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PODCAST

Real Fuel with SLS

Stevie Lyn Smith MS, RDN, CSSD, CDN

Welcome to Real Fuel with SLS—the podcast where performance meets real life. I’m Stevie Lyn Smith, a sports dietitian, and every week we’re breaking down nutrition for runners, triathletes, and everyday athletes who want to train smarter, recover faster, and feel better doing it. No food guilt. No complicated plans. Just practical fueling strategies, real conversations, and science that actually makes sense. Whether you’re chasing a PR or just trying to get through your next workout feeling

health & fitness nutrition

All Episodes

57:43

Mental Performance, Self-Compassion, and Sports...

Real Fuel with SLS ·

2026/01/27

Dr. Sasha Gollish is a Team Canada middle- and long-distance runner, engineer, coach, and advocate for gender equity in sport. With a PhD in civil engineering and decades of experience in athletics and research, she leads community-engagement efforts at the University of Toronto’s Mental Health and Physical Activity Research Centre. Passionate about movement and belonging, Sasha co-founded Yellow Running Shoes and works to help young athletes thrive on and off the field. She is also the...

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54:32

How to Make the Most of Winter Running: Run Coach...

Real Fuel with SLS ·

2026/01/13

Do you have big spring race goals but struggle to get outside in the winter? If you want to keep hitting the pavement during the cold, snowy, and windy months, this episode will give you the tools to do just that. Jaci Wilson is a marathon & ultramarathon run coach, winter running enthusiast, and podcaster who helps runners, with many active hobbies, train sustainably through all seasons. She helps athletes excel in running without sacrificing their hobbies by managing their training load...

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46:03

EP 53: Applying Sports Nutrition Research to the...

Real Fuel with SLS ·

2025/11/11

Jessica is an Assistant Professor in the nutrition department at Syracuse University, where she previously earned her PhD in Exercise Science. She also serves as the consulting sports dietitian for LeMoyne College Athletics and sees clients through her private practice, Major League Wellness. Jessica is a women's health researcher, currently studying the effects of REDs on athletic performance in female athletes. She is a mom to 4 kids and stays active with weight training, hiking, yoga, and ...

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46:47

EP 52: Reaching Your Max Potential As An Everyday...

Real Fuel with SLS ·

2025/10/28

Michaela is a run coach, co-founder of Strides for Strength, and a multi passionate nurse by degree. She believes in the power of movement — not just for performance, but for life. Her work lives at the intersection of being a human, moving well, and feeling good while doing it . Whether that’s on the run, chasing life’s next adventure, or the moments in between. Michaela helps others find strength, energy, and joy in the way they move through both training and everyday life. In this episode ...

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47:26

EP 51: Capturing the Journey of Running on Film

Real Fuel with SLS ·

2025/10/14

From grinding rails to grinding miles — Jim Cie was a former pro BMX rider and entrepreneur, co-founding Sunday Bikes. In 2016, he ran every street in Buffalo. Today, he captures the world of running around him, highly influenced by his experiences in BMX and skateboarding. In this episode we yap about: How he got into photographyHis time spent as pro BMX riderHow injuries helped him shape his craftWhat inspired the start of mile by mile photoRunning every street in BuffaloA behind the scenes...

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51:24

EP 50: Navigating Stress, Injuries, and Burnout in...

Real Fuel with SLS ·

2025/09/23

Sara Manderscheid is the founder + head coach of Elevate Your Running Coaching, a podcaster, and an endurance masters athlete in Boulder, Colorado. Sara partners with athletes to chase big dreams, break through plateaus, and find joy and flexibility in running and training. She enjoys working with athletes who love running and want to improve the sport. You can find Elevate Your Running online at elevateyourrunning.com, and on social media at @sayrahrunshappy and @elevateyourrunning (Instagra...

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46:15

EP 49: Getting Support in the Messy Middle of Eating...

Real Fuel with SLS ·

2025/09/09

Caitlin Butler is an anorexia survivor turned eating disorder recovery coach and the founder of Bold Bites HQ. After struggling without the tools she needed in her eating disorder recovery, she began creating her own. Now she designs care packages, cheeky mugs, stickers, and coloring pages that support women through the messy, real moments of recovery. Her mission is simple: make eating doable again and help women break free from restriction, food obsession, and over-exercising so they can ac...

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53:42

EP 48: Flexible Fueling & Nutrition for Athletes

Real Fuel with SLS ·

2025/08/05

Heather Caplan is the co-founder of Lane 9 Project, and a sports dietitian based in Ann Arbor MI. She works with runners to be more flexible with fueling and nutrition, and supports athletes wanting to get their periods back, or keep them regular. She has three kiddos and a dog named Banana. You can find her out on the run, and on the Lane 9 podcast. Listen to hear more about: The what is and why behind the Lane 9 Project?How providing a platform for athletes and individuals to connect and sh...

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53:39

EP 47: Making Strength Training Accessible &...

Real Fuel with SLS ·

2025/07/22

Brandon is the owner of SOMA Performance and Fitness in Centennial Colorado where they specialize in helping youth athletes improve speed, strength, and confidence as well as active adults improve overall health and fitness. Brandon has been training competitive athletes since 2010 and has helped well over 1,000 athletes improve their performance! He is a Certified Strength and Conditioning Coach through the NSCA and holds multiple other certifications in the field of Strength and Conditionin...

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53:39

EP 46: Athlete-Specific Care: A Game Changer in...

