Episodes

There’s a lot of conflicting information out there in the world today about proper nutrition, the best ways to lose weight, what types of exercise are best for weight loss, and on and on. But I think we can all agree on one thing: if you want to lose weight, you have to burn fat. Losing weight means reducing the amount of fat you have stored in your body, period. When you look at yourself in the mirror naked, you see exactly where this fat is. That’s the stuff you want to get rid of, but how...

Have you ever felt hungry? I know stupid question, of course, you have. We’ve all felt hungry, we all know exactly what hunger feels like. But did you know that not all hunger is “real” hunger? Sometimes what you think is real hunger is just a mental or emotional response to your current situation. Stress, boredom, or even social situations can cause you to feel the need to eat, but are you experiencing real hunger in those moments? Today I’m going to break it all down for you and help you ...

When you think about “endurance”, what comes to mind? Since you’re most likely a runner, your mind probably conjures up images of slogging out miles and miles on the roads or trails. And you’d be correct, building this kind of physical endurance is one of the keys to being a healthy, fit human being. But there’s another side of endurance, one that doesn’t get discussed much. This other type of endurance is one of the most valuable life skills you need to learn and master. Today, I’ll explai...

There’s a bit of a debate going on out there in the running community around whether or not runners should be lifting heavy weights. Some people think no, runners should never lift heavy weights and they give a bunch of valid-sounding reasons why. Others think that runners should always lift heavy and they have their own logical point of view on the topic. The two sides both have some good points and today, I’m hoping to clarify my own stance on the subject. So in this episode of the Running...

6 months ago, Natasha Sorensen was a little frustrated with where she was physically, mentally, and even emotionally. She was 18 months post-partum with twins and found it difficult to lose the weight she had gained during pregnancy. She was also a very active person, running and doing CrossFit regularly, but she couldn’t seem to make forward progress…she couldn’t break the cycle of emotional eating. She knew that she was capable of achieving more but could never stay consistent long enough t...

I get a lot of questions about how to improve running performance and one concept I keep coming back to is building your aerobic engine. Before you can run longer or faster you have to improve your aerobic fitness. Building and maintaining a solid aerobic base should be the goal of every runner, regardless of your experience. But many runners skip this step because they just want to focus on the faster or higher-intensity running. So in this episode of the podcast, I explain how building you...

It’s the end of the year and time to look back at everything that’s happened this past year…good and bad. 2022 has been a challenging year for a lot of people and I’m no exception. I’ve had my share of setbacks and difficulties this year but I’ve managed to get through them all. I’ve also had some pretty amazing accomplishments this year and like to reflect on those as well. In this episode of the podcast, I share my biggest lessons learned this year and what’s next for me. I also want to t...

There’s a powerful principle that you absolutely must embrace if you want to continue growing, evolving, and becoming more. That principle is this: There is no finish line. This means that whatever you are doing to improve yourself, you must continue doing…for the rest of your life. If this idea scares the crap out of you, rest assured, you are not alone. Most people do not live their lives this way because it feels too big and too daunting. Most people think there’s an end to eating health...

What separates successful people from those who fail? What do successful people do that unsuccessful people don’t? While there are a LOT of things that differentiate people who achieve greatness and those who don’t, today I’m going to focus on a few that I feel are most important. Whether you want to lose weight or run an ultramarathon, you will either succeed or fail based on a few simple but very powerful principles. In this episode of the podcast, I’ll share the 3 things all successful pe...

A lot of people feel the need to share their thoughts with me about food restrictions. They say things like, “I don’t ever want to restrict any foods”, or “All foods are OK in moderation”, or something like that. I know where they’re coming from, they just don’t want to have to give up any of their favorite foods! But here’s the thing…if you want to change your health and fitness for the better, lose weight, and maybe even change your relationship with food – something’s going to have to chan...

It’s officially the Holiday Season and that means it’s time to gain a bunch of weight over the next 30 days and start the new year feeling like crap, right? I know it seems kinda crazy when I say that out loud, but the truth is, that’s the way most people do it. Most people gain quite a bit of weight during the holidays and then swear a solemn oath that they will get back on track in January. I’ve done this many, many, many times so I know exactly what this looks like. I also know how terrib...

When it comes to eating healthy and losing weight, people think you have 3 choices: Struggle, suffer, or give in. You might want to stick to a healthy eating plan through the holidays but feel like you will have to either struggle to stay on plan, suffer your way through it, or just say “screw it” and give in to all those cravings for carbage. But what if there was another option? What if you didn’t have to suffer or struggle? What if you never gave in to food cravings? Today on the podcast,...

