Shows
Actively Fueled PodcastEpisode 28: Taking a Functional Approach to Your Health w/ Stephanie Darby, RDJoin Brooke and Stephanie on today's episode where they dive into all things functional nutrition and what it means to take a functional approach to your health. Do you need all the supplements? Protocols? What's ACTUALLY going to help you move the needle with your health and to get you on the path of feeling your best? Topics covered:What is functional nutrition?What role do micronutrients play in our health?Should you take an HTMA test?What role does gut health play into our nutrient status?What does listening to our body actually mean?Stephanie Darby...2025-07-1848 min
Real Fuel with SLSEP 45: Unpacking REDs for Endurance AthletesRelative Energy Deficiency in Sport (REDs) and low energy availability are common struggles for endurance athletes and active individuals alike. There are a lot of misconceptions about what these conditions are, who they impact, and how they present. In this episode I am joined by Brooke Czarnecki, RDN to dive into these topics and more!Listen to hear about:REDs deep diveWhat is low energy availability (LEA) and how does it impact athletes?Signs and symptoms of LEA and REDs that most athletes missHow REDs impacts our body systemsMental health component of LEA/REDsWithin day energy...2025-06-241h 00
Actively Fueled PodcastEpisode 27: The Truth About Female Athlete Health w/ Heather Caplan, RDJoin Brooke & Heather for today's episode where we peel back the curtain on common female athlete health concerns. Topics include:Why Heather started Lane 9 ProjectCommon misconceptions in the female athlete health worldWhy female athlete health concerns continue to get dismissedCommon signs of low energy availabilityHow to seek support from healthcare providers who are REDs/eating disorder informedHeather Caplan is a co-founder of Lane 9 Project, which connects female athletes with women’s health and sport clinicians, and works to improve menstrual health for athletes. She's a running coach and dietitian, writer, and parent to three kiddos. She's ba...2025-06-2045 min
Healthy Runner Podcast272. Fuel Smarter, Run Stronger: Your Top Running Nutrition Questions Answered with Brooke Czarnecki, RDN, LD[Download] Nutrition Blueprint Can you run a half marathon on potatoes instead of gels? Should you eat before a 5 a.m. run? What the heck should you eat after a hard 5K and before a cooldown? In this listener-powered Q&A episode, Brooke Czarnecki, RDN from our Spark Healthy Runner team tackles all the questions runners are actually asking — from ideal running weight and fueling clean to protein confusion, hydration tips, and supplement breakdowns. We cover: ✔️ Real food vs. gels for long runs ✔️ Fueling for shorter efforts like 5Ks ✔️ Protein timing and how it cha...2025-05-0854 min
Strong + UnfilteredEP209 Gym bros and hormones, your body is screaming for rest and what happens to the hungry brainBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a boy mom and wife. In this episode we talk about: Gym bros talking hormones. Plz stop DO YOU feel great… DO YOU?! Thank you for coming to my ted talk Intermittent fasting + reproductive hormones Brooke is just here for the comments.. Postpartum culture Your body is screaming at you to rest The thin line between discipline and disorder Why you should prepare for pregnancy How under eatin...2025-04-281h 22Strong + UnfilteredEP209 Gym bros and hormones, your body is screaming for rest and what happens to the hungry brainBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a boy mom and wife. In this episode we talk about: Gym bros talking hormones. Plz stop DO YOU feel great… DO YOU?! Thank you for coming to my ted talk Intermittent fasting + reproductive hormones Brooke is just here for the comments.. Postpartum culture Your body is screaming at you to rest The thin line between discipline and disorder Why you should prepare for pregnancy How under eatin...2025-04-281h 22
Healthy Runner Podcast250. Troubleshooting GI Issues and Running with Brooke Czarnecki, RDN, LD[Download] Nutrition Blueprint Here’s how to avoid stomach issues while running! Do you struggle with runners' trots, nausea, vomiting, bloating, or abdominal discomfort during hard effort runs or races? In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to avoid these common gastrointestinal issues while running! We cover all of this and more in this super informative episode! -Most common GI issues in runners -What causes runner's trots ...2024-10-2453 minStrong + UnfilteredEP 185 Fitfluencers, Halo top and Shiny object syndromeBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a boy mom and wife. In this episode we talk about: Business coaches-- the good, bad + ugly Unqualified instagram influencers Normalizing asking people what their credentials are New mom life + the internet Weekly tin foil hat rant Lack of using RDs in nutrition/preventative health Parasite hair testing? Just no. Baby carrots are the DEVIL???? Ninja Creami nuance Halo Top ice cream is trash. Shiny object syndrome Phy...2024-09-161h 13Strong + UnfilteredEP 185 Fitfluencers, Halo top and Shiny object syndromeBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a boy mom and wife. In this episode we talk about: Business coaches-- the good, bad + ugly Unqualified instagram influencers Normalizing asking people what their credentials are New mom life + the internet Weekly tin foil hat rant Lack of using RDs in nutrition/preventative health Parasite hair testing? Just no. Baby carrots are the DEVIL???? Ninja Creami nuance Halo Top ice cream is trash. Shiny object syndrome Phy...2024-09-161h 13
