Advertise on podcast: The Fuel Run Recover Podcast

In this episode, I’m joined by Melanie Cote, the creator behind The Curvy Runner, and Fuel Train Recover Club member, to share her honest and inspiring journey into running. From starting with one-minute intervals to crossing the finish line of her first half marathon at RunDisney. Melanie opens up about what motivated her to start running, why she chose to share her journey online, and how embracing a body-positive, joy-first approach completely changed her relationship with movement. We dive into her first half marathon training cycle, the mistakes she made, what surprised her most, and the moments she’s most proud of along the way. We also get into the fueling side of things, like how Melanie realized she needed extra support, what nutrition advice she had to unlearn, and the changes she made to her fueling that paid off on race day. From carb loading and race-morning breakfast to pacing, mid-race fueling, and recovery, Melanie shares the real, behind-the-scenes details runners are always curious about. This conversation is a powerful reminder that running doesn’t have to be about punishment, shrinking your body, or chasing perfection. It can be about confidence, consistency, and showing up exactly as you are. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Hydration advice for runners has long been based on averages, assumptions, and trial-and-error. But what if you could actually see your sweat and electrolyte losses in real time? In this episode, I’m so excited to be joined by Meridith Cass, Founder and CEO of Nix Biosensors. Meridith Cass is the Founder and CEO of Nix Biosensors, a pioneering health tech company that developed the world’s first consumer-ready biosensor for real-time hydration monitoring. Under her leadership, Nix has been recognized by TIME's Best Inventions, Runner’s World Gear of the Year, and the CES Innovation Awards, and is transforming how athletes, military personnel, and everyday consumers manage hydration and performance. Prior to founding Nix, Meridith held leadership roles in healthcare and venture-backed startups, and earned her MBA from Harvard Business School. She is a passionate advocate for personalized health, data-driven recovery, and the future of wearable biosensing. In this episode, we cover: The origin of Nix Biosensors and how a marathon experience led Meridith Cass to rethink hydration and electrolyte guidance How the Nix Biosensor works, what it measures, and why real-time sweat data is a game-changer for athletes Who sweat testing is most useful for, what athletes can realistically learn from their data, and common mistakes in interpretation How to turn sweat and sodium data into a practical hydration plan for training and racing The future of hydration science and how wearable biosensing could change the way everyday runners fuel and perform. Looking for the resources mentioned in today's episode? ⁠⁠⁠⁠⁠Get your free fueling audit here!⁠ Curious what your sweat data looks like? Get 15% off the Nix Biosensors using my exclusive promo code SHNATIUK15. Learn more and grab yours at nixbiosensors.com If you’re tired of guessing your hydration and electrolyte needs, this is one of the most powerful tools you can add to your training toolbox.

Welcome to Season 4 of the Fuel Run Recover Podcast! Whether you’ve been here since Season 1 or you’re brand new, I’m so glad you’re listening. To kick off this season, we’re starting with a controversial question I see all over social media: Should women stop running? Short answer: No. Longer answer: let’s talk about why people say this, where the hormone fear-mongering comes from, and what actually matters for women’s health. In this episode, we cover: The long history of women being discouraged or banned from running Why outdated beliefs about women’s bodies still show up today Claims about cortisol, hormones, and running, and what the science really says Why underfueling and poor recovery are the real issues, not running itself We break down how problems like missed periods, fatigue, weight changes, and burnout are most often linked to low energy availability, not running as a sport. Running isn’t “bad” for women, it just needs to be supported with adequate fuel, rest, and recovery. If you love running, keep going. If you don’t love running, it’s okay to choose something else. And if you’re unsure whether your training and nutrition are truly supporting your health and performance, I’d love to help. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for limited spots in my personalized⁠ ⁠1:1 coaching ⁠⁠programs.

Today we're talking about fueling for short workouts and races, yes even if you don't technically 'need to'. There’s a trend I keep seeing online—runners bragging about how little they fuel or hydrate during long runs or races, flexing about fasted workouts, and downplaying the need for carbs or hydration. Even some running books and coaches still promote training in a glycogen-depleted state. So in this episode, we’re unpacking it all. You’ll learn why some runners are drawn to the "no fuel, no hydration" mentality, and why others prioritize performance, enjoyment, and longevity in the sport. Spoiler alert: it’s not about who’s right or wrong—it’s about different perspectives, beliefs, and goals. As a running coach and dietitian, I’m here to break down why fueling—even for workouts or races you technically could complete without it—can be a total game-changer for performance, recovery, and enjoyment. In this episode, I cover: -Why some runners love “the grind” and prefer to train or race with as little support as possible -A contrasting mindset: optimizing performance and enjoying the experience-The science behind why carbs improve performance in endurance sports -Why hitting the wall, walking the last few miles, or constantly bonking could be a fueling issue -How under-fueling can negatively impact muscle mass and body composition -The importance of gut training during your workouts—not just on race day -The truth about fasted training and glycogen depletion -Why even short races like 10Ks and half marathons can benefit from fuel and hydration strategies -Practical reasons to fuel during training (gear, logistics, GI practice, etc.) Whether you’re newer to running or a seasoned pro, this episode will help you reflect on your approach to fueling and why the “just because I can doesn’t mean I should” mindset might be worth exploring. 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 brand-new ebook⁠⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠⁠, my group program⁠⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠⁠ or apply for personalized⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠this season.

