Real Fuel with SLS

Stevie Lyn Smith MS, RDN, CSSD, CDN
  • 4.8 (40)
  • Nutrition
  • Updated Biweekly

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 strong—this podcast is for you. Let’s get into it.

  1. 1d ago

    Mastering Summer Running: Fuel and Hydration Strategies in Heat

    Summer is officially here, and with it comes hot, humid miles that can make your runs feel significantly more challenging. Whether you are ramping up training for a fall marathon (like Stevie’s upcoming Philly full in November!) or keeping active with local summer races, staying safely fueled and hydrated in the heat requires a distinct strategy. In this solo episode, registered sports dietitian and triathlon coach Stevie Lyn Smith breaks down the exact physiological changes that happen to your body when temperatures rise.  Learn why your gut throws a tantrum on hot days, how the heat forces you to burn through your fuel reserves up to 20% faster, and actionable strategies to fix your hydration plan before you hit the wall. Tune to learn more about: The physiology of "runner’s stomach" in the heatThe accelerated glycogen burnUnintentional underfueling in the summerPre-run hydration framework: A simple blueprint for starting your runs hydratedHow muscle cramping might be a carb problemHow to identify if you're a salty sweaterDew point vs. humidity & external coolingOsmolality 101And more!Episode Partners & Discounts Tailwind Nutrition: Get 20% off your first order of Tailwind Endurance Fuel (including their seasonal Blueberry Lemon flavor or the ultra-light Naked flavor!) by visiting TailwindNutrition.com and entering code RealFuel20 at checkout.Good Ranchers: Good Ranchers partners with local farmers and ranchers to deliver 100% American meat straight to your door. It’s pasture-raised, has no antibiotics, and no added hormones. Start your plan today and you’ll get FREE meat included with every order PLUS $100 off your first three orders with code, IRON. Just go to GoodRanchers.com and use code IRON at checkout. Or if you just wanna try it out, you can get $40 off your first order with my code IRON instead!

    44 min

  2. Jun 16

    From Dietitian to Family Medicine Physician: The Power of Preventive Care with Dr. Alex Ford

    What happens when you combine the clinical expertise of a registered dietitian with the comprehensive training of a board-certified family medicine physician? You get a powerful, preventative approach to healthcare that looks at the whole person. In this episode of Real Fuel with SLS, Stevie Lyn Smith catches up with longtime college friend and colleague, Dr. Alex Ford, DO, RD. Dr. Ford shares his unique journey from studying dietetics at Buffalo State to navigating the rigorous world of medical school, serving as Chief Resident at the prestigious Cleveland Clinic, and earning a spot on Albany’s 40 Under 40 list. They dive deep into the gaps in traditional medical education regarding nutrition, the rise of GLP-1 medications, and how to champion true, preventive lifestyle medicine. In this episode they chat more about: The anatomy of whole-person careGLP-1s as tools as part of lifestyle medicineThe foundational pillars for every human looking to improve healthDr. Ford's career path and educationMaking nutrition information digestible and easy for individuals to apply to their livesThe reality of nutrition education in medical school (or lack thereof)And so much more!Stay Connected: Stay up to date with Dr. Ford: https://www.dralexford.com/Connect with Dr. Ford at  info@neotritionbrands.com, for general questionsFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletterLearn more about Dr. Alex Ford:  If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify—it helps more athletes and health-conscious individuals find the show!

    54 min

  3. Jun 2

    Pro Runner Keira D'Amato: Injury Rehabilitation, Mid-Run Pain, and "Don't Call It a Comeback"

    On this episode of Real Fuel with SLS, I am joined by professional runner, American record holder, and mother of two, Keira D'Amato. Fresh off the release of her new book, Don't Call It a Comeback, Keira opens up about her recent major surgery and her intentional, conservative approach to rehabilitation. Keira pulls back the curtain on what it’s like to realize you’ve been living and training in constant pain, how her body learned to compensate over a five-year period, and why she is viewing this three-month reset as a beautiful opportunity to correct imbalances. From the hilariously relatable logistics of waist-deep pool running in running shoes to coaching her daughter's Girls on the Run team, Keira shares how she is finding joy in the current phase of her journey while keeping her eyes locked squarely on the 2028 Olympic Trials. We also chat more about: Building a community as a runnerAddressing imbalances to improve sport performancePatience over pressure during her return to sportUsing pool running and other modalities in her post-surgery recoveryFinding the silver linings during time away from regular trainingAnd so much more!Stay Connected: Follow Keira on Instagram: @keiradamatoBuy Keira's book Don't Call it a ComebackFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    57 min

  4. May 19

    Building An Injury-Resilient Runner: Why Strength Training is the Secret to Longevity in Running with Laura Filla

    Are you a recreational runner who hits the gym but still finds yourself dealing with nagging injuries? It might be time to ditch the random internet workouts and get strategic. In this episode of Real Fuel with SLS,  I am is joined by Laura Filla, a competitive marathoner, RRCA Level 2 Certified Running Coach, and founder of Filla Endurance. Laura breaks down her science-backed coaching philosophy, explaining why she prioritizes building injury resilience over injury prevention.  In this episode we chat about: The power of periodized strength trainingConnecting with athletes and building the athlete-coach relationshipHow to manage your mindset and training as an athleteThe boom in running and run clubsNavigating post-race recoveryThe importance of a mental break after a goal raceThe super shoe debateAnd so much more!Stay connected: Check out Fillaendurance.com - right now their coaching team is accepting 1:1 athletesFollow Laura on Instagram: @coachlaura.runFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    49 min

