Ep 89: Mindfulness Moments - Softening the Inner Critic, with Coach Michelle Quirk of Mindful Marathon

Ep 91: GLP-1s and Running - Fueling, Muscle Loss, and the Bigger Picture, with Dietician, Ann Kent & Dr. Michelle Quirk of Mindful Marathon

GLP-1 medications seem to be everywhere right now. From conversations in the physicians' lounge to social media feeds, these medications have become a major part of the discussion around weight, health, and wellness, but what do runners need to know about training while taking a GLP-1? In this episode, I sit down with registered dietitian Ann Kent to discuss how GLP-1 medications work, who may benefit from them, and the unique challenges they can create for runners and athletes. We explore how these medications affect appetite, fueling, recovery, muscle mass, and performance. We also discuss the importance of strength training, recognizing signs of underfueling, and knowing when it's time to talk with your healthcare team about adjusting your medication. Most importantly, we dive into the bigger conversation around body image, diet culture, and the reminder that pursuing health should never mean ignoring your body's need for nourishment. In This Episode We Discuss: * What GLP-1 medications are and how they work * Why these medications were originally developed for diabetes management * Who may be an appropriate candidate for a GLP-1 * Why runners have unique nutritional considerations while taking these medications * The connection between GLP-1s, weight loss, and muscle loss * Why strength training is so important while on these medications * Protein and calorie goals for active individuals * Common signs of underfueling and malnutrition * Body image, diet culture, and disordered eating concerns * Why weight loss alone isn't always a marker of improved health Key Takeaways Hunger is a normal biological signal, not something to eliminate completely. If your appetite is so suppressed that you can go all day without eating, it's worth discussing your medication dose with your healthcare provider. Strength training and adequate protein intake are critical for preserving muscle mass while losing weight. Runners on GLP-1 medications need to be especially intentional about fueling and recovery. Weight loss does not automatically equal health. You deserve nourishment at every body size. You can connect with Ann on her website https://peasandhoppiness.com/ [https://peasandhoppiness.com/]and on Instagram https://www.instagram.com/peasandhoppiness/ [https://www.instagram.com/peasandhoppiness/] Check out Ann's fabulous podcast episode on GLP-1s for additional info. https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications [https://app.peasandhoppiness.com/post/whats-up-with-glp-1-medications] Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 90: Heat, Humidity, & Expectations - A Smarter Way to Train, with Dr. Michelle Quirk of Mindful Marathon

Summer running can challenge your body and your mind. For many runners, especially high-achieving athletes and women physicians, summer running can bring frustration when paces slow or workouts feel harder than expected.  In this replay episode, I’m revisiting one of the most practical and important conversations from the Mindful Marathon archives about how to train safely, confidently, and compassionately in the heat and humidity. This episode is your reminder that adapting to conditions is part of training wisely. Whether you’re preparing for a fall race, rebuilding consistency, or simply trying to make summer running feel more manageable, this episode will help you adjust your training with intention instead of judgment. Inside this episode, we discuss: * Why running in the heat feels harder and what your body is doing to keep you cool * How heat and humidity impact pace, heart rate, and perceived effort * Why slowing down in the summer is not a sign of weakness, but smart training * Tips for hydration, electrolytes, and estimating your sweat rate * What to wear and when to run to stay safer and more comfortable * The warning signs of heat-related illness and when it’s time to stop * How heat acclimatization can actually improve your fitness for fall racing * Why training by effort and not pace is important for safety and consistency Every summer mile builds resilience both physically and mentally. What’s one adjustment you’re making to your summer running routine? DM me or email your questions about training in the heat. I’d love to hear from you and feature your question in a future episode. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 89: Mindfulness Moments - Softening the Inner Critic, with Coach Michelle Quirk of Mindful Marathon

Welcome to another installment of Mindfulness Moments on the Mindful Marathon Podcast. In this episode, we’re exploring something many runners and high-achieving women know well which is the inner critic. That voice that tells us we should be doing more, we’re falling behind, we’re not doing enough, or that rest must be earned. For many women physicians and professionals, self-criticism and hypervigilance were reinforced for years in training and in work environments where the avoidance of failure felt necessary for success. While those patterns may have helped us achieve, they can also leave us exhausted, anxious, and disconnected from ourselves. This episode is an invitation to pause. Together, we explore common patterns of self-critical thinking in runners and high-achievers, why the inner critic develops in the first place, how mindfulness can help us observe thoughts without immediately believing them, and a guided meditation designed to help you soften self-judgment and reconnect with self-compassion. This practice can be used on an easy run or walk, during moments of stress, or before bed when your mind feels especially busy. The goal is not to eliminate difficult thoughts but to create a little more space around them. You can care deeply about your goals and still speak to yourself with kindness. If you want more Mindfulness Moments, check out and Episode 72 [https://www.podbean.com/eas/pb-rkb53-1a2ada7] featuring a Guided Body Scan and Episode 80 [https://www.podbean.com/eas/pb-f4amg-1a73e89] featuring a Race Day Visualization. Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 88: Healing the Athlete Within - A Conversation About Anorexia, Running, and Recovery, with Dr. Jillian Rigert & Dr. Michelle Quirk

