Running Lean

Today we’re talking about something that impacts every single workout, every food choice, and every goal you set—but almost nobody trains directly: self-trust.

In this episode, How to Build Unshakable Self-Trust, I’m breaking down what self-trust actually is, what it’s not, why so many runners quietly lose it, and—most importantly—how to build it back stronger than ever.

Because here’s the truth: if you don’t trust yourself, you’ll second-guess your training, sabotage your nutrition, overcommit, underdeliver, and keep starting over.

And this isn’t about hype or affirmations...

Today’s episode is called “Run Faster Without Getting Fitter: The Truth About Running Economy.”

Most runners think getting faster means building a bigger engine—more miles, harder workouts, better VO₂ max. And while that stuff matters, it’s not the whole story.

There’s something else that might be even more important.

Running economy.

It’s one of the most overlooked performance variables out there—and improving it can mean running faster at the exact same fitness level. Same heart rate. Same oxygen use. Same engine.

Just less wasted energy.

Today’s episode is called “Your Weak Links Are Slowing You Down” — and if running has been feeling harder than it should lately, this might be the reason why.

Most runners think the problem is fitness. Or age. Or mileage. So they run more. Push harder. Add speed work. But they ignore the small, unglamorous parts of the body that actually control everything: the ankles, the hips, and the core.

When those areas aren’t doing their job, your stride gets inefficient. Your power leaks. Your pace plateaus. And little aches start to show up.

This...

Winter can either break your running routine—or quietly make you a stronger, smarter runner.

In this episode, The Winter Running Survival Guide, I’m breaking down how to train, eat, and think differently during the coldest months of the year.

This isn’t about pushing harder or “toughing it out.”

It’s about adapting your approach so you don’t lose momentum, fitness, or confidence when conditions aren’t ideal.

We’ll talk about why winter training should look different, how to stay consistent without burning out, and how to come out the other...

If you feel like you’re constantly struggling with food…
If strength training always feels hard to stick to…
If you feel like you’re forever “trying to get back on track”…

…but somehow, your running is fine?

This episode is for you.

Today’s episode is called If You’re Always Struggling, You’re Doing It Wrong—and yeah, I know that sounds harsh.

But hear me out, because this isn’t about shaming you or telling you to “try harder.”

It’s about something way more important.

I talk to...

Let me say this straight up—you can’t rush progress.

And yet, almost every runner tries.

In this episode, “You Can’t Rush Progress,” we’re talking about why fat loss, strength, and better running performance take longer than you want—but not longer than they need to.

If you’ve ever jumped from plan to plan… pushed harder when your body was already tired… or wondered why you’re doing “all the right things” but still not seeing the results you expected—this conversation will hit home.

I’ll break down what real progress...

In The Leaner, Stronger Runner Framework – Part 3: Why Motivation Isn’t the Problem (And What Actually Creates Consistency), we’re talking about the missing piece that determines whether anything you’ve learned so far actually sticks.

Most runners think they need more motivation, more discipline, or more willpower.

But if that were true, you’d already have the results you want.

The real issue isn’t effort—it’s the system you’re relying on to stay consistent when life gets stressful, motivation fades, and things don’t go perfectly.

In this episode, I brea...

In The Leaner, Stronger Runner Framework – Part 2: How Runners Should Actually Eat, we’re talking about the piece that confuses more runners than anything else: food.

Most runners think eating better means eating less, cutting out carbs completely, or just being more disciplined.

And for a while, that might seem like it’s working.

But then the hunger ramps up, recovery slows down, energy crashes, and running starts to feel way harder than it should.

In this episode, I’m breaking down how runners should actually eat if they want to burn fat...

If you’re a runner who feels like you’re doing everything “right” but still not getting the results you want, this episode is for you.

This is The Leaner, Stronger Runner Framework – Part 1: Why Running More Isn’t the Answer. And today, we’re going to take a hard look at one of the biggest mistakes runners make when they’re trying to lose weight and improve performance—just doing more miles and hoping it eventually works.

Because for most runners, running more often, longer, or harder doesn’t fix the problem. It actually makes things worse.<...

This episode is called “What This Year Taught You (If You’re Willing to Look)”, and it’s probably one of the most important conversations we can have right now.

Before you rush into setting new goals, new races, or another plan that promises everything will be different next year, I want you to pause.

Because if you don’t take the time to reflect on what this year actually showed you—about your habits, your mindset, your training, and your relationship with your body—you’re likely to repeat the same patterns all over again.

