Cold-weather running isn’t just about braving the elements—it brings unique challenges for your body, performance, and even your motivation. In this episode, I break down:
❄️ Why running in the cold feels tougher than you think
❄️ The real risks of pushing too hard in freezing temps
❄️ Practical strategies to dress, fuel, and recover for winter running
❄️ When it’s smart to swap the roads for the treadmill

If you want to stay consistent with your training (without freezing your toes off), this episode will give you the tools to run smarter all winter long.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here

And if you’re ready for more support with your running this winter, I’ve got options—whether it’s my brand-new ebook ⁠Fuel Smarter, Run Stronger⁠, my group program ⁠The Fuel Train Recover Club,⁠ or personalized ⁠1:1 coaching ⁠this fall.

Why does nutrition really matter for runners? It’s about so much more than just “eating healthy.” The way you fuel directly impacts your energy, recovery, hormone health, and ultimately, your performance.

In this episode, I break down:
✅ Why your body actually needs most of its calories just to function—and what happens when you don’t eat enough
✅ How underfueling (and low energy availability) can quietly sabotage your training and recovery
✅ Why carbohydrate balance is key for performance and protecting your protein intake
✅ The role of macronutrient balance and micronutrients in keeping you running strong
✅ The real benefits of dialing in your nutrition as a runner—from faster recovery to better performance

If you’ve ever wondered whether your nutrition is helping or holding you back, this episode is your starting point.

What should you do next? Take my free Fueling Audit, a quick yes/no quiz to see how your nutrition stacks up and where you can improve. Get your score here!

And if you’re ready for more support, I’ve got options—whether it’s my brand-new ebook Fuel Smarter, Run Stronger, my group program The Fuel Train Recover Club, or personalized 1:1 coaching this fall.

Let’s make sure your nutrition is finally working for you, not against you.

Protein is hot right now. Everywhere you look there’s a new protein shake, bar, or “high-protein” product popping up—and Tim Hortons is the latest to join in with their brand-new protein latte. But is it actually a good option, or just clever marketing?

In this episode, I’m breaking it all down for you:

• Why most people (and especially athletes) aren’t actually getting enough protein, even if the internet says you are

• How much protein you really need per day, and why timing matters just as much as total intake

• The truth about shakes, bars, and supplements—when they make sense, and when they don’t

• My honest review of Tim Hortons’ protein latte (spoiler: it wasn’t what I expected!)

• Why this product surprised me—in a good way—and how it stacks up compared to other menu items with savvy marketing claims

If you’ve been curious about the protein latte or just want to make smarter choices about how you fuel your body, this episode is for you.

Looking for the resources mentioned in today's episode?

⁠⁠⁠⁠Get your free fueling audit here!

And, learn more about working with me inside the ⁠Fuel Train Recover Club here!⁠