Dear Runner Bod,

Does your personal trainer know best?

22 Dec 2025

Contributed by Lukas

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments c...

How to Feel Good in Your Skin During the Holiday Mayhem

15 Dec 2025

Contributed by Lukas

Between the travel, sugar cookies, and social chaos, it’s easy to feel off-kilter this time of year. In this episode, I’m sharing four science-bac...

Thin at All Costs: The Wellness Lie No One’s Talking About

08 Dec 2025

Contributed by Lukas

Lately, your feed might be full of “wellness” influencers suddenly crediting their transformation to GLP-1 meds. But here’s the thing: when heal...

The Silent Performance Killer Hiding in Women’s Running

01 Dec 2025

Contributed by Lukas

Most women runners think RED-S is something that happens to “other athletes.” In reality? It’s one of the most common reasons female runners st...

Stop Calling Sugar ‘Addictive.’ Start Fueling Smarter.

24 Nov 2025

Contributed by Lukas

In this episode, I’m breaking down one of the most misunderstood topics in nutrition: sugar. We’re unpacking why sugar isn’t inherently bad for...

Does "Too Many Carbs" Cause Diabetes? with Madalyn Vasquez MS RD CDCES

17 Nov 2025

Contributed by Lukas

Madalyn and I talk all things CARBS!! She shares about the purpose that carbs serve, how not all carbs are created equal and how you can use them to b...

"Rest Like a Runner: The Science of Why Time Off Makes You Faster"

10 Nov 2025

Contributed by Lukas

You’ve crossed the finish line — now what? Before you jump into the next training block, let’s talk physiology. In this episode, I’m breaking ...

When Life Gives you Lemons on Race Day

03 Nov 2025

Contributed by Lukas

Sometimes race day doesn’t go the way you trained for. In this episode, I open up about my September half marathon — the disappointment I felt cro...

The Dark Side of ‘Calories In, Calories Out’ for Women Who Run

27 Oct 2025

Contributed by Lukas

You’ve been told that “calories in, calories out” is the holy grail , but for female runners, that formula can quietly tank your metabolism, mes...

"Fake it til you make it" with Elizabeth Clor

20 Oct 2025

Contributed by Lukas

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may...

"I need to lose weight to run." Truth Bombs with Dr Lisa

13 Oct 2025

Contributed by Lukas

This week I talk to Dr. Lisa Folden about how fitness and health looks different for everyone and how our bodies are supposed to change. It can be cha...

3 Essential Tips for Crushing Your Big Race

06 Oct 2025

Contributed by Lukas

Nervous about your big race? Don’t worry—I’ve got lots of tried-and-true tips to help you feel prepared, fueled, and confident on the starting l...

Training Update: Fall Half Marathon, Heat Struggles & Fueling Fixes

29 Sep 2025

Contributed by Lukas

This week on Dear Runner Bod, I’m sharing a behind-the-scenes update on my training for my upcoming fall half marathon. Spoiler: my body has never b...

Top 3 Carb Loading Mistakes I See in Runners

22 Sep 2025

Contributed by Lukas

Think carb loading means eating a giant bowl of pasta the night before your race? Think again. In this episode of Dear Runner Bod, I’m breaking down...

Finding Joy in Training with Dr Victoria Sekely

15 Sep 2025

Contributed by Lukas

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabb...

Gels vs the candy aisle!!

08 Sep 2025

Contributed by Lukas

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the s...

Detoxing Your Run: Reducing Estrogen Exposure & Supporting Hormone Health

01 Sep 2025

Contributed by Lukas

We’re talking estrogen—but not just the kind your body makes. Today’s episode dives into exogenous estrogen exposure—from birth control pills ...

Your Nervous System: The Hidden Coach Behind Every Workout

25 Aug 2025

Contributed by Lukas

Think your legs, lungs, and muscles are running the show? Think again. In this episode, we pull back the curtain on your nervous system — the ultima...

Cranking Up Training & Carb Intake

18 Aug 2025

Contributed by Lukas

In this episode, I’m diving into my training prep for the fall races and sharing how I’m adjusting my nutrition to keep up with my added mileage. ...

Adequate Calories vs Carbs - Can you have one without the other?

11 Aug 2025

Contributed by Lukas

In this episode of Dear Runner Bod, we tackle a big question: Can you fuel your body with adequate calories while skimping on carbs? Calories are cruc...

