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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

31:27

Your Running Nutrition Is a Hormone Intervention...

Dear Runner Bod, ·

2026/01/05

What if improving your hormone health didn’t require supplements, protocols, or “fixing” your body—just fueling it properly?In this episode, I break down how eating enough and fueling intentionally as a runner can inadvertently support hormone health. We’re talking improved fertility markers, fewer PMS symptoms, better cycle regularity, increased sex drive, and more support through perimenopause—all without chasing hormone hacks. You’ll learn: How underfueling disrupts key reproductive

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30:46

Should runners REALLY be eating seed oils?!

Dear Runner Bod, ·

2025/12/29

We are going to be talking about seed oils and dietary fat in your runner's body in general. We are really going to dive into food science today. I am not going to tell you that certain foods are good or bad. We cannot have black and white thinking when it comes to foods. I also talk about how mental health is directly linked to our physical health.This episode originally aired August 28, 2023. Don't forget to follow me on Instagram @runnergirldietitian

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42:16

Does your personal trainer know best?

Dear Runner Bod, ·

2025/12/22

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments can be the root of the reason for why women have issues with their body. I share all the juicy details of the assessment and what I told the personal trainer.This is a repeat episode from March 4, 2024. If you have questions about this episode DM on Instagram @runnergirldietitian. Want to try Lagoon Pillows? Take their sleep quiz here. Use code

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35:39

Thin at All Costs: The Wellness Lie No One’s Talking...

Dear Runner Bod, ·

2025/12/08

Lately, your feed might be full of “wellness” influencers suddenly crediting their transformation to GLP-1 meds. But here’s the thing: when health creators start shrinking themselves for clicks, it sends a dangerous message … that thinner automatically means healthier.In this episode, we’re talking about the real cost of chasing a smaller body: disrupted hormones, slower metabolism, higher injury risk, and the constant anxiety that comes with fighting your genetics. As a dietitian and lifelong

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36:23

The Silent Performance Killer Hiding in Women’s Running

Dear Runner Bod, ·

2025/12/01

Most women runners think RED-S is something that happens to “other athletes.”In reality? It’s one of the most common reasons female runners struggle with fatigue, plateaus, nagging injuries, missing periods, and feeling like their training just… isn’t working. In today’s episode, I’m breaking down what RED-S actually is, why it doesn’t start with weight loss or appearance, and how it quietly impacts your hormones, metabolism, recovery, bone health, and performance. You’ll learn: Why RED-S is an

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30:46

The Dark Side of ‘Calories In, Calories Out’ for...

Dear Runner Bod, ·

2025/10/27

You’ve been told that “calories in, calories out” is the holy grail , but for female runners, that formula can quietly tank your metabolism, mess with your thyroid, deplete your iron, and weaken your bones.In this episode, Serena breaks down the science of why low-energy availability wrecks hormone balance, how chronic dieting blunts your metabolism, and what to do instead if you actually want to perform. Check out The Knight Fit Podcast where I was a guest and talked more about hormone

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34:15

Training Update: Fall Half Marathon, Heat Struggles &...

Dear Runner Bod, ·

2025/09/29

This week on Dear Runner Bod, I’m sharing a behind-the-scenes update on my training for my upcoming fall half marathon. Spoiler: my body has never been great at heat acclimation—and this training cycle is proving no different.I chat about what it’s been like managing hot summer miles, higher heart rates, and hydration struggles, and how I’m adjusting my carb intake and fluid strategy to keep performance on track. If you’ve ever felt like your body just doesn’t cooperate with heat training, this

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42:49

Finding Joy in Training with Dr Victoria Sekely

Dear Runner Bod, ·

2025/09/15

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs. Victoria and I are talking about how to unlearn perfectionism in running. She shares her journey with this and how she is still working on finding the joy and passion she once had with running. This episode is a replay from July

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23:38

Your Nervous System: The Hidden Coach Behind Every...

Dear Runner Bod, ·

2025/08/25

Think your legs, lungs, and muscles are running the show? Think again. In this episode, we pull back the curtain on your nervous system — the ultimate behind-the-scenes player that decides how you perform, recover, and adapt. I’ll explain how stress, sleep, and even your thoughts can prime you for breakthroughs… or hold you back from them. If you’ve ever wondered why some days you feel unstoppable and others you feel like you’re dragging concrete legs, this one’s for you.Interested in trying Soul

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32:24

Why You're Hitting the Wall on Long Runs (& What to...

Dear Runner Bod, ·

2025/07/21

Feel like you're crashing mid-run…even though you're following a plan and doing “all the right things”? This episode breaks down the real reasons women runners hit the wall during long runs, and spoiler alert: it's not just about the miles. From under-fueling to misunderstood carb timing to gut training (yes, that’s a thing!), I’m giving you practical, science-backed tips you can start using this week.Whether you’re currently fueling with gels, real food, or coffee and vibes, this episode will help

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40:22

How to Actually Eat Enough Protein

Dear Runner Bod, ·

2025/07/07

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!This episode originally aired October 28, 2024. 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

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41:00

Why weight gain isn’t the end of your speed

Dear Runner Bod, ·

2025/06/30

Wait—can gaining weight help you run faster?Yes, well, it depends! In this episode, Serena breaks down what really matters for speed, endurance, and performance—hint: it's not just about your weight. We dive into how focusing on VO₂max, building strength and power, and dialing in your sports nutrition can transform your training—even in a body that's heavier than she used to be. You’ll learn: 🔥 Why “leaner” doesn’t automatically mean faster 💪 The performance perks of lifting heavy and training

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35:48

Why ‘Slow’ Isn’t a Dirty Word with Katie of Slow...

Dear Runner Bod, ·

2025/06/16

What if slow wasn’t something to hide, but something to celebrate?In this episode, I’m joined by Katie, the powerhouse behind Slow Girls Run Club DC , a running community that’s changing the narrative around pace and empowering women to claim their space in the running world. We talk about: 🏃‍♀️ Reclaiming the word slow as empowering and matter-of-fact 🙌 How her run club inspired hundreds to say YES to races, workouts, and community 💥 The confidence that blooms when you stop apologizing for

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34:21

Running in Hot and Humid Temps: What You Need to Know

Dear Runner Bod, ·

2025/06/02

Summer running is here, and if you're drenched in sweat by mile 2, it's time to level up your hydration game. Spoiler alert: just drinking more water isn't the fix.In this week’s podcast episode, I’m breaking down how to hydrate smarter—not harder—so you can beat the heat without bonking or bloating. Here’s what we’re covering: ✅ The science of sweat + why electrolytes matter ✅ How to tell if you’re underhydrated (without relying on pee color alone) ✅ Simple tweaks to your fueling plan to stay

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29:16

You’re Still a Runner in the Off-Season: Why Bikini...

Dear Runner Bod, ·

2025/05/26

Off-season doesn’t mean off-identity. In this episode, I’m diving into why embracing your identity as a runner year-round is essential—especially when the world is pushing bikini-body narratives hard. We talk about how to set intentional goals in the off-season that support your metabolism, training, and body image, so you’re not just "getting by" but laying the foundation for stronger, more empowered fall racing. Your future PR starts now—and it definitely doesn't start with a 1,200-calorie meal

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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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