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The Fuel Run Recover Podcast: Daily Summaries Delivered
by Stephanie Hnatiuk
Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise.
Latest Episodes
The most recent episodes — sign up to get AI-powered summaries of each one.
- 3 days ago25 min
Why You're Not Getting Faster (it might be your fueling)
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 scheduleHow daily fueling impacts workout quality, recovery, and injury riskThe importance of meal timing before and after runsWhy carbohydrates are essential for speed workouts and higher-intensity trainingHow to fuel long runs for stronger finishesThe biggest mistakes runners make with carb loadingWhy practicing your race fueling strategy during training mattersHow hydration impacts performance—and why it may be the real cause of late-run stomach issuesIf 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.
- 1 weeks ago39 min
What is it really like working with a Sport Dietitian?
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 dietitianWhy nutrition coaching isn't about perfection or restrictive eatingDifferent ways to assess your nutrition (without obsessively tracking calories)The role of mindset, diet culture, and your relationship with food in long-term successWhy sustainable nutrition plans must fit your real life—not someone else'sThree real client case studies and the nutrition strategies we're using togetherHow personalized coaching helps runners improve performance, energy, recovery, and body compositionWhether 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.
- 2 weeks ago50 min
Are You Holding Yourself Back From Reaching Your Goals? (re-release)
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 willpowerHow to recognize self-sabotaging behaviors in your running, nutrition, and recovery routinesCommon thought patterns that keep runners stuck (hello, all-or-nothing mindset)The role of identity, limiting beliefs, and fear of failure or successHow friends, family, and social dynamics can unintentionally fuel self-sabotagePractical steps to break free from these habits and move toward your goals with confidenceLooking 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.
- 3 weeks ago26 min
The Real Reasons You Aren't Meeting Your Nutrition Goals
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.
- Jun 30, 202620 min
When Should You Start Training Your Gut?
When Should You Start Training Your Gut for Race Day?If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.Spoiler alert: waiting until your longest runs or race week is probably too late.Whether you're training for a half marathon, marathon, or ultra, your fueling strategy deserves the same attention as your training plan. We break down how to build gut tolerance, test products effectively, practice carb loading, and create a fueling plan that leaves you feeling confident when you step up to the start line.Why gut training should start when your training plan startsThe role of gut training in preventing bonking, dehydration, and GI distressHow long it takes to effectively train your gutWhy starting small and progressing gradually is keyHow to determine your race-day fueling and hydration needsThe importance of understanding race logistics and aid station supportWhy you shouldn't write off a fuel product after one bad runHow to test and troubleshoot different fueling optionsWhy midweek runs can be great opportunities to practice fuelingCommon mistakes runners make when trying new productsHow to incorporate carb loading into your training cycleTurning your final long runs into full race-day dress rehearsalsYour fueling strategy shouldn't be an afterthought.Just like your muscles, heart, and lungs adapt to training, your digestive system adapts too. The earlier you start practicing your race-day fueling and hydration plan, the more confident you'll be when it matters most.By the time race week arrives, you should already know what you're eating, drinking, carrying, and fueling with, not still be scrambling to figure it out.The goal isn't perfection. The goal is showing up to the start line with a plan you've practiced, tested, and trust.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.
- Jun 23, 202633 min
Can Runners Balance Fueling for Performance with Intuitive Eating?
Can Runners Really Eat Intuitively?In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often misunderstood online.We also discuss how many runners find themselves caught between two extremes: rigid nutrition rules on one side and a "just eat whatever you want" interpretation of intuitive eating on the other. The reality is that fueling for performance doesn't have to live at either extreme.What intuitive eating is (and what it isn't)Why restrictive diets often fail long-termCommon misconceptions about intuitive eatingThe challenges of learning to trust your hunger and fullness cuesWhy runners have unique nutrition needs that can sometimes override intuitionSituations where hunger cues may not accurately reflect what your body needsHow training volume, hydration, recovery, and energy availability affect appetiteWhen calorie tracking can be a useful tool—and when it isn't necessaryHow to develop a healthier relationship with food while still pursuing performance goalsFinding a sustainable middle ground between structured fueling and food freedomYou don't have to choose between intuitive eating and sports nutrition.The goal isn't to follow rigid rules forever, nor is it to ignore your body's nutritional needs. Instead, it's about building the knowledge, confidence, and self-awareness to fuel appropriately for your training while maintaining a positive, flexible relationship with food.As runners, there are times when our hunger cues don't tell the whole story—whether we're carb loading before a race, fueling during a long run, or recovering after a hard workout. Understanding when to trust your body's signals and when to lean on nutrition knowledge is one of the most valuable skills you can develop as an athlete.If you're looking to fuel your running without food guilt, confusion, or restrictive dieting, this episode will help you better understand how to support both your performance and your relationship with food.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.
- Jun 16, 20261h 1m
The Truth About Supplements, Social Media Marketing, and Your Running Performance with Zoe Rom and Kylee Van Horn
Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.We explore why endurance athletes are uniquely vulnerable to supplement marketing, how social media algorithms amplify fear-based health messaging, and why the fundamentals of performance nutrition are often overshadowed by flashy products promising quick results.Whether you've ever wondered if you need the latest supplement, felt overwhelmed by conflicting nutrition advice online, or questioned whether you're doing enough to support your performance, this episode will help you think more critically about the messages you're seeing.Why supplement marketing is more powerful than ever in the age of social mediaHow algorithms reward fear, outrage, and oversimplified health adviceThe psychology behind why endurance athletes are drawn to supplementsHow influencer marketing blurs the line between recommendations and advertisementsThe rise of peptides, biohacking, and performance-enhancing trendsHow to evaluate health and performance claims with a critical eyeThe importance of focusing on sleep, nutrition, training, and recovery before supplementsPractical ways to curate your social media feed and protect your mental well-beingFollow Zoe and Kylee and the Your Diet Sucks Podcast @yourdietsuckspodLooking 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.
- Jun 9, 202628 min
Do Runners Really Need to Choose Between Fueling for Performance vs Weight Loss?
Are fueling for performance and fueling for fat loss really total opposites?In this episode, I’m breaking down one of the biggest misconceptions runners have about nutrition — the belief that you have to choose between improving your running and improving your body composition.We’re talking about:Why “eat less, run more” backfires for so many runnersThe problem with extreme calorie deficits and fasted runningWhy your running performance tanks when you underfuelThe biggest misconceptions around weight loss and running nutritionWhat proper fueling for performance and body composition actually have in commonHow timing, food quality, and recovery impact your resultsWhy the scale doesn’t always tell the full storyThe sustainable approach I use with runners inside my coaching programsIf you’re tired of feeling exhausted, ravenously hungry, frustrated with the scale, or stuck in the cycle of restricting and overeating, this episode is for you.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.
About The Fuel Run Recover Podcast
Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise.
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