Best Serena Low Podcasts (2024)

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57. The Magic of Asking for Help 12:08

3d ago12:08

12:08

In this episode, I dive into the struggles that many introverts face when it comes to asking for help. Drawing from my own experiences as a former lawyer and now a coach and midlife mentor, I explore why asking for assistance can often feel like a sign of weakness, and how overcoming this mindset can be transformative—especially for introverts in b…

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Performance Mocktail & Drinking Your Calories GASP 25:34

13h ago25:34

25:34

Have you heard of these phrases, "don't drink your calories" or "that drink has empty calories." I break down how I used to follow this rule and now how I have used drinking my calories to benefit me during my marathon training. I share my favorite performance mocktail and tell you why I have added each thing in and how it helps your performance. T…

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Serena Marie RDN on Adolescent Body Image in Sport and Amenorrhea 42:32

2h ago42:32

42:32

Dietitian Serena Stewart, aka Serena Marie per her IG account, joins Lane 9 Project to talk about her experiences with adolescent body changes, how it impacted her body image, and how it led her to running. While her early experiences in sport were part of an effort to change her body, her relationship to running has evolved and changed. She record…

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A lil' bone fracture with that low carb diet? 33:00

3h ago33:00

33:00

I am talking about bone health and low carb dieting. We live in a world where women are obsessed with losing weight as quickly as possible. It can be frustrating when you start to fuel your body like an athlete and you may gain some weight especially if you are coming from a low carb diet. I share some of my story with my injuries in my 20's and ho…

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Running Faster at Any Size with Amy Haas 31:22

7d ago31:22

31:22

I am talking with Amy Haas, she is a 30 year old runner who loves to run, have fun, and get shit done. She has been running for about 10 years & her current goal is to run a half marathon in every state. We talk about Amy's Instagram post that prompted me to have her on the pod. She gain 10lbs and how she has dropped major time in her marathon PR. …

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Pregnancy Body Image Struggles 43:39

11d ago43:39

43:39

I am talking about body image in pregnancy. Now, if you never plan on being pregnant or those days are behind you, the healing journey is still going to be the same and I think you will find nuggets in this episode. I explain how I have been working through my body image struggles since becoming pregnant. I was worried about my body changing and fe…

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56. How To Build Trust and Influence as an Introvert and a Minority in Corporate America with Anthony Kuo 32:44

1d ago32:44

32:44

Episode Summary: How does an introvert stand their ground during conflict, earn the trust of senior executives, and become the go-to person in a corporate environment? In this episode, Anthony Kuo shares his transition from a promising but unsatisfying career in corporate America to becoming a career satisfaction coach. He shares candidly about the…

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21. Heidi Strickler RD, Ultrarunning after ED Treatment and Athlete Identity Work 45:37

18d ago45:37

45:37

On this episode we talk with Heidi Strickler, a dietitian who checked herself into eating disorder treatment in 2020 (at Opal) after years of struggling and running through it. Heidi planned on being a collegiate soccer player but transitioned to Track and Field, and then Cross Country, and has been a competitive and accomplished runner ever since.…

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Stop Run-Specific-Strength-Training! And Do This Instead with Dr. Kate Bochnewetch PT, DPT, CSCS 43:39

8d ago43:39

43:39

I am talking with Kate about strength training and run coaching. Kate is a physical therapist, run, and strength coach primarily working with runners living with chronic illness and pain. She obtained her Doctorate of Physical Therapy in 2020 from Nazareth University, and began providing virtual run coaching services shortly after when she realized…

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Getting Stronger in Body & Soul with Holly Martin 46:12

1M ago46:12

46:12

I am talking with Holly, she is a top-of-the-line personal fitness trainer and run coach, based in Nashville, TN. She is also certified by the National Academy of Sports Medicine and the finisher of many ultra marathons (including two 100 milers!), she specializes in time-efficient circuit training, and individually tailored run programs. Her most …

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55. Dancing with the Universe: The Journey of the Barefoot Rocket Scientist with Dr. Melissa Corley-Carter 47:51

16d ago47:51

47:51

Episode Summary: In this inspiring episode of The Quiet Warrior Podcast, we are joined by Dr. Melissa Corley-Carter, affectionately known as the Barefoot Dancing Rocket Scientist. Melissa shares her incredible journey from aspiring astronaut to becoming a beacon of inspiration for many. Despite not becoming an astronaut, she has achieved remarkable…

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20. Nancy Boyd DPT Impacts of low estrogen, and pelvic floor health for athletes 57:25

1M ago57:25

57:25

"I did not have a period. It's not unrelated that then I had a series of five stress fractures." Nancy Boyd, former D1 collegiate runner and now DPT with a practice specializing in providing pelvic floor physical therapy, joins the Lane 9 Project for this episode. Nancy shares her experience with late puberty onset, i.e. primary amenorrhea, at the …

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The one for you if your doctor told you to go low carb during perimenopause 32:22

