The Fuel Run Recover Podcast

Stephanie Hnatiuk
  • 4.8 (19)
  • RUNNING
  • UPDATED WEEKLY

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

  1. 11H AGO

    3 Nutrition Swaps That Can Instantly Improve Your Running

    We hear it all the time in the nutrition world: there are no quick fixes. And while that’s mostly true… sometimes there actually are a few simple changes that can improve your energy and performance almost immediately. In this episode of The Fuel Run Recover Podcast, I’m sharing three simple fueling swaps runners can make today that can make a noticeable difference in how your runs feel — sometimes within the very same workout. These aren’t complicated strategies or strict meal plans. They’re small adjustments to your pre-run, during-run, and post-run fueling that help your body actually get the energy it needs to perform. Because feeling stronger on your runs isn’t about complicated strategies or hacks, it’s about fueling smarter. Why coffee alone isn’t enough fuel before a run (and what to add instead) The common mistake runners make with sugar-free sports drinks Why carbohydrates matter during longer workouts How skipping carbs after a run can hurt your next workout A simple tweak to your post-run protein shake that improves recovery How small fueling changes can quickly improve energy, endurance, and consistency If your runs have been feeling sluggish lately, or like you just can’t hit that next gear, one of these simple fueling adjustments might be exactly what you need. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    29 min

  2. MAR 3

    Why Curtis Hargrove is Running Marathons in High Heels

    What would make someone run 34 marathons in 34 days? Or 58 marathons in 49 days? In this episode of The Fuel Run Recover Podcast, I sit down with Curtis Hargrove, endurance athlete, charity runner, and the man known for running marathons in high heels. Curtis shares how he evolved from an everyday runner into a purpose-driven athlete, raising money and awareness for causes close to his heart, including: • 34 marathons in 34 days for the Terry Fox Foundation • Running across Canada for the Stollery Children’s Hospital • Walking from Cold Lake to Edmonton in high heels to support women and children impacted by domestic violence • 58 marathons in 49 days across the U.S. We talk about what it’s really like to run in heels, how he manages recovery and injury prevention, the ups and downs mentally of taking on these massive challenges, and what’s next in 2026. This episode is about grit, purpose, and using your miles for something bigger than yourself. Find Curtis and follow his journey over on instagram @chargrove15. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    1h 4m

  3. FEB 24

    How Often Should Runners Weigh-In?

    How often should you weigh yourself? If you’ve ever been told that daily weigh-ins are the key to staying “on track,” this episode might challenge that advice. Today we’re talking about the scale- when it’s useful, when it’s misleading, and how often you should actually be stepping on it (especially if you’re trying to lose weight or avoid weight gain).The reality is your body weight fluctuates. A lot. And most of those changes have absolutely nothing to do with fat gain or fat loss. In this episode, I break down: • Why daily weigh-ins often don’t work the way they’re marketed• How focusing on short-term fluctuations can fuel the binge/restrict cycle• Why real fat loss is slow (and gets slower over time)• The many reasons your weight can swing day-to-day (hydration, inflammation, glycogen, muscle repair)• Why the scale doesn’t reflect body composition changes, especially if you’re actively working on building muscle• When body composition analysis (BIA, DEXA) or measurements may be more useful• When weighing yourself is actually helpful, like assessing hydration before and after long runs• The most important question to ask yourself: “What am I doing with this information?” We also talk about the common trap of weighing yourself after a weekend away, a vacation, or a few dinners out, and why using the scale to judge “how bad it was” often leads to extreme, unhelpful decisions. The bottom line? It’s time to rethink your relationship with the scale and start measuring progress in ways that actually support your goals. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    29 min

  4. FEB 17

    Is Garmin’s New Nutrition Tracking Feature Worth It? A Dietitian’s Review

    Garmin just launched a nutrition tracking feature inside the Garmin Connect app… so obviously, I had to test it. In this episode of The Fuel Run Recover Podcast, I’m breaking down my real-life experience using Garmin’s new food tracking tool — what works, what doesn’t, and who it might actually be helpful for. If you’re already using Garmin+ and wondering whether this could replace your current tracking app (or if you’re curious whether it’s worth paying for), this episode is for you. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    29 min

  5. FEB 10

    Should Runners Be Fibermaxxing?

