Dear Runner Bod,

Serena Marie RD
  • 5.0 (1)
  • NUTRITION
  • UPDATED WEEKLY

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.

  1. 1 DAY AGO

    “You’re Fine.” The Iron Lab Gap Hurting Women Runners

    Iron deficiency is one of the most common performance limiters in women runners… yet it is constantly missed. Many athletes are told their labs look “normal” even while experiencing fatigue, poor recovery, elevated heart rate, or declining performance. In this episode, I break down why that happens and how to advocate for yourself when investigating possible iron deficiency. You’ll learn: Why standard lab panels often miss early iron deficiency • The key iron markers runners should ask their doctor to test • Why ferritin alone does not tell the whole story • How inflammation, training load, and menstruation can affect lab results • When symptoms matter more than “normal ranges” If you’re a runner feeling unusually tired, struggling with performance, or constantly being told your labs are “fine,” this episode will help you understand what questions to ask and how to push for a deeper investigation. Because being dismissed when something feels off is frustrating. And your performance, health, and energy deserve better answers. Curious about supplements for iron deficiency? Check out my faves and save 20% at Fullscript: https://us.fullscript.com/plans/smarie-rd-iron-deficiency-anemia  ^ always discuss supplements with your healthcare provider before taking   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

    34 min

  2. 9 MAR

    A lil' bone fracture with that low carb diet?

    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. This episode originally aired August 26, 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

    32 min

  3. 2 MAR

    When Training Stops, What Comes Up?

    What do you do when your body tells you to stop… and your mind panics? In this episode, I’m sharing an honest update on navigating SI joint inflammation and bone edema, and what it’s been like to step away from training when running usually feels like the coping tool. We talk about: How to mentally handle unexpected time off from running Pivoting when training plans fall apart The growth that comes from choosing rest instead of forcing mileage And the deeper fear that surfaced for me: the fear of “running out of time” to accomplish goals This is a conversation about injury, yes…but even more, it’s about identity, patience, and trusting that stepping back doesn’t mean falling behind. If you’re injured, sidelined, pregnant, postpartum, or simply in a season where your body is asking for something different… this episode is for you.   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

    33 min

  4. 23 FEB

    Confidently conquering that inner-critic during training with Ashley Emmons , Performance Anxiety Coach

    If you’re a high-achieving woman who looks confident on the outside but feels anxious, self-doubting, or never quite “good enough” on the inside…this episode is for you. In Episode 156, I’m joined by Ashley Emmons, a therapist who specializes in helping high-performing women manage performance anxiety, quiet negative self-talk, and actually believe they’re capable of the goals they’re chasing. Ashley is also a runner herself, which means she truly gets the mental gymnastics that come with training, racing, and constantly pushing for “more.” We talk about: Why confidence isn’t something you’re born with (and why that’s good news) How performance anxiety shows up in runners and high-achievers What to do when negative self-talk hijacks your training or daily life Simple, practical tools to regulate anxiety in the moment How to start trusting yourself instead of constantly second-guessing This conversation is grounding, empowering, and packed with tools you can actually use—on the run and off.   Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%. Don't forget to follow me on Instagram @runnergirldietitian

    41 min

  5. 16 FEB

    Your Metabolism Is Not Broken...It’s Responding

    you’ve ever said “my metabolism is broken”, this episode is for you. In this episode, I’m breaking down what’s actually happening inside the body when energy intake doesn’t match training and life stress—and why your metabolism adapting is a protective response, not a failure. We’ll talk about: What people really mean when they say their metabolism is “broken” How adaptive metabolism works (in plain English) Why runners are uniquely vulnerable The sneaky habits that keep the body stuck in protection mode How to support metabolic recovery without dieting harder This episode is part physiology, part reassurance, and part “let’s stop blaming women’s bodies for doing exactly what they’re designed to do.” ✨ Spoiler: You don’t need to fix your body. You need to work with it.   If you’re ready to upgrade your running gear and do something good for the planet while you’re at it — go check out Definite Articles at definitearticles.com and use code RUNNERGIRLDIETITIAN to save 20% Don't forget to follow me on Instagram @runnergirldietitian

    33 min

  6. 9 FEB

    Are carbs overrated? What the "new" research is saying

    For years, endurance athletes have been told that eating low-carb is the key to becoming “fat adapted” and improving performance. That narrative was recently resurfaced in a high-profile review by Tim Noakes — but does it actually hold up when we zoom out? In this episode, I break down the Noakes narrative review, explain what the science does and does not show about fat oxidation, and clarify a critical point that often gets missed: 👉 Fat oxidation improves with training — not carbohydrate restriction. We’ll cover: How ongoing endurance training increases fat oxidation capacity Why carbohydrate availability does not block mitochondrial adaptations How low-carb fueling increases risk for low energy availability (LEA) and RED-S, especially in women Why well-fueled athletes can burn fat and perform better If you’re a runner trying to balance performance, health, and longevity — this episode will help you cut through the noise and fuel with confidence.   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

    35 min

  7. 2 FEB

    Fueling the Long Run of Life: Motherhood, Ultras & Letting Go of Control with Francesca Barbetta

    What happens when you stop trying to control your body and start trusting it instead? In this episode, I’m joined by Francesca Barbetta, aka @theearlymorningmotherrunner, for an honest, grounding conversation about healing from chronic underfueling and rebuilding a relationship with food that actually supports life, training, and motherhood. Francesca shares her journey from restriction and body control to being deeply, intentionally well-fueled and how that shift transformed not just her running, but her confidence, strength, and capacity as a mom and (ultra!!) runner. We cover: How underfueling sneaks in (even when you think you’re doing things “right”) What it looked like to dismantle control around food and body size Practical fueling strategies for ultra marathon training Balancing motherhood, work, and high-volume training without burnout Talking back to lingering food guilt and body image thoughts Making strength training work in real life   This episode is for runners who want to go far without running themselves into the ground.   Jacked Granny Protein Bars have around 16 grams of protein, the perfect post-run snack or mid-afternoon fuel — go check out jacked-granny.com and use code RUNNERGIRL to save 10%. Don't forget to follow me on Instagram @runnergirldietitian

    1h 3m

  8. 26 JAN

    Anti-Inflammatory Fuel for Runners

    Inflammation gets a bad rap in the running world—but here’s the truth: some inflammation is necessary for adaptation, while too much can slow recovery, increase injury risk, and leave you feeling chronically beat up. In this episode, I break down evidence-based anti-inflammatory foods runners should actually prioritize—including beets, turmeric, omega-3s, berries, and olive oil—and explain the science behind how they influence oxidative stress, cytokines, and muscle repair. We’ll talk about: Why inflammation isn’t something runners should try to “eliminate” The difference between food-based anti-inflammatory support vs. NSAIDs Which foods help recovery without blunting training adaptations How to practically include these foods in a real runner’s diet No detoxes. No food fear. Just smart fueling that helps your body do what it’s designed to do—recover, adapt, and perform.   Want to try Go Guarded? Use my code serena10 at checkout! Don't forget to follow me on Instagram @runnergirldietitian

    38 min
See All (99)

Ratings & Reviews

About

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.

Information

  • Creator
    Serena Marie RD
  • Years Active
    2023 - 2026
  • Episodes
    99
  • Rating
    Explicit
  • Copyright
    © Copyright 2023 All rights reserved.
  • Show Website
    Dear Runner Bod,

You Might Also Like