The Fuel Run Recover Podcast

Are you tracking calories... but still not seeing the results you want?
In part one of this two-part series, we break down three of the biggest mistakes runners make when tracking calories—and why simply logging your food isn't enough to improve your nutrition or body composition.
We discuss why calorie tracking should be used as a short-term assessment tool rather than a lifelong habit, how tracking without analyzing your data wastes time, and why using calorie targets as the "diet" often leads to an unhealthy cycle of restriction and overeating.
If you've ever felt like you're "good" when you're tracking but lose control as soon as you stop, this episode is for you.
In this episode, we cover:
When calorie tracking can actually be helpful
Why simply collecting data isn't enough
The difference between using tracking as a tool versus using it as the diet
How overly restrictive calorie targets can backfire
Why incomplete food logs make it harder to improve your nutrition
How to use tracking to build habits you can maintain without logging every meal
If you're tired of tracking everything you eat but still want to fuel your running well, this episode will help you build a more sustainable approach.
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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Want to get faster? Your nutrition might be the missing piece.
If you're showing up for your workouts but your race times aren't improving, it might not be your training plan, it could be how you're fueling it.
In this episode, we break down the nutrition strategies that help runners maximize the quality of their workouts, recover better, and ultimately run faster. From daily meal timing to carb loading, hydration, and fueling during long runs, you'll learn how to support your training so you can get more from every mile.
Whether you're chasing a new 5K PR or training for your next half or full marathon, these fueling strategies can help you unlock your performance potential.
In this episode, we discuss:
Why your nutrition should change based on your training schedule

How daily fueling impacts workout quality, recovery, and injury risk

The importance of meal timing before and after runs

Why carbohydrates are essential for speed workouts and higher-intensity training

How to fuel long runs for stronger finishes

The biggest mistakes runners make with carb loading

Why practicing your race fueling strategy during training matters

How hydration impacts performance—and why it may be the real cause of late-run stomach issues

If your goal this season is to run faster, this episode will help you build a nutrition strategy that supports stronger training sessions, faster recovery, and more confident race-day performances.
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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

What is it actually like to work with a sports dietitian?
If you've ever thought about hiring a sports dietitian or running coach but felt intimidated by the process, this episode is for you.
Maybe you're worried you'll have to give up all your favorite foods, track every bite you eat, or follow another restrictive meal plan that isn't realistic for your life. In this episode, I pull back the curtain on what coaching really looks like—and why it's probably very different than you expect.
I walk you through my coaching process from the very first assessment to creating practical, individualized nutrition strategies that fit your training, schedule, and goals. You'll also hear real examples (shared anonymously) of runners and endurance athletes I've been working with recently, including a postpartum runner rebuilding her confidence, an Ironman triathlete fine-tuning his race nutrition, and a busy working mom learning how to fuel for better energy, performance, and body composition.
In this episode, we discuss:
What happens during your first appointment with a sports dietitian

Why nutrition coaching isn't about perfection or restrictive eating

Different ways to assess your nutrition (without obsessively tracking calories)

The role of mindset, diet culture, and your relationship with food in long-term success

Why sustainable nutrition plans must fit your real life—not someone else's

Three real client case studies and the nutrition strategies we're using together

How personalized coaching helps runners improve performance, energy, recovery, and body composition

Whether you're training for your first 5K, chasing a marathon PR, or simply want to feel stronger on your runs, this episode will give you a behind-the-scenes look at how individualized nutrition coaching can help you reach your goals—without guilt, food rules, or giving up the foods you love.
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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Have you ever set a running or nutrition goal—only to find yourself doing the exact opposite of what would help you achieve it? You're not alone.

In this episode of The Fuel Run Recover Podcast, we’re unpacking one of the biggest mindset blocks holding runners back: self-sabotage.

We’ll explore why self-sabotage happens, how it shows up in training, nutrition, recovery—and even weight-related goals—and most importantly, how to recognize and break free from these self-defeating habits.

Whether you struggle with all-or-nothing thinking, negative self-talk, or the fear of success, this episode will help you reframe your mindset and start making meaningful progress toward your goals.

In this episode, you’ll learn:
What self-sabotage really is—and why it’s not about laziness or lack of willpower
How to recognize self-sabotaging behaviors in your running, nutrition, and recovery routines
Common thought patterns that keep runners stuck (hello, all-or-nothing mindset)
The role of identity, limiting beliefs, and fear of failure or success
How friends, family, and social dynamics can unintentionally fuel self-sabotage
Practical steps to break free from these habits and move toward your goals with confidence

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 nutrition ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my online coaching programs ⁠The Fueled Runner⁠ or ⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for limited spots in my personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠programs.

If you've ever wondered how other runners are hitting 170–200 grams of protein a day, or why it feels impossible to reach your nutrition goals despite your best efforts, then this episode is for you.
This week, we're unpacking three of the biggest reasons runners struggle to meet their nutrition targets. From overly restrictive calorie goals to lingering carb fears and unrealistic protein recommendations, we break down why the math sometimes doesn't seem to add up, and what to do instead.
If you've been chasing numbers that never seem achievable, this episode will help you step back, rethink your nutrition strategy, and focus on targets that actually support your running performance and long-term health.
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 nutrition ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my online coaching programs The Fueled Runner or ⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.