To...

Every January, runners do the same thing. They get fired up, set big goals, promise themselves this year will be different… and a few weeks later, they’re right back where they started.

That’s why today’s episode is called “Why Starting Over Every January Never Works (And What Actually Does)”.

In this episode, I’m breaking down the real reason January motivation fades so fast, why relying on willpower is a losing strategy, and how the motivation → burnout → quitting cycle keeps runners stuck year after year.

More importantly, I’ll show you what actually wo...

The holidays can feel like a minefield for runners—parties, travel, family dynamics, big emotions, endless food, disrupted routines… it’s a lot.

That’s why in this week’s episode, “The Holiday Survival Plan for Runners: Stay Lean, Stay Strong, Stay Sane,” I’m giving you a simple, realistic, no-nonsense plan to help you navigate the season with confidence.

This isn’t another “avoid the cookies” conversation.

This is about staying mentally grounded, honoring your goals, staying consistent with your training, and actually enjoying the holidays without feeling like you’re constantly battling temptation or s...

Today on the podcast, we’re digging into something that every runner deals with but almost no one talks about openly: “The Lies We Tell Ourselves About Losing Weight.”

These thoughts are subtle.

They’re sneaky.

They feel reasonable.

And that’s exactly why they keep so many runners stuck.

We tell ourselves little stories like “I run so much, I should be able to eat whatever I want,” or “I’ll start eating better after my race,” or “It’s just my hormones,” and we don’t even question them.

They b...

In this week’s episode of the Running Lean podcast, I’m diving into a topic that becomes absolutely essential as we get older—Functional Strength for Aging Runners: Stay Powerful for Life.

If you’re a runner in your 40s, 50s, 60s, or beyond, you already know that things start to feel a little different as the years go by.

Maybe your paces slow down, maybe recovery takes longer, maybe those annoying aches and pains pop up more often.

But here’s the truth: none of this has to mean decline.

You can...

Today on the podcast, we’re talking about something that most runners think they understand but almost always get wrong.

It’s the subtle, sneaky stuff we do around food that feels harmless… but consistently slows our progress, stalls fat loss, and keeps us struggling more than we should.

This episode is called “The Hidden Ways Runners Overeat (Without Realizing It),” and once you hear these patterns, you’ll start seeing them everywhere.

We’re diving deep into mindless eating, “healthy” overeating, weekend creep, training hunger, emotional snacking, and—most importantly—how to take back control.

This week on the podcast, I’m talking about something most runners overlook completely—the off-season.

And the truth is, if you use it the right way, it can become your biggest competitive edge.

That’s exactly what we’re getting into inside this episode, The Off-Season Advantage: Build Strength and Endurance While Others Rest.

Most runners come out of race season tired, beat up, and unsure of what to do next.

They either keep pushing too hard or they stop training altogether.

But the off-season is actually where the real...

In this week’s episode of the Running Lean Podcast, I’m diving deep into a topic that affects every single one of us—Understanding and Identifying Self-Sabotage.

If you’ve ever made progress toward your running or weight loss goals, only to find yourself slipping back into old habits, this episode is going to hit home.

You’ll learn what self-sabotage actually is (and what it isn’t), how to recognize when you’re doing it, and the surprising reasons why we all do it.

Most importantly, I’ll show you how to start breakin...

Sometimes it’s during a marathon when your body just says “no more,” but other times, it’s just life that stops you cold.

You lose motivation, faith, or direction — and it feels like there’s no way through.

But what if the wall isn’t the end? What if it’s actually the path?

In this episode of Running Lean called “What to Do When You Hit the Wall,” I’m talking about how to face the hardest moments in your life and find the strength to move through them.

Whether you’re struggl...

You’ve crossed the finish line, achieved something incredible, and then… it’s just over.

Now what?

This week on the Running Lean podcast, I’m diving deep into The In-Between: What Happens After Your Big Race.

This is the space few runners talk about — that strange, quiet period after your big event when the structure disappears, the endorphins fade, and you’re left feeling a little lost.

In this episode, I’ll walk you through what’s really happening mentally, emotionally, and physically during this time, and how to handle it like an athle...

Have you ever felt frustrated because the scale isn’t moving, your runs aren’t going well, or you’re just not seeing the results you want?

It’s easy to get caught up in the tiny details and feel like you’re failing.

But the truth is, if you’re doing the work—showing up, eating better, training consistently—you’re probably just too focused on the wrong things.

