Real Fuel with SLS

Stevie Lyn Smith MS, RDN, CSSD, CDN
  • 4.8 (37)
  • 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. 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

    57 min

  2. 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

  3. 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.

    31 min

  4. MAR 10

    The RED-s Deep Dive: Metabolism, Heart Health, and Fueling Your Potential

    In this episode, Becca McConville, an expert on relative energy deficiency in sports, shares insights on REDs and its impact on health and performance. We break down the complexities of metabolic dysfunction, the "sneaky" ways athletes end up under-fueled, and why a low resting heart rate might not be the "fitness flex" many think it is.  From the impact of GLP-1 medications on performance to the psychology of "a la carte" movement, this conversation provides a roadmap for athletes and clinicians to move from a state of survival to true performance. We chat about: REDS and its effects on metabolism and healthUnstructured activity and its role in energy expenditureNutritional strategies for athletes to prevent REDSMetabolic markers and signs of low energy availabilityThe impact of low heart rate and HRV on athlete healthAnd so much more!Stay Connected: Follow Becca on Instagram: @rebeccaeddietitianCheck out Becca's website: https://beccamcconville.com/Follow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    52 min

  5. FEB 24

    More Than a Finish Line: Untangling Identity, Suffering, and Mental Performance with Neal Palles

    In this episode we dive deep into the "middle space" between athletic coaching, mental performance, and clinical therapy. Guest Neal Palles is a psychotherapist, certified mental performance consultant, and ultra-running coach. He shares his unique perspective on the "many hats" he wears supporting athletes We explore the dangerous glorification of suffering in endurance sports and how "grit" can often transform into "rigidity."  Neal breaks down the critical differences between performance coaching (skills and strategy) and therapy (core beliefs and identity). We also chat more about: Athlete identityBurnout, overtraining, and resilience in endurance sport athletesMental health for athletesThe "suck it up" mentality in sportViewing injury from a mental health perspectiveADHD in athletesAnd so much more!Stay connected: Check out Neal's website hereFollow Neal on Instagram @nealpallesFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    1h 4m

  6. FEB 10

    Nutrition for Tactical Athletes and High- Performers and How to Spot Nutrition Misinformation with Dr. Brandon Lee

    In this episode I sit down with my colleague to dive into how sports nutrition is growing in the tactical and high-performance field. He also shares practical tips to spot nutrition misinformation, gives his take on the new dietary guidelines, and more! Brandon Lee, DHSc, RD, CSSD, CCRP, FAND, is a human performance practitioner, researcher, and educator dedicated to advancing athlete health, readiness, and resilience. A Registered Dietitian and Board-Certified Specialist in Sports Dietetics, he serves as a Dietitian within the U.S. Army’s Holistic Health and Fitness (H2F) system, providing performance nutrition support to more than 4,000 Soldiers in the 10th Mountain Division. His work integrates evidence-based practice, interdisciplinary collaboration, and applied research to optimize tactical performance and enhance Soldier lethality and recovery. Brandon’s background spans clinical nutrition, long-term care, collegiate teaching, sports performance, and human nutrition research. He has contributed to high-performance environments, including Minor League Baseball and the Obesity and Metabolism Unit at UC Davis, where he coordinated research on dietary patterns and metabolic health. An active scholar and speaker, Brandon has published peer-reviewed and professional articles on low energy availability, overtraining, and tactical nutrition, and he presents regularly at national and state conferences. He also serves on advisory boards and has held multiple leadership and service roles within professional organizations. Brandon earned his Doctor of Health Science from PennWest University and is recognized as a Fellow of the Academy of Nutrition and Dietetics. In this episode Stevie chats with Brandon about: What is encompassed in the growing field of tactical nutritionCollaboration being key to be a better practitioner and to better support the individual athleteThe three pillars of evidence-based practiceHot takeaways from the new dietary guidelinesAnd so much more!Stay connected: Check out Brandon's professional profile hereFollow along with Brandon's work on LinkedInFollow Stevie on Instagram: @stevielynlynJoin Stevie’s newsletter: Stevie Lyn Nutrition newsletter

    59 min

  7. JAN 27

    Mental Performance, Self-Compassion, and Sports Science Research with Dr. Sasha Gollish

    Dr. Sasha Gollish is a Team Canada middle- and long-distance runner, engineer, coach, and advocate for gender equity in sport. With a PhD in civil engineering and decades of experience in athletics and research, she leads community-engagement efforts at the University of Toronto’s Mental Health and Physical Activity Research Centre.  Passionate about movement and belonging, Sasha co-founded Yellow Running Shoes and works to help young athletes thrive on and off the field. She is also the author of Unstoppable, a mental-performance journal published by Strong Girl Publishing, designed to help athletes show up with confidence, focus, and resilience for every big goal that matters to them. Stevie chats with Sasha about: Her background as high performance athlete and coachHer work as a researcher on mental health and girls in sportHow to be unstoppable through injury and adversityAdapting to the changes in performance technology Sensationalizing the basics when it comes to training and nutritionFood as connectionNew trends in sports nutritionAnd so much more!You can find Sasha on Instagram at @SGollishRuns and @Yellow_Running_Shoes

    59 min

  8. JAN 13

    How to Make the Most of Winter Running: Run Coach Jaci Wilson Shares Her Tips from Her Sub Zero Training

    Do you have big spring race goals but struggle to get outside in the winter? If you want to keep hitting the pavement during the cold, snowy, and windy months, this episode will give you the tools to do just that. Jaci Wilson is a marathon & ultramarathon run coach, winter running enthusiast, and podcaster who helps runners, with many active hobbies, train sustainably through all seasons. She helps athletes excel in running without sacrificing their hobbies by managing their training load and stress bucket. Whether it’s skiing, hunting, dog training, gardening, or scuba diving, Jaci believes avoiding burnout requires more than just running miles. More miles usually is not the answer for her athletes. Her coaching emphasizes rest, nutrition, strength training, mindset, and flexible, non-traditional scheduling that supports real life. Stevie chats with Jaci about: Top 3 tips to keep training through the winter monthsHer experience training in all winter in Minnesota has to offerHow mindset plays a role in winter runningFinding ways to make winter more enjoyable as an athleteBalancing play and training for a well-rounded athleteGear recommendations for outdoor winter runningAnd so much more!You can find Jaci at jaciwilsonruns.com and on social media @jaci.wilson.runs. She also hosts The One More Hour Podcast: An Insider’s Guide to Backyard Ultras, Timed Events, and the Ultrarunning Mindset of “One More,” available on all platforms, YouTube, and Instagram @theonemorehourpodcast. Grab winter running tips, gear, and advice at jaciwilsonruns.com/winter-running

    56 min
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4.8
out of 5
37 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
    62
  • Rating
    Explicit
  • Copyright
    © 2026 Real Fuel with SLS
  • Show Website
    Real Fuel with SLS

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