementation is often not the fix athletes need. I also cover:

• What is iron?
• What are the biomarkers in an iron panel?
• How underfueling impacts iron status– spoiler: it's more than just not consuming enough iron
• Low ferritin as a red flag for LEA/RED-s
• Iron status and bone injuries
• Gut health and absorption of iron
• Other micronutrients at play with iron status
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

Season 2 is HERE! 🎉 Kicking off with my favorite mineral—Magnesium—and its electrolyte buddies! This episode is packed with all the juicy details about these tiny but mighty nutrients that keep us thriving as athletes and humans.

Here’s what’s on the menu:

• What are electrolytes (and why they’re such a big deal)?
• How they fuel hydration and performance like pros.
• Delicious food sources you’ll want to add to your plate.
• What to do if your electrolyte game is falling short.
• And so much more!

💧 Whether you're chasing PRs or just trying to feel your best, this is the episode to kick off your year right. Tune in now and get your electrolyte knowledge on point!

Jess Cahill is an adventure host, travel lover, online business manager, teacher turned entrepreneur and promoter of living a big, authentic + full life. Jess specializes in helping female entrepreneurs thrive in their businesses. She also hosts adventure trips to create a space for women to connect, see the world together, make lifelong friends, and unlock core memories. Her mission is to help as many women as possible get outside, adventure more, bet on themselves, take up space, do it scared, build confidence, live big + chase magic.

In this episode, we chat about:

• Final episode of the season!
• Podcast launch happening in December! Rippin’ on the road!
• Getting outside in nature and making connections with hosting trips
• All women adventure trips– upcoming for 2025 and beyond!
• Adventuring and getting out of your comfort zone
• Having your own business as an adventure with yourself
• Navigating business– how to start, how to grow, etc.
• Uncomplicating things in business
• Business manager vs. business coach
• Work-life balance in owning a business
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Follow Jess: https://www.instagram.com/jesss.cahhh

Learn More about Jess: https://savageadv.com/

Go to Banff with Jess: https://trovatrip.com/trip/north-america/canada/canada-with-jess-and-danielle-jul-2025

Laura Ligos is a registered dietitian, mom & 2x cookbook author who resides in Albany, NY. She believes in a food first approach and focuses on optimizing the health and wellness of active women. She has a Bachelor of Science in Nutrition Sciences from Cornell University and went on to complete her Dietetic Internship and MBA at Dominican University. She started her own private practice & brand “The Sassy Dietitian” to help be a credible resource for those looking to improve their relationship with food and optimize overall health without restrictive diets.

In this episode we chat about:

• Debunking things on the internet and clickbait in the health and wellness space
• Navigating ‘mom culture’
• Critical thinking
• Big wellness vs. big pharma
• Raw milk and food safety
• Elitisim in big wellness
• It all comes back to stress
• Guilt and shame around diseases and medications
• Finding the halfway between alternative/functional meds + western med
• It’s the ‘we not just the me’
• Nutrition and health is not all or nothing
• MAHA movement: MAHA is diet culture and once again diet culture won
• Minerals: what are they? Why do they matter?
• And so much more!

If you don’t already, be sure to follow Laura @thesassydietitian and learn more about her https://thesassydietitian.com/

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/