Laura Ligos is a registered dietitian, mom & 2x cookbook author who resides in Albany, NY. She believes in a food first approach and focuses on optimizing the health and wellness of active women. She has a Bachelor of Science in Nutrition Sciences from Cornell University and went on to complete her Dietetic Internship and MBA at Dominican University. She started her own private practice & brand “The Sassy Dietitian” to help be a credible resource for those looking to improve their relationship with food and optimize overall health without restrictive diets.

In this episode we chat about:

• Debunking things on the internet and clickbait in the health and wellness space
• Navigating ‘mom culture’
• Critical thinking
• Big wellness vs. big pharma
• Raw milk and food safety
• Elitisim in big wellness
• It all comes back to stress
• Guilt and shame around diseases and medications
• Finding the halfway between alternative/functional meds + western med
• It’s the ‘we not just the me’
• Nutrition and health is not all or nothing
• MAHA movement: MAHA is diet culture and once again diet culture won
• Minerals: what are they? Why do they matter?
• And so much more!

If you don’t already, be sure to follow Laura @thesassydietitian and learn more about her https://thesassydietitian.com/

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Elisabeth founded Running Explained to help runners of all levels understand the how, what, and why of this incredible sport so we can get faster, run longer, and enjoy every step with smart, science-driven training.

Her training & coaching philosophy is about building a strong aerobic base, fostering consistency through smart training habits, and focusing on whole-athlete development. She believes in helping runners enjoy the process and find a way to make running fit into their lives, not the other way around. Whether you're looking to break the cycle of training burnout, run your first half or full marathon, or hit a specific time goal in races from 5k to marathons and even multi-race weekends, she's here to help you every step of the way!

In this episode we chat about:

• What is an off-season really?!?
• Applying the science to the people she works with
• New marathoner vs. experienced marathoner
• How to not freak out about ‘losing fitness’
• What happens to your body during and after a marathon?
• How to navigate downtime without training structure?
• What can be gained from taking an ‘off-season’
• Coaching tips for those struggling with taking time off post-race
• Why soreness shouldn’t be a guide for recovery after your race
• Strength training in off-season
• What should a general post-race return to run timeline look like?
• And so much more!

Research article referenced: https://pmc.ncbi.nlm.nih.gov/articles/PMC9141560/

Follow Elisabeth: https://www.instagram.com/runningexplained

Learn More About Elisabeth: www.runningexplained.com

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Join me with a fun conversation between friends– I am joined by Chaz Adams and Amanda Tran who are both graduates of 1:1 nutrition coaching with Stevie, Keep it Real Collab members, and avid endurance athletes!

In this episode we chat about:

• Eating enough and mental health
• Success stories from real people/clients
• Busting nutrition myths
• Learning skills and habits
• Protein ice cream– yay or nay?!
• Trialing gels and other sports nutrition –how to pick them?!
• Airing grievances about the endurance world
• Chafing the dream
• Fueling fails
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Mary Eggers is an associate professor of nursing and triathlon coach at Valor triathlon project. She has been a nurse for 24 years, coach for 21 years, athlete for 26 years! She’s qualified for kona 3 x and never went to race. She is also a mom and wife.

In this episode we chat about:

• Starting triathlon back in 1995!
• How our sport has changed– especially around fueling and body image
• Nursing– how you’ve translated the lessons from your profession into everyday life, sport, etc.
• Life as an empath and setting boundaries
• What every coach wishes their athletes would do that they don’t do
• How to build trust as an athlete
• Dialing in skills during off-season
• Tips for new swimmers
• How to get through a swim plateau
• Mellow creme pumpkins
• And so much more!

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

Follow Mary: https://www.instagram.com/themaryeggers
Learn More about Mary: www.mary-eggers.com
Mary's Substack: Swim Squad Substack

Holley Samuel is a sports dietitian, personal trainer, and owner of private practice Holley Fueled Nutrition where she helps runners learn how to fuel to meet their health and performance goals and break free from dieting.