Actively Fueled PodcastEpisode 26: Pre Run & Post Run Fuel w/ Claire Shorenstein MS, RD, CSSD, CDNClaire Shorenstein (MS RD CSSD) is a Board-Certified Sports Dietitian with 10 years of experience, as well as a longtime distance runner. Through her private practice, Eat for Endurance, she provides virtual nutrition coaching and other services to busy athletes of all abilities and hosts The Eat for Endurance Podcast. Claire lives in Aptos, California with her husband and two young daughters.Join Claire and Brooke as they chat all things Pre-Run and Post-Run Nutrition. What should you eat pre-run? How much? And how long before you head out? What should you eat post-run? How much? And when? 2024-09-0653 min
The Eat for Endurance PodcastOrganic, Processed, and GMO foods with Brooke Czarnecki, RDN LDWant to get in touch? Send Claire a message!In Episode 96 of the Eat for Endurance Podcast, sports dietitian Brooke Czarnecki of Intentful Nutrition joins me on the pod to help me answer a listener question. This person asked to learn more about organic foods as a runner, and also mentioned that she tries to minimize processed foods surrounding her runs. This inspired me to do an episode on organic versus conventional foods and “processed” versus “unprocessed” foods for athletes. I added a quick GMO chat at the end because it’s relevant to this dis...2024-08-081h 24
Healthy Runner Podcast235. Summer Hydration & Electrolytes with Brooke Czarnecki, RDN, LD[Download] Nutrition Blueprint Training for that fall race during the summer months? Do you struggle with headaches, feeling sluggish, and are wondering if you are properly hydrated during hot weather running? In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides tips on how to stay hydrated so you can feel good during summer training! We cover all of this and more in this episode! - How much fluid should you take with you for a 3-5 mi...2024-07-041h 02
Actively Fueled PodcastEpisode 25: Injury Prevention & Supplements for Runners & Athletes w/ Callie RoselandThe supplement world can be so overwhelming when trying to choose what to take or what not to take. Is there anything that truly makes THAT much of a difference when it comes to preventing injury and maintaining overall health & wellness for active populations? Join Brooke and Callie as they discuss how to prevent injury, promote recovery and maintain overall health and wellness through nutrition and supplementation. In this episode we discuss: Injury prevention through nutritionImportant vitamins & minerals for injury prevention & general wellness as an athleteHow to safely purchase supplements from the store/onlineHow to choose a good p...2024-06-2448 min
Actively Fueled PodcastCultivating a Healthy Mindset Around Running with Leah Avery, DPTJoin Brooke and Leah as they chat about the not-so-positive running habits & mindsets they see as a Physical Therapist & Sports Dietitian in the running space and HOW to avoid falling into these habits and mindsets. Maybe you're a runner feeling burned out but feeling guilty about needing a break from running or maybe you're a runner stuck in an injury cycle and are MISERABLE because you can't run. This episode is jam packed with helpful tips on how to ride the ebbs and flows of your running journey (in a healthy and positive way). Leah has been a...2024-04-2937 min
Actively Fueled PodcastEpisode 23: Female Endurance Athlete Research, REDs & Low Energy AvailabilityJoin Brooke & Melissa as they chat about Melissa's work as a researcher in the female endurance athlete space. Melissa discusses challenges in getting high quality research into the hands of athletes, current gaps in female athlete research and what research projects she's currently working on. Melissa Lodge, MS is a health sciences doctoral student, REDs researcher, elite runner, and a research collaborator at the Wu Tsai Female Athlete Program of Boston Children's Hospital. Her research focuses on female athlete physiology, particularly under conditions of low energy availability (LEA), such as Relative Energy Deficiency in Sport (REDs), and i...2024-04-0541 minStrong + UnfilteredEP165 Washington post, dunning kruger, big food, big pharma and postpartum mom cultureBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a new mom of a 7 month old boy and wife. Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments for just $19.99) Follow me on IG Learn more about working with Brooke Follow Brooke on IG 2024-03-251h 17Strong + UnfilteredEP165 Washington post, dunning kruger, big food, big pharma and postpartum mom cultureBrooke Czarnecki is a registered dietitian + founder of Intentful Nutrition. She specializes in helping women recover from disordered eating, eating disorders + fuel properly for endurance sports. She is also a new mom of a 7 month old boy and wife. Learn more about working with me Shop my masterclasses (learn more in 60-90 minutes than years of dr appointments for just $19.99) Follow me on IG Learn more about working with Brooke Follow Brooke on IG 2024-03-251h 17
Healthy Runner Podcast220. Half Marathon Nutrition Tips for Success with Brooke Czarnecki, RDN[Download] Nutrition Blueprint Have you been struggling with fueling your body properly for a half marathon? Legs feel heavy, sluggish, or you hit the wall or bonked during your last half marathon? Wondering what nutrition is needed for half marathon training? In this episode, coach Brooke Czarnecki, RDN from our Spark Healthy Runner team provides half marathon nutrition tips for success! We cover all of this and more in this episode! - How do I fuel my bo...2024-03-211h 03
