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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

26:01

How to Feel Good in Your Skin During the Holiday Mayhem

Dear Runner Bod, ·

2025/12/15

Between the travel, sugar cookies, and social chaos, it’s easy to feel off-kilter this time of year. In this episode, I’m sharing four science-backed ways to feel grounded, energized, and confident in your body through the holidays—without restricting or obsessing.You’ll learn how to: Set boundaries and protect your energy (yes, it’s okay to say no!) Commit to some kind of movement—because consistency beats perfection Build blood-sugar-friendly, anti-inflammatory meals that balance out the

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41:33

Stop Calling Sugar ‘Addictive.’ Start Fueling Smarter.

Dear Runner Bod, ·

2025/11/24

In this episode, I’m breaking down one of the most misunderstood topics in nutrition: sugar.We’re unpacking why sugar isn’t inherently bad for you, why it isn’t addictive in the way people claim, and why your runner body actually benefits from strategically using simple carbs. You’ll learn: Why sugar triggers dopamine (and why that’s not the same thing as addiction) The difference between physiological dependence and normal pleasure responses How underfueling makes sugar cravings feel “out of

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36:47

Does "Too Many Carbs" Cause Diabetes? with Madalyn...

Dear Runner Bod, ·

2025/11/17

Madalyn and I talk all things CARBS!! She shares about the purpose that carbs serve, how not all carbs are created equal and how you can use them to balance a meal. We also talk about the stigma around body size and diabetes. Also did I mention she is a runner!This episode originally aired June 12, 2023. Follow Madalyn on Instagram @diabetes.rd. You can also check out her website http://madalyndiabetesnutrition.com/. Have questions? DM me on Instagram @runnergirldietitian

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37:11

"Rest Like a Runner: The Science of Why Time Off...

Dear Runner Bod, ·

2025/11/10

You’ve crossed the finish line — now what? Before you jump into the next training block, let’s talk physiology. In this episode, I’m breaking down exactly what happens inside your muscles, hormones, and metabolism when you don’t take time off (hint: it’s not pretty). We’ll cover how strategic downtime helps restore glycogen, rebalance stress hormones, rebuild muscle, and reignite motivation so you can actually get faster next cycle — not just more tired.Whether you struggle to sit still or fear

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33:38

When Life Gives you Lemons on Race Day

Dear Runner Bod, ·

2025/11/03

Sometimes race day doesn’t go the way you trained for. In this episode, I open up about my September half marathon — the disappointment I felt crossing that finish line, the messy middle of processing it, and the mindset shift that’s helping me move forward. If you’ve ever walked away from a race wondering “what was all that work for?” — this one’s for you. Let’s talk about how to turn the sting of a tough race into fuel for your next start line.Ready for some new socks? Check out Sock Guy and use

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33:25

"Fake it til you make it" with Elizabeth Clor

Dear Runner Bod, ·

2025/10/20

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may not be the traditional way you have heard about it before. She also shares her story on how she got started with running and how she went about qualifying for Boston. This is episode originally aired April 10, 2023. You can follow Elizabeth on Instagram @elizabethclor. Check out her blog www.elizabethclor.com. If you are interested in reading her

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42:37

"I need to lose weight to run." Truth Bombs with Dr Lisa

Dear Runner Bod, ·

2025/10/13

This week I talk to Dr. Lisa Folden about how fitness and health looks different for everyone and how our bodies are supposed to change. It can be challenging to unlearn what diet culture has told us.This episode originally aired April 17, 2023. Follow Dr. Lisa on Instagram @healthyphit. Or check out her website www.healthyphit.com. Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order! Don't forget to follow me on Instagram @runnergirldietitian

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25:02

3 Essential Tips for Crushing Your Big Race

Dear Runner Bod, ·

2025/10/06

Nervous about your big race? Don’t worry—I’ve got lots of tried-and-true tips to help you feel prepared, fueled, and confident on the starting line. From the golden rule of race day, to exactly why carbs matter, to building a mental game plan—you’ll finish this episode ready to enjoy every step of your race! I mention a previous episode with Dr. Mitchell Greene, click here to listen to it! Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on

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25:11

Top 3 Carb Loading Mistakes I See in Runners

Dear Runner Bod, ·

2025/09/22

Think carb loading means eating a giant bowl of pasta the night before your race? Think again. In this episode of Dear Runner Bod, I’m breaking down the top 3 carb loading mistakes I see runners make all the time—and what to do instead.You’ll learn why: Simply adding carbs to your usual meals won’t cut it Hydration is just as critical as glycogen storage Skimping on carbs can sabotage all your hard training Whether you’ve got a race on the calendar or just want to fuel smarter, this episode

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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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27:16

Gels vs the candy aisle!!

