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PODCAST

The Fuel Run Recover Podcast

Stephanie Hnatiuk

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We"ll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

sports running

All Episodes

00:16:03

Electrolytes- Daily Necessity or All Hype?

The Fuel Run Recover Podcast ·

2026/04/21

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!Electrolytes are absolutely everywhere right now, being marketed as a requirement for good hydration whether you're running 15 miles or just sitting at your desk all day. But do you actually need

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00:29:00

Your Carb Questions, Answered!

The Fuel Run Recover Podcast ·

2026/04/14

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!What do I really think about breakfast cereal as a Dietitian? What's the deal with “Simple carbs” vs “quality carbs”? And… do you really need to eat 800g of carbs per day when carb loading?!In this Q&A

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00:20:24

The Missing Piece in Your Fueling Plan

The Fuel Run Recover Podcast ·

2026/04/07

If you feel like every time you open Instagram or a running Facebook group, you leave more confused about nutrition and training than when you started… this episode is for you.In this episode, I’m talking about why runners need to stop crowdsourcing their nutrition and training advice from social media, strangers on the internet, and every “expert” with a hot take.We’re getting into why the real thing missing from most runners’ plans isn’t more information, it’s confidence.If you’ve been stuck in

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00:29:22

How to Get More Energy

The Fuel Run Recover Podcast ·

2026/03/31

If you feel exhausted all the time… this episode is for you.So many runners are walking around feeling constantly drained, struggling through workouts, and wondering why they have no energy.In this episode, I’m breaking down the most common (and often overlooked) reasons behind low energy, and what you can start doing today to feel better.We’ll talk about:whether you’re actually eating enough to support your trainingwhy carbs are essential for both your brain and your runshow poor fueling can

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00:23:03

The End of Aid Station Cups and What This Means for...

The Fuel Run Recover Podcast ·

2026/03/24

No cups at the aid stations on race day? It might sound like a nightmare to some runners… but in this episode of The Fuel Run Recover podcast I'm sharing my thoughts on why this is ultimately the right move in road racing. In this episode, I’m sharing why I think events like the Paris Marathon are moving away from disposable cups, why we might see more races following this lead going forward. If you're a runner who's always relied on the aid stations during races, I'm sharing how you

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00:32:37

How to Lose Weight Without Giving Up Your Social Life

The Fuel Run Recover Podcast ·

2026/03/17

Trying to lose weight or improve your body composition… but also want to have a social life?If you’ve ever felt like you’re doing everything “right” during the week, only to feel like the weekend completely derails your progress, you’re not alone.After having this exact conversation with three different clients in the same week, I knew it was something we needed to talk about on the podcast.In this episode, I break down why social events, restaurant meals, and weekends can feel like such a challenge

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00:28:40

3 Nutrition Swaps That Can Instantly Improve Your...

The Fuel Run Recover Podcast ·

2026/03/10

We hear it all the time in the nutrition world: there are no quick fixes.And while that’s mostly true… sometimes there actually are a few simple changes that can improve your energy and performance almost immediately.In this episode of The Fuel Run Recover Podcast, I’m sharing three simple fueling swaps runners can make today that can make a noticeable difference in how your runs feel — sometimes within the very same workout.These aren’t complicated strategies or strict meal plans. They’re small

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01:04:18

Why Curtis Hargrove is Running Marathons in High Heels

The Fuel Run Recover Podcast ·

2026/03/03

What would make someone run 34 marathons in 34 days?Or 58 marathons in 49 days?In this episode of The Fuel Run Recover Podcast, I sit down with Curtis Hargrove, endurance athlete, charity runner, and the man known for running marathons in high heels.Curtis shares how he evolved from an everyday runner into a purpose-driven athlete, raising money and awareness for causes close to his heart, including:• 34 marathons in 34 days for the Terry Fox Foundation• Running across Canada for the Stollery

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00:29:23

How Often Should Runners Weigh-In?

