Real Fuel with SLS

Building An Injury-Resilient Runner: Why Strength Training is the Secret to Longevity in Running with Laura Filla

Are you a recreational runner who hits the gym but still finds yourself dealing with nagging injuries? It might be time to ditch the random internet workouts and get strategic. In this episode of Real Fuel with SLS,  I am is joined by Laura Filla, a competitive marathoner, RRCA Level 2 Certified Running Coach, and founder of Filla Endurance. Laura breaks down her science-backed coaching philosophy, explaining why she prioritizes building injury resilience over injury prevention.  In this episode we chat about: * The power of periodized strength training * Connecting with athletes and building the athlete-coach relationship * How to manage your mindset and training as an athlete * The boom in running and run clubs * Navigating post-race recovery * The importance of a mental break after a goal race * The super shoe debate * And so much more! Stay connected: * Check out Fillaendurance.com [https://fillaendurance.com/] - right now their coaching team is accepting 1:1 athletes * Follow Laura on Instagram: @coachlaura.run [https://www.instagram.com/coachlaura.run/] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

Return to 70.3 racing: race week tips and tricks

In this episode, I share more of my journey and preparation for the Gulf Coast 70.3 after 7 years away from racing long course triathlon! I chat about: * My training block * The mental and physical challenges of taper week * Strategies for carb loading * I reflect on past experiences  * The importance of visualization * The mental hurdles athletes face * The significance of rest, recovery, and proper nutrition leading up to race day * And so much more! Download my FREE carb loading guide here [https://stevie-lyn-nutrition.kit.com/carbloadingguide]! Follow me on instagram [https://www.instagram.com/stevielynlyn/]

Proactive Nutrition During Pregnancy for Endurance Athletes

In this episode, Holley Samuel of Holley Fueled Nutrition, a sports dietitian and endurance athlete, shares expert insights on pregnancy, nutrition, training, and postpartum recovery.  She discusses how women can proactively support their bodies through pregnancy and beyond, emphasizing the importance of personalized care and evidence-based practices. We also chat about: * energy and nutrient needs in pregnancy  * bloodwork to look at before, during, and post-pregnancy (and why) * the importance of having a strong nutrition foundation * how to take small actions vs. getting overwhelmed with what you see on the internet  * mindset tips to navigate pregnancy and PP as an athlete and human * and so much more! Stay connected: * Follow Holley on Instagram: @holleyfuelednutrition [https://www.instagram.com/holleyfuelednutrition] * Check out Holley's website: https://holleyfuelednutrition.com/ [https://holleyfuelednutrition.com/] * Holley's The Pregnant Athlete course: https://holleyfuelednutrition.com/pregnant-athlete [https://holleyfuelednutrition.com/pregnant-athlete] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

Sub-2:10 Marathon Secrets: Training, Fueling, and Breakthroughs with Joe Whelan

In this episode, we explore the journey of Joe Whelan, a high-performing athlete in the world of distance running. Joe shares his insights on training through brutal winters, experimenting with nutrition and pacing, and playing a different game in the highly competitive world of marathoning. Whether you're an endurance athlete or just curious about pushing human potential, this conversation offers valuable lessons on resilience, innovation, and mental toughness. In this episode we talk about: * Joe Whelan’s journey from high school success to Olympic trials and elite marathoning * Training strategies for harsh winter conditions, including treadmill tactics * The importance of mental strategies and placebo effects in race nutrition * Experimenting with fueling plans, including gels, hydration, and novel approaches like ketone supplements * Navigating race conditions and GI issues at ultra-high effort levels * Strategic race selection for global ranking and Olympic aspirations * Insights into the competitive marathon scene in Europe versus the US * The role of mental visualization, placebo, and mindset during critical race moments * Behind-the-scenes of race logistics, including carb loading and pacing in competitive fields * Joe’s upcoming race plans and how he’s playing the long game for international recognition Elevate your understanding of endurance sports by listening to an athlete who’s out there not just competing but innovating at the highest level. His approach to training, nutrition, and mental fortitude pushes the boundaries of what it means to be a marathoner—less about following the crowd, more about leading your own race. Stay connected: * Follow Joe's running journey on Instagram: @jpwhelan [https://www.instagram.com/jpwhelan23/] * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter [https://stevie-lyn-nutrition.kit.com/newsletter]

Q&A: Mastering Carb Loading and Debunking Protein Myths

Understanding Protein and Carb Loading: Clear Insights for Optimal Nutrition In this episode, I break down the essentials of protein—what it is, how to evaluate its quality, and common misconceptions. I also delve into effective carb loading strategies for endurance athletes and practical tips for race preparation, helping you make smarter nutrition choices for your training and racing. I chat more about: * The fundamental role of protein: amino acids, macronutrients, and their functions * Why more protein isn't always better and the importance of quality sources * Common myths around protein smoothies, protein chips, and processed protein foods * How to interpret food labels and understand "high in protein" claims * The significance of protein digestibility scores (PDCAAS) and evaluating food quality * The impact of protein quality on overall health and muscle building * Understanding nutrient density versus processed "proteinified" foods * The purpose of carb loading: optimizing muscle glycogen for endurance events * Practical carb loading strategies: timing, food choices, and hydration * The importance of practicing fueling strategies during training * How to tailor fueling plans based on race length, conditions, and personal tolerance * Balancing carbohydrate intake and minimizing GI issues on race day * Tips to train your gut and avoid common fueling mistakes Connect with Stevie: * Instagram [https://www.instagram.com/stevielynlyn/] * Website [https://stevielynrd.com/] This episode offers straightforward guidance to demystify complex nutrition topics, empowering you to optimize your diet for training and racing success. Remember, understanding nutrition is about balance, quality, and consistent practice—don't just follow the latest trend, focus on what works for your body.