Dear Runner Bod, ·

2025/09/08

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the science behind using manufactured gels vs food you can buy in the candy aisle and help empower you to choose which one is right for you. I share how often you should fuel and how many grams of carbohydrate per hour you need to fuel your body for your run. Here is the link to the article I talk about in this episode. This episode originally aired March

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36:00

Detoxing Your Run: Reducing Estrogen Exposure &...

Dear Runner Bod, ·

2025/09/01

We’re talking estrogen—but not just the kind your body makes. Today’s episode dives into exogenous estrogen exposure—from birth control pills to plastics—and how it can impact your hormone health, performance, and overall wellbeing as a woman runner.I’ll share: Why I stopped oral contraceptives How simple swaps like choosing natural fiber clothing and ditching plastic food storage can make a difference Why adding phytoestrogens (yes, from soy!) can actually be a protective move If you’ve been

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28:42

Cranking Up Training & Carb Intake

Dear Runner Bod, ·

2025/08/18

In this episode, I’m diving into my training prep for the fall races and sharing how I’m adjusting my nutrition to keep up with my added mileage. As I start to push my limits with more intense runs, I’m increasing my calorie and carb intake to support my body’s needs and fuel for the miles ahead. Whether you’re training for a race or just trying to feel your best during peak training weeks, this episode is packed with tips on how to eat to perform—and why it’s so crucial to fuel your body properly

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25:14

Adequate Calories vs Carbs - Can you have one without...

Dear Runner Bod, ·

2025/08/11

In this episode of Dear Runner Bod, we tackle a big question: Can you fuel your body with adequate calories while skimping on carbs?Calories are crucial, but what about carbs—the body’s primary fuel source for exercise and recovery? Is it really possible to thrive as an athlete by cutting back on carbs, even if you’re hitting your calorie goals? Join me as we break down the science of energy balance, explore how carbs impact performance, and why getting the right balance of nutrients is essential

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45:29

Insulin Resistance in Female Runners

Dear Runner Bod, ·

2025/08/04

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. This episode originally aired October 21, 2024. Ready for some new socks? Check out Sock Guy and use my code serena20 for 20% off your order! Don't forget to follow me on Instagram @runnergirldietitian

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35:15

Nursing as a Mother Runner: The First Year

Dear Runner Bod, ·

2025/07/28

In this episode, I dive into the ins and outs of nursing during the first year of motherhood, all while balancing the demands of being a runner. Whether you’re juggling early morning miles or training for your next race, I’m sharing real talk on how breastfeeding can impact your energy, fueling, and recovery. From the highs and lows of lactation to navigating the how do I fuel for this? moments, I’m covering it all. Tune in for practical tips, relatable stories, and some much-needed mom-to-mom

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36:21

Fueling Through the Feels: 11 Months Postpartum &...

Dear Runner Bod, ·

2025/07/14

In this episode, I get honest about postpartum body image/hair regrowth, eating on the CONSTANT go with an almost-toddler, and how I’m still prioritizing fueling for long runs. Spoiler: It’s not just about eating every 3 miles.Save 15% off your MidDay Squares order with this link! If you have questions about this episode DM on Instagram @runnergirldietitian.

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58:41

Running Stronger After Baby: Annie Kay’s Story of...

Dear Runner Bod, ·

2025/06/23

This week, I’m joined by runner, mom, and Olympic Trials hopeful Annie Kay for a powerful conversation about how her relationship with running has evolved through motherhood, eating disorder recovery, and chasing big goals.Annie opens up about her experience with eating disorder recovery, how she navigated postpartum training while breastfeeding, and what it really looks like to juggle elite running ambitions with life as a new mom. Whether you're building back post-baby or just trying to find joy

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21:45

Leaving Amazon (and the Bad Body Image Trap)

Dear Runner Bod, ·

2025/06/09

Ever find yourself hitting checkout on Amazon after seeing an influencer rock a cute dress while you’re going through a tough body image day? Yeah… me too. In this episode, I open up about why I left Amazon fashion behind - not just for the planet, but for my mental health.I unpack how influencer culture preys on our lowest moments — those “ugh, nothing fits me” days - to sell us cheap clothes that promise confidence but deliver itchy fabrics, pit sweat, and regret. Spoiler alert: polyester isn’t

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41:34

How 7 Marathons in 7 Days Sparked a SVRY Revolution

Dear Runner Bod, ·

2025/05/19

Ever wonder what it takes to run 7 marathons in 7 days... through the Sahara Desert? 🌵☀️ Yeah, me too—so I asked someone who actually did it.Meet Claudia: ultra runner, HR training wizard, and founder of @svrynutrition, a savory protein bar born out of sand, sweat, and survival. 🏃‍♀️💪 We covered: 🔥 What it’s really like to TRAIN FOR & run a staged race in extreme heat 🧠 The tip she NOW knows on what you must pack in your kit 💡 The story of how she realized runners need a savory protein

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49 results

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