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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 00Real Fuel with SLSEP 44: Post-Marathon Mistakes to Avoid with Nick KlastavaNavigating life and training after a marathon or other big race can be a challenge for many runners and athletes. We are stoked to have Coach Nick Klastava back on the pod to give you tips and strategies to better navigate both the physical and emotional aftermath of completing your goal race.Listen to hear about:How to navigate feelings of sadness after a raceHow to be proud of yourself, no matter the outcomeHaving big goalsBuilding resiliency as a runnerHow to train through the summer for a better fall raceAnd more!Stay connected:Nick...2025-06-1047 minReal Fuel with SLSEP 43: Nutrition for child and adolescent runnersAbby Wolcott @energysportsdietitian completed her BS in dietetics at Olivet Nazarene University, where she was a member of the track team. She went on to complete her dietetic internship at OSF Saint Francis Medical Center and her MS in Applied Exercise Science at Concordia University Chicago. Abby is based out of Kenosha, WI, and specializes in nutrition for athletes and people with eating disorders. Abby especially enjoys working with adolescents and their families to support them in fueling for sports while in recovery.In this episode we chat about:How she fell in love with working...2025-05-2740 minReal Fuel with SLSEP 42: Eating disorder support for endurance athletesKate Ringwood is a therapist and owner of Serendipity Counseling Services, specializing in athletes going through eating disorder recovery. In this episode we chat about:Eating disorder recovery– what does this look like?How diet culture impacts us all, whether we have an eating disorder or notMindset shifts to make things easier through recoveryEating disorder informed providers and coachesWhat parents/coaches should look out for in athletes if they suspect an eating disorderHow to have the hard conversations if you suspect an eating disorderWhat to look for in a therapist as an athlete strugglingPlaying the long game...2025-05-1351 min
The Eat for Endurance PodcastDoes Body Weight Affect How You Should Fuel During Exercise?Want to get in touch? Send Claire a message!In episode 115 of The Eat for Endurance Podcast, I welcome back Sports Dietitian Stevie Lyn Smith, MS RD CSSD to dive into how body weight impacts fueling needs during exercise.For years, carb recommendations during exercise were based on duration and intensity, without considering body size. New research suggests that larger-bodied athletes may benefit from higher carb intake to optimize performance.What We Cover in This Episode:Traditional carb guidelines during endurance exercise, and why they have been independent of body...2025-05-0141 min
The Eat for Endurance PodcastFuel for Effort, Not Speed: Why Slower Endurance Athletes Still Need CarbsWant to get in touch? Send Claire a message!In episode 114 of The Eat for Endurance Podcast, Sports Dietitian Stevie Smith, MS RD CSSD joins me for the first in a two-part series on how various factors impact how you should fuel during endurance activities.In Part 1, we discuss how exercise intensity affects fueling needs. More specifically, we tackle a question that we often hear from mid and especially back-of-the-pack athletes:“Do I really need to eat that many carbs during exercise if I’m not very fast?”Here’s what we cover...2025-04-1730 minReal Fuel with SLSEP 41: Hydration For Endurance AthletesMost endurance athletes know that staying properly hydrated is important, but many choose not to OR are out there just winging it when it comes to hydration. Having a solid hydration plan in workouts and for race day is critical to perform at your best! In this episode I chat about:Why hydration matters— for health AND performanceWater as an ergogenic aidWhat impacts your sweat rate/loss as an athleteNegative performance outcomes of dehydrationThings to look out for when it comes to dehydrationEasy ways to increase fluids and electrolytesAnd more!🎧 Listen wherever you get your...2025-04-0837 minReal Fuel with SLSEP 40: Nutrition Tips for New Endurance AthletesNew to running? Or maybe you’re diving right into your first long distance triathlon, full-send! After 16 years in endurance sports and the past 8 years working specifically in sports nutrition, I dive into some common misconceptions of newer athletes. In this episode I chat about:My top tips for endurance athletes getting started out in the sportWhy nutrition matters for every athleteThe biggest mistake I see new athletes mistake makeWhere to start with workout fuelingMindset shifts to make the jump into endurance sports nutritionAnd more!🎧 Listen wherever you get your podcasts!✨ Enjoying the podcast? Help support...2025-04-0134 min