The Fuel Run Recover Podcast ·

2026/02/24

How often should you weigh yourself?If you’ve ever been told that daily weigh-ins are the key to staying “on track,” this episode might challenge that advice.Today we’re talking about the scale- when it’s useful, when it’s misleading, and how often you should actually be stepping on it (especially if you’re trying to lose weight or avoid weight gain).The reality is your body weight fluctuates. A lot. And most of those changes have absolutely nothing to do with fat gain or fat loss.In this episode, I

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00:29:07

Is Garmin’s New Nutrition Tracking Feature Worth It?...

The Fuel Run Recover Podcast ·

2026/02/17

Garmin just launched a nutrition tracking feature inside the Garmin Connect app… so obviously, I had to test it.In this episode of The Fuel Run Recover Podcast, I’m breaking down my real-life experience using Garmin’s new food tracking tool — what works, what doesn’t, and who it might actually be helpful for.If you’re already using Garmin+ and wondering whether this could replace your current tracking app (or if you’re curious whether it’s worth paying for), this episode is for you.Looking for the

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00:43:54

Should Runners Be Fibermaxxing?

The Fuel Run Recover Podcast ·

2026/02/10

Fibre might not be the “sexy” side of sports nutrition, but it’s one of the most overlooked foundations of runner health and performance. In this episode, we dig into the viral concept of fibremaxxing and whether it actually makes sense for runners.You’ll learn what fibremaxxing really means, why most adults fall far short of fibre recommendations, and why decades of research support fibre’s role in gut health, chronic disease prevention, blood sugar control, and appetite regulation.We also talk

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00:57:49

Every Body Belongs with Melanie Cote The Curvy Runner

The Fuel Run Recover Podcast ·

2026/02/03

In this episode, I’m joined by Melanie Cote, the creator behind The Curvy Runner, and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney.Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embracing a body-positive, joy-first approach completely changed her relationship with movement. We dive into

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00:48:30

The Science of Sweat: Personalized Hydration with...

The Fuel Run Recover Podcast ·

2026/01/22

Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time?In this episode, I’m so excited to be joined by Meridith Cass, Founder and CEO of Nix Biosensors.Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first consumer-ready biosensor for real-time hydration monitoring. Under her leadership, Nix has been recognized

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00:31:24

Should Women Stop Running?

The Fuel Run Recover Podcast ·

2026/01/20

Welcome to Season 4 of the Fuel Run Recover Podcast!Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening.To kick off this season, we’re starting with a controversial question I see all over social media:Should women stop running?Short answer: No.Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually matters for women’s health.In this episode, we cover:The long history of women being discouraged or

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00:45:16

Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!)...

The Fuel Run Recover Podcast ·

2026/01/13

Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it all. You’ll learn why some runners are drawn to the

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00:54:18

How to Set Running Goals You Can Actually Achieve...

The Fuel Run Recover Podcast ·

2026/01/06

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality.What You’ll Learn

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00:30:31

5 Hard Truths Runners Need to Hear (re-release)

The Fuel Run Recover Podcast ·

2025/12/30

If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you.Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a serious reset.In this episode, I break down the most common mistakes I see as a sports

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00:45:36

The Bad Running Advice You Thought Was Good Advice...

The Fuel Run Recover Podcast ·

2025/12/23

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running.Join me as I break down:Why running fasted to burn more fat isn't as effective as it soundsThe truth behind “train low, race high” and who that strategy is actually forHow the belief that “lighter is faster” can lead runners down a dangerous pathIf you’ve

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00:39:08

Is This Fueling Mistake Costing You a PR? (re-release)

The Fuel Run Recover Podcast ·

2025/12/16

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

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00:54:51

The Science of Fatigue: How to Run Longer and...

The Fuel Run Recover Podcast ·

2025/12/09

Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance.You’ll learn:What fatigue actually is and how it shows up during a runWhy we can’t just run as fast as we want for as long as we wantThe difference between physical and mental fatigue

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168 results

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