The Fuel Run Recover Podcast

Epizódy

• 
  Should You Run Less to Run a Faster Marathon? 15.09.2026 33min

  Should you be running less?The “3 runs per week” debate is making the rounds again, with runners sharing stories about how cutting back their running helped them get faster, stay injury-free, and finally hit a big PR.But there’s an important piece of context that often gets left out.A runner with 10–15 years and thousands of miles under their belt can thrive on three runs per week for very different reasons than a newer runner training for their first half or full marathon.In this episode, we’re breaking down why there isn’t one “ideal” running frequency, and why copying someone else’s training schedule without considering their running history can backfire.We discuss:Why running frequency and total running volume aren’t the same thingHow years of easy mileage build an aerobic foundation you can’t shortcutWhy an experienced runner might get faster by temporarily running lessWhy a newer runner may actually need MORE running to improveThe relationship between training volume, intensity, recovery, and performanceHow strength training and cross-training fit into the equationWhy marathon “durability” matters, and what your training has to do with falling apart late in a raceWhen focusing on your 5K speed could eventually make you a better marathonerHow to decide whether 3, 4, 5, or 6 runs per week makes sense for YOUThe goal isn’t to run as much—or as little—as possible. It’s to find the amount of running that gives your body the stimulus it needs while still allowing you to recover, stay consistent, and actually get better.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Why Running Makes You So Hungry (And What to Do About It) 08.09.2026 42min

  If marathon or half marathon training suddenly has you feeling like you could eat everything in sight, this episode is for you.An increase in hunger when your training volume goes up is normal—but feeling constantly ravenous, thinking about food all day, or reaching the end of the day completely starving can also be a sign that something about your fueling strategy needs to change.In this episode, we’re revisiting one of our most popular conversations about runner hunger and breaking down some of the most common reasons your appetite might feel out of control during training.We discuss:Why simply eating “healthy” foods doesn’t necessarily mean you’re eating enough for your trainingHow meal size and eating frequency can impact hunger later in the dayWhy skipping meals or doing a lot of fasted training can leave you playing catch-up with your nutritionThe importance of including carbohydrates, protein, fibre, and fats in your everyday mealsWhy big salads, protein shakes, and other seemingly filling meals might not actually keep a runner satisfiedHow drinking too many of your calories can affect fullnessWhy your hunger cues aren't always a perfect indicator of whether you're fueling enoughWhat it can mean if you’re experiencing the opposite problem and rarely feel hungry at allIf you’ve ever wondered, “Why am I SO hungry when I’m running more?”—or felt frustrated that race training seems to send your appetite through the roof—this episode will help you understand what might actually be going on and how to fuel in a way that better supports your training, recovery, and performance.Ready to take the next step with your fueling?Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.⁠Take the free Runner's Fueling Audit⁠Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.⁠Learn more about The Fueled Runner⁠
• 
  The Realities of Running and Weight Loss 01.09.2026 25min

  What if your nutrition and training plan is working… just not as quickly as you expected?In this episode of The Fuel Run Recover Podcast, we’re continuing the conversation about expectations—this time when it comes to weight loss and body composition for runners.If you’re trying to improve your body composition while also getting faster, stronger, and better fueled, it can feel like those goals are constantly competing with each other. But they don’t have to be.We’re talking about why sustainable progress often happens much more slowly than diet culture has taught us to expect, and why that doesn’t mean your approach isn’t working. I’m also sharing the stories of two runners with very similar goals and results—but very different perspectives on their progress—to show just how much our expectations can influence whether we feel successful or frustrated.In this episode, we cover:Why runners don’t have to choose between fueling well and improving body compositionWhy quick-fix weight loss strategies often clash with the demands of training for a raceHow realistic timelines can completely change how you view your progressWhy consistency matters more than constantly starting over with a “better” planHow to recognize progress beyond the number on the scaleWhy the strategies you can sustain for months (and years!) are often the ones that create the biggest transformationIf you’ve ever thought, “I’m doing everything right… so why isn’t this happening faster?” this episode will help you zoom out, reset your expectations, and see your progress a little differently.Ready to take the next step with your fueling?Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.⁠Take the free Runner's Fueling Audit⁠Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.⁠Learn more about The Fueled Runner⁠
• 
  A Birthday Q&A: Running, Fueling, Twin Mom Life + My Biggest Running Goals 24.08.2026 32min

