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PODCAST

Dear Runner Bod,

Serena Marie RD

Dear Runner Bod is a podcast hosted by anti-diet running dietitian & body image coach, Serena Marie RD. Dear Runner Bod’s mission is to empower females to embrace their body as a runner’s body no matter their level of fitness, shape or size. Stick around for solo episodes and interviews of experts in the running community who provide advice on how to cultivate health, fitness, resiliency and self-compassion as a female runner.

health & fitness nutrition

All Episodes

21:07

Food Freedom Freak-Out? Here's Why That Happens

Dear Runner Bod, ·

2025/05/12

In this week’s podcast episode, I’m diving into the psychology behind why ditching diets can feel so uncomfortable—and why those freak-outs are actually a sign that you're doing something right.We’ll talk about: ✅ Why guilt shows up when you stop controlling food ✅ How your brain got wired to equate dieting with survival ✅ What to do when the food freedom panic hits Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on Instagram

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29:54

Turns Out My Garmin Isn’t a Coach

Dear Runner Bod, ·

2025/04/28

I did it… I hired a running coach. 😳💪 After months of trying to “figure it out” on my own postpartum — and getting stuck in the injury > rest > rebuild > repeat cycle — I knew I needed support. I’m breastfeeding. I’m sleeping like… a mom. My hormones (hi relaxin, bye estrogen) are working against injury prevention. And I’m training with way less time and way more life happening. I don’t need to be the hero of my own training plan. I need someone to help me train smarter! and keep me

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31:12

Healing Metabolism isn't a Sprint, it's an ULTRAMARATHON

Dear Runner Bod, ·

2025/04/21

In this episode, I’m breaking down why metabolic recovery is more like a trail ultra than a 5K —and what most runners miss when trying to “fix” their metabolism. Endurance athletes are known for their grit, but healing your metabolism after years of high mileage, under-fueling, and stress? That takes a different kind of endurance. You can’t out-run a stressed metabolism. 🧠🔥Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to

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48:17

Abby Pollock on Becoming a (Mother) Runner

Dear Runner Bod, ·

2025/04/14

I am talking with Abby Pollock, she is an engineer turned fitness trainer and mother. With a combined following of over 1.5M, she leads her community with a "workout smarter, not harder" approach to fitness. Through her own struggles, she sees fitness as a catalyst to life more fully. Whether connecting via social media, the ANDA app, or in-person events - Abby is inspired to connect with and continue growing her community.We chatted all things: 💪 Transitioning from mainly strength training to

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31:03

The First 8 Weeks: Nursing, Postpartum Recovery &...

Dear Runner Bod, ·

2025/03/24

I am talking about early weeks postpartum and postpartum nutrition. I share my experience and what my calorie needs were during that time. I give you my favorite snacks and quick easy dinners to help set up postpartum nutrition. I share tips on what helped me through these first 8 weeks postpartum and common postpartum nutrient deficiencies and how to supplement them.Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support

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29:00

Do you REALLY need that rest day?!

Dear Runner Bod, ·

2025/02/24

I am answering the question, "How do you know when you can trust your body when it is asking for rest?" This was asked from a member in Eat Like An Athlete Community on our monthly team call. I share how I have been working through this as well since having my baby. I give you questions to ask yourself to test this question and figure out if you are really needing a rest day. I also give you tips on how to change up your workout when you are struggling with this question.I talk about Maaree sports

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26:14

The Fat Adapted Running Community Forgot This

Dear Runner Bod, ·

2025/02/17

I am talking this week about how you need to stop running (or having a hard workout) on an empty belly. I debunk the most common questions on why people decide to do fat adapted workouts/runs. I also talk about why people don't eat before workouts/runs because of GI issues. I have done both of these and I give you a lot ideas on what to do instead of these fat adapted workouts/runs. This episode originally aired July 17, 2023. If you have questions about this episode, DM on Instagram

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46:46

Training During Pregnancy with Samantha Christy ACSM RD

Dear Runner Bod, ·

2025/02/10

I am talking with Sam Christy, she is a registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness in Cleveland, Ohio whose mission is to empower people to live their best lives through movement and balanced nutritional practices.We are talking about training during pregnancy. She shares where she was at with fitness and body image before pregnancy, during first, second and third trimester. Sam talks about how she has modified her workouts as she has gone through

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24:59

How long should you run to take intra-run fuel?