1M ago32:22

32:22

What do you do if your doctor tells you to go on a diet? They are not trained on nutrition and should be referring to a dietitian. I had some members tell me that they were told by their doctors to try these different diets. I talk about why this is not what should be recommended for women, especially those in perimenopause. I get really heated whe…

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19. Dr. Leada Malek PT What it takes to get to your starting lines healthy, over and over again 53:33

26d ago53:33

53:33

"What I'll see in PT {with REDS} is delayed healing...." Dr. Leada Malek, whom you may know as @drmalekpt on Instagram and TikTok, joins Lane 9 co-founder Heather Caplan to chat about what it really takes for athletes to get and stay "healthy" for the long term. We talk about her athletic story, how she starts every assessment with active clients, …

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Are you afraid of little ole' you? 30:01

2M ago30:01

30:01

I am talking all about mindset. Specifically self sabotage and old belief systems that hold us back from becoming better versions of ourselves. This comes up a lot with my clients so I thought we would talk about today on the pod. I share about black and white thinking and how finding a gray area can be helpful. Training in the heat sucks, but my f…

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54. How to Plan for a Wonder-Full Life with Crystal Reynolds 27:54

2M ago27:54

27:54

In this episode, I interview Crystal Reynolds, a graphic designer with over 27 years of experience and the owner of My Life Planners. We discuss the importance of planners, scheduling, and structure, especially for creatives who might find these concepts challenging. Crystal shares how her journey in creating her own planner started from a personal…

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18. Morgan Voight RD on Trusting the Process and Thinner Doesn't Equal Faster 57:48

2M ago57:48

57:48

"As someone who already felt like I was such a big fish out of water... I was like, well, that's what other people are doing to get faster. Maybe, maybe that's what I should do." Morgan Voight, a registered dietitian based in Salt Lake City, Utah, who's focused on the intersection between movement and eating disorders, with specific research focuse…

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Ditching Digestive Issues & Physical Pain through Lifestyle with Jill Moellering, NTP 43:51

2M ago43:51

43:51

I am talking with Jill Moellering, she is an intuitive eating coach and certified Nutritional Therapy Practitioner helping women create strong healthy bodies they'll love, without the ups and downs of dieting. Jill guides women through the process of changing their relationship with food, exercise and their body while conquering binge eating, overe…

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Appetite zapped in the heat or after a workout? 37:30

2M ago37:30

37:30

It has been so hot where I live!! Why does our appetite get suppressed or reduced while training? This is really common when we are training, especially in hot weather. What do we do about it? Do we need to worry or care about it? I talk about what is happening in your body that is making your appetite is suppressed or reduced. I give you tips on h…

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53. An Introvert's Journey to Genuine Connections (with Petros Eshetu) 32:50

2M ago32:50

32:50

In this episode of the Quiet Warrior podcast, I welcome Petros Eshetu to discuss the topic of making authentic connections as an introvert. Petros shares his personal journey: from arriving in the U.S. in 2005, navigating a new culture, dealing with social anxiety, and ultimately finding his way to being comfortable in his own skin. We discuss the …

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17. An honest L9P update & Asking for Help, BB! 24:41

2M ago24:41

24:41

In this Lane 9 Project v2, we need your help. Listen to learn more about big things coming up—like our first event in Ann Arbor, where we're hosting the Global Trail Running Film Festival at Cahoots, on Thursday Aug 1, and a workshop for high school athletes in the works—and to get the scoop on what this relaunch of Lane 9 involves for us, your co-…

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Real Food Runner Fuel 31:34

2M ago31:34

31:34

I am talking about using real food to fuel your long runs. I breakdown the pros and cons between manufactured sports products vs non-manufactured sports products. I share reasons why I sometimes choose the manufactured sports products on my long runs. I talk about the cost, convenience, taste fatigue, why it is important to have different types of …

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Is No Period No Problem? with Maddi Osburn RD 47:47

3M ago47:47

47:47

I am talking with Maddi who is a Registered Dietitian Nutritionist. She is the owner of Flexible Nutrition, a group nutrition private practice, where she works one on one with adolescent/adult athletes of all levels to learn how to fuel their sport for optimal performance and to overcome eating disorders/disordered eating. We are talking about hypo…

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52. The Introvert-Friendly Way to Be Visible and Stay True to Yourself 19:06

3M ago19:06

19:06

Suppose you’re an introvert and quiet achiever, looking to grow your influence and capacity in your workplace or business. Scenario 1: You know you’re good at what you do, and your colleagues all agree you’re the indispensable team member who gets things done. But you’re tired of waiting in the wings to be noticed. You want more people to recognize…

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16. Emily Halnon on Grief, Relationships, and Running 460 Miles Across Oregon's PCT 56:48

3M ago56:48

56:48

"Running served as a place where I could feel like I was holding on to my mom, and that is like what I needed more than anything when I was grieving." Emily Halnon's debut book, "To the Gorge: Running, Grief, Resilience, and 460 Miles Across the PCT", is a story that weaves together the deep and transformative grief of both losing her mom to cancer…

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When it comes to weight loss you have three choices 41:31