    Fibre might not be the “sexy” side of sports nutrition, but it’s one of the most overlooked foundations of runner health and performance. In this episode, we dig into the viral concept of fibremaxxing and whether it actually makes sense for runners. You’ll learn what fibremaxxing really means, why most adults fall far short of fibre recommendations, and why decades of research support fibre’s role in gut health, chronic disease prevention, blood sugar control, and appetite regulation. We also talk through: Where the fibremaxxing trend came from and what it gets right The best food sources of fibre and why variety matters more than any single “superfood” The difference between soluble and insoluble fibre and why runners need both Potential downsides of going too hard, too fast with fibre Timing fibre intake around training to avoid GI issues How very high fibre intakes can impact energy availability and performance Fibre supplements vs whole food sources (and when supplements can make sense) Finally, we answer the big question: Should runners fibremaxx? The short answer is yes, most runners would benefit from more fibre — but with smart timing, gradual increases, and an eye on total fueling needs. Bottom line: Fibre is good, most runners need more, and like all good things, more isn’t always better if it interferes with fueling or performance. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    44 min

  6. FEB 3

    Every Body Belongs with Melanie Cote The Curvy Runner

    In this episode, I’m joined by Melanie Cote, the creator behind The Curvy Runner, and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney. Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embracing a body-positive, joy-first approach completely changed her relationship with movement. We dive into her first half marathon training cycle, the mistakes she made, what surprised her most, and the moments she’s most proud of along the way. We also get into the fueling side of things, like how Melanie realized she needed extra support, what nutrition advice she had to unlearn, and the changes she made to her fueling that paid off on race day. From carb loading and race-morning breakfast to pacing, mid-race fueling, and recovery, Melanie shares the real, behind-the-scenes details runners are always curious about. This conversation is a powerful reminder that running doesn’t have to be about punishment, shrinking your body, or chasing perfection. It can be about confidence, consistency, and showing up exactly as you are. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    58 min

  7. JAN 22

    The Science of Sweat: Personalized Hydration with Meridith Cass, CEO of Nix Biosensors

    Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time? In this episode, I’m so excited to be joined by Meridith Cass, Founder and CEO of Nix Biosensors. Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first consumer-ready biosensor for real-time hydration monitoring. Under her leadership, Nix has been recognized by TIME's Best Inventions, Runner’s World Gear of the Year, and the CES Innovation Awards, and is transforming how athletes, military personnel, and everyday consumers manage hydration and performance. Prior to founding Nix, Meridith held leadership roles in healthcare and venture-backed startups, and earned her MBA from Harvard Business School. She is a passionate advocate for personalized health, data-driven recovery, and the future of wearable biosensing. In this episode, we cover: The origin of Nix Biosensors and how a marathon experience led Meridith Cass to rethink hydration and electrolyte guidance How the Nix Biosensor works, what it measures, and why real-time sweat data is a game-changer for athletes Who sweat testing is most useful for, what athletes can realistically learn from their data, and common mistakes in interpretation How to turn sweat and sodium data into a practical hydration plan for training and racing The future of hydration science and how wearable biosensing could change the way everyday runners fuel and perform. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ Curious what your sweat data looks like? Get 15% off the Nix Biosensors using my exclusive promo code SHNATIUK15. Learn more and grab yours at nixbiosensors.com If you’re tired of guessing your hydration and electrolyte needs, this is one of the most powerful tools you can add to your training toolbox.

    49 min

  8. JAN 20

    Should Women Stop Running?

    Welcome to Season 4 of the Fuel Run Recover Podcast! Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening. To kick off this season, we’re starting with a controversial question I see all over social media: Should women stop running? Short answer: No. Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually matters for women’s health. In this episode, we cover: The long history of women being discouraged or banned from running Why outdated beliefs about women’s bodies still show up today Claims about cortisol, hormones, and running, and what the science really says Why underfueling and poor recovery are the real issues, not running itself We break down how problems like missed periods, fatigue, weight changes, and burnout are most often linked to low energy availability, not running as a sport. Running isn’t “bad” for women, it just needs to be supported with adequate fuel, rest, and recovery. If you love running, keep going. If you don’t love running, it’s okay to choose something else. And if you’re unsure whether your training and nutrition are truly supporting your health and performance, I’d love to help. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

    31 min
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About

New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian

Information

  • Creator
    Stephanie Hnatiuk
  • Years Active
    2022 - 2026
  • Episodes
    162
  • Rating
    Clean
  • Copyright
    © Stephanie Hnatiuk
  • Show Website
    The Fuel Run Recover Podcast

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