Can even moderate drinking be holding you back from your best performances?
In today’s episode, we’ll explore the effects of alcohol on your training. We’ll go over:

How even small amounts of alcohol affects your sleep and recovery

How it’s related to inflammation, dehydration, and performance loss, and ironically

Why the popular trend of Dry January might not be as helpful as it seems.


This episode is not about judging those who choose to responsibly enjoy alcohol in moderation. Instead, it’s about truly understanding your choices and how they affect your life, health, and your running.
Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.
If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 
➡️Or you can enter to win a copy for free, just by writing an Apple Podcasts review. I choose a new winner every month.
Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

LINKS:
If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

NOURIFY PLUS from PREVINEX:
Simply the highest quality, best tasting plant-based protein powder you can buy.
If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes

RECENT REVIEWS:
⭐⭐⭐⭐⭐If you want to learn and love running…this podcast!!!
“I have loved running for 35 years, but only for the last few years started truly learning about running and importance of strength and nutrition! I cannot recommend her podcasts enough! Thanks Claire!”
Nurserunner

Could Dry January Make You A Better Runner? It’s Complicated

You’ve already made two of the best decisions of your life as a plant-based runner. Now it’s time to get better at both every week. I’m Coach Claire Bartholic, and I went from not running at all to finishing a marathon in 2:58 at age 42, all on a plant-based diet. I’ve coached hundreds of vegan, vegetarian, and plant-curious runners of all ages and abilities with science-backed training, plant-based nutrition, and proven mental strength techniques. Whether you are training for your first 5k or your 50th marathon, you can start exactly where you are right now, and get better today.

Sports

Fitness

Health & Fitness

Running

When you’re a runner, summer can be a bit of a bummer.  Every run feels harder and your speed seems to evaporate instantly, unlike the massive amount of sweat dripping into your eyes and staining your clothes.
The good news is that all your sweaty work this summer will pay off with faster times in the fall.  Your body will learn how to cool off quicker and more efficiently bring blood and nutrients to your muscles, which will make faster running easier when the weather cools off.
So how do you get through those hot races and runs to get those incredible advantages we are hoping for?  I’ll explore how.
Welcome to the Planted Runner.  I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.
In this episode, you’ll learn:

the science of what is happening when you run in the heat

how you can effectively manage hot runs and keep up your training, and

exactly what you do to prepare for a hot race day


This episode will give you everything you need for all your hot and sweaty runs this summer. 

This September, join me and a small group of runners for an incredible running vacation here in Asheville, NC.  We’re staying in deluxe riverfront cabins right where we can run right out our doors.  We’ll feast on chef-catered plant-based meals, enjoy classes and coaching, and so much more.  To learn more about all the cool things we’ve got planned go to www.theplantedrunner.com/retreat.  Spaces are very limited so sign up today.
If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 

➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month.

Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

LINKS:
If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.

NOURIFY PLUS from PREVINEX:
Simply the highest quality, best tasting plant-based protein powder you can buy.

If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes

RECENT REVIEWS:
⭐⭐⭐⭐⭐Practical and pragmatic
“Lots of terrific ideas across every facet of running. Very practical and real-life scenarios. Terrific advice for everyone - not just solely plant-based runners.”
Jkel99 

⭐⭐⭐⭐⭐5 stars
“Coach Claire’s podcast is fantastic! I enjoy her insight, tips, ideas and of course the mental strength minute on each show. I have recently started using her YouTube videos recently for my workouts also. PRs here I come!?”
BenHennessee

⭐⭐⭐⭐⭐High value, actionable advice.
“Coach Claire share valuable advice to excel as a plant-based runner. This is the podcast to listen to if you want to reach your running potential at any age, powered by plants!”
Kate Galli

ENCORE RUN: How to Beat the Heat on Your Hot and Humid Runs

Introducing The Attack on Black History, with Nikole Hannah-Jones and Jelani Cobb from The New Yorker Radio Hour. Follow the show: The New Yorker Radio Hour Across much of the country, Republican officials are reaching into K-12 classrooms and universities alike to exert control over what can be taught. In Florida, Texas, and many other states, laws now restrict teaching historical facts about race and racism. Book challenges and bans are surging. Public universities are seeing political meddling in the tenure process. Advocates of these measures say, in effect, that education must emphasize only the positive aspects of American history. Nikole Hannah-Jones, the New York Times Magazine reporter who developed the 1619 Project, and Jelani Cobb, the dean of the Columbia University School of Journalism, talk with David Remnick about the changing climate for intellectual freedom. “I just think it’s rich,” Hannah-Jones says, “that the people who say they are opposing indoctrination are in fact saying that curricula must be patriotic.” She adds, “You don’t ban books, you don’t ban curriculum, you don’t ban the teaching of ideas, just to do it. You do it to control what we are able to understand and think about and imagine for our society.”
DISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

You Might Also Like: The New Yorker Radio Hour

Some runners rely almost exclusively on their heart rate to tell them how hard or how easy their runs are and some even plan their entire training around heart rate zones.
The only problem is, well, heart rate training is problematic.
So why do so many runners use it? And should you?
Let’s find out.
Today, I’m joined by one of my favorite running coaches, Elisabeth Scott from Running Explained.  
We go over:

The pros and cons of heart rate training

How you can determine your max heart rate without going to a lab, and

She explains why common formulas and heart rate zones might be more confusing than helpful.


If you’ve ever struggled with keeping your heart rate low on an easy run or wondering if it’s getting too high on a workout, we’ll get to the heart of the matter in this episode.