  It's my 38th birthday! 🎉So we're doing something a little different on The Fuel Run Recover Podcast this week.I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them.In this episode, we're chatting about:My most memorable finish line (and why it wasn't at an official race!)The fuel I personally reach for most often during long runsWhether runners actually need to use gelsWhat returning to running after having twins really looked like for meMy favorite race distance and the races still sitting on my bucket listThe BIG running goal I'd love to accomplish somedayWhy I wasn't always a runner—and how I spent five years making the same training mistakes before finally having a breakthroughMy favorite (and hardest!) parts of being a twin momThis one's a little more personal, a little behind-the-scenes, and hopefully a fun way to celebrate another trip around the sun together.Thanks for being here and being part of The Fuel Run Recover Podcast!Ready to take the next step with your fueling?Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.⁠Take the free Runner's Fueling Audit⁠Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.⁠Learn more about The Fueled Runner⁠
• 
  You Did Everything Right… So Why Did Your Run Still Feel Hard? 18.08.2026 21min

  Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan.It’s your expectations.In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform.We discuss:Why even a well-fueled, well-trained run can still feel hardHow unrealistic expectations can turn a perfectly normal workout into a “bad” oneWhy better fueling or hydration may not feel as dramatic as you expected right awayHow exceeding your expectations can give you a huge mental boostThe difference between an actual problem and simply having your expectations unmetHow to set more realistic expectations before long runs, hard workouts, and racesWhy “feeling good” and “working hard” can absolutely coexistIf you’ve ever finished a run thinking, “Why did that feel so hard? I did everything right,” this episode will help you look at your training from a completely different perspective.Because sometimes, nothing is actually going wrong.The experience just didn’t match the picture you had in your head.Ready to take the next step with your fueling?Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next. Take the free Runner's Fueling AuditReady to stop piecing together nutrition advice and build a fueling strategy that actually works for you?The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.Learn more about The Fueled Runner
• 
  Why Tracking Your Calories Isn't Working For You (pt 2) 11.08.2026 26min

  If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you.In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food.In this episode, we discuss:Why eating back your exercise calories can work against your training and weight loss goalsThe problem with relying too heavily on calorie burn estimates from your watchWhy calorie tracking isn't nearly as accurate as many people thinkHow to fuel before your hardest workouts instead of trying to "earn" your food afterwardWhy meal timing matters just as much as total caloriesTwo simple strategies to transition away from calorie tracking while still eating with confidenceWhether you're currently tracking every bite or looking for a more sustainable way to fuel your running, this episode will help you spend less time obsessing over numbers and more time building habits that actually support better performance and long-term results.
• 
  Why Tracking Your Calories Isn't Working For You (pt 1) 04.08.2026 23min

  Are you tracking calories... but still not seeing the results you want?In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition.We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how tracking without analyzing your data wastes time, and why using calorie targets as the "diet" often leads to an unhealthy cycle of restriction and overeating.If you've ever felt like you're "good" when you're tracking but lose control as soon as you stop, this episode is for you.In this episode, we cover:When calorie tracking can actually be helpfulWhy simply collecting data isn't enoughThe difference between using tracking as a tool versus using it as the dietHow overly restrictive calorie targets can backfireWhy incomplete food logs make it harder to improve your nutritionHow to use tracking to build habits you can maintain without logging every mealIf you're tired of tracking everything you eat but still want to fuel your running well, this episode will help you build a more sustainable approach.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Why You're Not Getting Faster (it might be your fueling) 28.07.2026 25min

  Want to get faster? Your nutrition might be the missing piece.If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it.In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb loading, hydration, and fueling during long runs, you'll learn how to support your training so you can get more from every mile.Whether you're chasing a new 5K PR or training for your next half or full marathon, these fueling strategies can help you unlock your performance potential.In this episode, we discuss:Why your nutrition should change based on your training scheduleHow daily fueling impacts workout quality, recovery, and injury riskThe importance of meal timing before and after runsWhy carbohydrates are essential for speed workouts and higher-intensity trainingHow to fuel long runs for stronger finishesThe biggest mistakes runners make with carb loadingWhy practicing your race fueling strategy during training mattersHow hydration impacts performance—and why it may be the real cause of late-run stomach issuesIf your goal this season is to run faster, this episode will help you build a nutrition strategy that supports stronger training sessions, faster recovery, and more confident race-day performances.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  What is it really like working with a Sport Dietitian? 21.07.2026 39min

