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. 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

  2. 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
  3. Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!) (re-release)

    JAN 13

    Let’s Talk About Fueling Short Runs (Yes, Even 10Ks!) (re-release)

    Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it all. You’ll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it’s not about who’s right or wrong—it’s about different perspectives, beliefs, and goals. As a running coach and dietitian, I’m here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment. In this episode, I cover: -Why some runners love “the grind” and prefer to train or race with as little support as possible -A contrasting mindset: optimizing performance and enjoying the experience-The science behind why carbs improve performance in endurance sports -Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue -How under-fueling can negatively impact muscle mass and body composition -The importance of gut training during your workouts—not just on race day -The truth about fasted training and glycogen depletion -Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies -Practical reasons to fuel during training (gear, logistics, GI practice, etc.) Whether you’re newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn’t mean I should” mindset might be worth exploring. 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 personalized⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠this season.

    45 min
  4. How to Set Running Goals You Can Actually Achieve (re-release)

    JAN 6

    How to Set Running Goals You Can Actually Achieve (re-release)

    Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality. What You’ll Learn in This Episode: ✔ The different types of running goals (outcome, performance, process) and how they work together ✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful ✔ The power of your WHY and how it keeps you motivated when things get tough ✔ The importance of breaking your goal into action steps and tracking progress ✔ Why accountability, flexibility, and self-compassion are key to long-term success 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 personalized⁠⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠⁠this season.

    54 min

  5. 12/30/2025

    5 Hard Truths Runners Need to Hear (re-release)

    If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you. Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a serious reset. In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including: Why your mileage might be too low for your goals Why running slower could actually make you faster How timing your nutrition can make or break your performance The truth about strength training intensity Why recovery isn’t optional—it's non-negotiable Whether you're training for your next race or just trying to stay consistent, these truths will challenge the way you think about your training, fueling, and recovery. Let’s cut through the noise and get real about what it actually takes to become a stronger, faster runner. 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 personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

    31 min

  6. 12/23/2025

    The Bad Running Advice You Thought Was Good Advice (re-release)

    Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running. Join me as I break down: Why running fasted to burn more fat isn't as effective as it sounds The truth behind “train low, race high” and who that strategy is actually for How the belief that “lighter is faster” can lead runners down a dangerous path If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better. 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 personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

    46 min

  7. 12/16/2025

    Is This Fueling Mistake Costing You a PR? (re-release)

    Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery ✅ Why carbohydrate balance is key for performance and protecting your protein intake ✅ The role of macronutrient balance and micronutrients in keeping you running strong ✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point. 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 personalized⁠ ⁠1:1 coaching ⁠⁠this season.

    39 min

  8. 12/09/2025

    The Science of Fatigue: How to Run Longer and Stronger (re-release)

    Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance. You’ll learn: What fatigue actually is and how it shows up during a run Why we can’t just run as fast as we want for as long as we want The difference between physical and mental fatigue (and why you need to address both) The key models and theories that explain why fatigue happens Why fatigue isn’t just about muscles or mindset — it’s multifactorial Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques Whether you’re training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments. 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 personalized⁠ ⁠1:1 coaching ⁠⁠this season.

    55 min
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4.8
out of 5
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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
    154
  • Rating
    Clean
  • Copyright
    © Stephanie Hnatiuk
  • Show Website
    The Fuel Run Recover Podcast

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