Real Fuel with SLS

Stevie Lyn Smith MS, RDN, CSSD, CDN
  • 4.8 (41)
  • 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

    Fueling Young Runners: Nutrition Tips and Strategies with Sports Dietitian Erin Kesterson

    In this episode of Real Fuel with SLS, host Stevie Lyn Smith is joined by sports dietitian, run coach, and mother of five, Erin Kesterson. They dive deep into the world of sports nutrition, the evolution of the field, and how to properly fuel growing youth and high school endurance athletes.  Erin is a mom of five, runner, sports dietitian, and running coach with a MS in Exercise Science. She has been a dietitian for 22 years and running coach for 7 and loves working with runners because they are goal-driven, hard-working, and generally awesome people! She also work for an organization called Run Hard which seeks to teach life skills to children through the sport of running. They chat more about: Erin’s Dietitian Journey: How Erin transitioned from clinical settings and dialysis centers to specializing in sports nutrition and run coaching.The Evolution of Sports Nutrition: Reflections on how the profession has grown and why younger dietitians are stepping into sports nutrition right out of college.Run Hard Program: An overview of the 8-week youth running and character-building program for grades 2-8 in South Carolina, Georgia, and Florida.Building a Healthy Fueling Mindset: Practical advice for parents on how to talk about bodies, food, and calories around children without promoting diet culture.Practical Fueling for Teen Athletes: How to handle the massive energy demands of high school runners and swimmers who practice multiple times a week.Cooler Strategies & Snack Ideas: Real-world tips for keeping high-energy and nutrient dense accessible snacks on hand for busy adolescent athletes on the go.Mentioned Resources & Links: Connect with Erin Kesterson: Fuel Your Sport Follow Erin on InstagramYouth Running Program: Run HardErin's book recommendation for the division of responsibility and tips for feeding your childrenFollow Stevie on Instagram

  2. Aug 4

    Age-Group vs. Pro Triathlon, Gear Hype, and Race Day Realities with Lisa Becharas

    On this episode of Real Fuel with SLS I am joined by professional triathlete and endurance coach Lisa Becharas. We dive deep into the hilarious realities of racing, share unforgettable Ironman race-day blunders, and break down how the sport of triathlon has evolved over the years. From navigating race announcer mispronunciations (and accidental identity swaps at the finish line!) to debating the true value of carbon-plated shoes and expensive bike gear, Lisa brings a grounded, refreshing perspective to endurance sports.  Whether you’re a seasoned age-grouper, a novice triathlete, or a seasoned pro, this conversation is packed with relatable insights, race-day banter, and practical wisdom on balancing training, injury recovery, and race expectations. Key Takeaways & Highlights Race-Day Mishaps & Announcer Blunders: Hilarious finish line stories, including announcer name mishaps, AI jingles, and the iconic energy of Ironman Lake Placid.The Evolution of Triathlon: How the sport has shifted from grassroots, budget-friendly racing (aluminum frames and basic setups) to high-tech gear, carbon-plated shoes, and rising race entry fees.Smart Fueling & Gear Debates: Lisa shares her early triathlon days (and infamous "sports bean" fueling strategy) versus modern nutrition and equipment trends like aero bottles and carbon shoes.Training Philosophy & Expectations: Why peak training volume doesn't always need to be extreme to yield high-performing results—and how to avoid over-investing in gear over fitness.Overcoming Setbacks & Injury Recovery: The mental shift required when coming back from injury and finding gratitude in the process.Timestamps 00:00 – Welcome back to Real Fuel & introducing Pro Triathlete Lisa Becharas01:00 – The hilarious truth behind Ironman finish line announcers & name mix-ups03:10 – SLS returns to triathlon: Returning to 70.3 racing after 7 years04:40 – The endless gear chase: Aero testing, bike gear, and round bottle debates06:20 – Swimming vs. Biking: Overcoming the cold pool struggle & training dynamics11:15 – Lisa’s journey into triathlon: From sports beans and aluminum bikes to going pro15:00 – The humbling reality of jumping from elite amateur to professional racing18:20 – Grassroots triathlon vs. today’s high-tech, expensive race culture23:30 – The competitive surge in age-group racing & the impact of carbon shoes26:38 – Running form, injury prevention, and building consistency on the runLinks & Resources 📱 Follow Lisa on Instagram: @lisabecharas📱 Follow Stevie on Instagram: @stevielynlyn🌐 Learn More / Services: Stevie Lyn Nutrition🎧 Subscribe & Review: If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify!

  3. Jul 14

    Why You Won't PR Every Race (And Why That's Okay)

    In this episode, host Stevie is rejoined by fan-favorite and friend of the pod, Coach Nick Klastava. Nick is a dad, husband, running coach, and the brains behind the popular platform Running Explained. If you have ever felt trapped by the numbers on your GPS watch, discouraged because you aren't hitting your college PRs, or lonely in a season of transition, this episode is for you. Stevie and Nick dive deep into "Act Three" of Nick's personal running journey, exploring how he moved from a burnt-out Division 1 athlete to finding genuine, long-term joy in endurance sports. They tackle the toxic comparison traps that many seasoned and adult-onset athletes fall into, why hyper-fixating on your pace splits might be ruining your progress, and how shifting to RPE (Rate of Perceived Exertion) can completely transform your relationship with training. Key Takeaways: The Three Acts of a Running Journey: Nick breaks down his transition from a high-pressure youth and D1 collegiate athlete (Act 1) to a social runner chasing performance in his 30s (Act 2), to his current era of experimenting with mileage for himself at age 44 (Act 3).The Danger of the Comparison Trap: It is incredibly easy to compare your current self to past versions of you. Nick shares how he had to humble his ego and acknowledge that an 18-year-old’s lifestyle demands something entirely different than a 44-year-old father of two.Workouts are for Gaining Fitness, Not Proving It: Why running your goal marathon pace on every single long run during a summer heatwave is a recipe for burnout. Training blocks are cumulative, and you are supposed to feel fatigued.Decoupling Joy from the Numbers: If you only stay in endurance sports to see faster numbers and constant PRs, you will eventually face a joyless experience.The Power of Time-Based Workouts & RPE: How Nick unlocked massive fitness by simply leaving the lap-split button alone and running entirely by feel and effort."If you just live your life by the numbers, you will be disappointed more often than not. The numbers will not be the thing that brings you joy... Finding other ways and decoupling yourself from those numbers is so important." — Coach Nick Klastava Resources & Links Mentioned Connect with Coach Nick on Instagram: @RunningExplained and @nklastavaListen to Nick's first appearance: https://podcasts.apple.com/us/podcast/real-fuel-with-sls/id1746341651?i=1000712227811Learn more about training with Running Explained Stay Connected! Instagram: @stevielynlynWebsite: https://stevielynrd.com/Leave a Review: If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify!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!

  4. Jun 30

    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!

  5. 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!

  6. 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

  7. 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

  8. 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

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4.8
out of 5
41 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
    70
  • Rating
    Explicit
  • Copyright
    © 2026 Real Fuel with SLS
  • Show Website
    Real Fuel with SLS

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