I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth?

In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut when you drink it mid-run, and when it might actually work as a budget-friendly option.

You’ll learn:

• How Coke stacks up nutritionally against Gatorade

• Why its might not actually be the best kept secret in marathon nutrition

• How to safely experiment with it (if you want to try!)

• Tips for balancing your fluids and electrolytes during long runs

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

During a recent 3-hour treadmill run, I noticed something wild — my treadmill said I burned 2400 calories, while my watch only said 1300. That got me thinking about how inaccurate the calorie tracking information can be, and how many runners wind up making nutrition decisions based on misleading data.

In this episode, we’re breaking down:

• Why calorie burn estimates from your watch or treadmill aren’t reliable

• The problem with “eating back” your exercise calories

• How this mindset keeps runners stuck, tired, and frustrated

• What to focus on instead to fuel smarter and see real results

If you’ve ever wondered how much you should eat after your long run — this one’s for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠⁠Get your free fueling audit here!⁠⁠⁠

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or personalized⁠ ⁠1:1 coaching ⁠⁠this fall.

So… how should you decide what your next race day goal should be? Whether you’re running your first half marathon or trying to shave minutes off your PR, choosing the right goal can make or break your race experience.

In this episode, I’m walking you through exactly how to set a race goal that makes sense for you—based on your training, experience, and mindset.

Here’s what you’ll learn:
How to set realistic goals when you’re racing a new distance for the first time.
How to use past race data or time trials to predict your next finish time
How to structure your training based on goal pace—and what it means if you can’t hit those numbers yet
When (and how) to take a calculated risk and just go for it on race day

I’ll also share how I chose my own goal for a recent 10-mile race—and what it taught me about pacing, expectations, and confidence.

How do you set your race day goals? Come share your story with me on Instagram @steph.the.runners.dietitian!

And if you’re ready for more support with reaching your race day goals, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for personalized ⁠1:1 coaching ⁠this fall.

Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down:
❄️ Why running in the cold feels tougher than you think
❄️ The real risks of pushing too hard in freezing temps
❄️ Practical strategies to dress, fuel, and recover for winter running
❄️ When it’s smart to swap the roads for the treadmill

If you want to stay consistent with your training (without freezing your toes off), this episode will give you the tools to run smarter all winter long.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here

And if you’re ready for more support with your running this winter, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.

In this episode, I break down:
✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough
✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery
✅ Why carbohydrate balance is key for performance and protecting your protein intake
✅ The role of macronutrient balance and micronutrients in keeping you running strong
✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance

If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.

What should you do next? Take my free Fueling Audit, a quick yes/no quiz to see how your nutrition stacks up and where you can improve. Get your score here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook Fuel Smarter, Run Stronger, my group program The Fuel Train Recover Club, or personalized 1:1 coaching this fall.

Let’s make sure your nutrition is finally working for you, not against you.

Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing?

In this episode, I’m breaking it all down for you:

• Why most people (and especially athletes) aren’t actually getting enough protein, even if the internet says you are

• How much protein you really need per day, and why timing matters just as much as total intake

• The truth about shakes, bars, and supplements—when they make sense, and when they don’t

• My honest review of Tim Hortons’ protein latte (spoiler: it wasn’t what I expected!)

• Why this product surprised me—in a good way—and how it stacks up compared to other menu items with savvy marketing claims

If you’ve been curious about the protein latte or just want to make smarter choices about how you fuel your body, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

Fall racing season is here—and whether you’re lining up for a 10K, half marathon, marathon, or trail race, the key to success is showing up prepared. In this episode of The Fuel Run Recover Podcast, I’m sharing 5 essential tips to help you crush your fall race—from building smart mileage to dialing in your nutrition and mental game.

Here’s what you’ll learn in this episode:

• How to prevent injuries with gradual mileage increases and weekly strength training

• Why practicing your race day nutrition plan in advance is non-negotiable

• How to train your gut to handle carbs and fluids for peak performance

• The importance of planning for race day conditions (weather, terrain, and start time)

• Simple but powerful mental training strategies to carry you through the toughest miles

If you’ve got a race on the calendar this fall, this episode will help you line up with confidence and cross the finish line strong.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

The Biggest Loser was more than a TV show — it shaped how a whole generation thought about weight, health, and even self-worth. But what happens when the messages we grew up with were harmful all along?

In this episode, I dive into The Biggest Loser documentary and share my own personal experiences of growing up in the era of weight loss TV. From the humiliation contestants faced, to the unrealistic expectations it created for all of us watching at home, to one made for TV moment that still makes me feel emotional to this day — I unpack the emotional and cultural impact these shows left behind.

We’ll talk about what The Biggest Loser got wrong, how those messages still linger in our lives, and most importantly, how we can start making it right.

And, if you're looking for a coach who is the exact opposite of Jillian Michaels who can help you both reach your fitness goals and undo the harms of diet culture and weight loss TV, I'd love to help you. Click the links to learn more about my 1:1 coaching programs or my one stop shop for runners, The Fuel Train Recover Club!

Hills can be a make-or-break factor in training and racing. Some runners dread them, others see them as free speed and a fast track to a better race time. But either way, knowing how to run both uphill and downhill effectively is essential if you want to perform your best and stay injury-free.

In this first part of my “How-To” series, I’m breaking down the ins and outs of conquering hills. You’ll learn:

• Why both running uphill and downhill feels so challenging (and why they stress your body in very different ways).

• What muscles are working harder on climbs vs descents.

• How to adjust your race strategy on hilly courses so you don’t burn out early or miss your goals.

• Key tips for form and technique to stay efficient, reduce injury risk, and even turn hills into your advantage.

Whether you’re training for a hilly 10K, a net-downhill marathon, or just want to feel stronger on your local routes, this episode will give you the practical tools to run smarter on every incline and descent.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling and strength training guide for runners here⁠⁠⁠⁠

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠

One of the most common mistakes runners make when signing up for a race is not knowing how much time they really need to train.

The answer isn’t one-size-fits-all—it depends on your goals, your current mileage, and your experience level.

In this episode of The Fuel Run Recover Podcast, I break down how much time you should plan for each race distance—from a 5K all the way up to an ultramarathon.

Whether your goal is simply to cross the finish line or to chase a new personal best, you’ll learn how to set a realistic training timeline that sets you up for success without injury or burnout.

What You'll Learn in This Episode:

• Why your training timeline is one of the biggest factors in reaching your race goals.

• How your base mileage and running history influence your readiness.

• How to adjust your timeline based on your goal type: finishing vs. racing for a time.

• Recommended training windows for each distance.

• Mistakes to avoid when choosing a training plan (like starting too soon or underestimating recovery needs).