Dear Runner Bod, ·

2025/01/27

I am talking about fueling during long runs. I share how I am working on my comeback season to get ready for a half marathon after pregnancy. I share when I normally recommend taking intra-run fuel during your run and why sometimes you just need to take it to help you prepare for your race.Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner! If

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39:45

America's ToXiC FoOd SyStEm

Dear Runner Bod, ·

2024/12/09

We are living in a climate where people are spreading a lot of misinformation around food and making people feel really scared to eat. Since we are female runners and have high energy needs and need to have enough fuel, I am going to talk about processed foods and the toxins in our food. I share the differences between what the United States and the European Union allow in processed foods. I talk about ways to add nutrient dense foods with the processed foods for a balanced meal or snack.Save 15%

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40:57

Serena's Natural Birth Story

Dear Runner Bod, ·

2024/12/02

I am sharing my birth story because there can be so much negative talk around pregnancy and birth. I wanted to share my story because it is empowering. I give some advice on things I learned through my pregnancy and birth.Don't forget to follow me on Instagram @runnergirldietitian

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40:22

How to Actually Eat Enough Protein

Dear Runner Bod, ·

2024/10/28

I am talking all about protein and how to hit high protein goals. I share some of the things I have been doing to meet my protein needs as a new mom who is getting back into running and weight training. These tips can help you meet your protein goals as a runner!Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner! If you have questions about this

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46:32

Insulin Resistance in Female Runners

Dear Runner Bod, ·

2024/10/21

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we have resistance to it. I give you some lifestyle changes to try to lower your insulin resistance. Running doesn’t ruin metabolism… but under-eating does!! Check out this free masterclass for a proven 3-step method to support healthy metabolism so you can find your healthiest weight as a female runner! If you have questions about this episode, DM on

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24:42

The "Crappiest" (Literally) Diet Foods for Runners

Dear Runner Bod, ·

2024/10/14

I have lived through the "crap" of diet/low calorie foods for runners. I go over my top 5 foods I have found to be the worst and I also touch on why these foods are so common in the running community. This episode originally aired July 24, 2023. If you feel like I missed a "crappy" diet food, please DM @runnergirldietitian.

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36:43

I lost weight & got faster; does thin = fast for me?

Dear Runner Bod, ·

2024/10/07

I got this question on Instagram and I wanted to talk about it on the pod. "What happens if you do lose weight and you are a runner and you get faster? Does that mean for you that getting faster is weight loss?" Sometimes, losing weight will help you get faster, but there are so many other factors that go into getting faster than worrying about losing weight. Everyone's body is going to do something different when we add in training, consistent workouts, sleep, nutrition and so many more things to

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23:20

Does staying in 'fat burning zone' help you lose weight?

Dear Runner Bod, ·

2024/09/30

I am talking about how to stay in the 'fat burning zone' and, if you want to lose weight, do you have to workout in the fat burning zone? I used to be so obsessed with being in the 'fat burning zone' when I was macro tracking and dieting. The 'fat burning zone' is real, but the world of dieting takes it to the extreme. I share what I did to try to stay in the zone at all times and how this set me up for injury, lowering my metabolism and weight cycling. So how do we set up our metabolism for optimal

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32:05

The one about low ferritin & iron deficiency anemia

Dear Runner Bod, ·

2024/09/23

I am talking about how being a female runner sets you up to have nutrient deficiencies that make it harder for your body to have energy to do basic bodily functions. I want you to be aware of the risk of feeling fatigued and how your red blood cells can be created in a way that does not make you feel optimal in your body. I dive into the science of what happens when you do not have enough usable iron in your body. I give you things to look for when your labs come back with low iron or low

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39:18

Behind the Scenes Hormones Edition: Your Bod + Energy...

Dear Runner Bod, ·

2024/09/16

There is a "calm before storm" so to speak when you restrict food and how it impacts your body. I am sharing the science behind what happens to your hormones and body while going on a low calorie diet. You can feel so good and have more energy while on a low calorie diet, but the storm is coming that is going to lead to stress fractures, demineralization of bones, exhaustion, anemia, loss of period, increased body fat and so much more.Let’s make running through menopause a bit easier on ya!

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35:40

Seasons of Life & Running

Dear Runner Bod, ·

2024/09/09

I am going to share how my season of life & running are changing for me. I don't know how things are going to change after I give birth. Having that unknown, especially as a type A runner, not knowing when I will be able to run again has been hard for me. I talk about how life throws things at you, and sometimes you need to take a step back from running. You can feel guilt and shame when you take a step back, but sometimes it is necessary to get excited about running again. I talk about how my

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33:00

A lil' bone fracture with that low carb diet?

Dear Runner Bod, ·

2024/08/26

I am talking about bone health and low carb dieting. We live in a world where women are obsessed with losing weight as quickly as possible. It can be frustrating when you start to fuel your body like an athlete and you may gain some weight especially if you are coming from a low carb diet.I share some of my story with my injuries in my 20's and how it was a result of the dieting I was doing at the time. I delve deep into why going low carb can be hurting your bone density. Let’s make running

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