Insulin Resistance in Female Runners

04 Aug 2025

Contributed by Lukas

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we ha...

Nursing as a Mother Runner: The First Year

28 Jul 2025

Contributed by Lukas

In this episode, I dive into the ins and outs of nursing during the first year of motherhood, all while balancing the demands of being a runner. Wheth...

Why You're Hitting the Wall on Long Runs (& What to Do About It)

21 Jul 2025

Contributed by Lukas

Feel like you're crashing mid-run…even though you're following a plan and doing “all the right things”? This episode breaks down the real reason...

Fueling Through the Feels: 11 Months Postpartum & Still Eating like an Athlete

14 Jul 2025

Contributed by Lukas

In this episode, I get honest about postpartum body image/hair regrowth, eating on the CONSTANT go with an almost-toddler, and how I’m still priorit...

How to Actually Eat Enough Protein

07 Jul 2025

Contributed by Lukas

I am talking all about protein and how to hit high protein goals. I share some of the things I have been doing to meet my protein needs as a new mom w...

Why weight gain isn’t the end of your speed

30 Jun 2025

Contributed by Lukas

Wait—can gaining weight help you run faster? Yes, well, it depends! In this episode, Serena breaks down what really matters for speed, endurance, a...

Running Stronger After Baby: Annie Kay’s Story of Healing & Hustle

23 Jun 2025

Contributed by Lukas

This week, I’m joined by runner, mom, and Olympic Trials hopeful Annie Kay for a powerful conversation about how her relationship with running has e...

Why ‘Slow’ Isn’t a Dirty Word with Katie of Slow Girls Run Club DC

16 Jun 2025

Contributed by Lukas

What if slow wasn’t something to hide, but something to celebrate? In this episode, I’m joined by Katie, the powerhouse behind Slow Girls Run Club...

Leaving Amazon (and the Bad Body Image Trap)

09 Jun 2025

Contributed by Lukas

Ever find yourself hitting checkout on Amazon after seeing an influencer rock a cute dress while you’re going through a tough body image day? Yeah…...

Running in Hot and Humid Temps: What You Need to Know

02 Jun 2025

Contributed by Lukas

Summer running is here, and if you're drenched in sweat by mile 2, it's time to level up your hydration game. Spoiler alert: just drinking more water ...

You’re Still a Runner in the Off-Season: Why Bikini Diets Undermine Your Fall PRs

26 May 2025

Contributed by Lukas

 Off-season doesn’t mean off-identity. In this episode, I’m diving into why embracing your identity as a runner year-round is essential—especia...

How 7 Marathons in 7 Days Sparked a SVRY Revolution

19 May 2025

Contributed by Lukas

Ever wonder what it takes to run 7 marathons in 7 days... through the Sahara Desert? 🌵☀️ Yeah, me too—so I asked someone who actually did it....

Food Freedom Freak-Out? Here's Why That Happens

12 May 2025

Contributed by Lukas

In this week’s podcast episode, I’m diving into the psychology behind why ditching diets can feel so uncomfortable—and why those freak-outs are ...

When the Voice in Your Head Says Quit with Dr. Mitchell Greene

05 May 2025

Contributed by Lukas

This week on the podcast, I sat down with Dr. Mitch Greene, author of Courage Over Confidence, to talk about how negative self-talk derails so many ru...

Turns Out My Garmin Isn’t a Coach

28 Apr 2025

Contributed by Lukas

I did it… I hired a running coach. 😳💪 After months of trying to “figure it out” on my own postpartum — and getting stuck in the injury &...

Healing Metabolism isn't a Sprint, it's an ULTRAMARATHON

21 Apr 2025

Contributed by Lukas

In this episode, I’m breaking down why metabolic recovery is more like a trail ultra than a 5K —and what most runners miss when trying to “fix”...

Abby Pollock on Becoming a (Mother) Runner

14 Apr 2025

Contributed by Lukas

I am talking with Abby Pollock, she is an engineer turned fitness trainer and mother. With a combined following of over 1.5M, she leads her community ...

Serena's Postpartum Half (the BEFORE & AFTER!)

07 Apr 2025

Contributed by Lukas

I ran my first half marathon postpartum! I recorded part of the episode before my race and I shared all the feelings and concerns I was having before ...

