Real Life Runners with Angie and Kevin Brown

In today’s episode, I’m joined by the incredible Holly Bertone — a former FBI Chief of Staff turned certified holistic health coach — who now helps midlife women break free from emotional eating and step into their power. Holly shares her deeply personal journey, from leading high-stakes intelligence operations to uncovering the root causes of her own struggles with food. With a unique blend of counterintelligence tactics and brain science, she teaches how to identify emotional triggers, interrupt destructive patterns, and rewire your brain for long-term freedom — all without relying on willpower or restrictive diets. Together, we dive into the lies we’ve been told by the diet industry, why food feels so emotionally loaded (hello, childhood conditioning and clean plate club!), and how to create lasting change through awareness, forgiveness, and self-compassion. Holly also walks us through her signature 3-step process — See It, Stop It, Shift It — and shares a powerful tool to help you reclaim your relationship with food. Whether emotional eating has been a quiet companion or a daily struggle, this episode will help you feel seen, understood, and empowered with tools that truly work. 🎁 PLUS: Don’t miss Holly’s free Emotional Eating Tactical Blueprint — available exclusively to our listeners!  00:13 – Meet Holly: From FBI to holistic health coach  02:00 – Her personal journey and struggles with food  12:57 – Exposing the lies of the diet industry  18:48 – Why we turn to food for comfort  23:56 – Food, emotions, and celebrations  26:18 – The Clean Plate Club and early conditioning  27:08 – Holly’s 3-step process: See It, Stop It, Shift It  36:48 – The power of rewriting your food story  42:23 – How to get Holly’s Emotional Eating Blueprint Ready to feel more in control and at peace with food? Let’s crack the code together. Join the Real Life Runners Team today!  https://www.realliferunners.com/team [https://www.realliferunners.com/team] 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.

Let’s set the record straight: pain and injury are not just things runners have to live with. In this episode of the Real Life Runners podcast, we’re taking on one of the most damaging myths in the running world — the belief that hurting is normal, expected, or even necessary if you want to improve. Spoiler alert: it’s not. Yes, injuries are common — but that doesn’t make them inevitable. And accepting them as “part of the process” only keeps runners stuck in a frustrating cycle of pain, inconsistency, and burnout. We’re here to break that cycle. We’ll share real-life stories from our own journey and from runners we’ve coached — and we’ll unpack some of the most common injury drivers, including muscle imbalances, overtraining, poor recovery habits, underfueling, and chronic stress. More importantly, we’ll give you practical tools to run strong and stay healthy: ✅ Why strength training is non-negotiable ✅ How to personalize your plan to fit your life and body ✅ What proper recovery really looks like ✅ Why underfueling is sabotaging your progress (and how to fix it) ✅ How to stop outsourcing your intuition to your watch ✅ And the mindset shift that will help you run for the long haul, not just the next race Running shouldn’t hurt. And it’s time we stop normalizing it. Whether you’re just starting out or you’ve been running for decades, this episode will challenge how you think about pain, progress, and what’s actually possible for you. 00:43 The Trigger: Challenging Common Narratives 02:02 Understanding Pain vs. Discomfort 04:31 The Harmful Impact of Some Medical Advice 05:32 Rant: Misguided Medical Opinions 08:56 Reframing Pain and Injury in Running 10:38 The Elite Athlete Dilemma 19:22 Consistency Over Intensity 22:45 5 Common Causes of Running Injuries 39:41 5 Ways To Avoid Injuries Join the Real Life Runners Team today!  https://www.realliferunners.com/team [https://www.realliferunners.com/team] 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.

