Fuel Your Finish with Lisa Nelson

Lisa Nelson | Registered Dietitian
  • 5.0 (1)
  • FITNESS

A science-backed, no-fluff podcast for runners and fitness enthusiasts who want to stop guessing and start fueling smarter. Hosted by registered dietitian ACSM Certified Personal Trainer and four‑time Boston Marathon finisher. Each episode combines motivation and mindset with proven nutrition and performance strategies so you can fuel your body, optimize your mindset, and finally follow through on your fitness goals—whether that’s crossing a marathon finish line or simply showing up stronger in daily life.

Episodes

  1. JAN 25

    Staying Consistent When Life Gets Busy (How to Reset When Motivation Slips)

    Many people start the new year with big goals—only to feel burned out, overwhelmed, or off track a few weeks later. In this episode, Lisa Nelson breaks down why motivation fades, why extreme resolutions don’t last, and how to reset without starting over. Lisa walks you through how to refocus on what actually moves the needle, identify the habits that matter most, and stay consistent even when life gets busy—whether that’s work, family, travel, or social events (hello, Mardi Gras). This episode is all about strategy over effort, progress over perfection, and building momentum that lasts. Whether your goal is improving your nutrition, running stronger, building consistency with workouts, or simply having more energy in daily life, this episode will help you trust the process and keep going—even when things aren’t perfect. This episode covers: Why motivation fades around weeks 3–4 of the yearWhy consistency matters more than willpower or extremesHow to identify the 1–3 habits that make the biggest impactGiving yourself grace instead of falling into all-or-nothing thinkingHow to stay on track during busy seasons and social eventsStrategy vs. effort—and why trying harder isn’t the answerWhat You Will Learn: Why extreme goals often lead to burnoutHow small, consistent habits drive long-term resultsHow to reset when you fall off trackHow to stay consistent—even when motivation is low⏱️ Chapters 00:00 – Welcome & Resetting Motivation  01:15 – New Year Goals vs Sustainable Habits  03:00 – Why Motivation Fades After a Few Weeks  05:00 – Progress Over Perfection  06:45 – Identifying the Habits That Matter Most  08:30 – Real-Life Barriers: Time, Energy & Busy Seasons  10:30 – Strategy Over Effort  12:30 – Trusting the Process  14:15 – Final Encouragement & Next Steps 🔗 Resources & Links 🌐 Learn more: https://transformnutrition.fit/ 💬 Want help dialing in your nutrition, energy, or performance?  Book a FREE strategy session here: 👉 https://l.bttr.to/f57AT 📄 Grab your free resources:  • 15-Minute Workout Plan 👉15min workout  • Fueling Tip Sheet for Runners  👉 Run Fueling tip sheet Keywords / Tags nutrition for runners, sports nutrition, healthy habits, consistency, motivation, performance nutrition, fitness mindset, fueling for performance, marathon training, strength training nutrition, dietitian tips, wellness podcast, Fuel Your Finish, Lisa Nelson, health coach, habit building, sustainable fitness, training strategy

    19 min

  2. JAN 3

    The Habit Shift: How to Make This Your Healthiest Year Yet

    Many people start the new year with big goals—only to feel burned out or discouraged a few weeks later. In this episode, Lisa Nelson breaks down why extreme resolutions often fail and how small, consistent habits lead to lasting results. Lisa walks you through how to envision your goals, identify the habits that actually move the needle, and remove the barriers that keep you stuck. This episode is all about sustainability, self-awareness, and creating momentum—without perfection or restriction. Whether your goal is improving your nutrition, running stronger, sleeping better, or building healthier routines overall, this episode will help you approach the new year with clarity, balance, and confidence. This conversation covers: Why consistency beats motivation and extremesHow to set goals and celebrate progressIdentifying 1–3 habits that make the biggest differenceOvercoming common barriers like time, scrolling, and burnoutReplacing unhelpful habits with realistic alternativesWhat You Will Learn: Why extreme goals lead to burnoutHow small habits drive lasting resultsHow to remove barriers to consistencySimple strategies to stay motivated—even when you don’t feel like it ⏱️ Chapters  00:00 – Welcome & New Year Mindset 01:00 – Resolutions vs. Sustainable Habits 02:30 – Visualizing Your Health & Life Goals 04:15 – Celebrating Progress (Not Just the Finish Line) 05:30 – Identifying 1–3 Key Habits 06:45 – Why We Avoid the Habits We Need Most 08:15 – Time, Sleep, Food Prep & Real-Life Barriers 10:00 – Scrolling, Distraction & Energy Drain 11:30 – Replacing Habits Without Restriction 13:00 – Motivation vs. Action 14:15 – Setting Realistic, Sustainable Goals 15:00 – Final Encouragement & Next Steps https://transformnutrition.fit/ Are you looking to get your nutrition fine-tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac... Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com... nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition, habits, consistency, health coach, dietitian

