It's my 38th birthday! 🎉

So we're doing something a little different on The Fuel Run Recover Podcast this week.

I asked you to send me your questions about running, fueling, business, motherhood, and life behind the scenes—and today, I'm answering them.

In this episode, we're chatting about:

• My most memorable finish line (and why it wasn't at an official race!)
• The fuel I personally reach for most often during long runs
• Whether runners actually need to use gels
• What returning to running after having twins really looked like for me
• My favorite race distance and the races still sitting on my bucket list
• The BIG running goal I'd love to accomplish someday
• Why I wasn't always a runner—and how I spent five years making the same training mistakes before finally having a breakthrough
• My favorite (and hardest!) parts of being a twin mom

This one's a little more personal, a little behind-the-scenes, and hopefully a fun way to celebrate another trip around the sun together.

Thanks for being here and being part of The Fuel Run Recover Podcast!

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

⁠Take the free Runner's Fueling Audit⁠

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

⁠Learn more about The Fueled Runner⁠

Sometimes the thing ruining your run isn’t your fitness, your fueling, or your training plan.

It’s your expectations.

In this episode, we’re talking about how the gap between what you expect a workout or race to feel like and what actually happens can completely change your experience — and even impact how well you perform.

We discuss:

• Why even a well-fueled, well-trained run can still feel hard

• How unrealistic expectations can turn a perfectly normal workout into a “bad” one

• Why better fueling or hydration may not feel as dramatic as you expected right away

• How exceeding your expectations can give you a huge mental boost

• The difference between an actual problem and simply having your expectations unmet

• How to set more realistic expectations before long runs, hard workouts, and races

• Why “feeling good” and “working hard” can absolutely coexist

If you’ve ever finished a run thinking, “Why did that feel so hard? I did everything right,” this episode will help you look at your training from a completely different perspective.

Because sometimes, nothing is actually going wrong.

The experience just didn’t match the picture you had in your head.

Ready to take the next step with your fueling?

Not sure what's working (or what's missing) in your current nutrition strategy? Start with my FREE Runner's Fueling Audit. In just 5 minutes, you'll identify the biggest gaps in your fueling and what to focus on next.

Take the free Runner's Fueling Audit

Ready to stop piecing together nutrition advice and build a fueling strategy that actually works for you?

The Fueled Runner is my 8-week nutrition program designed to help runners fuel better for their training, performance, recovery, and body composition goals—with the education, tools, and support to put it all into practice.

Learn more about The Fueled Runner

If you've ever adjusted your meals because your watch said you "earned" more calories, or wondered why you're tracking everything but still not seeing the results you want, this episode is for you.

In Part 2 of this calorie tracking series, we dive into three more common mistakes that can hold runners back from improving their performance, body composition, and relationship with food.

In this episode, we discuss:

• Why eating back your exercise calories can work against your training and weight loss goals

• The problem with relying too heavily on calorie burn estimates from your watch

• Why calorie tracking isn't nearly as accurate as many people think

• How to fuel before your hardest workouts instead of trying to "earn" your food afterward

• Why meal timing matters just as much as total calories

• Two simple strategies to transition away from calorie tracking while still eating with confidence

Whether you're currently tracking every bite or looking for a more sustainable way to fuel your running, this episode will help you spend less time obsessing over numbers and more time building habits that actually support better performance and long-term results.

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.