Welcome to the Planted Runner. I’m Coach Claire Bartholic and my mission is to help you improve your running, your mindset, and your life with science-backed training and plant-based nutrition.
If you need more help, you can order my book The Planted Runner: Running Your Best With Plant-Based Nutrition wherever you get books or request a copy from your local library. 
➡️Enter our Apple Podcast review contest and win one of Coach Claire’s Sprint Sessions Masterclasses. They are 30 minute live and recorded classes with me every other month and this month is all about speedwork 101. To learn more and sign up, head to theplantedrunner.com/sprint. Or you can enter to win one for free just by writing an Apple Podcast Review. We choose a new winner every month.
Don’t forget to stay tuned all the way to the end of the episode for another Mental Strength Minute. Fortify your mind in 60 seconds or less.

LINKS:
If you’d like help directly from me, you can check out my freebies, personal coaching, and sign up for my PR Team at https://www.theplantedrunner.com/link.
Running Explained
Elisabeth’s Heart Rate Masterclass

NOURIFY PLUS from PREVINEX:
Simply the highest quality, best tasting plant-based protein powder you can buy.
If you are ready to simplify your nutrition and optimize your fueling, you can try Nourify for 15% off the regular price with my code PR15. That’s PR15 at previnex.com. https://www.previnex.com/shop-now/nourify-plus-shakes

RECENT REVIEWS:
⭐⭐⭐⭐⭐Fantastic!
Claire is knowledgeable and entertaining. As a fellow plant based eater and somewhat new runner, I was searching for someone who could guide me on my running journey. I hit the jackpot with this podcast. I also followed Claire’s training plan last year to guide me to my first half marathon and I finished strong with her advice!
Runner Steph 

⭐⭐⭐⭐⭐Really love this podcast!
Claire is so knowledgeable and her podcast has such a great balance - it’s to the point, easy to understand and always so informative. I love listening to it while I run :)
1 of 2 does not work

⭐⭐⭐⭐⭐Love the podcast
As a plant-based runner, very interested in performance this is right up my alley! thank you for all of your tips and tricks
Tessla1234 

Music Credits:
Music from Uppbeat

Why Heart Rate Training Is Terrible (and How to Do It Right)

Introducing Spice Girl Mel B- From Girl Power to Powerless. Overcoming manipulation, toxic love and emotional abuse. from Women of Impact. Follow the show: Women of ImpactIt’s Lisa Bilyeu and I’m soooo frikin’ excited to share this episode of Women of Impact with you today!!
Today’s guest has been singing about “GIRL POWER” since the 90s, but secretly dealt with abuse in her toxic marriage for 10 YEARS. She tried to leave SO MANY TIMES but kept going back to him and the vicious cycle of abuse before she finally got her power to leave, once and for all!! 
It’s the inspiring, cheat-print-wearing, the one and only “Scary Spice” of the Spice Girls, Mel B!!   
She is getting so real and honest about how she finally escaped the abuse FOR GOOD and took back her power AND how now she’s helping spread the word and support the strong, amazing abuse survivors allllll around the world. 
Mel is here to help us spot the warning signs and GET OUT of toxic relationships before it's too late.  

We cover soooo much in this interview, including:   

- Why the abuser is SO GOOD at hunting you down & controlling you 

- How abuse slowly sneaks up on you and why IT’S NOT YOUR FAULT  

- The 15 signs of what abuse looks like

- Why it’s SO HARD to break the abuse cycle and how 1 promise Mel made actually helped her to leave FOR GOOD

- The 2 words Mel has for ANYONE stuck in an abusive relationship

- How shame and guilt will keep you trapped & hiding the toxic parts of your relationship

- How to deal with the 2 questions you will be asked again and again after you stop hiding the abuse and leave 

- Why you should ALWAYS listen to your gut intuition


So homies, listen to Mel B and don’t let your shame, guilt, and denial keep you abused, used, and trapped in misery!!!

It’s time to stand up and take your GIRL POWER back and never let someone take it from you again!!! 

Follow Mel B:
Website: https://www.womensaid.org.uk/
Instagram: https://www.instagram.com/officialmelb
Get Your Copy of “Brutally Honest”: https://geni.us/brutallyhonestpb

Follow Me, Lisa Bilyeu: 
Website: https://www.radicalconfidence.com/ 
Instagram: https://www.instagram.com/lisabilyeu/ 
Facebook: https://www.facebook.com/lisabilyeu 
X: https://twitter.com/lisabilyeu 

If you want to dive deeper into my content, search through every episode, find specific topics I've covered, and ask me questions. Go to my Dexa page: https://dexa.ai/lisabilyeu 

Themes: Confidence, Relationships, Business, Mental Health, Self-Improvement

SPONSORS:
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***CALLING ALL BADASSES!***
If you really want to level up your confidence game, check out the WOMEN OF IMPACT SUBSCRIPTION, specially designed to turn you into the badass you were born to be! 

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Learn more about your ad choices. Visit megaphone.fm/adchoicesDISCLAIMER: Please note, this is an independent podcast episode not affiliated with, endorsed by, or produced in conjunction with the host podcast feed or any of its media entities. The views and opinions expressed in this episode are solely those of the creators and guests. For any concerns, please reach out to team@podroll.fm.

You Might Also Like: Women of Impact

If you're looking for a great podcast for your next run, check out the Jordan Harbinger Show

Could Dry January Make You A Better Runner? It’s Complicated

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