EP 06: Letting go of numbers to improve performance, balancing life and training, and how to show up and get the most from your running journey

Real Fuel with SLS

#Fitness #Nutrition #Stevie Lyn Smith MS, RDN, CSSD, CDN #CSSD #RDN #Cdn #Endurance Athlete #Sports Nutrition #Sports Nutritionist #Running Nutrition

26:28

Squid Game is back—and this time, the knives are out. In the thrilling Season 3 premiere, Player 456 is spiraling and a brutal round of hide-and-seek forces players to kill or be killed. Hosts Phil Yu and Kiera Please break down Gi-hun’s descent into vengeance, Guard 011’s daring betrayal of the Game, and the shocking moment players are forced to choose between murdering their friends… or dying. Then, Carlos Juico and Gavin Ruta from the Jumpers Jump podcast join us to unpack their wild theories for the season. Plus, Phil and Kiera face off in a high-stakes round of “Hot Sweet Potato.” SPOILER ALERT! Make sure you watch Squid Game Season 3 Episode 1 before listening on. Play one last time. IG - @SquidGameNetflix X (f.k.a. Twitter) - @SquidGame Check out more from Phil Yu @angryasianman , Kiera Please @kieraplease and the Jumpers Jump podcast Listen to more from Netflix Podcasts . Squid Game: The Official Podcast is produced by Netflix and The Mash-Up Americans.…

about a year ago 52:23

MP3•Episode home

Nick Klastava is a runner and running coach who loves to help athletes balance their training with their life and to focus less on the numbers.
In this episode we talk about:

Training through the different seasons of life
Comparing to past life training to current self
Working through the phases of injury recovery with athletes, getting out of the grind and self-doubt
Helping athletes find their growth & progress
Celebrate the little moments and gain perspective
Relying less on numbers how it helped me as an athlete to be less anxious and have less performance anxiety and how I help athletes as a coach
Having tools in the toolbox to show up for yourself in training
Moving through race day anxiety and stress
Breaking the stigma around pace or BQ what it takes to be a good coach
Being flexible as an adult runner and finding joy in it and bring running along with it
And more!

Follow Nick: https://www.instagram.com/nklastava/ + https://www.instagram.com/liftrunperform/
Follow Stevie: https://www.instagram.com/stevielynlyn/
Learn More About Stevie: https://stevielynrd.com/

47 episodes

EP 06: Letting go of numbers to improve performance, balancing life and training, and how to show up and get the most from your running journey

Real Fuel with SLS

published about a year ago

MP3•Episode home

Nick Klastava is a runner and running coach who loves to help athletes balance their training with their life and to focus less on the numbers.
In this episode we talk about:

Training through the different seasons of life
Comparing to past life training to current self
Working through the phases of injury recovery with athletes, getting out of the grind and self-doubt
Helping athletes find their growth & progress
Celebrate the little moments and gain perspective
Relying less on numbers how it helped me as an athlete to be less anxious and have less performance anxiety and how I help athletes as a coach
Having tools in the toolbox to show up for yourself in training
Moving through race day anxiety and stress
Breaking the stigma around pace or BQ what it takes to be a good coach
Being flexible as an adult runner and finding joy in it and bring running along with it
And more!

47 episodes

#Fitness #Nutrition #Stevie Lyn Smith MS, RDN, CSSD, CDN #CSSD #RDN #Cdn #Endurance Athlete #Sports Nutrition #Sports Nutritionist #Running Nutrition

All episodes

Real Fuel with SLS

1
EP 46: Athlete-Specific Care: A Game Changer in Eating Disorder Treatment 53:39

3 days ago53:39

53:39

Riley Nickols, PhD, CEDS-C is a counseling and sport psychologist who specializes in working with athletes to address mental health and sport performance concerns. Currently, Dr. Nickols is the Senior Program Advisor for Athlete EDGE at EDCare in Denver, CO where specialized intensive eating disorder treatment is provided for athletes. He is also the founder of Mind Body Endurance, a group of providers with compassion and an expertise working with athletes, our providers aim to improve mental health, address sport concerns, optimize performance, facilitate healing, and restore freedom for athletes. In this episode we dive into athlete-specific eating disorder treatment and the need for higher levels of care for high-performance athletes. Listen to hear about: How eating disorders in athletes often go unnoticed or get misdiagnosed How to approach an athlete who you are concerned about as a parent, coach, or friend Why standard eating disorder treatment isn't always effective for athletes How the treatment team collaborates to create an effective, sport-aligned recovery plan When a higher level of care might be necessary for an athlete Balancing medical safety and psychological healing with an athlete’s desire to keep training And so much more! Stay connected: Athlete Edge at ED Care on instagram: https://www.instagram.com/athlete_edge_at_edcare/ Athlete Edge at ED Care website: https://eatingdisorder.care/athlete-edge/ Mindy Body Endurance website: https://mindbodyendurance.com/ Stevie's instagram: https://www.instagram.com/stevielynlyn/ Stevie's website: https://stevielynrd.com/ Join Dr. Nickols at the 4th annual virtual workshop: 2025 Eating Disorders in Sport: A Treatment Playbook for Providers on 7/25/25 use code STEVIE25 for 25% off…

