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

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

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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

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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 empowering and eye-opening episode, I sit down with the incredible Dr. Nikki DiNezza—a true expert in the world of gut health. Whether you're a runner, a health-conscious human, or someone who’s just trying to feel better in your own skin, this conversation will resonate with you.

Dr. Nikki shares her fascinating journey into gut health and explains how our digestive system is so much more than what we often think. We talk about why runners, in particular, need to prioritize their gut—especially if you've ever struggled with GI distress on a long run (yep, we’ve all been there!).

Together, we explore the vital role of fiber, why stress management is essential for your gut and nervous system, and the truth about probiotics and prebiotics. Dr. Nikki also gets real about common pitfalls—like jumping too quickly into elimination diets or getting overwhelmed by functional medicine rabbit holes.

What I love about this conversation is how practical and holistic it is. We talk about mindful eating, training your gut (just like you train your body!), and tuning in to what your body needs—without falling into restriction or fear.

💡 Whether you're looking to improve your digestion, optimize performance, or just feel better day to day, you’ll walk away with actionable tips and a renewed sense of connection with your body. Dr. Nikki is all about helping people become “citizen scientists” of their own health—and I couldn’t agree more.

Dr. Nikki DiNezza is a functional medicine practitioner and the founder of Infinity Holistic Healthcare. She’s also the creator and lead instructor of the popular program FODMAP Freedom in 90 Days, where she helps people struggling with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth) finally flatten their bloated bellies and poop like champions—without giving up the foods they love.

She’s passionate about helping people get their lives back through holistic, evidence-based approaches to gut health.

👉 Connect with Dr. Nikki:

🌐 Website: https://www.fodmapfreedom.com/

📩 Email: [email protected]

📷 Instagram and YouTube: @gut.microbiome.queen

00:15 Dr. Nikki’s story and how she became a gut health expert

01:33 How stress impacts your gut, your health, and your recovery

02:49 Why gut health matters so much for runners

03:31 Gut health 101: the basics we all should know

09:01 Probiotics vs. prebiotics: what to know and how to use them

17:30 Why fiber is your gut’s best friend (and how to get more of it!)

24:29 The tricky side o

Join the Real Life Runners Team today! 

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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.

This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.

But here’s the thing we really want to talk about: Inspiration is great—but it’s not enough on its own.

If we want to create real change, we have to move from feeling motivated to actually taking action. That’s where the results live.

In this episode, we dive into:

• Why so many runners (especially women over 40) struggle to follow through—even when they want to
• How to avoid the “start strong, burn out fast” trap
• The power of structure and support in keeping you consistent
• What actually matters in your running routine (hint: it’s not just doing more!)
• How strength training, nervous system health, and nutrition all play a role in your progress
• Why having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your life

We also share real stories from our team members—runners just like you—who’ve shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.

So if you’ve ever felt like you just can’t seem to stick with it—or you’re ready to stop starting over—this episode is for you.

Let’s stop chasing motivation and start building momentum. You’ve got this—and we’re here to help every step of the way.

Listen now and take that next step toward the runner (and person) you want to be.

00:03 Reflecting on the Running Reignited Challenge
01:01 Inspiration vs. Implementation
02:02 Next Steps After the Challenge
02:36 The Importance of Consistent Action
04:05 Building a Comprehensive Training Plan
05:17 Understanding Your Body's Needs
06:31 Self-Assessment Questions for Runners
10:04 The Role of Strength Training
13:34 Managing Your Nervous System
15:21 Nutrition for Midlife Runners
20:19 The Real Life Runners Team
26:58 Special Enrollment Period
41:19 Testimonials from Real Life Runners

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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.

Welcome to Day 5 of the Running Reignited Challenge—you made it!

 

Whether you’ve followed every day perfectly or just dipped your toe in here and there, I want you to hear this:

👉 Today is the most important day to show up.

Because today, we’re putting it all together.

Over the last 4 days, you’ve discovered:

✅ WHO you are now as a runner—and the identity that’s no longer serving you
✅ WHAT is going on in your body and why training has to look different after 40
✅ WHERE your strength and energy are really coming from (and where it’s leaking away)
✅ WHEN to push and when to pull back—based on your nervous system’s cues

🔑 TODAY IS ABOUT THE HOW

How do you put all of this into a plan that works for your body now?
How do you keep making progress—without burning out, breaking down, or getting stuck in another loop of "more effort, fewer results"?

Today, I’ll show you the full Running Reconnected Method—the exact steps to:

💥 Build strength, energy, and resilience
💥 Run without pain or burnout
💥 Train in sync with your body, not against it
💥 Feel stronger with every year, not slower

Even if you haven’t completed the other days—THIS is the one you can’t afford to miss.

Today, I’m walking you through the full Running Reconnected Method—the step-by-step framework that ties everything together and shows you exactly how to move forward from here.

💥 If you’ve been feeling stuck, tired, or frustrated with your progress...
💥 If running feels harder than it used to—and nothing seems to help...
💥 Or even if you’re feeling pretty good right now, but want to stay strong, energized, and injury-free as you age...

This is your moment.