In this deeply personal and vulnerable conversation, I sit down with my friend Dr. Jillian Rigert, to discuss her lived experience with anorexia nervosa, recovery, trauma, and running. Jillian shares the story behind her many career pivots, from military oral surgery to oral medicine, cancer care, coaching, and now training to become a marriage and family therapist with a focus on trauma. Together, we explore the complicated intersection of endurance sports and eating disorders, how running both fueled and helped her heal, and the ongoing work of rebuilding a compassionate relationship with movement, fueling, identity, and self-worth. We discuss: * Anorexia nervosa and eating disorder recovery * The overlap between endurance sports and disordered behaviors * Trauma, shame, and identity loss * Career transitions and perfectionism in medicine * RED-S and the physical impact of underfueling * Learning to run with self-compassion instead of punishment * Recovery as a daily, intentional practice * The importance of safe, validating support systems Jillian also speaks candidly about the realities of recovery that often remain invisible including body dysmorphia, intrusive thoughts, nervous system dysregulation, and the challenges of healing in a culture obsessed with productivity and thinness. This episode is a reminder that healing is rarely linear, and that strength can look like slowing down, asking for help, and choosing compassion over punishment. Please note that this episode includes discussion of anorexia nervosa, eating disorders, suicidality, hospitalization, trauma, and compulsive exercise. Please listen with care and prioritize your wellbeing. If this episode resonated with you, please consider sharing it with a friend, leaving a review, or sending it to someone who may need this conversation right now. Connect with Dr. Rigert on LinkedIn: https://www.linkedin.com/in/jillian-rigert/ [https://www.linkedin.com/in/jillian-rigert/] And on YouTube: https://www.youtube.com/@DrJillianRigert [https://www.youtube.com/@DrJillianRigert] Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***

Ep 87: Friendship, Character Stops, & My Favorite 10-Miler Yet - runDisney Springtime Surprise 2026 Recap, with Coach Michelle Quirk of Mindful Marathon

On this week’s episode of the Mindful Marathon Podcast, I’m recapping my weekend at runDisney’s Springtime Surprise Weekend 2026. In this episode, I share my best takeaways from the weekend including why an adults-only run-cation with running friends can feel so restorative, why we chose to skip the parks entirely this trip, how I approached race strategy differently for the 10k vs the 10-Miler, the mindset shift that finally allowed me to stop for character photos during a Disney race for the first time ever in ten years of running Disney, and why letting go of pace and productivity actually made the experience more meaningful and fun. Plus, we look ahead to runDisney's Wine & Dine Weekend this October. We discuss the upcoming Proof of Time deadline, why proof of time matters for corrals and race strategy, and upcoming Wine & Dine specific, Mindful Marathon training plans that are coming soon. Links to older episodes mentioned in this episode:  Episode 41: Running After Organ Donation - A Story of Courage & Comeback with Aly Giampapa [https://www.podbean.com/eas/pb-v4is8-18e3655] Episode 78: Planning Ahead for runDisney's Wine & Dine Race Weekend - A Quick Proof of Time Guide [https://www.podbean.com/eas/pb-988ef-1a65ac7] Whether you’re training for your next race, planning a runDisney weekend, or trying to untangle productivity from your running experience, I hope this episode reminds you that a PR in fun is so important! Follow Coach Michelle on Instagram. https://www.instagram.com/Mindful.Marathon [https://www.instagram.com/Mindful.Marathon] If you have questions about your own training, reach out on Coach Michelle's website, and let's explore working together for personalized support. https://mindful-marathon.com [https://mindful-marathon.com] *** The information contained in this podcast is intended to serve as educational information and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. You should consult your primary care physician before undertaking any fitness regimen or exercise, which can pose serious health risks if undertaken or performed improperly. All content, including text, graphics, images, and information, contained in the videos is for general information purposes only and does not replace a consultation with your own doctor/advanced practice provider. ***