3M ago41:31

41:31

We are talking about body weight in this episode. I share the 3 choices you have when considering a weight loss journey. I go through the pros and cons and the long term consequences of each choice. Training in the heat sucks, but my free Hack Your Hydration masterclass can help! Interested in trying Soul CBD? Use my code serena to get 30% off! Wan…

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15. Running & Life Updates with Andie Cozzarelli, Running Coach and Semi-Professional Runner 46:25

3M ago46:25

46:25

"When you can perform through this kind of lifestyle, it makes you not think that there's a problem. And I think that's where, we have to be careful." Andie Cozzarelli, semi-professional runner and running coach/owner of Run for a Cozz coaching, is back on the Lane 9 podcast! Listen for updates about what Andie has been up to running, training, and…

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"But I am worried about your hEalTh" 50:08

3M ago50:08

50:08

I am talking about body shaming. I share about some experiences I have had lately with my Instagram reels. I have a lot to say about this and how it's so unfair that women's bodies are so sexualized and objectified. It sucks. I share how I am processing this and how it's okay to feel two things at once, to be angry at your body and at society for t…

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51. Tapping into the Hidden Job Market with Karalyn Brown 34:11

3M ago34:11

34:11

In this insightful episode, Serena sits down with Karalyn Brown, a multifaceted LinkedIn profile writer, recruitment expert, and social media maven. Karalyn brings her extensive background in HR, journalism, and recruitment to help job seekers and career changers navigate the tumultuous job market. From the impact of AI on employment to leveraging …

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14. All the Race Recaps with Ashley Munro RDN 47:52

3M ago47:52

47:52

"I listened to the {Ali on the Run interview with Sarah Sellers after 2018 Boston Marathon}. I remember I was on a run, I was crying, and I was like...'I want to do that!" Ashley Munro RDN is a dietitian based in Tuscon AZ. By day, she's an Instructor and Performance Dietitian the University of Arizona—where she recently developed the curriculum an…

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Period Poops & Long Runs 33:28

3M ago33:28

33:28

I am talking about what it is like to run on your period and have period poops. I explain what period poops are and what you can do to help prevent it. I explain the science behind it and what is happening in your body during that time. I give you tips on what to do if you have period poops and you are going on a long run. Interested in trying Soul…

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13. What Happens When We Take Time Off (from Running/Sport) with Kate Ringwood 41:28

3M ago41:28

41:28

"Looking back, I can now see that {taking a break from collegiate running} was actually me listening to my body. And I actually feel I did the brave thing, taking that time off.” Kate Ringwood is an eating disorder (ED) therapist, working with clients in treatment and recovery to improve and/or mold their relationship to movement and sports. She's …

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Running in the Second Trimester: Tips & Tricks! 39:56

4M ago39:56

39:56

I am sharing my experience during my second trimester while training for my half marathon. I talk about how I changed my training plans by listening to my body and rest when needed. I did feel more fatigue this trimester than during my first trimester. I talked about what I changed nutritionally during second trimester to support my pregnancy. I al…

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50. Celebrate Episode 50 of The Quiet Warrior Podcast! 10:11

4M ago10:11

10:11

Welcome to episode 50 of The Quiet Warrior Podcast! Thank you for being part of this special journey. I appreciate you, I appreciate your feedback and comments about what you’re learning, and I’m grateful that we have connected here. Today, I’m taking my own advice to be intentional by pressing pause to look back on this journey and to celebrate ho…

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12. Christine Yu on Youth Sports, Body Knowledge, and Keeping Female Athletes in the Game(s) 56:58

3M ago56:58

56:58

"As a woman, in the middle of my life, I realized that there was a lot I didn’t know about my own body, and really not understanding how that impacted my overall health and larger systems in my body." Christine Yu is known most recently for writing and publishing the book "Up to Speed", which explores the myriad issues that have plagued womens' spo…

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Running in the First Trimester: Tips & Tricks! 44:43

4M ago44:43

44:43

I am sharing first trimester nutrition and how it impacts training and running. I share my experience during my first trimester. I talk about hydration, morning sickness, the importance of protein, snacking, food aversions and more! Training in the heat sucks, but my free Hack Your Hydration masterclass can help! If you have questions about this ep…

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11. Amelia Boone: Long-Term Eating Disorder Effects and a "Recovery Update 54:37

4M ago54:37

54:37

"Maybe the issue is we don’t care about the long term effects…until it’s too late." Amelia Boone is five years out from her second time in high level Eating Disorder (ED) treatment, training for her next 100-miler, and enjoying the year of "Maybe". She recently wrote about being past her "prime" as an athlete, and has also shared personal updates s…

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Yes, you can wear "just" the sports bra if you want!! 37:19

4M ago37:19

37:19

The weather is heating up here in the Northeast and it is time to start wearing just the sports bra on my runs. I am giving you a sneak peek on this episode of what my clients get during our Better Body Image Happy Hours. We talk about reevaluating your thoughts around your body. Its about changing your relationship with your body so it is more neu…

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