"Fake it til you make it" with Elizabeth Clor

31 Mar 2025

Contributed by Lukas

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being a runner that may...

The First 8 Weeks: Nursing, Postpartum Recovery & Nutrition

24 Mar 2025

Contributed by Lukas

I am talking about early weeks postpartum and postpartum nutrition. I share my experience and what my calorie needs were during that time. I give you ...

Buh-bye shame & HELLO consistency

17 Mar 2025

Contributed by Lukas

We are going to talk about shame today. Sometimes you might not even know you are doing it, but there is a lot of shaming in the running community. I ...

"If I stop dieting, I'll overeat."

10 Mar 2025

Contributed by Lukas

Have you ever thought, "If I delete my tracking app or stop counting my macros, I will overeat!" This is what we are talking about today on the pod. I...

Gels vs the candy aisle!!

03 Mar 2025

Contributed by Lukas

I am talking about intra run fueling, I have started doing my long runs again and I am very excited to start intra run fueling again. I give you the s...

Do you REALLY need that rest day?!

24 Feb 2025

Contributed by Lukas

I am answering the question, "How do you know when you can trust your body when it is asking for rest?" This was asked from a member in Eat Like An At...

The Fat Adapted Running Community Forgot This

17 Feb 2025

Contributed by Lukas

I am talking this week about how you need to stop running (or having a hard workout) on an empty belly. I debunk the most common questions on why peop...

Training During Pregnancy with Samantha Christy ACSM RD

10 Feb 2025

Contributed by Lukas

I am talking with Sam Christy, she is a registered dietitian, body-neutral personal trainer, and founder of Triple A Wellness in Cleveland, Ohio whos...

Is bread 3x a day okay?

03 Feb 2025

Contributed by Lukas

I am answering the question, "Is it okay to eat bread 3 times a day?" I posted something recently and someone made a comment on how eating this certai...

How long should you run to take intra-run fuel?

27 Jan 2025

Contributed by Lukas

I am talking about fueling during long runs. I share how I am working on my comeback season to get ready for a half marathon after pregnancy. I share ...

Three tips to speak kinder to your body

20 Jan 2025

Contributed by Lukas

We are diving into body image and how to be kind to your body. I share my experience with body image and how I have had to work through it again after...

Good for your GUT

13 Jan 2025

Contributed by Lukas

I am talking about gut health. I explain what healthy/good bacteria is, why we need it in our colon, what it can do for you when you have it in your b...

Ditching "Earn it or Burn It"

06 Jan 2025

Contributed by Lukas

I am talking about ditching the earn it or burn it mentality. I dive into why we need to ditch the I need to earn my food or burn off my food. I share...

Fasted & Low Carb Periodization for PRs

30 Dec 2024

Contributed by Lukas

I am talking about fasted runs and low carb periodization that we hear about on social media. I am sharing the science and information about these top...

When it comes to weight loss you have three choices

23 Dec 2024

Contributed by Lukas

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and con...

Bingeing while Post-Partum

16 Dec 2024

Contributed by Lukas

I am sharing about my experience with food, nutrition, and some disordered-ish behaviors that came up for me post-partum. This episode isn't just for ...

America's ToXiC FoOd SyStEm

09 Dec 2024

Contributed by Lukas

We are living in a climate where people are spreading a lot of misinformation around food and making people feel really scared to eat. Since we are fe...

Serena's Natural Birth Story

02 Dec 2024

Contributed by Lukas

I am sharing my birth story because there can be so much negative talk around pregnancy and birth. I wanted to share my story because it is empowering...

A response to Oprah's Weight Loss Special

25 Nov 2024

Contributed by Lukas

I have a lot of thoughts and feelings about this special. Let's talk about the science behind the weight loss injections as well as what Oprah had to ...

Cycle Syncing your Workouts & Nutrition

18 Nov 2024

Contributed by Lukas

I have been going on a journey for the last two years of learning about women's hormone health. I am sharing about syncing your workouts, nutrition an...

Overestimating what you can do in a day?

11 Nov 2024

Contributed by Lukas

Are you trying to balance running and life? I share how I am trying to balance these two things right now. We as women always seem to prioritize every...

Does your personal trainer know best?

04 Nov 2024

Contributed by Lukas

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments c...

