458: Stop Eating Stupid Sh*t (And Start Fueling Like a Runner)

Fuel Like a Runner: Stop Eating Like It Doesn’t Matter

Growing up in the 80s and 90s, in the peak of diet culture, shaped how I thought about food and my body in ways that I’m still uncovering. 

Eat less, move more. 

The next diet, diet pills, always trying to make myself smaller. 

I know I’m not alone here. 

These patterns are still happening in a lot of runners I work with, and heck, I still notice them trying to pop up in my brain sometimes too. 

So today we’re having a real conversation about nutrition—the kind that might feel a little uncomfortable, but also the kind that can completely change how you feel on your runs and in your body.

Because what I see all too frequently is that a lot of runners are putting in the miles, but not giving their bodies what they actually need to support those miles.

I’m not here to shame you or to tell you that you’re doing it “wrong.”

I’m here to help you see where things might be out of alignment—and how to fix it in a way that actually feels doable.

So… What Do We Mean by “Eating Stupid Sh*t”?

I’m not talking about one cookie, a night out, or your favorite snack.

I’m talking about patterns.

Eating in ways that don’t support your goals—whether that’s constantly underfueling, skipping meals, relying on random snacks, or trying to piece together nutrition from bars and powders instead of real food.

It’s like our rescue dog Jasper—he’ll eat anything he can find. And sure, in the moment, it satisfies him in some way. But later, there are consequences, like some emergency trips outside when his GI system needs to get it out.

And although you’re not eating rubber ball coatings and mango pits (at least I hope not!), we often are eating things or not eating things that have consequences too.

When you consistently fuel your body WITHOUT intention, you might notice:

• Energy crashes during runs
• Constant hunger or cravings
• Slower recovery
• Plateaued performance
• Frustration with your body

That’s not random. That’s feedback.

Your body is communicating with you that it doesn’t have what it needs to perform at the level you are asking it to. 

You’re not bad. 

There’s nothing wrong with you. 

You just need to start seeing the signs and aligning your eating more with your goals.

The Real Problem: You’ve Been Taught to Eat Like a Dieter

Diet culture tells you:

• Eat less
• Be “good”
• Avoid carbs
• Control your intake

Running asks you:

• Do more
• Train harder
• Recover faster
• Build strength and endurance

Do you see the disconnect?

You cannot train like an athlete while fueling like someone trying to shrink themselves.

And when you try — Your body pushes back.

That’s where the cycle starts:

You under-eat → your body demands energy → cravings hit → you feel out of control → you try to “tighten up” again → repeat.

That’s not lack of discipline. That’s physiology.

It’s your body doing what it’s supposed to do to keep you alive and safe.

Underfueling wrecks your hormones, your recovery, and your adaptation to exercise.

So if you’re finding yourself tired, not performing well, gaining weight, or overall just feeling like sh*t, it might be because you’re fueling like sh*t too.

Why This Matters More Than You Think

When your fueling is off, everything feels harder than it should.

Not just your runs—but your recovery, your mood, your consistency.

You might notice:

• You start runs already feeling depleted
• Your pace drops even when effort feels high
• You struggle to stay consistent week to week
• Little aches turn into bigger issues
• Your body composition doesn’t change the way you expect

And for many women—especially in perimenopause and menopause—this gets amplified.

Your body becomes less forgiving to underfueling. Stress is higher. Recovery takes longer. Hormonal shifts make proper nutrition even more important—not less.

So if things feel harder lately, it’s not just you.

But it is something you can address.

What Actually Works (And What Most People Skip)

This is where we bring it back to basics.

1. Eat enough.
   This is the foundation. If you’re underfueling, nothing else matters. Your body will always prioritize survival over performance.
2. Stop fearing carbs.
   Carbs are fuel. If you’re running regularly, you need them. Period. Cutting carbs while increasing mileage is like trying to drive farther on less gas.

The more you run, the more carbs you need to eat. Period.

3. Prioritize protein—but don’t obsess.
   Protein supports recovery, muscle repair, and strength. But it works with carbs, not instead of them.

Protein builds strong muscles, but it doesn’t replace carbs because it’s not a good source of fuel.

4. Fuel your runs on purpose.
   Going into runs underfueled and hoping for the best isn’t a strategy. Eat before. Refuel after. Support the work you’re asking your body to do.
5. Build real meals first.
   Not snacks all day. Not random grabbing. Not “I’ll just have a shake.”
   Actual meals with protein, carbs, fats, and micronutrients.

Supplements should be used to support your daily nutrition, not as a substitute for a balanced diet.

Let’s Talk Supplements (The Right Way)

Supplements can be helpful—but only when the foundation is solid.

Some that can support runners:

• Protein powder (for convenience, not replacement)
• Electrolytes (especially in heat or long runs)
• Creatine monohydrate (for strength and recovery)
• Vitamin D & magnesium (depending on individual needs)
• Iron (but only if levels like ferritin are low—this one matters for endurance)

But remember: none of these fix under-eating or poor nutrition habits.

You can’t out-supplement a weak foundation.

The Shift That Changes Everything

Instead of trying to cut out certain foods or calories, start asking yourself: 

“Is the way I’m eating supporting the runner I want to be?”

Because once you start seeing yourself as an athlete, not just someone trying to “stay in shape”, your choices start to shift naturally.

You stop negotiating with what your body is trying to tell you and start giving it what it needs.

You don’t need to overhaul everything overnight.

But you do need to stop eating like it doesn’t matter—because it does.

Fuel like a runner.
Support your body.
And watch what changes when you finally give it what it’s been asking for all along.