Real Fuel with SLS ·

2025/07/08

Riley Nickols, PhD, CEDS-C is a counseling and sport psychologist who specializes in working with athletes to address mental health and sport performance concerns. Currently, Dr. Nickols is the Senior Program Advisor for Athlete EDGE at EDCare in Denver, CO where specialized intensive eating disorder treatment is provided for athletes. He is also the founder of Mind Body Endurance, a group of providers with compassion and an expertise working with athletes, our providers aim to improve mental...

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60:42

EP 45: Unpacking REDs for Endurance Athletes

Real Fuel with SLS ·

2025/06/24

Relative Energy Deficiency in Sport (REDs) and low energy availability are common struggles for endurance athletes and active individuals alike. There are a lot of misconceptions about what these conditions are, who they impact, and how they present. In this episode I am joined by Brooke Czarnecki, RDN to dive into these topics and more! Listen to hear about: REDs deep diveWhat is low energy availability (LEA) and how does it impact athletes?Signs and symptoms of LEA and REDs that most athlet...

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47:43

EP 44: Post-Marathon Mistakes to Avoid with Nick...

Real Fuel with SLS ·

2025/06/10

Navigating life and training after a marathon or other big race can be a challenge for many runners and athletes. We are stoked to have Coach Nick Klastava back on the pod to give you tips and strategies to better navigate both the physical and emotional aftermath of completing your goal race. Listen to hear about: How to navigate feelings of sadness after a raceHow to be proud of yourself, no matter the outcomeHaving big goalsBuilding resiliency as a runnerHow to train through the summer for...

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40:26

EP 43: Nutrition for child and adolescent runners

Real Fuel with SLS ·

2025/05/27

Abby Wolcott @energysportsdietitian completed her BS in dietetics at Olivet Nazarene University, where she was a member of the track team. She went on to complete her dietetic internship at OSF Saint Francis Medical Center and her MS in Applied Exercise Science at Concordia University Chicago. Abby is based out of Kenosha, WI, and specializes in nutrition for athletes and people with eating disorders. Abby especially enjoys working with adolescents and their families to support them in fuelin...

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51:54

EP 42: Eating disorder support for endurance athletes

Real Fuel with SLS ·

2025/05/13

Kate Ringwood is a therapist and owner of Serendipity Counseling Services, specializing in athletes going through eating disorder recovery. In this episode we chat about: Eating disorder recovery– what does this look like?How diet culture impacts us all, whether we have an eating disorder or notMindset shifts to make things easier through recoveryEating disorder informed providers and coachesWhat parents/coaches should look out for in athletes if they suspect an eating disorderHow to ha...

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37:57

EP 41: Hydration For Endurance Athletes

Real Fuel with SLS ·

2025/04/08

Most endurance athletes know that staying properly hydrated is important, but many choose not to OR are out there just winging it when it comes to hydration. Having a solid hydration plan in workouts and for race day is critical to perform at your best! In this episode I chat about: Why hydration matters— for health AND performanceWater as an ergogenic aidWhat impacts your sweat rate/loss as an athleteNegative performance outcomes of dehydrationThings to look out for when it comes to dehydrat...

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34:40

EP 40: Nutrition Tips for New Endurance Athletes

Real Fuel with SLS ·

2025/04/01

New to running? Or maybe you’re diving right into your first long distance triathlon, full-send! After 16 years in endurance sports and the past 8 years working specifically in sports nutrition, I dive into some common misconceptions of newer athletes. In this episode I chat about: My top tips for endurance athletes getting started out in the sportWhy nutrition matters for every athleteThe biggest mistake I see new athletes mistake makeWhere to start with workout fuelingMindset shifts to make...

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64:09

EP 39: Debunking Running Influencer Trends

Real Fuel with SLS ·

2025/03/25

Are you a runner confused by all the information on social media? Do you think you need a 30 minute warm up routine to stay injury free? Feel like you have to go buy the newest pair of super shoes and walk 10k steps a day? Buckle up, because I sat down with DPT and run coach, Victoria Sekely, from Train Smart Run Strong and dove into these current running trends and so much more...! We chat more about: "Losing" fitnessHow to deal with an injury in a big training cycleUndertrained vs. overtrai...

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67:49

EP 38: Nutrition for the Masters Athlete

Real Fuel with SLS ·

2025/03/18

Are you a masters (or entering) your masters athlete phase of life? Aging is a gift and we want to make sure you’re setting yourself to not just perform but also prioritize your health as a masters athlete. In this episode we dive into what you need to know about sports nutrition as a masters athlete. Here are some of the topics we cover: How to manage the changes in your body as a masters athleteInjuries as a 40+ year oldPerimenopause/menopauseHow macronutrient needs changeWhat’s the deal wi...

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31:22

EP 37: Micronutrient Series: B Vitamins

Real Fuel with SLS ·

2025/03/11

Struggling with energy levels and performance? Not getting enough B vitamins could be at play, but that doesn’t mean you should run out and supplement. Join me as I dive more into all of the b-vitamins and how they help our bodies be their best. What are the B-vitaminsWhat do they do and why should I care?Folate vs. Folic acidKey role in metabolism and energy production as athletes (and humans!)Should you be worried about a deficiency?And so much more! 🎧 wherever you get your podcasts! ✨

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69:11

EP 36: Athlete Spotlight: fueling ultras with Adam...

Real Fuel with SLS ·

2025/03/04

Adam is a marathon and ultra runner who’s been running for over 20 years. Over the last 4-5 years he’s developed his focus and found his niche in longer distances. He loves all kinds of running, whether its road, track, trails, or even treadmill. He also has a deep love for the process–if racing went away tomorrow, he’d still be out running and enjoying going to the well occasionally. In this episode we chat about: Adam’s background in running and endurance sportsHow he found his passion for ...

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