How to Actually Eat Enough Protein

28 Oct 2024

Contributed by Lukas

I am talking all about protein and how to hit high protein goals. I share some of the things I have been doing to meet my protein needs as a new mom w...

Insulin Resistance in Female Runners

21 Oct 2024

Contributed by Lukas

I have gotten a lot of questions on Instagram about insulin resistance. I share what insulin is, how it impacts our bodies and what it does when we ha...

The "Crappiest" (Literally) Diet Foods for Runners

14 Oct 2024

Contributed by Lukas

I have lived through the "crap" of diet/low calorie foods for runners. I go over my top 5 foods I have found to be the worst and I also touch on why t...

I lost weight & got faster; does thin = fast for me?

07 Oct 2024

Contributed by Lukas

I got this question on Instagram and I wanted to talk about it on the pod. "What happens if you do lose weight and you are a runner and you get faster...

Does staying in 'fat burning zone' help you lose weight?

30 Sep 2024

Contributed by Lukas

I am talking about how to stay in the 'fat burning zone' and, if you want to lose weight, do you have to workout in the fat burning zone? I used to be...

The one about low ferritin & iron deficiency anemia

23 Sep 2024

Contributed by Lukas

I am talking about how being a female runner sets you up to have nutrient deficiencies that make it harder for your body to have energy to do basic bo...

Behind the Scenes Hormones Edition: Your Bod + Energy Restriction

16 Sep 2024

Contributed by Lukas

There is a "calm before storm" so to speak when you restrict food and how it impacts your body. I am sharing the science behind what happens to your h...

Seasons of Life & Running

09 Sep 2024

Contributed by Lukas

I am going to share how my season of life & running are changing for me. I don't know how things are going to change after I give birth. Having th...

Performance Mocktail & Drinking Your Calories *GASP*

02 Sep 2024

Contributed by Lukas

Have you heard of these phrases, "don't drink your calories" or "that drink has empty calories." I break down how I used to follow this rule and now h...

A lil' bone fracture with that low carb diet?

26 Aug 2024

Contributed by Lukas

I am talking about bone health and low carb dieting. We live in a world where women are obsessed with losing weight as quickly as possible. It can be ...

Running Faster at Any Size with Amy Haas

19 Aug 2024

Contributed by Lukas

I am talking with Amy Haas, she is a 30 year old runner who loves to run, have fun, and get shit done. She has been running for about 10 years & h...

Pregnancy Body Image Struggles

12 Aug 2024

Contributed by Lukas

I am talking about body image in pregnancy. Now, if you never plan on being pregnant or those days are behind you, the healing journey is still going ...

Stop Run-Specific-Strength-Training! And Do This Instead with Dr. Kate Bochnewetch PT, DPT, CSCS

05 Aug 2024

Contributed by Lukas

I am talking with Kate about strength training and run coaching. Kate is a physical therapist, run, and strength coach primarily working with runners ...

Getting Stronger in Body & Soul with Holly Martin

29 Jul 2024

Contributed by Lukas

I am talking with Holly, she is a top-of-the-line personal fitness trainer and run coach, based in Nashville, TN. She is also certified by the Nationa...

The one for you if your doctor told you to go low carb during perimenopause

22 Jul 2024

Contributed by Lukas

What do you do if your doctor tells you to go on a diet? They are not trained on nutrition and should be referring to a dietitian. I had some members ...

Are you afraid of little ole' you?

15 Jul 2024

Contributed by Lukas

I am talking all about mindset. Specifically self sabotage and old belief systems that hold us back from becoming better versions of ourselves. This c...

Ditching Digestive Issues & Physical Pain through Lifestyle with Jill Moellering, NTP

08 Jul 2024

Contributed by Lukas

I am talking with Jill Moellering, she is an intuitive eating coach and certified Nutritional Therapy Practitioner helping women create strong healthy...

Appetite zapped in the heat or after a workout?

01 Jul 2024

Contributed by Lukas

It has been so hot where I live!! Why does our appetite get suppressed or reduced while training? This is really common when we are training, especial...

Real Food Runner Fuel

24 Jun 2024

Contributed by Lukas

I am talking about using real food to fuel your long runs. I breakdown the pros and cons between manufactured sports products vs non-manufactured spor...