  5. May 5

    Return to 70.3 Racing: Race Week Tips and Tricks

    In this episode, I share more of my journey and preparation for the Gulf Coast 70.3 after 7 years away from racing long course triathlon! I chat about: My training blockThe mental and physical challenges of taper weekStrategies for carb loadingI reflect on past experiences The importance of visualizationThe mental hurdles athletes faceThe significance of rest, recovery, and proper nutrition leading up to race dayAnd so much more!Download my FREE carb loading guide here! Follow me on instagram

    33 min

  6. Apr 21

    Proactive Nutrition During Pregnancy for Endurance Athletes

    In this episode, Holley Samuel of Holley Fueled Nutrition, a sports dietitian and endurance athlete, shares expert insights on pregnancy, nutrition, training, and postpartum recovery.  She discusses how women can proactively support their bodies through pregnancy and beyond, emphasizing the importance of personalized care and evidence-based practices. We also chat about: energy and nutrient needs in pregnancy bloodwork to look at before, during, and post-pregnancy (and why)the importance of having a strong nutrition foundationhow to take small actions vs. getting overwhelmed with what you see on the internet mindset tips to navigate pregnancy and PP as an athlete and humanand so much more!Stay connected: Follow Holley on Instagram: @holleyfuelednutritionCheck out Holley's website: https://holleyfuelednutrition.com/Holley's The Pregnant Athlete course: https://holleyfuelednutrition.com/pregnant-athleteFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    58 min

  7. Apr 7

    Sub-2:10 Marathon Secrets: Training, Fueling, and Breakthroughs with Joe Whelan

    In this episode, we explore the journey of Joe Whelan, a high-performing athlete in the world of distance running. Joe shares his insights on training through brutal winters, experimenting with nutrition and pacing, and playing a different game in the highly competitive world of marathoning. Whether you're an endurance athlete or just curious about pushing human potential, this conversation offers valuable lessons on resilience, innovation, and mental toughness. In this episode we talk about: Joe Whelan’s journey from high school success to Olympic trials and elite marathoningTraining strategies for harsh winter conditions, including treadmill tacticsThe importance of mental strategies and placebo effects in race nutritionExperimenting with fueling plans, including gels, hydration, and novel approaches like ketone supplementsNavigating race conditions and GI issues at ultra-high effort levelsStrategic race selection for global ranking and Olympic aspirationsInsights into the competitive marathon scene in Europe versus the USThe role of mental visualization, placebo, and mindset during critical race momentsBehind-the-scenes of race logistics, including carb loading and pacing in competitive fieldsJoe’s upcoming race plans and how he’s playing the long game for international recognitionElevate your understanding of endurance sports by listening to an athlete who’s out there not just competing but innovating at the highest level. His approach to training, nutrition, and mental fortitude pushes the boundaries of what it means to be a marathoner—less about following the crowd, more about leading your own race. Stay connected: Follow Joe's running journey on Instagram: @jpwhelanFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    48 min

  8. Mar 24

    Q&A: Mastering Carb Loading and Debunking Protein Myths

    Understanding Protein and Carb Loading: Clear Insights for Optimal Nutrition In this episode, I break down the essentials of protein—what it is, how to evaluate its quality, and common misconceptions. I also delve into effective carb loading strategies for endurance athletes and practical tips for race preparation, helping you make smarter nutrition choices for your training and racing. I chat more about: The fundamental role of protein: amino acids, macronutrients, and their functionsWhy more protein isn't always better and the importance of quality sourcesCommon myths around protein smoothies, protein chips, and processed protein foodsHow to interpret food labels and understand "high in protein" claimsThe significance of protein digestibility scores (PDCAAS) and evaluating food qualityThe impact of protein quality on overall health and muscle buildingUnderstanding nutrient density versus processed "proteinified" foodsThe purpose of carb loading: optimizing muscle glycogen for endurance eventsPractical carb loading strategies: timing, food choices, and hydrationThe importance of practicing fueling strategies during trainingHow to tailor fueling plans based on race length, conditions, and personal toleranceBalancing carbohydrate intake and minimizing GI issues on race dayTips to train your gut and avoid common fueling mistakesConnect with Stevie: InstagramWebsiteThis episode offers straightforward guidance to demystify complex nutrition topics, empowering you to optimize your diet for training and racing success. Remember, understanding nutrition is about balance, quality, and consistent practice—don't just follow the latest trend, focus on what works for your body.

    32 min
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4.8
out of 5
40 Ratings

About

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 strong—this podcast is for you. Let’s get into it.

Information

  • Creator
    Stevie Lyn Smith MS, RDN, CSSD, CDN
  • Years Active
    2024 - 2026
  • Episodes
    67
  • Rating
    Explicit
  • Copyright
    © 2026 Real Fuel with SLS
  • Show Website
    Real Fuel with SLS

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