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Sometimes things just don’t go your way. You might have to deal with a running-related injury, loss of job, divorce, another COVID lockdown, or some other unexpected setback in your life. What you do in these situations and how you respond to them can have a profound impact on your life – good or bad. Recently, I’ve been thrown a big curveball. I’l…
 
Wow! 100 episodes of the podcast! In this “best of” edition of the Running Lean podcast, I feature a dozen or so of your favorite moments – and mine – from the first 100 episodes. The timing of this episode couldn’t have been better. It was set to be released on Friday, the day after Thanksgiving, but I decided to release it a day early. I wanted t…
 
One of the biggest problems I see with people who attempt to make big changes in their life is a total lack of belief in themselves. If you set out to accomplish a big goal like losing weight or running a marathon, it’s going to require you to believe that you can do it. Instead, most people have all of these beliefs around why they CAN’T do it. Th…
 
The 2021 Flying Pig Marathon is officially in the books! I did some things differently this training season from a fueling perspective. Some things worked pretty well, some not so much, but I definitely learned several valuable lessons. So in this episode of the podcast, I’m going to go over how I fueled differently this training season and for the…
 
We all have expectations, every single one of us. You expect things to go a certain way and when they do, it’s amazing and you feel great! When things don’t go the way you expect them to, you get frustrated and you feel terrible. But this is just the way life is, right? What if there was a different way to go through your life? What if you simply e…
 
Oftentimes, when people cut out sugar from their diet, they start to crave those sweet treats they used to indulge in. Some people just can’t handle it and give in to their cravings, while others search for low-carb or sugar-free substitutes instead. Lately, I’ve been getting a lot of questions around this topic of sugar substitutes. Questions like…
 
One of the hardest things about losing weight is feeling like no one is supporting you in your weight loss journey. Not only do you feel a lack of support, but you feel like the people closest to you are actually going out of their way to make it harder for you to stay on track. Why is this? Why do we feel unsupported when we decide to make these b…
 
There’s a lot of chatter out there in the world about which diet is best. You see this play out on social media where proponents of one diet will bash another diet, and then proponents of THAT diet will bash the other, and on and on it goes. With all of this conflicting information, it’s really difficult to make an informed decision about which die…
 
I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “natural weight” is. Several people have been asking me about this lately so I thought it would be a good idea to dig into this topic here on the podcast today. Losing weight is a very personal thing, and there’…
 
Some of the most asked questions in the Running Lean Community on Facebook are about running-related injuries. Runners just seem to get injured pretty often. In fact, more than half of all recreational runners experience an injury at some point. Why is this? Why do runners get injured so often? What are the most common injuries that runners experie…
 
One of the most important principles that I teach here on the podcast, and work on with my clients is the principle of becoming the best, healthiest, most badass version of yourself. In this episode, I’m going to show you how, more than anything else, your habits are responsible for who you have become up to this point in your life. And if you to c…
 
One of the biggest factors affecting your ability to achieve your goals is your environment. And your environment is more than just the physical space around you at this moment, it’s all the information that’s constantly streaming into your brain. In this episode of the podcast, I have a bunch of practical tips for hacking your environment to creat…
 
Kelly is an ultrarunner who came to me for help transitioning to the low-carb way of life. She made it through the tough transition period and went from being primarily a sugar burner to becoming a super-efficient fat-burning machine. Since adopting this approach, she’s run two ultramarathons with great success! She’s also become quite a bit leaner…
 
Whatever it is you want for yourself - to lose weight or run an ultramarathon - the right mindset will get you there. Today on the podcast, I’m talking about two very distinct mindsets - the fixed mindset and the growth mindset - and why embracing the growth mindset is the key to accomplishing everything you want in your life. The post 88. Embracin…
 
As a weight loss coach for runners, I work with a lot of people whose main goal is to lose weight. There’s something much bigger at play here, and a more important goal that you should be focused on. In this episode of the podcast, I explain why weight loss is not the goal and the one thing that you should be focused on instead. The post 87. Weight…
 
It’s pretty common knowledge that if you have a faster metabolism - meaning you burn more calories while at rest - you will lose more weight. What most people don’t know is that there are many different ways to increase your metabolism other than just running an extra 100 miles every week. So today on the podcast, I’m going to share 7 surprising wa…
 
If you really want to create change in your life, you have to focus on changing your habits, right? But most people just focus on trying to change the behavior and don’t focus on the things that are actually driving the behavior in the first place. So today on the podcast, I take you on a deep dive into understanding how habits really work so you c…
 