  What is it actually like to work with a sports dietitian?If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you.Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the curtain on what coaching really looks like—and why it's probably very different than you expect.I walk you through my coaching process from the very first assessment to creating practical, individualized nutrition strategies that fit your training, schedule, and goals. You'll also hear real examples (shared anonymously) of runners and endurance athletes I've been working with recently, including a postpartum runner rebuilding her confidence, an Ironman triathlete fine-tuning his race nutrition, and a busy working mom learning how to fuel for better energy, performance, and body composition.In this episode, we discuss:What happens during your first appointment with a sports dietitianWhy nutrition coaching isn't about perfection or restrictive eatingDifferent ways to assess your nutrition (without obsessively tracking calories)The role of mindset, diet culture, and your relationship with food in long-term successWhy sustainable nutrition plans must fit your real life—not someone else'sThree real client case studies and the nutrition strategies we're using togetherHow personalized coaching helps runners improve performance, energy, recovery, and body compositionWhether you're training for your first 5K, chasing a marathon PR, or simply want to feel stronger on your runs, this episode will give you a behind-the-scenes look at how individualized nutrition coaching can help you reach your goals—without guilt, food rules, or giving up the foods you love.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Are You Holding Yourself Back From Reaching Your Goals? (re-release) 14.07.2026 50min

  Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone. In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage.We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits. Whether you struggle with all-or-nothing thinking, negative self-talk, or the fear of success, this episode will help you reframe your mindset and start making meaningful progress toward your goals.In this episode, you’ll learn:What self-sabotage really is—and why it’s not about laziness or lack of willpowerHow to recognize self-sabotaging behaviors in your running, nutrition, and recovery routinesCommon thought patterns that keep runners stuck (hello, all-or-nothing mindset)The role of identity, limiting beliefs, and fear of failure or successHow friends, family, and social dynamics can unintentionally fuel self-sabotagePractical steps to break free from these habits and move toward your goals with confidenceLooking 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 nutrition ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my online coaching programs ⁠The Fueled Runner⁠ or ⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for limited spots in my personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠programs.
• 
  The Real Reasons You Aren't Meeting Your Nutrition Goals 07.07.2026 26min

  If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you.This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommendations, we break down why the math sometimes doesn't seem to add up, and what to do instead.If you've been chasing numbers that never seem achievable, this episode will help you step back, rethink your nutrition strategy, and focus on targets that actually support your running performance and long-term health.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  When Should You Start Training Your Gut? 30.06.2026 20min

  When Should You Start Training Your Gut for Race Day?If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.Spoiler alert: waiting until your longest runs or race week is probably too late.Whether you're training for a half marathon, marathon, or ultra, your fueling strategy deserves the same attention as your training plan. We break down how to build gut tolerance, test products effectively, practice carb loading, and create a fueling plan that leaves you feeling confident when you step up to the start line.Why gut training should start when your training plan startsThe role of gut training in preventing bonking, dehydration, and GI distressHow long it takes to effectively train your gutWhy starting small and progressing gradually is keyHow to determine your race-day fueling and hydration needsThe importance of understanding race logistics and aid station supportWhy you shouldn't write off a fuel product after one bad runHow to test and troubleshoot different fueling optionsWhy midweek runs can be great opportunities to practice fuelingCommon mistakes runners make when trying new productsHow to incorporate carb loading into your training cycleTurning your final long runs into full race-day dress rehearsalsYour fueling strategy shouldn't be an afterthought.Just like your muscles, heart, and lungs adapt to training, your digestive system adapts too. The earlier you start practicing your race-day fueling and hydration plan, the more confident you'll be when it matters most.By the time race week arrives, you should already know what you're eating, drinking, carrying, and fueling with, not still be scrambling to figure it out.The goal isn't perfection. The goal is showing up to the start line with a plan you've practiced, tested, and trust.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Can Runners Balance Fueling for Performance with Intuitive Eating? 23.06.2026 33min