You’ll finally understand why so many women stall out in this phase—and how to train in a way that helps you keep getting better, not just older.

✅ TODAY’S ACTION: INTEGRATION JOURNALING

Use today’s workbook prompts to reflect:

🌀 What’s been your biggest shift or insight this week?
🌀 What do you want to keep doing differently moving forward?
🌀 Who are you becoming as a runner?

📥 Access Day 5 Materials ➝ DOWNLOAD HERE

Today’s prompt:
✨ What’s your biggest takeaway from the challenge?
✨ What’s one shift you’re committing to from here on out?

You don’t need to go back to doing more, harder, longer.

You need a new way to train—a way that works with your body, your season, and your go

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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.

Welcome to Day 4 of the Running Reignited Challenge!

So far, you’ve explored:

✅ WHO you are and the runner you want to become
✅ WHAT your body is going through in this season of life
✅ WHERE your strength and energy are really coming from

And now it’s time for a question most runners never ask:

⏳ WHEN Should I Push… and When Should I Pull Back?

If you’ve been taught to keep pushing, to stay disciplined, to never skip a run…

…then chances are, your body has been sending signals you’ve learned to ignore.

That’s not your fault.

We’ve been conditioned to believe that pushing through fatigue or soreness means we’re strong.

But in this next phase of your running life, awareness is the new superpower.

Today, we shift from doing more to listening better.

✅ TODAY’S ACTION: ENERGY + RECOVERY CHECK-IN

Your body is always communicating. Today, let’s tune in.

📊 Rate each of these areas from 1–10
 (1 = low/poor, 10 = great)

• Energy today: _____
• Average energy level this week: _____
• Sleep quality last night: _____
• Soreness or stiffness: _____
• Mood or stress level: _____
• Hunger or cravings: _____

Then reflect:

• Which areas feel off?
• What might your body be asking for right now?
• Do you need movement—or recovery—today? 

🌀 Optional Add-On: Try 5 minutes of nervous system downregulation:

• Box breathing (inhale 4 counts, hold 4, exhale 4, hold 4)
• Legs up the wall
• Gentle walk outside
• Just sit in silence 

📥 You’ll find today’s tracker and prompts in the workbook:

👉 Access Day 4 Materials ➝ DOWNLOAD DAY 4 WORKBOOK HERE

Today, I’ll show you how to train with nervous system awareness—not guilt or guessing.

We’ll cover:

💥 Why recovery is actually part of your training
💥 How midlife stress adds up—and what your body does about it
💥 What signs to look for when your system is dysregulated
💥 When to pull back—and when it’s safe to push

After today’s check-in,

✨ What did your body tell you today?
✨ What did you notice when you slowed down and tuned in?

This is the part of running no one taught us—but it changes everything.

Your nervous system isn’t holding you back—it’s protecting you.
 

When you start honoring it, your energy returns.

Your strength returns

Your results return.

P.S. Tomorrow, we put it a

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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.

Welcome to Day 3 of the Running Reignited Challenge!

You're halfway through—and today’s focus is a big one.

We’ve already explored:

✅ WHO you are as a runner right now and who you have been
✅ WHAT is really going on in your body after 40 and what kind of training works best for women in this season

And now it’s time to ask:

📍 WHERE Is Your Strength and Energy Coming From?

…and where is your energy leaking away without you even realizing it?

If you’ve been relying on cardio alone to stay fit, energized, or lean…
If you’ve noticed slower paces, more fatigue, or nagging injuries…
You’re not doing anything wrong.

You’re just missing a key piece of the puzzle.

Strength and muscle are now the foundation of your energy and performance.
Without them, everything else—endurance, recovery, metabolism, even your mindset—becomes harder than it needs to be.

✅ TODAY’S ACTION: STRENGTH & MOBILITY SELF-CHECK

Today, we’re going to uncover where your body may be leaking energy or compensating in ways that don’t serve you anymore.

1️⃣ Single-Leg Sit-to-Stand Test

• Sit in a chair and try to stand using one leg (no hands)
• Repeat as many reps as you can on each side
• Note wobbling, imbalances, or fatigue

👉 Watch the demo video

2️⃣ Overhead Deep Squat

• Stand with feet shoulder-width apart and arms raised overhead
• Perform a deep squat, keeping heels down and arms overhead
• Hold at the bottom
• Note if your heels lift, arms fall forward, or if you feel tightness or pain

👉 Watch the demo video

3️⃣ Nutrition Check-In

• Are you eating before your runs or strength sessions
• How soon after waking do you eat?
• Do you get hangry, have cravings, or skip meals?

📥 You’ll find today’s instructions and journaling prompts in the workbook:

 👉 Access Day 3 Materials ➝ DOWNLOAD HERE

Today’s training is where we start rebuilding your body from the inside out. We’ll cover:

💥 Why strength and muscle matter now more than ever
💥 Where most runners are losing energy and slowing down
💥 Where strength training needs to live in your routine
💥 Where under-fueling may be sabotaging your recovery, metabolism, and performance

Your self-check,

✨ Where did you feel strong—and where do you feel a gap?
✨ Are you supporting your strength through fueling… or u

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram 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.