Recently, I’ve been getting a lot of questions about how to fuel your runs as a low-carb runner. I’m here today to share my thoughts and my experience on this topic and offer up several different fueling strategies for low-carb running. I’m hoping by the end of this episode, you feel less fearful and more confident about your low-carb approach to r…
 
I think a lot of people get stuck on this idea of you can either drink or not drink and there’s no middle ground. This is the all-or-nothing mentality and it can make changing a habit feel extremely daunting. So in this episode, I’m taking a deep dive into the all-or-nothing mentality and proposing what might be a more effective way to change a hab…
 
If there’s something big that you want for yourself, I’m telling you, there’s no magic formula, it just takes practicing the art of discipline to get it. So in this episode of the podcast, I'll be exploring what it means to practice the art of discipline so that you can achieve everything you want in your life. The post 82. Practicing the Art of Di…
 
We often think of stress as being something annoying, a mental or emotional issue, but stress can also have serious implications on our physical health as well. There’s another side of stress that’s considered not only good for us but actually required in order for us to grow and thrive as humans. So today on the podcast, I’m going to talk about go…
 
Self-sabotage is one of those terms that you hear and you think you have a pretty good handle on what it means. But do you really? In this episode, I’m going to help you understand what self-sabotage is, how it prevents you from achieving your goals, and how you can eliminate it from your life. The post 80. Understanding and Eliminating Self-Sabota…
 
Desire can feel very strong and very powerful, and it can lead you to do things that are not in alignment with your goals - like eating or drinking. But desire doesn’t have to be so ominous and mysterious. In this episode, I’m going to go over what desire really is, why it’s such a powerful force in your life, and what you can do to change it. The …
 
When it comes to habit change, there’s this idea that if you do something every day for a period of time - 30-60-90 days - then you will automatically develop a new habit. I cannot tell you how wrong this idea is. Today on the podcast, I’m talking about the problem with streaks and what you need to focus on instead if you want to make lasting, mean…
 
There’s a lot of talk out there in the personal development world about happiness. My take on happiness is a little different - I believe happiness is overrated. In this episode of the podcast, I’ll explain exactly what I mean when I say happiness is overrated, and offer my take on what your life’s purpose really is. The post 77. Happiness is Overr…
 
If you’re thinking there’s no way you’ll be able to get through your vacation without gaining 5 or 10 lbs and coming home feeling like crap, then I’ve got some good news for you, because it doesn't have to be like that. In this episode of the podcast, I offer up some practical tips for sticking to your food or exercise plan - even when you're on va…
 
I have a very special guest joining me here on the podcast today. A few months ago, Latisha Simmons was facing some pretty serious health issues and decided she needed to make some big changes in her life. She’s come a long way in just a few months so I thought it would be beneficial for all of us to hear her story of transformation. The post 75. H…
 
In this episode of the podcast, I’ll be answering the questions I get asked most about protein, like... How much protein should I be getting? How does protein help promote weight loss? How does protein help with running? What are the best sources of protein? How long after a workout should I take protein? Are protein supplements recommended? If it …
 
As a Sports Nutritionist, Weight Loss Coach for Runners, and Master Life Coach, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight...and stay there for good! In this episode, I’m going to outline the most important mindset shifts you have to adopt if you want …
 
As a Sports Nutritionist and Weight Loss Coach for Runners, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight. In this eye-opening two-part series, I’ll show you exactly what it takes to become a lean, fat-burning, running machine and most importantly...how t…
 
I recently decided to do a little nutrition experiment on myself. I trained for a marathon while following a zero-carb diet, and then I ran that marathon without carb-loading and without the use of any fuel at all. In this episode of the Running Lean podcast, I answer all of those questions and share the results of my experiment training for and th…
 
Whether your goal is to finish a marathon without bonking or lose weight and keep it off for good, you have to become an emotional adult to get there. Becoming an emotional adult is one of the most powerful skills you can learn, and it’s key to becoming the most badass version of yourself yet. The post 70. Becoming an Emotional Adult appeared first…
 
I coach a lot of runners on nutrition, weight loss, and overall health and fitness, and I see the same self-sabotaging behavior over and over again. Why do you do these things to yourself? Why can’t you ever seem to make any significant progress toward your big goals? Why do you always seem to sabotage your own success? The post 69. 5 Ways You Sabo…
 
Why is what we eat so complicated? What does this mean for us? And most importantly, what can we do about it? In this episode, I share many of the reasons why our relationship with food is so complicated. My hope is that by the end of this podcast, you’ll have a deeper understanding of this issue and be able to make more informed decisions about yo…
 