Real Fuel with SLS

1
EP 45: Unpacking REDs for Endurance Athletes 1:00:42

17 days ago1:00:42

1:00:42

Relative Energy Deficiency in Sport (REDs) and low energy availability are common struggles for endurance athletes and active individuals alike. There are a lot of misconceptions about what these conditions are, who they impact, and how they present. In this episode I am joined by Brooke Czarnecki, RDN to dive into these topics and more! Listen to hear about: REDs deep dive What is low energy availability (LEA) and how does it impact athletes? Signs and symptoms of LEA and REDs that most athletes miss How REDs impacts our body systems Mental health component of LEA/REDs Within day energy deficits Resiliency as an athlete How to start improving your nutrition if you suspect LEA or REDs And more! Free download on pre and post-workout nutrition from Brooke: https://intentful-nutrition.kit.com/pre-and-post-workout Stay connected: Brooke's instagram: https://www.instagram.com/intentfulnutrition/ Brooke's website: https://intentfulnutrition.com/ Stevie's instagram: https://www.instagram.com/stevielynlyn/ Stevie's website: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 44: Post-Marathon Mistakes to Avoid with Nick Klastava 47:43

4 weeks ago47:43

47:43

Navigating life and training after a marathon or other big race can be a challenge for many runners and athletes. We are stoked to have Coach Nick Klastava back on the pod to give you tips and strategies to better navigate both the physical and emotional aftermath of completing your goal race. Listen to hear about: How to navigate feelings of sadness after a race How to be proud of yourself, no matter the outcome Having big goals Building resiliency as a runner How to train through the summer for a better fall race And more! Stay connected: Nick Klastava on instagram: https://www.instagram.com/nklastava/ Running Explained on instagram: https://www.instagram.com/runningexplained/ Stevie Lyn Smith on instagram: https://www.instagram.com/stevielynlyn/ Stevie Lyn Nutrition: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 43: Nutrition for child and adolescent runners 40:26

6 weeks ago40:26

40:26

Abby Wolcott @energysportsdietitian completed her BS in dietetics at Olivet Nazarene University, where she was a member of the track team. She went on to complete her dietetic internship at OSF Saint Francis Medical Center and her MS in Applied Exercise Science at Concordia University Chicago. Abby is based out of Kenosha, WI, and specializes in nutrition for athletes and people with eating disorders. Abby especially enjoys working with adolescents and their families to support them in fueling for sports while in recovery. In this episode we chat about: How she fell in love with working with teenagers and combines her passion for sports nutrition and helping those with eating disorders Nutrition for growth and recovery in the young athlete Behaviors to look out for in young athletes Intentional planning of fuel as a student athlete Comparing adults vs. teens-- how this does more harm than good Long term effects of underfueling and how it impacts health and performance Tips and tricks to increase intake for teen and young athletes Debunking trends and social media literacy with teens And so much more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 To learn more about Abby and her work check her out on instagram and her website https://www.midwestperformancenutrition.com/…

Real Fuel with SLS

1
EP 42: Eating disorder support for endurance athletes 51:54

8 weeks ago51:54

51:54

Kate Ringwood is a therapist and owner of Serendipity Counseling Services, specializing in athletes going through eating disorder recovery. In this episode we chat about: Eating disorder recovery– what does this look like? How diet culture impacts us all, whether we have an eating disorder or not Mindset shifts to make things easier through recovery Eating disorder informed providers and coaches What parents/coaches should look out for in athletes if they suspect an eating disorder How to have the hard conversations if you suspect an eating disorder What to look for in a therapist as an athlete struggling Playing the long game in recovery Learning how to trust your body again And so much more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Kate on instagram: https://www.instagram.com/serendipity.counseling/ Check out more about Kate’s work, including her "Retired" Athletes Support Group starting up in June!: https://www.serendipitycounseling.com/…

Real Fuel with SLS

1
EP 41: Hydration For Endurance Athletes 37:57

13 weeks ago37:57

37:57

Most endurance athletes know that staying properly hydrated is important, but many choose not to OR are out there just winging it when it comes to hydration. Having a solid hydration plan in workouts and for race day is critical to perform at your best! In this episode I chat about: Why hydration matters— for health AND performance Water as an ergogenic aid What impacts your sweat rate/loss as an athlete Negative performance outcomes of dehydration Things to look out for when it comes to dehydration Easy ways to increase fluids and electrolytes And more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 40: Nutrition Tips for New Endurance Athletes 34:40

14 weeks ago34:40

34:40

New to running? Or maybe you’re diving right into your first long distance triathlon, full-send! After 16 years in endurance sports and the past 8 years working specifically in sports nutrition, I dive into some common misconceptions of newer athletes. In this episode I chat about: My top tips for endurance athletes getting started out in the sport Why nutrition matters for every athlete The biggest mistake I see new athletes mistake make Where to start with workout fueling Mindset shifts to make the jump into endurance sports nutrition And more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 39: Debunking Running Influencer Trends 1:04:09

