Dear Runner Bod,

This is one of the most vulnerable episodes I’ve ever recorded.

The last 8 months haven’t looked like “disciplined athlete life.”
They’ve looked like grief. Morning sickness. A stress fracture scare. Illness. Pregnancy symptoms. And a body that simply couldn’t do what it used to.

And if I’m being honest… I didn’t handle it well at first.

I felt frustrated. Guilty. Angry.
Like I was losing a part of myself.

In this episode, I’m sharing what it actually felt like to lose fitness in a season where I didn’t choose to slow down… and how I’m finally starting to surrender instead of fight it.

We talk about:

Why losing fitness can feel so personal (especially for runners)

The mental spiral of “I should be doing more”

The difference between giving up vs. being forced to pivot

What it looks like to honor your body without labeling it as laziness

If you’re in a season where running feels harder… or life is just heavier… this episode is for you.

You’re not lazy.
You’re not making excuses.

 

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Don't forget to follow me on Instagram @runnergirldietitian

BMI has been treated like a health report card… but it was never designed for that job.

In this episode, we unpack where Body Mass Index (BMI) actually came from, why it was created, and how it’s being misapplied…especially in athletic populations like runners. If you’ve ever been told you’re “overweight” based on BMI despite training hard, fueling well, and feeling strong… this one’s for you.

We’ll talk about:

The history of BMI and why it was never meant to assess individual health

Why BMI fails to account for muscle mass, performance, and physiology

How endurance athletes often fall into “higher” BMI categories despite being metabolically healthy

The harm of equating thinness with health especially in running culture

What actually does matter when assessing health and performance as a runner

This episode is your reminder: you are not a ratio. And your healthiest running body might not fit neatly into a chart.

This episode originally aired May 8, 2023.

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Don't forget to follow me on Instagram @runnergirldietitian

Tamsey Smith has loved movement her entire life! But even with decades of experience in the fitness industry, she found herself facing something many women are never warned about: low energy availability (LEA) and RED-S.

In this episode, Tamsey shares her journey from lifelong athlete and fitness professional to navigating underfueling, burnout, and ultimately rebuilding her strength in her 40s.

We talk about what happens when your love for movement outpaces your fueling… and how to find your way back.

Inside this conversation:

What LEA and RED-S can look like in real life (even for experienced athletes)

How underfueling impacts performance, recovery, and overall health

The mindset shift from “doing more” to actually supporting your body

Rebuilding strength, energy, and confidence in midlife

How Tamsey balances running, teaching, and training without burning out

Why running is still her first love & real life tips on how she eats enough

This episode is a powerful reminder that being disciplined isn’t the same as being well-fueled… and that it’s never too late to rebuild.

You can follow Tamsey on Instagram @tamseysmithfitness. If you are interested in working with Tamsey visit https://www.tamseysmithfitness.com/ for free and specialized workout programs and one-on-one training.

 

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Don't forget to follow me on Instagram @runnergirldietitian

What actually is your pelvic floor… and why does it matter so much for runners?

In this episode, I’m joined by pelvic floor physical therapist and birth doula Dr. Victoria Clement to break down one of the most misunderstood (and often ignored) systems in the female body.

We cover:

What the pelvic floor is (in plain English)

Why it’s essential for running performance, not just postpartum recovery

Signs your pelvic floor might need support (even if you’ve never had a baby)

How breathing mechanics directly impact pelvic floor function

Why strength training is one of the most underrated tools for pelvic health

How to use your body’s biomechanics to support pregnancy, labor, and postpartum recovery

Whether you’re pregnant, postpartum, or just trying to run without leaking, heaviness, or discomfort… this episode will change how you think about your body. 

You can find Dr. Victoria on Instagram @restorethefloor.doc or contact the clinic directly at [email protected] and 267-209-0930

This is a repeat episode that originally aired April 29, 2024.

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If you have questions about this episode, DM on Instagram @runnergirldietitian

What happens when a woman who knows how to push her body to the limit… enters a season where control disappears?

In this episode, I’m joined by Alex, a runner, coach, HYROX competitor, and mom, whose life sits at the intersection of discipline, chaos, and freedom.

With 39 half marathons, 9 full marathons, and now a growing love for HYROX, Alex knows what it means to be strong. But her journey into trying to conceive, pregnancy, and postpartum revealed a different kind of strength, one that so many women are forced to figure out on their own.

We talk about:

Why even highly disciplined athletes can feel lost in their bodies during the PP season

The massive gap in education and support for women navigating fertility and postpartum

Redefining strength beyond performance metrics

Staying grounded in movement through demanding seasons of life

This conversation is for every woman who has ever felt confused, isolated, or unsupported in her body… especially when she’s used to being “in control.”

Because strength isn’t just physical. It’s awareness, education, and the courage to keep showing up.

Follow Alex on Instagram @alex_thestrongerseason and on Tiktok @alex_thestrongerseason

 

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Don't forget to follow me on Instagram @runnergirldietitian