What would it look like to pay yourself first when it comes to your health? In this episode, we explore how the Profit First principle—typically used in business—can be a powerful tool to help you shift how you think about your time, energy, and well-being. Instead of letting health be what’s leftover, we talk about putting it first—so you can show up stronger in all areas of life. We share personal insights, practical examples, and actionable strategies to help you prioritize what matters most—sleep, training, nutrition, and recovery—even in a busy life full of obligations. From blocking off time in your calendar to conducting a “time profit audit,” you’ll walk away with tools to create more balance, consistency, and sustainability in your health journey. We also dive into: * Why so many of us struggle to prioritize ourselves—and how to change that * The importance of boundaries, saying no, and asking for help * How consistency beats intensity for long-term health and performance * Ways to build a support system that lifts you up * Why recovery isn’t a luxury—it’s essential This is your reminder that your health isn’t selfish—it’s foundational. And it doesn’t have to be all-or-nothing. Let’s reframe the way we show up for ourselves—one small choice at a time! 00:10 Profit First: Applying Business Concepts to Health 01:40 The Fence Metaphor: DIY Projects and Running 03:27 Prioritizing Health: A Common Struggle 04:51 The Profit First Equation: Flipping the Script 10:26 Real-Life Application: Prioritizing Sleep and Training 16:00 Balancing Obligations: Work, Family, and Health 20:30 The Importance of a Support System 24:04 Recovery Time: The Overlooked Priority 27:43 The Importance of Saying No and Setting Boundaries 29:53 Prioritizing Nutrition for Health and Performance 32:52 The Power of Consistency in Health Habits 37:10 Practical Tips for Scheduling and Meal Planning 44:43 The Importance of Boundaries and Self-Care 49:27 Join the Real Life Runners Team Join the Real Life Runners Team today!  https://www.realliferunners.com/team [https://www.realliferunners.com/team] 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.

In this episode of The Real Life Runners Podcast, we’re diving into a real-life backyard issue—our deteriorating fence—and what it taught us about boundaries, both literal and personal. We use this everyday challenge as a powerful metaphor for the invisible structures that support our lives, our training, and our overall well-being. How often do we let little things slide—like a creaky fence or a nagging ache—telling ourselves we’ll deal with it later? But that “later” rarely comes without consequences. In this episode, we explore the hidden costs of procrastination, the signals our bodies send when we’re under-recovering, and how ignoring those signs can chip away at our physical and mental strength. We talk about what it really means to set healthy boundaries—both in our training and our personal lives—and how honoring those boundaries can lead to stronger results and greater resilience. From understanding your training load and recovery needs to navigating body changes and emotional stressors, we’re bringing it all together. We also emphasize the value of community and support, because just like a fence, we weren’t meant to hold everything up on our own. Whether it’s a running coach, a trusted friend, or a team that truly gets you, support makes all the difference in staying strong, grounded, and moving forward. So, if you’ve been ignoring a few creaky boards—metaphorically or literally—this episode will help you recognize what needs attention and give you the tools to start rebuilding with strength, intention, and support. 02:09 – A Fence Story with Bigger Meaning 05:22 – The Real Costs of Waiting Too Long 06:56 – What Overtraining and Under-Recovery Really Look Like 22:25 – Why Boundaries Matter 23:35 – Creating Smarter Training Limits 24:16 – Balancing Effort with Recovery 25:10 – Setting Boundaries in Life and Relationships 26:19 – Respecting How Your Body Changes Over Time 28:05 – Tuning Into Your Body’s Signals 38:40 – Why You Don’t Have to Do This Alone Join the Real Life Runners Team today!  https://www.realliferunners.com/team [https://www.realliferunners.com/team] 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.

In this episode of the Real Life Runners podcast, we discuss the importance of starting fall race preparation during the summer months, particularly June and July. We delve into the concept of cycle stacking, emphasizing the need to lay a strong foundation now to avoid last-minute rush and stress. Key topics include the importance of strength training, building mental toughness, adapting to heat, and incorporating up and down weeks for better adaptation and reduced injury risk. The episode also highlights the flexibility required during summer schedules and vacations, encouraging runners to redefine consistency and integrate new training strategies that align with their current life circumstances. 05:00 Importance of Summer Training for Fall Races 08:20 Cycle Stacking: Building a Strong Foundation 12:04 Adapting Training for Runners Over 40 14:33 Strength Training and Addressing Imbalances 18:26 Mental Training and Consistency 21:50 The Power of Up and Down Weeks 25:57 Planning Ahead for Recovery 26:16 Balancing Business and Training 27:33 Training in the Heat 29:12 Heat Adaptation Benefits 34:34 Summer Training Strategies 39:30 Creative Training Solutions Join the Real Life Runners Team today!  https://www.realliferunners.com/team [https://www.realliferunners.com/team] 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.