New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian
The Fuel Run Recover Podcast
Claim This Podcastby Stephanie Hnatiuk
4.8(43 reviews)
176 episodes
Updated Daily
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61
Podcast Authority
BetaGoodBased on show quality, social media presence, reviews, charts, and more
Quality89
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Podcast Overview
New episodes weekly! Fuel Run Recover is a podcast for everyday runners who want to learn how to fuel better, run smarter, and recover faster. We'll be doing deep dives on the nutrition and training strategies you need to improve your running performance, body composition, and develop a healthier relationship with food and exercise. Learn more about your host Stephanie Hnatiuk by visiting www.stephaniehnatiuk.com, or on Instagram @steph.the.runners.dietitian
Language
🇺🇲
Publishing Since
12/20/2022
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Recent Episodes
June 30, 2026
When Should You Start Training Your Gut?
<p>When Should You Start Training Your Gut for Race Day?</p><p>If you've ever hit the wall, struggled with GI issues, dealt with dehydration, or finished a race wondering where it all went wrong, your fueling strategy may be part of the problem.</p><p>In this episode of The Fuel Run Recover Podcast, we're talking all about gut training—what it is, why it matters, and most importantly, when you should start practicing your race-day fueling strategy.</p><p>Spoiler alert: waiting until your longest runs or race week is probably too late.</p><p>Whether you're training for a half marathon, marathon, or ultra, your fueling strategy deserves the same attention as your training plan. We break down how to build gut tolerance, test products effectively, practice carb loading, and create a fueling plan that leaves you feeling confident when you step up to the start line.</p><ul><li><p>Why gut training should start when your training plan starts</p></li><li><p>The role of gut training in preventing bonking, dehydration, and GI distress</p></li><li><p>How long it takes to effectively train your gut</p></li><li><p>Why starting small and progressing gradually is key</p></li><li><p>How to determine your race-day fueling and hydration needs</p></li><li><p>The importance of understanding race logistics and aid station support</p></li><li><p>Why you shouldn't write off a fuel product after one bad run</p></li><li><p>How to test and troubleshoot different fueling options</p></li><li><p>Why midweek runs can be great opportunities to practice fueling</p></li><li><p>Common mistakes runners make when trying new products</p></li><li><p>How to incorporate carb loading into your training cycle</p></li><li><p>Turning your final long runs into full race-day dress rehearsals</p></li></ul><p>Your fueling strategy shouldn't be an afterthought.</p><p>Just like your muscles, heart, and lungs adapt to training, your digestive system adapts too. The earlier you start practicing your race-day fueling and hydration plan, the more confident you'll be when it matters most.</p><p>By the time race week arrives, you should already know what you're eating, drinking, carrying, and fueling with, not still be scrambling to figure it out.</p><p>The goal isn't perfection. The goal is showing up to the start line with a plan you've practiced, tested, and trust.</p><p>Looking for the resources mentioned in today's episode?</p><p><a href="https://view.flodesk.com/pages/6425e6f86e416ef0fad18460"><u>Get your free fueling audit here!</u></a></p><p>And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook<a href="https://fueltrainrecover.thinkific.com/products/digital_downloads/ebook"><u> </u>Fuel Smarter, Run Stronger<u></u></a>, my online coaching programs <a href="https://fueltrainrecover.thinkific.com/courses/fueledrunner"><u>The Fueled Runner</u></a> or <a href="https://fueltrainrecover.thinkific.com/pages/fuel-train-recover-club-online-course"><u> </u>The Fuel Train Recover Club<u>,</u></a> or apply for limited spots in my personalized<a href="https://www.stephaniehnatiuk.com"><u> 1:1 coaching </u></a>programs. </p><p><br></p>
June 23, 2026
Can Runners Balance Fueling for Performance with Intuitive Eating?
