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

469: How We Fixed Kevin's Back Pain in Less Than 2 Weeks

A few weeks ago, Kevin hurt his back during a strength session. Like many runners, his first instinct was to figure it out on his own. He stretched, modified his training, waited for it to improve, and hoped time would take care of it. Instead, everyday activities became painful, and even short runs felt nearly impossible. But after finally asking for help, everything changed. Within days he was running again, within two weeks he was essentially pain-free, and less than three weeks later he completed a 14-mile run. In this episode, Angie pulls back the curtain on exactly what they did—and why it worked. This isn't a "magic exercise" episode or a one-size-fits-all back pain solution. Instead, it's a conversation about how the body compensates, why pain isn't always a direct measure of damage, and how restoring movement, retraining your nervous system, and progressing gradually can dramatically change the recovery process. Whether you've dealt with back pain, nagging injuries, or simply want to move and train more efficiently, this episode offers a refreshing perspective. You'll walk away with a better understanding of how your body adapts, why more isn't always better, and how the right approach can help you get back to doing what you love—without fear. 00:00 Kevin’s Back Pain Story 04:03 Running Timeline After Injury 07:19 What Actually Got Injured 10:07 SI Joint Explained 13:56 Psoas and Pelvic Tilt 16:30 Squat Mechanics Breakdown 19:23 Pain Neuroscience and Perception 26:58 Fear Avoidance Trap 30:51 Treatment Plan Disclaimer 32:14 Principle One Mobility 35:08 Thoracic Spine Fixes 39:25 Breathing and Slow Rehab 42:05 Thoracic Extension Work 42:56 Foam Roller Frustration 43:50 Hip Rotation Basics 46:39 90 90 Breakthrough 50:41 Psoas Release Safety 54:41 Motor Reprogramming 01:01:56 Neutral Spine Training 01:08:02 Fixing the Squat 01:09:35 Edge of Pain Method 01:14:19 Return to Running Plan 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.

468: Real Life Lessons from Western States 100

Every year, the Western States 100 captures the attention of the ultrarunning world. It's a race filled with incredible performances, heartbreaking setbacks, unforgettable comebacks, and stories of grit that go far beyond who crosses the finish line first. But you don't have to run 100 miles (or even want to!) to learn from it. In this episode, Kevin shares some of the biggest stories from this year's race, including course records, first-time champions, and legendary runners who didn't finish. Together, we explore what these moments reveal about running, resilience, and ourselves. Whether you're training for your first 5K, chasing a marathon PR, or simply trying to stay consistent, the lessons are surprisingly universal. At the end of the day, racing isn't just about the clock. It's about choosing curiosity over certainty, courage over perfection, and discovering who you become when things don't go according to plan. This episode is an invitation to redefine success, embrace the unpredictable nature of running, and remember why you started in the first place. 02:01 What Is Western States 04:06 Weather and Course Challenges 05:24 Course Records Shock 08:48 DNFs and Big Lessons 11:54 Jim Walmsley DNF 17:24 Kilian Jornet Curiosity 22:11 Hans Troyer Icarus 26:37 Debrief and Hernia Story 27:49 Racing With Hernia 30:02 Curiosity Over Certainty 30:54 Winner Comeback Story 32:31 Adam Peterman Rebuild 36:44 Molly Seidel Grit 39:38 Why Finish Matters 43:42 Long Haul Lessons 45:44 Bronco Billy Redefines 50:28 John Kelly 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.

467: How Your Ego Is Keeping You Stuck

In this episode, we revisit our recent conversation about asking for help—including Kevin’s week of dealing with back pain and uncover what we believe is often the real thing holding most runners back: ego. Not the loud, boastful kind, but the quieter version that shows up as perfectionism, independence, caution, or the fear of looking like we don’t have it all figured out. We share a simple framework for recognizing how ego can stop us from starting, succeeding, and learning. Along the way, we talk about hesitating to sign up for races, resisting coaching, running easy days too hard, comparing ourselves to others, struggling to adapt as life changes, and making excuses instead of learning from setbacks. Through personal stories and coaching experiences—including a lesson Kevin learned while relearning how to squat after his back injury—we invite you to notice where ego might be keeping you stuck so you can let go of proving yourself and focus on growing instead. 03:38 Ego Disguises Explained 06:02 Ego Loves Identity Stories 07:20 Framework Ego Blocks Starting 09:15 Race Fear And Attention 18:16 Training Pyramid Foundation 21:30 Putting Yourself Out There 25:10 You Are Not Results 26:55 Ego Stops Success Easy Runs 30:39 Honesty With Your Coach 33:53 Ego In Goal Setting 34:44 Refusing To Adapt 38:33 Competition And Comparison 40:09 Excuses Vs Learning 49:49 Ego As A Lawyer 52:16 Squat Story Ego Check 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.

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.