I think we can all agree that children need to play. Play is crucial for their brain development and their mental and emotional growth. But what about us adults? Should play be abandoned once we reach adulthood? The short answer is no, play should continue for everyone, no matter what age. Why is play so important? Why should we make play a part of our everyday life? What does it even mean to “play”? In this episode of the podcast, I’ll be taking a deep dive into the importance of play and ...

A lot of people find it very hard to change their diet. They have been practicing the same eating patterns for most of their life and even though this is causing dysfunction in their body, they can’t seem to change anything. Why do they do it? Why can’t they change? They will say it’s because they have an “addictive personality.” What does this mean? What is an addictive personality? Is it even a real thing? Are some of us just wired to eat junk food and there’s nothing we can do about it? T...

There seems to be a bit of confusion out there in the endurance world when it comes to the terms “keto” and “fat-adapted.” Keto gets a bad rap because people tout it as being an all-fat diet – all you eat are sticks of butter wrapped with bacon, but this is definitely not the case at all. Being fat-adapted on the other hand causes some confusion too since the word “fat” sends a lot of people running in the other direction. We’ve become a fat-phobic nation so any dietary intervention that allo...

A lot of people make the assumption that if you’re a low-carb runner, it means you don’t ever eat any carbs at all. But this simply isn’t true. There’s a time and place for carbs in your diet, but you need to understand how carbs affect you before you start piling all those sweet potatoes onto your plate. We all have differing levels of tolerance when it comes to carbohydrates. Some people can handle more than others without any negative side effects. Others need to keep their carb intake f...

Most of the people in this country eat a pretty terrible diet. And because of that, most people are experiencing some sort of metabolic dysfunction – their blood sugar and blood pressure are too high, they carry around too much body fat, and they are at higher risk for heart disease, stroke, and type 2 diabetes. The troubling part of all of this is that this is the “norm” here in the US today. So if you want to be different, meaning you want to be the healthiest human possible, you’re going t...

Many runners who set out to achieve big goals will get it into their heads that things should just be happening faster. They should be losing weight faster, their running should be improving more quickly, and those strength sessions at the gym should be paying off by now. But the reality of the situation is that these things take time. It takes time to lose weight and become a stronger, faster runner. And when you think everything should be happening faster it all becomes very frustrating. ...

I’ve been hearing a lot of stories lately from people in the low-carb athlete community who tend to adhere to an all-or-nothing mentality when it comes to diet and exercise. They hear that low carb is good so they go zero carbs all the time. They hear that training in the fasted state has positive benefits so they do all their workouts fasted, no matter what. Today, I want to address these beliefs because I think it’s important to understand when the all-or-nothing approach should be embraced...

One of the most prevalent health issues facing us today is stress. When you think of stress you probably only imagine it being a mental health issue, but chronic stress is a major contributing factor to physical disease in the US today. The good news is that stress can be managed quite well. The bad news is that most people do a pretty terrible job of managing stress! In this episode, I’ll explain what stress actually is, how it might be affecting you positively or negatively, and what you c...

One nice thing about human beings is that no two of us are alike. And not just in how we look or where we live, but in how we see the world. We each have our own unique Model Of the World (MOW) based on our past experiences, belief systems, and upbringings. Your MOW can keep you stuck and frustrated or help you to achieve everything you want for yourself. In this episode, I’m taking a look at how your unique Model Of the World can be harmful or helpful and why you might want to consider upgr...

If you’re like most people and you hear the words, “emotional eating” you probably picture a woman crying in bed eating a half-gallon of ice cream right out of the container. I know that’s what’s depicted in rom-com movies and on TV, but that image is just plain wrong. Emotional eating is something we all do – both men and women – and it typically looks nothing like what we see on the screen. One of the keys to becoming the healthiest version of yourself is getting control of your food choice...

If you are overweight, chances are it’s a problem of metabolism. Your metabolism is not working properly. By nature, animals (including humans) do not become overweight unless there is some kind of dysfunction happening in the body. One of the most common dysfunctions in humans is a slow metabolism. This is where your body does not burn enough calories to maintain homeostasis (stable and optimal health). I usually don’t talk about calories much here on the podcast, but today I will make an ...

I know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. But so many runners keep doing the same workouts over and over expecting to somehow get faster. Or lifting the same amount of weight and expecting to get stronger. Or eating the same food and expecting to magically lose weight. From an external perspective, the problems here are all obvious – you have to do things differently in order to get different results. ...