Setting goals is one of the most powerful ways to stay motivated and make progress as a runner. But how do you set goals that actually stick? In this episode, we’re diving into how to set SMART goals, the different types of running goals, and the strategies that will help you stay on track. Whether you’re aiming for a new PR, increasing your endurance, or simply building a more consistent running habit, this episode will give you the tools to turn your running dreams into reality. What You’ll Learn in This Episode: ✔ The different types of running goals (outcome, performance, process) and how they work together ✔ How to use the SMART goal-setting framework to set goals that are achievable and meaningful ✔ The power of your WHY and how it keeps you motivated when things get tough ✔ The importance of breaking your goal into action steps and tracking progress ✔ Why accountability, flexibility, and self-compassion are key to long-term success 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 brand-new ebook⁠⁠⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠⁠⁠, my group program⁠⁠⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠⁠⁠ or apply for personalized⁠⁠⁠⁠ ⁠1:1 coaching ⁠⁠⁠⁠⁠this season.

If you’ve been wondering why your running progress has stalled—or why you’re doing everything right but still not seeing results—this episode is for you. Today, I’m sharing 5 hard truths runners need to hear. These might sting a little, but I promise they come from a place of support (and science). Sometimes the biggest thing standing in the way of progress isn’t motivation or discipline—it’s habits that need a serious reset. In this episode, I break down the most common mistakes I see as a sports dietitian and coach, including: Why your mileage might be too low for your goals Why running slower could actually make you faster How timing your nutrition can make or break your performance The truth about strength training intensity Why recovery isn’t optional—it's non-negotiable Whether you're training for your next race or just trying to stay consistent, these truths will challenge the way you think about your training, fueling, and recovery. Let’s cut through the noise and get real about what it actually takes to become a stronger, faster runner. 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 brand-new ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my group program⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

Some running advice sounds good, until it starts holding you back. In this myth-busting episode, we’re tackling three popular pieces of running advice that could actually be sabotaging your performance, recovery, and relationship with running. Join me as I break down: Why running fasted to burn more fat isn't as effective as it sounds The truth behind “train low, race high” and who that strategy is actually for How the belief that “lighter is faster” can lead runners down a dangerous path If you’ve ever questioned your fueling strategy, chased weight loss to improve performance, or felt confused about carb timing—this episode is for you. Let’s clear up the confusion and help you fuel smarter, train stronger, and recover better. 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 brand-new ebook⁠⁠ ⁠Fuel Smarter, Run Stronger⁠⁠⁠, my group program⁠⁠ ⁠The Fuel Train Recover Club,⁠⁠⁠ or apply for personalized⁠⁠ ⁠1:1 coaching ⁠⁠⁠this season.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance. In this episode, I break down: ✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough ✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery ✅ Why carbohydrate balance is key for performance and protecting your protein intake ✅ The role of macronutrient balance and micronutrients in keeping you running strong ✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for personalized⁠ ⁠1:1 coaching ⁠⁠this season.

Ever wonder why your body seems to give out before your mind does… or why some days you feel mentally done before your legs are? In this episode, we’re diving deep into fatigue in running — what causes it, how your brain and body contribute, and most importantly, what you can do to delay it and improve your performance. You’ll learn: What fatigue actually is and how it shows up during a run Why we can’t just run as fast as we want for as long as we want The difference between physical and mental fatigue (and why you need to address both) The key models and theories that explain why fatigue happens Why fatigue isn’t just about muscles or mindset — it’s multifactorial Practical strategies to improve your fatigue resistance through training, fueling, hydration, and mental techniques Whether you’re training for a race or just trying to enjoy your long runs more, this episode is packed with actionable tips to help you feel stronger, more resilient, and better prepared to push through the tough moments. 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 brand-new ebook⁠ ⁠Fuel Smarter, Run Stronger⁠⁠, my group program⁠ ⁠The Fuel Train Recover Club,⁠⁠ or apply for personalized⁠ ⁠1:1 coaching ⁠⁠this season.

