Mastering Summer Running: Fuel and Hydration Strategies in Heat

Mastering Summer Running: Fuel and Hydration Strategies in Heat

Summer is officially here, and with it comes hot, humid miles that can make your runs feel significantly more challenging. Whether you are ramping up training for a fall marathon (like Stevie’s upcoming Philly full in November!) or keeping active with local summer races, staying safely fueled and hydrated in the heat requires a distinct strategy. In this solo episode, registered sports dietitian and triathlon coach Stevie Lyn Smith breaks down the exact physiological changes that happen to your body when temperatures rise.  Learn why your gut throws a tantrum on hot days, how the heat forces you to burn through your fuel reserves up to 20% faster, and actionable strategies to fix your hydration plan before you hit the wall. Tune to learn more about: * The physiology of "runner’s stomach" in the heat * The accelerated glycogen burn * Unintentional underfueling in the summer * Pre-run hydration framework: A simple blueprint for starting your runs hydrated * How muscle cramping might be a carb problem * How to identify if you're a salty sweater * Dew point vs. humidity & external cooling * Osmolality 101 * And more! Episode Partners & Discounts * Tailwind Nutrition: Get 20% off your first order of Tailwind Endurance Fuel (including their seasonal Blueberry Lemon flavor or the ultra-light Naked flavor!) by visiting TailwindNutrition.com [https://www.tailwindnutrition.com/] and entering code RealFuel20 at checkout. * Good Ranchers: Good Ranchers partners with local farmers and ranchers to deliver 100% American meat straight to your door. It’s pasture-raised, has no antibiotics, and no added hormones. Start your plan today and you’ll get FREE meat included with every order PLUS $100 off your first three orders with code, IRON. Just go to GoodRanchers.com [http://goodranchers.com/] and use code IRON at checkout. Or if you just wanna try it out, you can get $40 off your first order with my code IRON instead!

From Dietitian to Family Medicine Physician: The Power of Preventive Care with Dr. Alex Ford

What happens when you combine the clinical expertise of a registered dietitian with the comprehensive training of a board-certified family medicine physician? You get a powerful, preventative approach to healthcare that looks at the whole person. In this episode of Real Fuel with SLS, Stevie Lyn Smith catches up with longtime college friend and colleague, Dr. Alex Ford, DO, RD. Dr. Ford shares his unique journey from studying dietetics at Buffalo State to navigating the rigorous world of medical school, serving as Chief Resident at the prestigious Cleveland Clinic, and earning a spot on Albany’s 40 Under 40 list. They dive deep into the gaps in traditional medical education regarding nutrition, the rise of GLP-1 medications, and how to champion true, preventive lifestyle medicine. In this episode they chat more about: * The anatomy of whole-person care * GLP-1s as tools as part of lifestyle medicine * The foundational pillars for every human looking to improve health * Dr. Ford's career path and education * Making nutrition information digestible and easy for individuals to apply to their lives * The reality of nutrition education in medical school (or lack thereof) * And so much more! Stay Connected: * Stay up to date with Dr. Ford: https://www.dralexford.com/ [https://www.dralexford.com/] * Connect with Dr. Ford at  info@neotritionbrands.com [info@neotritionbrands.com], for general questions * Follow Stevie on Instagram: @stevielynlyn [https://www.instagram.com/stevielynlyn/] * Join Stevie’s newsletter: Stevie Lyn Nutrition newsletter Learn more about Dr. Alex Ford:  If you enjoyed this episode, please leave a 5-star rating and review on Apple Podcasts or Spotify—it helps more athletes and health-conscious individuals find the show!

Pro Runner Keira D'Amato: Injury Rehabilitation, Mid-Run Pain, and "Don't Call It a Comeback"

On this episode of Real Fuel with SLS, I am joined by professional runner, American record holder, and mother of two, Keira D'Amato. Fresh off the release of her new book, Don't Call It a Comeback, Keira opens up about her recent major surgery and her intentional, conservative approach to rehabilitation. Keira pulls back the curtain on what it’s like to realize you’ve been living and training in constant pain, how her body learned to compensate over a five-year period, and why she is viewing this three-month reset as a beautiful opportunity to correct imbalances. From the hilariously relatable logistics of waist-deep pool running in running shoes to coaching her daughter's Girls on the Run team, Keira shares how she is finding joy in the current phase of her journey while keeping her eyes locked squarely on the 2028 Olympic Trials. We also chat more about: * Building a community as a runner * Addressing imbalances to improve sport performance * Patience over pressure during her return to sport * Using pool running and other modalities in her post-surgery recovery * Finding the silver linings during time away from regular training * And so much more! Stay Connected: * Follow Keira on Instagram: @keiradamato [https://www.instagram.com/keiradamato/] * Buy Keira's book Don't Call it a Comeback [https://www.amazon.com/dp/1250344948/ref=cm_sw_r_as_gl_api_gl_i_YMJ9D70Z732G6E4CS1WM?linkCode=ml1&tag=keiradamato-20&linkId=dff0a8d2745062c498661edf6c05cb3a] * 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]

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/]