15 weeks ago1:04:09

1:04:09

Are you a runner confused by all the information on social media? Do you think you need a 30 minute warm up routine to stay injury free? Feel like you have to go buy the newest pair of super shoes and walk 10k steps a day? Buckle up, because we dove into this current running trends and so much more including: Losing fitness How to deal with an injury in a training cycle Undertrained vs. overtrained– which is better? Who to trust in the online space Physical therapist green flags for runners And so much more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Victoria on instagram at https://www.instagram.com/trainsmartrunstrong/ Website: https://www.trainsmartrunstrong.com/ Check out her runner’s strength training app for 7 days FREE! https://app.arketa.co/trainsmartrunstrong/pricing/checkout/OAuoGT8mQdc0YCTL96NF Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 38: Nutrition for the Masters Athlete 1:07:49

16 weeks ago1:07:49

1:07:49

Are you a masters (or entering) your masters athlete phase of life? Aging is a gift and we want to make sure you’re setting yourself to not just perform but also prioritize your health as a masters athlete. In this episode we dive into what you need to know about sports nutrition as a masters athlete. Here are some of the topics we cover: How to manage the changes in your body as a masters athlete Injuries as a 40+ year old Perimenopause/menopause How macronutrient needs change What’s the deal with protein? Managing sports nutrition and prevention of chronic disease Supplement considerations And so much more! 🎧 Listen wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Stevie on IG : Learn More About Working With Stevie Follow Claire on instagram Check out Claire’s podcast…

Real Fuel with SLS

1
EP 37: Micronutrient Series: B Vitamins 31:22

17 weeks ago31:22

31:22

Struggling with energy levels and performance? Not getting enough B vitamins could be at play, but that doesn’t mean you should run out and supplement. Join me as I dive more into all of the b-vitamins and how they help our bodies be their best. What are the B-vitamins What do they do and why should I care? Folate vs. Folic acid Key role in metabolism and energy production as athletes (and humans!) Should you be worried about a deficiency? And so much more! 🎧 wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 36: Athlete Spotlight: fueling ultras with Adam Vadeboncoeur 1:09:11

18 weeks ago1:09:11

1:09:11

Adam is a marathon and ultra runner who’s been running for over 20 years. Over the last 4-5 years he’s developed his focus and found his niche in longer distances. He loves all kinds of running, whether its road, track, trails, or even treadmill. He also has a deep love for the process–if racing went away tomorrow, he’d still be out running and enjoying going to the well occasionally. In this episode we chat about: Adam’s background in running and endurance sports How he found his passion for endurance running Attempting the world record for 50km on a treadmill How to learn and lean into the process as an athlete His fueling journey from minimal fuel to super-high carb fueling Protein and creatine for endurance athletes And so much more! Be sure to follow along Adam’s journey and connect with him @adam_vadeboncoeur https://www.instagram.com/adam_vadeboncoeur/ 🎧 wherever you get your podcasts! ✨ Enjoying the podcast? Help support this free content by giving it a five ⭐ rating and review, sharing it with a friend, and hitting follow/subscribe wherever you listen so you don’t miss an episode! 🙏🏻 Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 35: Bone Stress Injuries & Bone Health 33:50

19 weeks ago33:50

33:50

Sidelined with a bone injury? Or are you an athlete who wants to learn more about bone health? In this episode I start to dive into this BIG topic and what you need to know about bone health as an athlete and the role nutrition plays in bone health. You’ll gain knowledge about: -What is a BSI? -Bone mineral density -What is bone turnover? -Low energy availability and the risk for bone injury -Micronutrients involved in bone health -How iron impacts bone health -A case for more carbs (always) -And so much more! Listen on spotify, apple or wherever you get your podcasts! If you’re loving the show, be sure to rate and leave a review! Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 34: Fiber for Endurance Athletes 37:10

20 weeks ago37:10

37:10

Let’s dive into fiber! Are you curious to learn more about fiber and its role as part of an endurance athlete's plate? If you deal with tummy troubles in or out of workout, learn why fiber intake, type and timing is something you should be looking at. In this episode I cover: -What is fiber -Types of fiber -New considerations when it comes to added fiber -Timing of fiber around workouts -Why more fiber isn’t always better -Fibers role in gut health -And so much more! Listen on spotify, apple or wherever you get your podcasts! If you’re loving the show, be sure to rate and leave a review! Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 33: Micronutrient Series: Antioxidants 30:53

21 weeks ago30:53

30:53

Antioxidants are talked about for their powerful properties that help fight inflammation but how does this relate to you as an endurance athlete? Get a little nerdy and dive into the science behind antioxidants, how it relates to our desired training adaptations, and take away some practical applications to better support your body as an athlete! In this episode I dive into: What are antioxidants? Why do they matter? What are free radicals and oxidative stress? The difference between untrained and well-trained individuals Should you be supplementing with antioxidants? And so much more! Follow Stevie: https://www.instagram.com/stevielynlyn/ Learn More About Stevie: https://stevielynrd.com/…

Real Fuel with SLS

1
EP 32: Micronutrient Series: Vitamin D 28:54

22 weeks ago28:54