I hear a lot of runners talk about strength training, and honestly, not all of what they say makes sense. So in this episode of the Running Lean podcast, I bust a bunch of these myths and misconceptions runners have around strength training. I also outline the many benefits that strength training actually provides, especially for endurance athletes…
 
I’ve seen a lot of social media posts and comments lately where people are sharing their frustration around the scale. In this episode of the podcast, I dole out a little tough love and explain exactly what scale drama is, how it impacts your life, and how to eliminate all that scale drama for good. The post 66. Eliminating Scale Drama appeared fir…
 
Making lasting changes like permanently losing weight is not an easy thing to do. It requires you to do more than just change a behavior. Any kind of meaningful, lasting change requires three key things, and you have to have all three or it just won’t work. In this episode of the podcast, I’m going to share the three requirements for making lasting…
 
Overtraining is something that a lot of runners experience but very few actually know that it’s happening. The problem is that if you keep it up it can result in overtraining, which leads to all sorts of health issues like poor performance, burnout, even injury. Today on the podcast, I’ll go over the warning signs and dangers of overtraining and of…
 
Today on the podcast, I’m going to break down my experience running the David Goggins 4x4x48 Challenge. I’ll share some things I did right, some things I could have done better, and how this whole challenge has changed me. Whether or not you would ever consider doing an event like this, I think you’ll get something out of this episode. The post 63.…
 
Whether you want to run faster or farther, dial in your nutrition, or lose those winter lbs - you need motivation to make it happen! But most people severely lack motivation! They are motivation-deficient. And this lack of motivation keeps them stuck where they are, never making any progress toward their goals. In this episode of the podcast, I’m s…
 
In order to become a healthy human, you need to change your habits. The problem isn't knowing which habits are bad or good, it’s knowing how to make those good habits stick. In this episode of the podcast, I’ve got five very simple and very practical steps to making healthy habits stick. The post 61. Making Healthy Habits Stick appeared first on Ru…
 
In this episode of the Running Lean Podcast, I’ll be covering a few beverages that seem to be at the forefront of runner’s minds these days. Namely alcohol, coffee, and water. By the end of this episode, you’ll have a much better understanding of what’s good and what’s bad about these beverages and how they will absolutely affect your running perfo…
 
There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance. Today on the podcast, I hope to clear up some of the biggest misunderstandings, myths, and misconceptions of low-carb running. By the end of this episode, I want you to be able to make an informed decision about which app…
 
Stress is not something that can be avoided, it’s just a fact of modern life. Stress can make us sick, stress can lead to a host of chronic diseases, and stress can make us fat. In this episode of the podcast, I’ll be taking a look at stress from several different angles, I’ll explain how stress is making us fat, and I’ll provide some options for h…
 
In this episode, I share my thoughts on what’s going on, why some people can easily make healthy eating a way of life, and why others can’t. I’ll also offer some practical tips to help you start to make the shift from the temporary “diet” mentality to the permanent “way of life” mentality. The post 57. How to Make Healthy Eating a Way of Life appea…
 
In this episode of the podcast, I answer some of the biggest questions runners ask about carbs, like what are good carbs and bad carbs? I’ll be covering the quality of carbs, the number of carbs, and the timing of your carbs, all of which play important roles in long-distance running and weight loss goals. The post 56. Good Carbs, Bad Carbs appeare…
 
I think we can all agree that in order to lose weight, you have to be able to burn fat. In this episode of the Running Lean podcast, I’m talking about foods that will definitely give your metabolism a boost and help you become that lean, fat-burning machine. The post 55. 5 Foods That Boost Your Metabolism appeared first on Running Lean with Patrick…
 
I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation. So today on the podcast, I’m taking a deep dive into the topic of fat-adaptation for runners. My goal is that by the end of this episode, you will have a solid understanding of fat-adaptation and why it’s such a powerful tool to help you improve not jus…
 
Self-sabotage is when you say you want to lose 30 lbs but you find yourself eating chocolate cake every day. What is happening here? By eating the cake, you are completely undermining what you say you really want for yourself! Why do we do this? In this episode of the podcast, you’ll discover how and why you self-sabotage and learn a few simple str…
 
Contrary to what I see plastered all over social media, I don’t think 2020 was that bad of a year, at least it wasn’t for me. In fact, I think 2020 has been my best year yet! In this episode of the podcast, I’m looking back at 2020 and the valuable lessons I learned, and what I’ll be focusing on as I move forward into 2021. The post 52. Looking Bac…
 
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