Is No Period No Problem? with Maddi Osburn RD

17 Jun 2024

Contributed by Lukas

I am talking with Maddi who is a Registered Dietitian Nutritionist. She is the owner of Flexible Nutrition, a group nutrition private practice, where ...

When it comes to weight loss you have three choices

10 Jun 2024

Contributed by Lukas

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and con...

"But I am worried about your hEalTh"

03 Jun 2024

Contributed by Lukas

I am talking about body shaming. I share about some experiences I have had lately with my Instagram reels. I have a lot to say about this and how it's...

Period Poops & Long Runs

27 May 2024

Contributed by Lukas

I am talking about what it is like to run on your period and have period poops. I explain what period poops are and what you can do to help prevent it...

Running in the Second Trimester: Tips & Tricks!

20 May 2024

Contributed by Lukas

I am sharing my experience during my second trimester while training for my half marathon. I talk about how I changed my training plans by listening t...

Running in the First Trimester: Tips & Tricks!

13 May 2024

Contributed by Lukas

I am sharing first trimester nutrition and how it impacts training and running. I share my experience during my first trimester. I talk about hydratio...

Yes, you can wear "just" the sports bra if you want!!

06 May 2024

Contributed by Lukas

The weather is heating up here in the Northeast and it is time to start wearing just the sports bra on my runs. I am giving you a sneak peek on this e...

Pelvic Floor Therapy is for MORE THAN just Mother Runners with Dr Victoria Clement

29 Apr 2024

Contributed by Lukas

I am talking with Dr. Victoria Clement, she is a physical therapist that specializes in pelvic floor, perinatal, and orthopedic/athlete rehab in the P...

Running in Hot and Humid Temps: What You Need to Know

22 Apr 2024

Contributed by Lukas

Why does running in hot and humid weather make perceived effort feel so much harder? I am talking about hot weather and humid running. I give you tips...

Runners Who Lift: The What, Why & How

15 Apr 2024

Contributed by Lukas

Let's talk about running and lifting. I talk about how lifting can help your nervous system and how it can make you a better runner. I share my curren...

Finding Joy in Training with Dr Victoria Sekely

08 Apr 2024

Contributed by Lukas

I talk with Dr. Victoria Sekely, she is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabb...

Is it ever helpful to track your calories?

01 Apr 2024

Contributed by Lukas

Do you wonder if you are eating enough? You might be thinking you should start tracking your calories. In this episode, I talk about the calorie track...

A response to Oprah's Weight Loss Special

25 Mar 2024

Contributed by Lukas

I have a lot of thoughts and feelings about this special. Let's talk about the science behind the weight loss injections as well as what Oprah had to ...

A Body Neutral Personal Trainer's Take on "Composition Body Scans" with Sam Christy, RD, ACSM

18 Mar 2024

Contributed by Lukas

I am bringing Sam Christy back on the pod for this episode! Sam is a registered dietitian, body-neutral personal trainer, and founder of Triple A Well...

Go get yourself some 'empty calories'

11 Mar 2024

Contributed by Lukas

I keep hearing people talk about empty calories. So we are going to talk about what it means and how it is helping you or not helping you. I also tell...

Does your personal trainer know best?

04 Mar 2024

Contributed by Lukas

Why do you feel so dissatisfied with your body? I am talking about when I went into a gym for a free personal trainer assessments. These assessments c...

Self-care Tips for Empathic Runners with Talia Follador RD

26 Feb 2024

Contributed by Lukas

I am talking with Talia Follador, she is a Registered Dietitian Nutritionist and owner of Follador Nutrition Services LLC, where she provides virtual ...

"Fake it til you make it" with Elizabeth Clor

19 Feb 2024

Contributed by Lukas

This week I interview Elizabeth Clor and we talk about what it means to be a runner. She has a different way of thinking about being runner that may n...

What was your body really made for?

12 Feb 2024

Contributed by Lukas

I share a little bit more of my story and how I have grown from positive reinforcement from others to not worrying about what others say about my body...

Biofeedback & Running - What it means for you!

05 Feb 2024

Contributed by Lukas

How do we use biofeedback with food freedom? I talk about which feedback to look at and I give you some ideas on how to use the feedback you get and i...

BMI is bullsh*t & why you should care

29 Jan 2024

Contributed by Lukas

Let's talk about why BMI doesn't indicate health. We as runners can get worried when we are told that our BMI is too high and we need to lose weight i...