  Can Runners Really Eat Intuitively?In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often misunderstood online.We also discuss how many runners find themselves caught between two extremes: rigid nutrition rules on one side and a "just eat whatever you want" interpretation of intuitive eating on the other. The reality is that fueling for performance doesn't have to live at either extreme.What intuitive eating is (and what it isn't)Why restrictive diets often fail long-termCommon misconceptions about intuitive eatingThe challenges of learning to trust your hunger and fullness cuesWhy runners have unique nutrition needs that can sometimes override intuitionSituations where hunger cues may not accurately reflect what your body needsHow training volume, hydration, recovery, and energy availability affect appetiteWhen calorie tracking can be a useful tool—and when it isn't necessaryHow to develop a healthier relationship with food while still pursuing performance goalsFinding a sustainable middle ground between structured fueling and food freedomYou don't have to choose between intuitive eating and sports nutrition.The goal isn't to follow rigid rules forever, nor is it to ignore your body's nutritional needs. Instead, it's about building the knowledge, confidence, and self-awareness to fuel appropriately for your training while maintaining a positive, flexible relationship with food.As runners, there are times when our hunger cues don't tell the whole story—whether we're carb loading before a race, fueling during a long run, or recovering after a hard workout. Understanding when to trust your body's signals and when to lean on nutrition knowledge is one of the most valuable skills you can develop as an athlete.If you're looking to fuel your running without food guilt, confusion, or restrictive dieting, this episode will help you better understand how to support both your performance and your relationship with food.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  The Truth About Supplements, Social Media Marketing, and Your Running Performance with Zoe Rom and Kylee Van Horn 16.06.2026 1h 1min

  Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.We explore why endurance athletes are uniquely vulnerable to supplement marketing, how social media algorithms amplify fear-based health messaging, and why the fundamentals of performance nutrition are often overshadowed by flashy products promising quick results.Whether you've ever wondered if you need the latest supplement, felt overwhelmed by conflicting nutrition advice online, or questioned whether you're doing enough to support your performance, this episode will help you think more critically about the messages you're seeing.Why supplement marketing is more powerful than ever in the age of social mediaHow algorithms reward fear, outrage, and oversimplified health adviceThe psychology behind why endurance athletes are drawn to supplementsHow influencer marketing blurs the line between recommendations and advertisementsThe rise of peptides, biohacking, and performance-enhancing trendsHow to evaluate health and performance claims with a critical eyeThe importance of focusing on sleep, nutrition, training, and recovery before supplementsPractical ways to curate your social media feed and protect your mental well-beingFollow Zoe and Kylee and the Your Diet Sucks Podcast @yourdietsuckspodLooking 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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Do Runners Really Need to Choose Between Fueling for Performance vs Weight Loss? 09.06.2026 28min

  Are fueling for performance and fueling for fat loss really total opposites?In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition.We’re talking about:Why “eat less, run more” backfires for so many runnersThe problem with extreme calorie deficits and fasted runningWhy your running performance tanks when you underfuelThe biggest misconceptions around weight loss and running nutritionWhat proper fueling for performance and body composition actually have in commonHow timing, food quality, and recovery impact your resultsWhy the scale doesn’t always tell the full storyThe sustainable approach I use with runners inside my coaching programsIf you’re tired of feeling exhausted, ravenously hungry, frustrated with the scale, or stuck in the cycle of restricting and overeating, this episode is 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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  The Truth About Traveling to a World Major Marathon 02.06.2026 1h 10min

  This week on The Fuel Run Recover Podcast, I’m joined by one of my 1:1 coaching clients, Stephanie Prinzing, to talk all things marathon travel, fueling, and running a World Major. From missed flights and carb loading in airports to navigating massive race crowds and balancing race goals with actually enjoying the experience, this episode is packed with practical advice for runners planning destination races. We chat about:Stephanie’s journey from casual runner to marathon travelerThe realities of racing in cities like London, Chicago, and ParisPacking tips, travel logistics, and avoiding race week stressHow to carb load while traveling internationallyManaging expectations for big races with huge crowdsWhy fueling, recovery, and proper training changed everything for her runningIf you’ve ever dreamed of running a World Major, or you’re already planning one soon, this episode will help you feel more prepared, confident, and ready to enjoy the experience.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Where do Fats Fit in a Runner's Diet? 26.05.2026 26min