    14 min

  3. 12/16/2025

    Under-Fueling, Night Snacking, and Low Energy—What Runners Get Wrong

    Many runners and fitness-minded people unintentionally under-fuel—especially when trying to “eat clean” or lose weight. In this episode, Lisa Nelson explains why eating too little during the day often leads to overeating at night, low energy, and stalled progress. This conversation covers: The signs of under-fuelingWhy cutting calories and carbs hurts performanceHow metabolism adapts to chronic under-eatingThe role of decision fatigue in food choicesPlanning meals and snacks to stay consistentProtein, calories, sleep, and energy basicsIf you’re struggling with fatigue, nighttime overeating, or feeling stuck despite your efforts, this episode will help you rethink how much—and how often—you should be eating. What You Will Learn (Short Version) Signs you’re under-fueling and why it backfiresWhy skipping meals leads to nighttime overeatingHow under-eating affects energy, metabolism, and performanceEasy tips for balanced meals, snacks, and pre-planningNighttime fueling strategies that support your goals⏱️ Chapters (Short Version) 00:00 – Intro – Why under-fueling matters 01:00 – What Under-Fueling Looks Like – Cutting calories & carbs can backfire 03:00 – Nighttime Overeating – Why hunger hits after a “clean” day 05:00 – Balanced Meals & Snacks – Fuel for energy and performance 08:00 – Planning Ahead – Pre-decide meals to avoid mindless eating 10:00 – Nighttime Fueling Tips – Smart snacks without guilt 12:00 – Energy, Sleep & Recovery – How fueling affects overall health 14:00 – How Much Is Enough? – Simple calorie & protein guidance 16:00 – Final Encouragement – Key takeaways & next steps https://transformnutrition.fit/ Are you looking to get your nutrition fine-tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac... Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com... nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition

    14 min

  4. 11/25/2025

    Fuel Your Finish: CRUSH Your Nutrition Goals Through the Holidays

    In this episode, registered dietitian and marathoner Lisa Nelson shares practical strategies for maintaining your nutrition goals during the holidays — without falling into restriction or guilt. Lisa breaks down how to navigate festive meals with confidence, build balanced plates, and enjoy your favorite holiday foods while still honoring your health. You’ll hear simple, sustainable tips for staying active, setting realistic expectations, and using the 80/20 approach to keep your routine on track. Tune in to discover how a flexible mindset, a solid plan, and a focus on habits can help you feel your best throughout the holiday season — all while savoring the foods and traditions you love. 💡 You’ll Learn: ✅ How to create a simple holiday plan that supports your nutrition goals  ✅ Why balance and moderation matter more than restriction  ✅ Easy ways to incorporate lean proteins, vegetables, and whole grains into festive meals  ✅ How to set realistic expectations and stay consistent with healthy habits  ✅ Why enjoying your favorite holiday foods is part of a healthy lifestyle  ✅ Simple ways to stay active, from walking to quick workouts  ✅ How to use the 80/20 rule to stay aligned with your goals  ✅ Why hydration — especially balancing alcohol with water — makes a big difference  ✅ How to keep a flexible mindset and not stress if you deviate from your plan Chapters: Setting Holiday Goals- Enjoyment and Balance- Mindful Eating and Moderation- Plate Planning and Nutrition- Avoiding Waste and Overeatinghttps://transformnutrition.fit/ Are you looking to get your nutrition fine tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac... Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com... holiday nutrition tips, balance, nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish

    15 min

  5. 10/28/2025

    Fuel Your Finish: Mastering Nutrition for Peak Performance

    In this episode of Fuel Your Finish, Lisa Nelson, registered dietitian, ACSM-certified personal trainer, and four-time Boston Marathon finisher, breaks down the foundations of performance nutrition — whether you’re training for a race, building strength in the gym, or simply striving for better energy every day. Lisa shares her science-backed approach to meal planning, macronutrient balance, and hydration, helping you create a nutrition routine that fuels your goals without the stress. You’ll learn how to set clear nutritional intentions, optimize your pre- and post-workout meals, and make everyday food choices that support long-term wellness and performance. Tune in to discover how simple, consistent habits can transform your fitness results and how to nourish your body like an athlete — even if you’re just starting your journey. 💡 You’ll Learn: ✅ How to create a simple meal plan that fits your lifestyle  ✅ Why understanding macronutrients (carbs, protein, fats) matters  ✅ The best pre- and post-workout foods for energy and recovery  ✅ How hydration directly impacts your strength and endurance  ✅ Why vegetables and balance are key to long-term performance  ✅ How to tailor healthy eating to your individual needs 🕒 Chapters: 00:00 – Setting the Stage for Nutrition and Exercise Goals  03:18 – Understanding Macronutrients and Their Importance  06:08 – The Role of Healthy Eating in Performance  09:27 – Pre-Exercise Nutrition Strategies  12:03 – Post-Workout Nutrition and Recovery  14:31 – Hydration and Its Impact on Performance nutrition for runners, sports nutrition, macronutrients explained, meal planning for fitness, healthy eating habits, pre-workout meals, post-workout recovery, hydration tips, fitness performance, wellness podcast, Lisa Nelson, Fuel Your Finish, performance nutrition, balanced meals, dietitian tips, running nutrition, workout fuel, strength training nutrition, gym nutrition, healthy lifestyle habits.  To learn more about working with Lisa and Transform Nutrition and Wellness Consulting, schedule a Free Discovery Call here (https://transformnutritionandwellnessconsulting.practicebetter.io/#/658c5ab4a12f3a483caaff42/bookings)  or visit the website (www.transformnutrition.fit) for more information.

    15 min

  6. 10/28/2025

    Breaking Free from All-or-Nothing Thinking: How to Build a Sustainable Fitness and Nutrition Mindset

    In this episode of Fuel Your Finish, registered dietitian and certified personal trainer Lisa Nelson dives deep into the trap of all-or-nothing thinking—the mindset that can quietly sabotage your nutrition, fitness, and wellness goals. Drawing from her own personal journey and real client stories, Lisa unpacks how perfectionism can lead to burnout, inconsistency, and frustration—and what it really takes to build a sustainable, balanced lifestyle that lasts. You’ll learn how to:  ✅ Reframe your mindset to break free from all-or-nothing habits  ✅ Set realistic, attainable fitness and nutrition goals  ✅ Enjoy your wellness journey instead of chasing perfection  ✅ Build accountability and self-trust along the way  ✅ Celebrate progress—even when it’s not “perfect” Lisa reminds listeners that investing in your health is not selfish—it’s essential. By lowering the unrealistic standards we often set for ourselves, we can finally find joy, balance, and freedom in how we move, eat, and live. Whether you’re training for a marathon, rebuilding healthy habits, or simply striving to feel better in your own skin, this episode will help you fuel your finish—sustainably. 🕒 Chapters 00:00 – Introduction to All-or-Nothing Thinking  02:53 – The Impact of Perfectionism on Progress  05:54 – Personal Journey: From Restriction to Enjoyment  08:26 – Finding Balance in Nutrition and Fitness  11:28 – Setting Attainable Goals for Sustainable Progress nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish

    14 min
  • 6 Episodes

About

A science-backed, no-fluff podcast for runners and fitness enthusiasts who want to stop guessing and start fueling smarter. Hosted by registered dietitian ACSM Certified Personal Trainer and four‑time Boston Marathon finisher. Each episode combines motivation and mindset with proven nutrition and performance strategies so you can fuel your body, optimize your mindset, and finally follow through on your fitness goals—whether that’s crossing a marathon finish line or simply showing up stronger in daily life.

Information

  • Creator
    Lisa Nelson | Registered Dietitian
  • Years Active
    2025 - 2026
  • Episodes
    6
  • Rating
    Clean
  • Copyright
    © 2026 Fuel Your Finish with Lisa Nelson
  • Show Website
    Fuel Your Finish with Lisa Nelson