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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

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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31:22

Running Faster at Any Size with Amy Haas

Dear Runner Bod, ·

2024/08/19

I am talking with Amy Haas, she is a 30 year old runner who loves to run, have fun, and get shit done. She has been running for about 10 years & her current goal is to run a half marathon in every state.We talk about Amy's Instagram post that prompted me to have her on the pod. She gain 10lbs and how she has dropped major time in her marathon PR. Amy shares: how training has changed her relationship with her body about debunking the myth that thinner=faster her injury that led her to change how

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43:39

Pregnancy Body Image Struggles

Dear Runner Bod, ·

2024/08/12

I am talking about body image in pregnancy. Now, if you never plan on being pregnant or those days are behind you, the healing journey is still going to be the same and I think you will find nuggets in this episode. I explain how I have been working through my body image struggles since becoming pregnant. I was worried about my body changing and feeling shame that I was feeling worried. I share several tips that I found helpful on working through the inner dialog that came up for me. If you have

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32:22

The one for you if your doctor told you to go low...

Dear Runner Bod, ·

2024/07/22

What do you do if your doctor tells you to go on a diet? They are not trained on nutrition and should be referring to a dietitian. I had some members tell me that they were told by their doctors to try these different diets. I talk about why this is not what should be recommended for women, especially those in perimenopause. I get really heated when doctors try to one fix all of us with a single diagnosis based on our weight. I go in depth on what happens to your body when you are going through

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37:30

Appetite zapped in the heat or after a workout?

Dear Runner Bod, ·

2024/07/01

It has been so hot where I live!! Why does our appetite get suppressed or reduced while training? This is really common when we are training, especially in hot weather. What do we do about it? Do we need to worry or care about it? I talk about what is happening in your body that is making your appetite is suppressed or reduced. I give you tips on how to get out of the fight or flight mode and into rest and digest mode.Training in the heat sucks, but my free Hack Your Hydration masterclass can

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31:34

Real Food Runner Fuel

Dear Runner Bod, ·

2024/06/24

I am talking about using real food to fuel your long runs. I breakdown the pros and cons between manufactured sports products vs non-manufactured sports products. I share reasons why I sometimes choose the manufactured sports products on my long runs. I talk about the cost, convenience, taste fatigue, why it is important to have different types of fuel sources and how you fuel for your run depends on your event.If you have questions about this episode, DM on Instagram

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