Real Life Runners with Angie and Kevin Brown

466: Why Asking for Help is So Hard

In this episode, we’re sharing a very personal story from our own lives. Last week, Kevin hurt his back during a strength workout, and even though I am a physical therapist, he never clearly asked for help. I, on the other hand, didn’t want to jump in with unsolicited advice. The result? A week of unnecessary pain, missed training, poor sleep, frustration, and a whole lot of miscommunication. That experience made us realize just how hard it can be to ask for help—even from the people we trust most. We dive into why so many runners and high achievers struggle with reaching out, whether it’s because we don’t want to be a burden, think we should be able to figure it out ourselves, or worry that asking for help makes us look weak. We also talk about when it’s time to stop pushing through, who you should actually ask for guidance, and why confidence on social media or AI-generated answers aren’t the same as real expertise and experience. If you’ve ever caught yourself thinking, “I can handle this on my own,” we think this conversation might give you a different perspective. 00:00 Why We Avoid Help 01:28 Kevin’s Back Injury 08:05 The Pants Moment 10:08 Runner Identity Trap 12:14 Miscommunication Spiral 16:52 AI and False Confidence 27:02 Why Helpers Hold Back 32:40 Why Investment Matters 33:14 Free Advice Fails 37:54 When To Ask Help 44:41 Who To Ask 45:10 Social Media Red Flags 48:54 AI Sounds Confident 49:49 Knowledge Vs Experience 55:54 Trust And Perspective Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player  Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Come find us on Instagram [http://www.instagram.com/realliferunners] 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.

465: Carbs, Creatine, and Caffeine — What the Research Actually Says

With so many supplements marketed to runners, it's easy to wonder what's actually worth taking. In this episode, we cut through the noise and focus on a few supplements that have strong research behind them—while emphasizing that no supplement can replace consistent training, good nutrition, quality sleep, and proper recovery. We break down the Three Cs: Carbohydrates, Creatine, and Caffeine. First, we discuss why many runners are underfueling and how carbohydrates play a critical role in performance, recovery, and endurance. Next, we explore creatine monohydrate, one of the most researched supplements available, and its benefits for strength, recovery, and overall health. Finally, we cover caffeine, including how it can improve performance, common dosing guidelines, and why personal tolerance matters. We also briefly touch on vitamin D, magnesium, omega-3s, and collagen, and discuss when they may be worth considering. In This Episode: * Why supplements should never replace the fundamentals * How carbohydrates support performance and recovery * The benefits of creatine for runners * How caffeine can enhance endurance * When other supplements may be helpful * Avoiding the optimization trap and keeping things simple 03:53 The Three Cs  09:59 Fueling During Runs 14:29 Carb Targets And Gut Training 20:16 Women Over 40 And Carbs 25:03 Adjusting Fuel To Effort 28:31 Creatine Explained 41:14 Monohydrate and Daily Dose 43:25 Caffeine Performance Basics 46:23 Dosing and GI Timing 47:33 Metabolism and Jitters 50:29 Sleep and Tolerance Tradeoffs 54:12 Race Day Caffeine Rules 56:54 Vitamin D Testing 59:34 Magnesium for Cramps 01:03:38 Omega 3 Benefits 01:05:26 Collagen Versus Protein Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player  Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Come find us on Instagram [http://www.instagram.com/realliferunners] 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.

464: The Optimizer Trap: Is It About Health or Money?

Have you ever found yourself wondering if you're doing enough? Should you be tracking your sleep more closely? Monitoring your glucose? Taking more supplements? Investing in another recovery tool? Finding one more way to optimize your health and performance? In today's world, it's easy to feel like there is always another metric to improve, another score to chase, and another strategy promising better results. In this episode, Kevin and I take a closer look at what happens when the pursuit of optimization starts working against us. We explore the rise of the "optimizer" identity and how many runners and health-conscious individuals are being pulled into a culture that encourages constant measurement, analysis, and self-improvement. While data can absolutely be helpful, we discuss what happens when metrics become the goal instead of a tool. We dive into how wearables, sleep scores, recovery scores, continuous glucose monitors, and other tracking technologies can sometimes create more anxiety than awareness. We also unpack concepts like orthorexia and orthosomnia—conditions where the pursuit of healthy eating or perfect sleep can actually become unhealthy. From there, we shift into one of the most talked-about sporting events of the year: the inaugural Enhanced Games in Las Vegas. Marketed as a revolutionary athletic competition where performance-enhancing drugs were permitted, the Enhanced Games generated headlines, controversy, and millions of dollars in investment. But beneath the flashy marketing and bold promises lies a much bigger story about optimization culture, shortcuts, and the business of selling peak performance. We break down what actually happened, why many of the promised outcomes failed to materialize, and what the event reveals about our modern obsession with finding the fastest path to better results. Throughout the conversation, we keep coming back to a simple truth: The basics still work. The runners who make the greatest long-term progress aren't usually the ones chasing every new biohack. They're the ones consistently sleeping well, fueling appropriately, training progressively, building strength, managing stress, and recovering intentionally. If you've ever felt overwhelmed by all the health advice, gadgets, supplements, and performance metrics competing for your attention, this episode offers a refreshing reminder that you don't need to optimize everything to become a healthier, stronger runner. 04:45 When Metrics Mislead 06:25 Orthorexia and Clean Eating 09:02 Orthosomnia and Sleep Anxiety 10:56 Fragility vs Resilience 12:52 Health Obsession Identity 15:05 Gamifying Glucose Tracking 18:40 Optimization Industry Exposed 23:47 Supplements vs Foundations 26:35 Enhanced Games Explained 31:31 Gladiators and Reality Check 33:08 Clean Athletes Win 33:59 Enhanced Games Recap 34:19 Super Suit World Record 35:29 Weightlifting Hype Fizzles 35:47 Wellness Complex Exposed 38:39 Why Athletes Underperformed 43:17 Foundation Beats Shortcuts 46:06 Recovery Tools vs Basics 49:15 Sleep Over Supplements 50:24 Metrics Without Anxiety 51:41 Marketing Tricks and Pink Tax 55:07 Mental Strength Matter Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player  Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Come find us on Instagram [http://www.instagram.com/realliferunners] 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.