In this final episode of Season 3, I’m sharing my full year-in-review: the highs, lows, lessons, and everything in between across my running, family life, and business. This year was a big one. I found my groove again postpartum, trained for and completed my first marathon since having twins, and nearly hit an all-time high for annual mileage. I also navigated lingering pelvic floor issues, the realities of marathon training while camping with toddlers, and the constant juggle of recovery, parenting, and work. There were so many moments that reminded me why I love running, and a few that reminded me just how hard it can be. On the personal side, watching my boys grow from babies to busy toddlers has been the most joyful part of my year, alongside some tough moments. Inside the business, Season 3 brought incredible conversations on the podcast, huge wins for my 1:1 clients and Fuel Train Recover Club members, and the launch of new resources like the Runners Fueling Audit and my Fuel Smarter, Run Stronger ebook. I also learned a lot about my own capacity as a mom and coach, and made strategic upgrades to the Club to create a more sustainable, high-quality coaching experience. I’m also sharing what I’m most excited about for 2026 — from chasing a faster half marathon PB, to exploring new marketing channels, to some very special guests already lined up for Season 4. And don’t worry: while I’m on break, I’ll be re-releasing some of the top episodes from this season so you have plenty to listen to. Thank you for being here through another amazing season. I can’t wait to bring you even more amazing conversations and deep dives in season 4! 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for limited spots in my personalized ⁠1:1 coaching ⁠programs.

How fast can you really get as a runner? Today we’re digging into your true performance potential — what’s genetic, what’s trainable, and what free race-day strategies most runners never take advantage of. We’ll talk about: Why two runners with the same plan can progress at totally different rates The role genetics play (and why they don’t determine whether you can be a strong runner) How personalized, consistent training creates year-over-year gains What the research says about long-term improvements for recreational runners The key strategies you might be leaving on the table that can be costing you your PRs. Hydration mistakes that can make or break your race How these strategies combined can translate into real minutes off your next marathon If you’ve ever wondered what you’re actually capable of, this episode will show you just how much potential you might be leaving on the table. 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or apply for personalized ⁠1:1 coaching ⁠this season.

Strength training is one of the biggest pain points runners struggle with — when to do it, how to do it, and how to fit it in without feeling overwhelmed. And with endless YouTube videos, reels, and online advice… it’s no wonder most runners don’t know where to start. In this episode, I break down the exact steps to finally make strength training work with your running. You’ll learn: Why you need to make time, not find time, for strength The key goals your strength plan should support How to choose exercises, sets, reps, and progressions (without overthinking it) Why so many runners stall out — and the simple fixes that actually work How to avoid trying to chase every goal at once What periodization really looks like for runners who want long-term progress If you’ve ever wondered how to schedule strength, build muscle, run faster, and prevent injuries without burning out, 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this winter.

In this very special episode of The Fuel Run Recover podcast, join me and my past client (and now host for the day!) Dawn Williams, who flips the mic and interviews me about my experience running the 2025 TCS New York City Marathon. We chat about what it was like to train for nearly a year while juggling twin toddlers and a business, the emotional rollercoaster of race day, and all the little moments that made NYC so unforgettable — from the electric energy of the 1 million + spectators to a very costly post race mistake that I'd never make again. You’ll hear about my fueling strategy, how I managed recovery, what I’d do differently next time, and why this race truly lived up to the hype. 🎧 Tune in for a behind-the-scenes look at the world’s biggest marathon — mom edition! 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

You crossed the finish line of your goal race!... Now what? In this episode, I’m walking you through what to do in the days and weeks after your big race. From celebrating your accomplishment (even if things didn’t go to plan) to refueling, reflecting, and deciding what’s next, I’ll help you recover mentally and physically so you can come back stronger for your next goal. We’ll cover: ✅ Why celebrating matters — even after a “bad” race ✅ The 48-hour rule for processing post-race emotions ✅ How to do a meaningful race debrief (and what questions to ask) ✅ Why you shouldn’t rush to sign up for your next marathon ✅ How to think long-term about your running goals Whether you crushed your PR or hit a wall, this episode will help you reset, learn, and plan your comeback the smart way. 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠ to get you race ready for your upcoming event!

I recently saw a Facebook post about a marathon handing out coke at one of their aid stations. In the comments section, some runners swear by it, others say it’s a GI disaster waiting to happen. So… what’s the truth? In this episode, we break down the science of fueling your runs with a sugar-sweetened beverage like Coke — how it compares to sports drinks like Gatorade, what happens in your gut when you drink it mid-run, and when it might actually work as a budget-friendly option. You’ll learn: How Coke stacks up nutritionally against Gatorade Why its might not actually be the best kept secret in marathon nutrition How to safely experiment with it (if you want to try!) Tips for balancing your fluids and electrolytes during long runs 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 brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.