Many runners and fitness-minded people unintentionally under-fuel—especially when trying to “eat clean” or lose weight. In this episode, Lisa Nelson explains why eating too little during the day often leads to overeating at night, low energy, and stalled progress.

This conversation covers:

• The signs of under-fueling
• Why cutting calories and carbs hurts performance
• How metabolism adapts to chronic under-eating
• The role of decision fatigue in food choices
• Planning meals and snacks to stay consistent
• Protein, calories, sleep, and energy basics

If you’re struggling with fatigue, nighttime overeating, or feeling stuck despite your efforts, this episode will help you rethink how much—and how often—you should be eating.

What You Will Learn (Short Version)

• Signs you’re under-fueling and why it backfires
• Why skipping meals leads to nighttime overeating
• How under-eating affects energy, metabolism, and performance
• Easy tips for balanced meals, snacks, and pre-planning
• Nighttime fueling strategies that support your goals

⏱️ Chapters (Short Version)

00:00 – Intro – Why under-fueling matters
01:00 – What Under-Fueling Looks Like – Cutting calories & carbs can backfire
03:00 – Nighttime Overeating – Why hunger hits after a “clean” day
05:00 – Balanced Meals & Snacks – Fuel for energy and performance
08:00 – Planning Ahead – Pre-decide meals to avoid mindless eating
10:00 – Nighttime Fueling Tips – Smart snacks without guilt
12:00 – Energy, Sleep & Recovery – How fueling affects overall health
14:00 – How Much Is Enough? – Simple calorie & protein guidance
16:00 – Final Encouragement – Key takeaways & next steps

https://transformnutrition.fit/

Are you looking to get your nutrition fine-tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac...

Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com...

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In this episode, registered dietitian and marathoner Lisa Nelson shares practical strategies for maintaining your nutrition goals during the holidays — without falling into restriction or guilt.

Lisa breaks down how to navigate festive meals with confidence, build balanced plates, and enjoy your favorite holiday foods while still honoring your health. You’ll hear simple, sustainable tips for staying active, setting realistic expectations, and using the 80/20 approach to keep your routine on track.

Tune in to discover how a flexible mindset, a solid plan, and a focus on habits can help you feel your best throughout the holiday season — all while savoring the foods and traditions you love.

💡 You’ll Learn:

✅ How to create a simple holiday plan that supports your nutrition goals
✅ Why balance and moderation matter more than restriction
✅ Easy ways to incorporate lean proteins, vegetables, and whole grains into festive meals
✅ How to set realistic expectations and stay consistent with healthy habits
✅ Why enjoying your favorite holiday foods is part of a healthy lifestyle
✅ Simple ways to stay active, from walking to quick workouts
✅ How to use the 80/20 rule to stay aligned with your goals
✅ Why hydration — especially balancing alcohol with water — makes a big difference
✅ How to keep a flexible mindset and not stress if you deviate from your plan

Chapters:

1. Setting Holiday Goals-
2. Enjoyment and Balance-
3. Mindful Eating and Moderation-
4. Plate Planning and Nutrition-
5. Avoiding Waste and Overeating

https://transformnutrition.fit/

Are you looking to get your nutrition fine tuned to finally see results or just feel healthier or improve your overall health? Book a FREE strategy session HERE: https://transformnutrition.fit/contac...

Get the free meal guide here: https://lisa-nelson-d78f.mykajabi.com...

holiday nutrition tips, balance, nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish

In this episode of Fuel Your Finish, Lisa Nelson, registered dietitian, ACSM-certified personal trainer, and four-time Boston Marathon finisher, breaks down the foundations of performance nutrition — whether you’re training for a race, building strength in the gym, or simply striving for better energy every day.

Lisa shares her science-backed approach to meal planning, macronutrient balance, and hydration, helping you create a nutrition routine that fuels your goals without the stress. You’ll learn how to set clear nutritional intentions, optimize your pre- and post-workout meals, and make everyday food choices that support long-term wellness and performance.

Tune in to discover how simple, consistent habits can transform your fitness results and how to nourish your body like an athlete — even if you’re just starting your journey.

💡 You’ll Learn:

✅ How to create a simple meal plan that fits your lifestyle
✅ Why understanding macronutrients (carbs, protein, fats) matters
✅ The best pre- and post-workout foods for energy and recovery
✅ How hydration directly impacts your strength and endurance
✅ Why vegetables and balance are key to long-term performance
✅ How to tailor healthy eating to your individual needs

🕒 Chapters:

00:00 – Setting the Stage for Nutrition and Exercise Goals
03:18 – Understanding Macronutrients and Their Importance
06:08 – The Role of Healthy Eating in Performance
09:27 – Pre-Exercise Nutrition Strategies
12:03 – Post-Workout Nutrition and Recovery
14:31 – Hydration and Its Impact on Performance

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To learn more about working with Lisa and Transform Nutrition and Wellness Consulting, schedule a Free Discovery Call here (https://transformnutritionandwellnessconsulting.practicebetter.io/#/658c5ab4a12f3a483caaff42/bookings) or visit the website (www.transformnutrition.fit) for more information.

In this episode of Fuel Your Finish, registered dietitian and certified personal trainer Lisa Nelson dives deep into the trap of all-or-nothing thinking—the mindset that can quietly sabotage your nutrition, fitness, and wellness goals.

Drawing from her own personal journey and real client stories, Lisa unpacks how perfectionism can lead to burnout, inconsistency, and frustration—and what it really takes to build a sustainable, balanced lifestyle that lasts.

You’ll learn how to:
✅ Reframe your mindset to break free from all-or-nothing habits
✅ Set realistic, attainable fitness and nutrition goals
✅ Enjoy your wellness journey instead of chasing perfection
✅ Build accountability and self-trust along the way
✅ Celebrate progress—even when it’s not “perfect”

Lisa reminds listeners that investing in your health is not selfish—it’s essential. By lowering the unrealistic standards we often set for ourselves, we can finally find joy, balance, and freedom in how we move, eat, and live.

Whether you’re training for a marathon, rebuilding healthy habits, or simply striving to feel better in your own skin, this episode will help you fuel your finish—sustainably.

🕒 Chapters

00:00 – Introduction to All-or-Nothing Thinking
02:53 – The Impact of Perfectionism on Progress
05:54 – Personal Journey: From Restriction to Enjoyment
08:26 – Finding Balance in Nutrition and Fitness
11:28 – Setting Attainable Goals for Sustainable Progress

nutrition mindset, all or nothing thinking, perfectionism, healthy lifestyle, sustainable fitness, goal setting, wellness podcast, accountability, personal growth, mindset transformation, nutrition coach, fitness motivation, self care, registered dietitian, Lisa Nelson, Fuel Your Finish