463: It Doesn't Look Like Anything Yet: What Building a Vanity Teaches Us About Training.

It Doesn’t Look Like Anything Yet: What Building a Vanity Teaches Us About Training Have you ever been in the middle of building something and thought, How is this ever going to come together? That’s exactly what happened when Kevin and I spent three hours putting together our 13-year-old daughter’s new vanity. Somewhere between scattered parts, a cracked panel, and a backwards drawer track, I realized… this feels a lot like training. In this episode, we share why building a strong runner isn’t about one workout or one great week. It’s about putting the right pieces together over time and trusting the process, even when progress feels invisible. We talk about: * Why skipping foundational work often catches up with us later * How base building creates support for everything else * Why sleep, fueling, strength, mobility, and recovery are not optional extras * How setbacks and small problems mirror the challenges that show up in training * Why correcting course early matters more than pushing through * Learning to trust the process, even when it doesn’t look like much is happening yet The question I want to leave you with is: What piece of your training are you leaving out right now? Because every piece matters, and sometimes the thing you’re overlooking is the thing holding everything else together. 03:41 Unboxing The Vanity Chaos 07:21 Skipping Steps Risks 10:28 Teamwork And Coaching 13:21 Right Plan For You 20:40 Recovery And Big Rocks 26:14 Setbacks And Fixing Mistakes 29:41 Fix It Before It Breaks 34:30 Adjusting for Life Stress 35:54 Trust the Slow Progress 46:18 Overnight Success Myth 49:10 What Piece Are You Missing Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player  Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Come find us on Instagram [http://www.instagram.com/realliferunners] 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.

462: It Can Be Two Things At Once

Let It Be Enough: Escaping the Comparison Trap in Running and Life In episode 462 of the Real Life Runners podcast, we dive into the comparison trap and how easily runners can fall into measuring themselves against others—or even against past versions of themselves. Whether it’s pace, fitness, race results, or life circumstances, comparison often steals joy and makes us feel like what we’re doing isn’t enough. We start by discussing the Cocodona 250 and Rachel Entrekin’s incredible overall win and course record, along with the conversations it sparked around how accomplishments are measured. We explore the mindset shift of “Why not you?” and how often we place limits on ourselves before we even begin. We also reflect on seasons of transition, from graduations to changing training goals, and the reality that pride, grief, excitement, and uncertainty can all exist at the same time. Sometimes moving forward requires letting go of old expectations and embracing who you’re becoming instead of trying to recreate who you used to be. We close with reminders to trust the process, celebrate where you are, and build the future version of yourself one step at a time. 02:23 Cocodona 250 Explained 07:13 Rachel Wins Overall 08:24 Comparison Trap Debate 16:52 Why Not You Mindset 21:27 Hypotheticals and Depth 23:38 Gender Gap Nuance 24:56 Celebrate Wins Without Comparison 26:30 Graduation Seasons and Letting Go 30:53 Closed Doors New Training 35:01 Let Go to Let In 37:52 Build Who You're Becoming 39:57 Ironman Grit Over Time 46:03 Two Truths at Once Gain access to my new secret podcast, Unbreakable: The Runner's Guide To Injury-Proofing Your Body After 40. Click here: https://www.realliferunners.com/secret [https://www.realliferunners.com/secret] Join the Team! -->  https://www.realliferunners.com/team [https://www.realliferunners.com/team]  Thanks for Listening!! Be sure to hit FOLLOW on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], Spotify [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30], or your favorite podcast player  Leave a review on Apple Podcasts [https://open.spotify.com/show/4eGgcWP4ZQzvcHHzt6ryUH?si=ff81c468aa114b30]. Your ratings and reviews really help and we read each one! Come find us on Instagram [http://www.instagram.com/realliferunners] 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.