Runner's Round TableS5 EP13– Hot Takes: Come to the Carb Side with Stevie Lyn SmithSeason five of the Runner’s Round Table will be all about Hot Takes and this episode is the Carbs Edition. In this episode Stephanie speaks with registered dietician Stevie Lyn Smith about all things carb: what they are, why they are important, and how we can all learn to better embrace carbs.Please support this podcast with a rating, review, or a share. Until next time, don’t forget to run happy, run strong, and run true to you.To watch on YouTube: https://youtu.be/7WZmHRZ6grE2025-03-261h 11Real Fuel with SLSEP 39: Debunking Running Influencer TrendsAre you a runner confused by all the information on social media? Do you think you need a 30 minute warm up routine to stay injury free? Feel like you have to go buy the newest pair of super shoes and walk 10k steps a day? Buckle up, because we dove into this current running trends and so much more including:Losing fitnessHow to deal with an injury in a training cycleUndertrained vs. overtrained– which is better?Who to trust in the online spacePhysical therapist green flags for runnersAnd so much more!🎧 Listen wherever you get your podca...2025-03-251h 04Real Fuel with SLSEP 38: Nutrition for the Masters AthleteAre you a masters (or entering) your masters athlete phase of life? Aging is a gift and we want to make sure you’re setting yourself to not just perform but also prioritize your health as a masters athlete. In this episode we dive into what you need to know about sports nutrition as a masters athlete. Here are some of the topics we cover:How to manage the changes in your body as a masters athleteInjuries as a 40+ year oldPerimenopause/menopauseHow macronutrient needs changeWhat’s the deal with protein?Managing sports nutrition and prevention of chronic diseaseSupplement cons...2025-03-181h 07
Holley Fueled Nutrition PodcastBuilding Bad Bitch Bone Health with Amanda Katz, CPT & Stevie Smith MS, RDN, CSSD, CDNIn this episode, I am joined by sports dietitian Stevie Smith (@stevielynlyn) and certified personal trainer and RRCA run coach Amanda Katz (@amandakatzz) to cover the topic of bone health for endurance athletes. How to build "Bad Bitch Bones," recovering and preventing bone stress injuries, problematic messaging around nutrition & training on social media, removing barriers to strength training, and some hard truths.
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Thank you BetterHelp for sponsoring this episode of the show. To save 10% on your first month of...2025-03-141h 34Real Fuel with SLSEP 37: Micronutrient Series: B VitaminsStruggling with energy levels and performance? Not getting enough B vitamins could be at play, but that doesn’t mean you should run out and supplement. Join me as I dive more into all of the b-vitamins and how they help our bodies be their best.What are the B-vitaminsWhat do they do and why should I care?Folate vs. Folic acidKey role in metabolism and energy production as athletes (and humans!)Should you be worried about a deficiency?And so much more!🎧 wherever you get your podcasts!✨ Enjoying the pod...2025-03-1131 minReal Fuel with SLSEP 36: Athlete Spotlight: fueling ultras with Adam VadeboncoeurAdam is a marathon and ultra runner who’s been running for over 20 years. Over the last 4-5 years he’s developed his focus and found his niche in longer distances. He loves all kinds of running, whether its road, track, trails, or even treadmill. He also has a deep love for the process–if racing went away tomorrow, he’d still be out running and enjoying going to the well occasionally.In this episode we chat about:Adam’s background in running and endurance sportsHow he found his passion for endurance runningAttempting the world record for 50km o...2025-03-041h 09Real Fuel with SLSEP 35: Bone Stress Injuries & Bone HealthSidelined with a bone injury? Or are you an athlete who wants to learn more about bone health? In this episode I start to dive into this BIG topic and what you need to know about bone health as an athlete and the role nutrition plays in bone health. You’ll gain knowledge about:-What is a BSI?-Bone mineral density-What is bone turnover?-Low energy availability and the risk for bone injury-Micronutrients involved in bone health-How iron impacts bone health...2025-02-2533 minReal Fuel with SLSEP 34: Fiber for Endurance AthletesLet’s dive into fiber! Are you curious to learn more about fiber and its role as part of an endurance athlete's plate? If you deal with tummy troubles in or out of workout, learn why fiber intake, type and timing is something you should be looking at. In this episode I cover:-What is fiber-Types of fiber-New considerations when it comes to added fiber-Timing of fiber around workouts-Why more fiber isn’t always better-Fibers role in gut health-And so m...2025-02-1837 minReal Fuel with SLSEP 33: Micronutrient Series: AntioxidantsAntioxidants are talked about for their powerful properties that help fight inflammation but how does this relate to you as an endurance athlete? Get a little nerdy and dive into the science behind antioxidants, how it relates to our desired training adaptations, and take away some practical applications to better support your body as an athlete! In this episode I dive into:What are antioxidants?Why do they matter?What are free radicals and oxidative stress?The difference between untrained and well-trained individualsShould you be supplementing with antioxidants?And so much more!...2025-02-1130 min