In this episode we chat about:

• Prenatal nutrition for active individuals trying to conceive (TTC)
• Can underfed runners still get pregnant?
• Depletion of nutrients– what does this mean for mom?
• Nutrients/special considerations of testing for women who are pregnant
• Being an advocate for yourself before, during, and after pregnancy
• Injury risk postpartum (PP) and in pregnancy
• Breastfeeding nutrition needs
• Coming back to sport PP
• Running in pregnancy:
  • General considerations
  • Debunking old schools of thoughts
  • And more
• First trimester tools to keep you moving
• Handling tummy Issues in pregnancy
• And more!

Follow Holley: https://www.instagram.com/holleyfuelednutrition

Holley Fueled Nutrition Podcast: https://holleyfuelednutrition.com/podcast

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/

Dr. Lara Pence is a licensed clinical psychologist out of Fort Collins, CO. She specializes in working with professional and elite athletes, and she is the founder of The Coaches Collective, an intensive program designed to help coaches increase their psychological skill set and acumen.

In this episode, we chat about (*TW* disordered eating)

• The coaches collective– what is it and what work she does with other coaches
• Helping coaches learn to see the athlete as a whole person
• Our values as an athlete and in performance
• Staying curious!
• Her work with clients with RED-s and eating disorders
• How do athletes who struggle with eating disorders, anxiety, OCD, etc. be mindful of managing their health in sport
• Being playful in a sport that rewards rigidity
• What signs should a person be looking for a psychologist to help them with their relationship with food
• Her favorite books and podcasts to recommend to clients
• The difference between disordered eating and an eating disorder
• How to navigate disordered thoughts with behaviors
• And so much more!

Learn More about Dr. Lara: https://drlarapence.com/coaches
Follow Dr. Laura: https://www.instagram.com/drlarapence

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

Chris Muldoon is the founder of Strideful, an app that offers walking and running programs for mental wellness.

He's a former NCAA Division I runner and currently coaches at SUNY Erie and with the Snyder Track and Field youth program.

In this episode we chat about:

• Running with dogs!
• His running and mental health journey
• Physical activity and how it benefits mental health
• How to start moving for health, not just performance outcomes
• Building habits and making it a practice
• Connecting mood with activity and finding that sweet spot with activity level
• Learning how to ebb and flow training with the seasons of life
• Ditching that all or nothing thinking
• Who is Strideful for, how does it work, and what do he hopes users will gain from it
• Breaking down the “running as therapy mentality”
• Exercise as a tool in our mental health toolbox
• And so much more!

Follow Chris: https://www.instagram.com/strideful_app/
Check out the strideful app: https://stridefulapp.com/

Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

Gabby is a newly certified RD (woohoo!) based in Seattle who has experience in research, clinical, and private practice nutrition. As an avid runner and RRCA-certified running coach, Gabby’s dream is to work with athletes in private practice, helping to guide both their nutrition and training. One of her major aims in entering the field of nutrition is to refute the misinformation spread by diet culture, like the claim that “thinner = faster.” Gabby aspires to help athletes understand the importance of nutrition in reaching their greatest athletic potential, and more importantly to value, not fear, food. In her spare time, Gabby can be found running, frolicking outdoors, eating ice cream, trying new restaurants, or daydreaming about future travel plans.

In this episode we chat about:

• Her journey to becoming a RD
• Common misconceptions reading research headlines in the news
• Critical thinking skills in understanding research
• How to break through marketing noise and BS
• Disordered eating behaviors in runners and the running community
• Practicing shifting your mindset and actions with disordered thoughts
• How running started as a negative journey and has become a positive
• Breaking through diet culture
• How to encourage people to make change
• Nutrition coaches vs. RD’s
• Patient advocacy and taking a deeper dive with clients
• Ice cream/milkshake reviews of Seattle
• And so much more!
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Follow Gabby: https://www.instagram.com/gabbyrao/

Follow Stevie: https://www.instagram.com/stevielynlyn/

Learn More About Stevie: https://stevielynrd.com/