In this episode of the podcast, we welcome Sabrina Magnan, an intuitive eating and food freedom coach, to discuss the complexities of our relationship with food and body image. Sabrina shares her personal journey from a life consumed by disordered eating and extreme dieting to one of balance and self-love. She explains the distinctions between disordered eating and eating disorders, and highlights the impact of diet culture on our perceptions of food and health. The conversation also delves into the importance of intention behind food choices and exercise. Sabrina shares insights on how reconnecting with one's body and aligning actions with personal values can lead to a more joyful and fulfilling life. We emphasize the broader impact of these changes, noting how they positively affect other areas of life, including relationships and career choices. They provide actionable advice for listeners struggling with similar issues, making it a valuable discussion for anyone looking to improve their relationship with food and exercise.

Sabrina Magnan is an intuitive eating coach who helps women overcome food obsession, binge & emotional eating and yo-yo dieting so that they can eat without guilt, anxiety or constant fear of losing control.

If you want to connect with her, you can find her at the links below!

info@sabrinamagnan.com

www.site.sabrinamagnan.com

https://www.instagram.com/sabrina.magnan.health/

00:39 Sabrina's Background and Mission

01:59 Understanding Disordered Eating

04:25 Diet Culture and Its Impact

06:16 Finding Balance in Nutrition and Exercise

08:53 Sabrina's Personal Journey

20:20 The Turning Point: Italy Experience

22:43 Healing and New Perspectives

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Grab your free Strength Guide for Runners here.

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Most runners focus on endurance and strength training—but what if explosive power was the missing piece to better running?

In this milestone 400th episode of the Real Life Runners Podcast, we’re diving into plyometrics—a powerful training tool that can help you run faster, improve efficiency, and reduce injury risk.

Many runners assume plyos are just for sprinters or elite athletes, but the truth is, every runner can benefit from adding explosive movements into their training. Whether you want to improve stride power, reduce ground contact time, or stay injury-free as you age, plyometrics could be the key.

🎧 In this episode, you’ll learn:

✅ What plyometrics are and why they matter for runners

✅ The science behind explosive movement and how it improves running efficiency

✅ How plyos can help runners over 40 maintain speed and strength

✅ The best beginner-friendly plyometric exercises for runners

✅ How to add plyos into your training safely and effectively

If you’ve ever felt like your stride was missing “pop” or struggled with slower ground contact times and injuries, this episode is for you! Learn how to train smarter, build power without burnout, and take your running to the next level.

Have you ever tried plyometric training? What’s your experience with it? Let’s chat! DM me or comment on Instagram—I’d love to hear from you.

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, Dr. Angie Brown welcomes Dr. Christine Li, a psychologist and procrastination coach, to discuss the roots of procrastination and the challenges of midlife, particularly for women. Dr. Li explains how fear and self-doubt are central to procrastination and the importance of self-kindness and mindfulness in overcoming these barriers. The discussion also delves into the unique challenges faced by women in midlife, including the energy drain from juggling multiple responsibilities and the physical changes associated with aging. Dr. Li introduces her 'Reenergize Your Home' challenge, aiming to help participants declutter their homes and, by extension, their lives. The conversation is insightful, providing practical advice for runners and non-runners alike on maintaining motivation, managing stress, and staying energized through life's transitions.

Dr. Christine Li is a clinical psychologist and Procrastination Coach with over 25 years of experience. She works with women in midlife to clear their mental and physical clutter to reclaim their energy, confidence, and joy. Featured in Oprah Magazine, she specializes in breaking cycles of perfectionism, procrastination, and overwhelm—guiding women to create momentum in their lives with ease. Through her signature program Simply Productive she empowers midlife women to simplify their spaces, habits, and mindset so they can fully step into their power.

She is the host of the Make Time for Success podcast, where she shares actionable strategies on productivity, mindset shifts, and decluttering both internally and externally.

If you want to connect with her, you can find her at the links below!

procrastinationcoach@gmail.com
https://procrastinationcoach.com
https://instagram.com/procrastinationcoach
https://facebook.com/groups/procrastinationcoach

Sign up for Dr. Li's Decluttering Challenge here

00:36 Meet Dr. Christine Li: Procrastination Coach

02:40 Understanding Procrastination

02:53 The Role of Fear and Self-Doubt

04:16 Building Self-Trust and Overcoming Fear

08:12 Motivation vs. Self-Kindness

08:43 Coaching Strategies for Self-Kindness

11:47 The Importance of Kindness Over Judgment

23:32 Rewiring the Brain and Midlife Challenges

29:27 Ene

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

Do more miles really lead to better performance? We discuss why recreational runners should not follow elite training plans, taking into account the genetic, recovery, and lifestyle differences. The episode explores the science and benefits behind polarized training, which emphasizes easy and hard training days while minimizing moderate efforts. We highlight the importance of a training plan that fits one's individual life circumstances and current goals, especially for women over 40 experiencing hormonal changes. The discussion includes the impact of polarized training on endurance and body composition and advocates for more flexible and adaptable training strategies to maintain motivation and achieve better results.