In this episode of the Running Lean podcast, I’m asking the question: Are You Too Focused on the Wrong Things?

We’re going to take...

This week on the Running Lean podcast, I’m talking about something I like to call “The Strength You Can’t See.”

When we think about getting stronger as runners, we usually picture lifting weights or building bigger muscles — and while that’s definitely part of the equation, it’s not the whole story.

Some of the most important strength you can build as a runner isn’t visible at all.

It’s deep inside — your core, your stabilizers, your connective tissues — all the systems working quietly behind the scenes to keep you upright, balanced, and...

Recovery is the secret weapon of every successful runner — it’s where the real growth happens.

If you’re training hard but not giving your body what it needs to bounce back, you’ll end up feeling flat, sore, and maybe even burned out.

That’s why this week on the Running Lean podcast I’m sharing The Fat-Adapted Recovery Formula.

This simple, three-part approach is designed specifically for runners who follow a low-carb or fat-adapted lifestyle.

You’ll learn why protein is the #1 nutrient for muscle repair, why electrolytes are critical for p...

This week marks a huge milestone for the podcast — episode 300!

To celebrate, I’m sharing something very special: 20 Principles to Help You Get Leaner, Get Stronger, Run Better, and Live Longer.

After nearly six years and 300 episodes, I’ve covered just about everything from fat-burning nutrition to strength training, endurance building, and mastering your mindset.

But the truth is, all of that boils down to a handful of timeless principles.

These aren’t quick fixes or hacks.

They’re the core truths every runner needs to live by.

These ar...

A lot of runners I talk to are obsessed with burning calories, cutting carbs, and logging endless miles trying to get leaner.

And while running does burn some calories, it’s actually not the most efficient way to change your body composition.

The real magic happens when you build lean muscle mass.

Today, I’m going to break down exactly how muscle boosts your metabolism, increases your fat-burning potential, improves your running economy, and helps you stay lean for life.

By the end of this episode, you’re going to have a whol...

Zone 2 running gets talked about like it’s the magic bullet for weight loss.

It’s often labeled the “fat-burning zone,” and runners everywhere are logging easy miles expecting the pounds to just melt away.

But here’s the truth: Zone 2 training is amazing, but not for the reasons you’ve been told.

In this week’s episode of the Running Lean Podcast—What Zone 2 Running Really Does (and Doesn’t) Do for Fat Loss—I’m breaking down the myths, clarifying the physiology, and explaining what Zone 2 actually does for your endurance, your metabolism, and y...

So many runners tell me they want to lose weight, get stronger, or train smarter—but they keep stalling because they’re “not ready yet.”

They want the timing to be perfect, their schedule to clear up, their motivation to kick in.

But here’s the truth: that day never comes.

You don’t suddenly wake up one morning feeling 100% ready to change your diet or run your best marathon.

Readiness isn’t something you wait for—it’s something you create through action.

Every small step you take, even if it’s messy...

So here’s the deal: runners are some of the fittest people on the planet, and yet so many struggle with weight.

You put in the miles, the effort, the discipline… and the scale shrugs.

Or, you train for a race and somehow gain weight. That can make you feel a little nuts.

We’re going to fix that today by walking through a sane framework: how to think about food, how to plan without feeling restricted, and how to make decisions that help you get leaner and enjoy your life.

I’ll t...

Today on the podcast I’m breaking down a hard truth a lot of runners need to hear: Why You’re Not Getting Stronger (Even Though You’re Lifting).

If you’ve been showing up, moving weight, and still not seeing results, it’s not because you’re broken—it’s because your plan isn’t sending a strong enough signal.

We’ll cover what real intensity feels like, how to progress week after week, why recovery is the secret sauce you keep skipping, and how to choose the right lifts for your goals.

You’ll leave with...

You know what I’m talking about.

You’re doing the workouts, logging the miles, tracking your food, getting your strength sessions in… and the results?

Nowhere to be found. The scale isn’t budging. Your pace isn’t improving. Your clothes fit the same.

And you’re left wondering, “Why am I even doing this? What’s the point?”

I want to tell you something right up front — if you’ve ever felt this way, you’re not broken, you’re not weak, and you’re definitely not alone.

This happens to everyone.<...

You’ve probably heard it a million times: “Abs are made in the kitchen.”

And while nutrition definitely plays a role in fat loss, the truth is… it doesn’t start there.

In this episode of the Running Lean podcast, I’m flipping that outdated advice on its head in: Fat Loss Doesn’t Start in the Kitchen.