  Fat might be one of the most misunderstood nutrients in the running world. Some people fear it, others swear by high-fat diets, and many runners are left wondering what they actually should be eating to support performance, recovery, and overall health.In this episode of the podcast, I break down the real role dietary fat plays in a runner’s diet, including why fat is essential for hormone health, recovery, energy, and long-term performance. You’ll learn the difference between various types of fats, how much runners actually need, and how to include fat strategically without compromising your fueling plan.I also explains why balance matters when it comes to carbohydrates, protein, and fat, and why extreme approaches often do more harm than good for endurance athletes.In this episode, we cover:What dietary fats actually do in the bodyThe difference between unsaturated, saturated, and trans fatsHow fat supports runners’ energy, recovery, and hormone healthSigns you may not be eating enough fatPractical sources of healthy fats for runnersWhen high-fat meals can hurt performanceWhy runners still need carbohydrates, even if fat is an important fuel sourceHow to create a balanced approach to fueling for performanceIf you’ve ever felt confused by conflicting nutrition advice online, this episode will help you better understand how fat fits into a healthy, performance-supportive diet for runners.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Why Your Best Defense Against Nutrition Misinformation is You 19.05.2026 24min

  Ever hear some nutrition advice that made you stop and think… “wait, WHAT?”In this episode, I’m breaking down one of the wildest nutrition myths I’ve heard in a long time after a listener asked whether protein powders and drinks “aren’t recognized by the body as protein” and simply get turned into fat instead.We’re diving into:The difference between protein, amino acids, EAAs, and BCAAsWhether protein powders are actually absorbed differently than whole foodsWhy the body does not just magically turn protein into fatHow digestion and metabolism really workWhy nutrition misinformation spreads so easily onlineHow to become more confident filtering through conflicting health adviceIf nutrition advice on social media has ever left you feeling confused, overwhelmed, or second guessing everything you eat, this episode is for you.And as always, thank you for trusting me to help you make sense of it all. 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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  The Real Reason Why Nutrition Feels So Confusing 12.05.2026 33min

  Why does fueling feel so confusing right now? One minute carbs are the answer to everything, the next someone on social media is telling you everyone is overfueling and doing it all wrong, and even us Sport Dietitians don't know what we're talking about.In this episode, I’m breaking down why nutrition has become such a controversial topic in the running world, and why so many runners feel stressed, overwhelmed, and unsure who to trust online.We’ll talk about:Why social media hot takes spread so quicklyThe problem with taking advice based only on someone’s personal experienceHow bias and assumptions shape fueling conversationsWhy nutrition is never the only factor behind performanceThe dangers of chasing extreme opinions onlineHow to build confidence in your own fueling approach instead of constantly second guessing yourselfMost importantly, this episode is a reminder that fueling should support you, not leave you feeling guilty, anxious, or confused every time you open Instagram.If you’re tired of conflicting advice and want help building a fueling strategy that actually works for your body and running goals, The Fueled Runner online program is here 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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.
• 
  Are Protein Sodas Worth The Hype? A Dietitian's Review 05.05.2026 30min

  Want to learn how to fix your fueling so you can run stronger and finally see real improvements in your body composition (without starving yourself?) Join me live on May 6th for Fuel Smarter, Run Stronger! This event is free to attend but you need to register to save your spot- ⁠⁠⁠register here!Protein sodas are popping up everywhere right now. You can't miss their bright cans, fruity flavors, and impressive labels showcasing up to 30g of protein… all in a fizzy, sugar-free drink. But is this actually a smart addition to your routine, or just another trendy product dressed up as “healthy”?In this episode, I’m breaking down everything you need to know about protein sodas, from the taste and cost to what’s really inside that can and how it compares to other protein sources. Because while they might taste great (honestly… most of them do), there’s a bit more going on under the surface when it comes to the type and quality of protein you’re getting.We’re talking:The different types of proteins that companies are using, and why it matters for your protein goals. How to read the ingredient list to figure out what you’re actually gettingMy Dietitian perspective on how protein soda stacks up nutritionally against whole foodsWhen a protein soda might be a convenient option… and when it’s notI also share my honest take: when I’d personally reach for one, and why it’s not replacing real food in my day-to-day nutrition.If you’ve been curious about protein sodas, or wondering if they’re actually worth the price tag, this episode will help you make a confident, informed choice.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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.