Actively Fueled PodcastEpisode 22: What is Orthorexia? With Caila Yates, MS, RDOrthorexia is the sneakiest eating disorder of all as it is often disguised as "being committed to health and wellness." We often see athletes take an extreme approach and begin obsessing over clean eating, avoiding certain ingredients in foods, being afraid of excess calories and the feeling of guilt and shame if a workout is missed.Join Caila and Brooke, two registered dietitians specializing in eating disorders and endurance sports, as they breakdown what orthorexia is, who's at risk, and what to do if you find yourself with the behaviors associated with orthorexia.Caila Yates...2024-03-0830 min
Healthy Runner Podcast211. Injury and Nutrition Guidance Sparks Rachel’s First Marathon Success!Have you been struggling with nagging injuries such as knee pain or plantar fasciitis and you thought you would never run pain free again? Do you feel so lethargic and tired because you are not getting in the proper amount of nutrition to fuel all your exercise and running? Those were the things Rachel was struggling with prior to getting guidance with myself as her running Physical Therapist/coach and Brooke Czarnecki as her running Registered Dietitian at Spark Healthy Runner. Once Rachel got clarity on where she needed to focus her efforts with her tra...2024-01-1845 min
Actively Fueled PodcastEpisode 21: Resilience and Overcoming Sports Injuries with Kristen Shulz, DPTThe mental and emotional impact of a running injury can often be challenging to runners. Today, we are joined by Kristen Sculz, physical therapist, run coach, strength coach, and run clinician coach who works to help guide stronger, faster, injury resilient, and confident runners. In todays episode we explore the following topics: Kristen's roller coaster running journey with nagging run injuries How can we find the balance between identifying as a runner, going through different seasons of life and different phases of training? How can we relieving the pressure of always performing and competing ? What can we learn from...2023-09-2240 min
Actively Fueled PodcastEpisode 20: Six Steps To Becoming a Healthy Runner with Duane Scotti, DPT, PhD, OCSIn order to grow in our running journey, Dr. Duane Scotti joins us to discuss six steps to run long and stay healthy along the way. We cover topics including:Mental health, and being intentional with our training Using strength training as a foundation to our running journey Having a set run planImplementing simple nutrition strategies for consistent energy Valuing our recovery days and run strategies to feel our best on race day Dr. Duane Scotti, DPT, PhD, OCS is a running physical therapist, run coach, host...2023-09-1545 min
RunwithKat ShowRelative Energy Deficiency in Sport (RED-S) in RunnersRED-S in runners is a syndrome not a lot of runners know about, however, is unfortunately more common than people realize. Not only can RED-S decrease your running performance, but can also lead to injury. So in this episode, Registered Dietician, Brooke Czarnecki will discuss…What is RED-S?Prevalence between male and female Symptoms of RED-S?What body systems can be affected by developing RED-SHow do runners get RED-S?Examples of different circumstances Negative side effects of developing RED-SBrooke Czarnecki is a registered and licensed dietitian who specializes in working with runners and endurance athletes. Broo...2023-09-1157 min
Actively Fueled PodcastEpisode 19: Strength Training Basics for Runners with Katherine Campbell, DPTAre you a runner who doesn’t enjoy the thought of strength training? You’re not alone! Today we have on Kat Campbell, physical therapist and run coach, to discuss how to make running healthy and strong simple! Strength training is a key component to advancing your sport, adapting your muscles to your training load, and preventing injury. In today’s episode, we break down how simple strength training can be, and why it is so beneficial to add to your training plan. Some topics we cover: How often and for how long should I aim to do strengt...2023-09-0838 min
Actively Fueled PodcastEpisode 18: Gut Issues in Endurance Athletes with Kylee Van Horn, Sports DietitianYou deserve to run comfortably without digestive issues. In this weeks episode of the Actively Fueled Podcast, we are joined by Kylee Van Horn, sports Dietitian, to chat about gut issues in endurance athletes. If you are experiencing digestive issues, you don't have to settle! Tune in to learn more about gut health and some common imbalances athletes can experience and how to overcome those in your running journey. Kylee is the founder and owner of her sports nutrition business Flynutrition, which helps runners, triathletes, cyclists, and skiers to learn not only the ‘why’ but the ‘how’ behind fue...2023-08-3135 min
Actively Fueled PodcastEpisode 17: Brooke's Nutrition JourneyHi, I’m Brooke Czarnecki I am a Registered and Licensed Dietitian. While I help others find food freedom now, it wasn’t that long ago that I used to do some of the same things many of us do in the “pursuit of health” (that actually weren’t healthy at all!). In todays episode of the Actively Fueled Podcast, Brooke shares her own nutrition journey and covers topics including:-Disordered eating and how sneaky thoughts can mask as normal/healthy behavior -Orthorexia and focusing heavily on eating "perfectly" -Exercise and RED-s -Intuitive Eating My s...2023-08-2528 min