00:38 The Science Behind Polarized Training

02:35 Debunking the 'More is Better' Myth

05:08 Understanding the Risks of High Mileage

08:03 Tailoring Training Plans for Real Life Runners

25:25 The Importance of Polarized Training for Women

28:44 Adapting Your Training Plan for Optimal Results

35:09 Conclusion: Train Smarter, Not Harder

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In episode 397 of the Real Life Runners Podcast, we focused on the often overlooked component for improved running performance and injury prevention: the nervous system. While many runners emphasize training plans, mileage, strength training, nutrition, and paces, the regulation of the nervous system is crucial for optimal results. We delve into the autonomic nervous system, explaining the roles of the sympathetic (fight or flight) and parasympathetic (rest and digest) systems. Signs of nervous system dysregulation, such as constant fatigue, trouble sleeping, and frequent injuries, are discussed. We explore the methods for better nervous system regulation, including proper training plans, HRV monitoring, recovery techniques, and lifestyle adjustments like adequate sleep and nutrition. The episode underscores the importance of balancing stress and recovery to enhance running performance and overall well-being.

02:26 The Importance of the Nervous System in Running

03:20 Understanding the Autonomic Nervous System

04:12 Balancing the Sympathetic and Parasympathetic Systems

08:45 Signs of Nervous System Dysregulation

12:44 Regulating Your Nervous System for Better Performance

16:09 Using HRV to Monitor Nervous System Health

23:03 Building a Stronger Parasympathetic Response

25:24 Lifestyle Factors for Nervous System Health

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this episode, we hosts discuss how runners over 40 can redefine their running goals and mindset to focus on strength, endurance, and enjoyment. We challenge the narrative that aging means decline, instead advocating for an evolution in running. The conversation touches on shifting perspectives from losing weight to building muscle, the importance of strength training, the benefits of intelligent training, and the psychological impacts of changing paces. We encourage runners to focus on long-term health and resilience, redefine what progress looks like, and embrace the joy of running in their new, evolved identities.

00:55 Mindset Shift: Aging as a Blessing

11:36 Adapting Training for Longevity

22:48 Shifting Focus: From Speed to Strength

23:42 Training for Health and Longevity

25:25 The Importance of Strength Training

27:18 Redefining Progress and Success

30:32 Balancing Running with Life

33:33 Embracing a New Running Identity

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In this second part of the Long Haul Recap, we dive into the concluding segments of a 100-mile ultramarathon. Kevin and his family reflect on the challenges faced during the race, including hydration management, dealing with calf cramps, and the mental fortitude required to push through such an endurance event. The episode highlights strategies for maintaining pace, the importance of strength and conditioning, and effective recovery methods post-race. Moreover, it showcases the emotional and logistical support from the crew and the sense of camaraderie among ultrarunners. This episode serves as a comprehensive account of overcoming physical and mental hurdles while celebrating the big and small victories along the way.

01:14 The Challenges of Running 100 Miles

02:21 Mid-Race Struggles and Strategies

05:51 Loop 4: Dealing with Heat and Hydration

13:07 Loop 5: Night Running and Caffeine Boost

36:33 Mental and Physical Challenges

39:00 Memorable Moments and Family Bonding

41:14 Navigating the Final Loops

47:04 Crossing the Finish Line

52:47 Post-Race Reflections and Recovery

59:21 Planning the Next Run

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

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Grab your free copy of the Running Snapshot by clicking here.

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

He did it again! Kevin completed his second 100-mile race (first on a trail) on January 18th and 19th, overcoming various challenges. The episode covers the logistical preparation, unexpected issues like missing fuel sources and equipment, and the emotional ups and downs both Kevin and us faced. It details the start of the race, Kevin's tactics, the importance of hydration and nutrition, and the initial loops of the course. Stay tuned next week for part two, where we discuss the race's latter stages and Kevin's triumphant finish.

00:57 Race Day Recap: The Long Awaited Details

01:48 Training Challenges and Real-Life Obstacles

02:58 Mantras and Mental Strategies for Ultra Running

05:35 Pre-Race Preparations and Last-Minute Hiccups

07:40 The Road Trip: Navigating Delays and Anxieties

23:03 Fueling Strategies for Ultra Marathons

23:53 Pre-Race Preparations and Last-Minute Shopping

27:44 Race Day Morning: The Start Line

28:56 The First Loop: Hydration Challenges

42:52 Loop Two: Running Solo and Navigational Doubts

46:52 Mid-Race Reflections and Fatigue

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Grab your free Strength Guide for Runners here.

Interested in our coaching program? Check out our coaching options here.

Grab your free copy of the Running Snapshot by clicking here.

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.