<p>Can Runners Really Eat Intuitively?</p><p>In this episode of The Fuel Run Recover Podcast, we dive into the relationship between intuitive eating and sports nutrition—and whether runners can successfully balance both.</p><p>While intuitive eating is often presented as the alternative to restrictive dieting, runners have unique fueling needs that can sometimes make relying solely on hunger and fullness cues challenging. We explore what intuitive eating actually is, where it came from, and why it's often misunderstood online.</p><p>We also discuss how many runners find themselves caught between two extremes: rigid nutrition rules on one side and a "just eat whatever you want" interpretation of intuitive eating on the other. The reality is that fueling for performance doesn't have to live at either extreme.</p><ul><li>What intuitive eating is (and what it isn't)</li><li>Why restrictive diets often fail long-term</li><li>Common misconceptions about intuitive eating</li><li>The challenges of learning to trust your hunger and fullness cues</li><li>Why runners have unique nutrition needs that can sometimes override intuition</li><li>Situations where hunger cues may not accurately reflect what your body needs</li><li>How training volume, hydration, recovery, and energy availability affect appetite</li><li>When calorie tracking can be a useful tool—and when it isn't necessary</li><li>How to develop a healthier relationship with food while still pursuing performance goals</li><li>Finding a sustainable middle ground between structured fueling and food freedom</li></ul><p>You don't have to choose between intuitive eating and sports nutrition.</p><p>The goal isn't to follow rigid rules forever, nor is it to ignore your body's nutritional needs. Instead, it's about building the knowledge, confidence, and self-awareness to fuel appropriately for your training while maintaining a positive, flexible relationship with food.</p><p>As runners, there are times when our hunger cues don't tell the whole story—whether we're carb loading before a race, fueling during a long run, or recovering after a hard workout. Understanding when to trust your body's signals and when to lean on nutrition knowledge is one of the most valuable skills you can develop as an athlete.</p><p>If you're looking to fuel your running without food guilt, confusion, or restrictive dieting, this episode will help you better understand how to support both your performance and your relationship with food.</p><p>Looking for the resources mentioned in today's episode?</p><p><a href="https://view.flodesk.com/pages/6425e6f86e416ef0fad18460"><u>Get your free fueling audit here!</u></a></p><p>And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook<a href="https://fueltrainrecover.thinkific.com/products/digital_downloads/ebook"><u> </u>Fuel Smarter, Run Stronger<u></u></a>, my online coaching programs <a href="https://fueltrainrecover.thinkific.com/courses/fueledrunner"><u>The Fueled Runner</u></a> or <a href="https://fueltrainrecover.thinkific.com/pages/fuel-train-recover-club-online-course"><u> </u>The Fuel Train Recover Club<u>,</u></a> or apply for limited spots in my personalized<a href="https://www.stephaniehnatiuk.com"><u> 1:1 coaching </u></a>programs. </p><p><br></p>
June 16, 2026
The Truth About Supplements, Social Media Marketing, and Your Running Performance with Zoe Rom and Kylee Van Horn
<p>Why are runners such a prime target for the supplement industry, and how can you tell the difference between an evidence-based product and clever marketing?</p><p>In this episode of The Fuel Run Recover Podcast, I’m joined by Zoe Rom and Kylee Van Horn, hosts of the popular Your Diet Sucks podcast, for a great conversation about supplement marketing, social media, optimization culture, and how athletes can make smarter decisions about the products they buy.</p><p>We explore why endurance athletes are uniquely vulnerable to supplement marketing, how social media algorithms amplify fear-based health messaging, and why the fundamentals of performance nutrition are often overshadowed by flashy products promising quick results.</p><p>Whether you've ever wondered if you need the latest supplement, felt overwhelmed by conflicting nutrition advice online, or questioned whether you're doing enough to support your performance, this episode will help you think more critically about the messages you're seeing.</p><ul><li><p>Why supplement marketing is more powerful than ever in the age of social media</p></li><li><p>How algorithms reward fear, outrage, and oversimplified health advice</p></li><li><p>The psychology behind why endurance athletes are drawn to supplements</p></li></ul><ul><li><p>How influencer marketing blurs the line between recommendations and advertisements</p></li><li><p>The rise of peptides, biohacking, and performance-enhancing trends</p></li></ul><ul><li><p>How to evaluate health and performance claims with a critical eye</p></li><li><p>The importance of focusing on sleep, nutrition, training, and recovery before supplements</p></li><li><p>Practical ways to curate your social media feed and protect your mental well-being</p></li></ul><p>Follow Zoe and Kylee and the Your Diet Sucks Podcast <br><a href="https://www.instagram.com/yourdietsuckspod" target="_blank" rel="noopener noreferer">@yourdietsuckspod</a></p><p>Looking for the resources mentioned in today's episode?</p><p><a href="https://view.flodesk.com/pages/6425e6f86e416ef0fad18460"><u>Get your free fueling audit here!</u></a></p><p>And if you’re ready for more support, I’ve got options—whether it’s my nutrition ebook<a href="https://fueltrainrecover.thinkific.com/products/digital_downloads/ebook"><u> </u>Fuel Smarter, Run Stronger<u></u></a>, my online coaching programs <a href="https://fueltrainrecover.thinkific.com/courses/fueledrunner"><u>The Fueled Runner</u></a> or <a href="https://fueltrainrecover.thinkific.com/pages/fuel-train-recover-club-online-course"><u> </u>The Fuel Train Recover Club<u>,</u></a> or apply for limited spots in my personalized<a href="https://www.stephaniehnatiuk.com"><u> 1:1 coaching </u></a>programs. </p>
176 total episodes available
Recent guests on The Fuel Run Recover Podcast
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Dawn Williams
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This podcast updates daily.
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This podcast is available on 9 platforms including Apple Podcasts, Spotify, and more. You can also use the RSS feed directly.
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