You’ll learn why focusing only on food is a losing strategy, and how factors like your mindset, sleep quality, stress levels, and training approach all have a massive impact on your ability to lose fat—and keep it...

Most people think they need to feel motivated in order to eat healthy, work out, or stick to their running schedule.

But here’s the truth—motivation is fleeting.

It might get you started, but it won’t carry you through the tough days.

What you really need is discipline.

In this episode of the podcast, I’m breaking down Why Discipline Will Always Beat Motivation.

You’ll learn what each of these really means, how they apply to weight loss and improving your health and fitness, and how to stop re...

There’s no shortage of advice out there about how to lose weight.

Just eat less, run more, count your calories, cut carbs, do a cleanse, go vegan, try keto—the list goes on and on.

But how much of this advice actually works?

And more importantly, how much of it works long term, especially for runners?

In this episode of the podcast, I’m digging into some of the most common—and most misunderstood—ideas around weight loss.

We’re talking about what’s true, what’s total BS, and how to t...

Mental toughness is one of the most powerful tools you can develop as a runner — and also one of the most overlooked.

Physical training is important, sure.

But if you don’t also train your mindset, you’ll keep hitting the same walls over and over again.

You’ll quit when things get hard, you’ll doubt yourself when you need confidence most, and you’ll never quite reach your true potential.

In this episode of the Running Lean podcast, I’m sharing the 3 Keys to Building Mental Toughness for Endurance Athletes.

Let’s be real—eating healthy can feel like a total drag sometimes, especially when all your favorite foods seem to be off-limits.

But what if I told you that you don’t have to give up everything you love in order to eat healthy, lose fat, and still feel totally satisfied?

In this episode of the Running Lean podcast, I’m sharing 10 Food Swaps to Help You Eat Healthier (Without Hating Your Life).

These aren’t bland or boring substitutions either—these are low-carb, whole food alternatives that taste amazing and will actually lea...

We’ve all done it—worn cotton socks on a long run, tried something new on race day, asked a Facebook group to diagnose our injury.

Runners are awesome… but we also do some pretty dumb stuff sometimes.

The good news? Every dumb mistake is just an opportunity to learn and grow.

In this episode of the Running Lean podcast, I’m laying out Dumb Stuff Runners Do (And What to Do Instead)—a light-hearted but brutally honest look at the common mistakes runners make that can lead to injury, burnout, or stalled progress.<...

One of the biggest myths in the running world is that you can’t lose fat and keep running strong at the same time.

Well…I’m here to tell you that’s just not true.

The key is learning how to fuel your body so you burn fat efficiently and support your training and recovery.

In this episode of the Running Lean podcast, I’m breaking it all down for you in How to Eat for Fat Loss Without Losing Performance.

You’ll learn exactly what types of foods promote fat loss (an...

Summer is here, and that means the heat and humidity are officially in full swing.

If you’re training for a race or just trying to stay consistent with your running this time of year, you’ve got to adjust your approach.

Trying to run the same way you do in cooler weather can lead to frustration, fatigue, or even dangerous health issues.

In this episode of the podcast, I’m talking all about How to Train Smart When It’s Stupid Hot.

You’ll learn how running in the heat affects yo...

Building leg strength is one of the most effective—and most overlooked—ways to improve your running. In this episode of the podcast, I’m sharing the top 5 leg strengthening exercises for runners. These are simple, proven moves that will help you build strength, boost endurance, improve running form, and reduce your risk of injury.

You don’t need to spend hours in the gym or lift heavy weights to get results. In fact, I’ll give you bodyweight alternatives for every single exercise so you can get started right away—no equipment required.

We’ll also talk a...

If you’ve ever said things like, “I can’t lose weight,” “I don’t have time,” or “I’m just not strong enough,” then you’ve experienced the power of limiting beliefs.

These are the deeply held thoughts that shape your actions—and often keep you stuck exactly where you are.

In this episode, I’m breaking down what limiting beliefs really are, how they develop, and why they’re so hard to let go of.

I’ll explain how you always act in accordance with your most dominant thoughts and how this shapes your results.

Struggling to lose weight even though you’re putting in the miles?

It might not be your training plan or your nutrition—it might be your mindset.

In this episode of the Running Lean Podcast, I dive into the powerful difference between a fixed mindset and a growth mindset, and how this mental shift can be the key to finally transforming your body.

You’ll learn how to catch the thoughts that are holding you back, reframe them in a way that builds confidence, and start showing up as the committed, empowered runner you wa...