David Sinclair, author of Life Span, Why We Age and Why We Don't Have To, states that aging is a disease, not something inevitable.

If that is true, treating aging will allow you to keep running and keep living more vibrantly and productive. 

In this episode, we discuss Dr. Sinclair's thoughts and research on:
Nutrition- 

• WHAT and WHEN you should eat and why
• Fasting and why stressing our body can be a good thing

Exercise-

• Why exercise is good for longevity (not for the reasons we thought)
• What specific amounts and types of exercise are beneficial 

Cold and Heat-

• How cold supercharges brown adipose tissue
• Heat and heat shock proteins

We also do a quick review of the supplements Dr. Sinclair takes, including NMN, resveratrol, vitamin D, K2, and aspiring.

Listen in to hear how 20% of aging is genetic- the other 80% of longevity is in our hands! Keep running and keep living!

This episode is sponsored by:
www.zox.com- use code SARAH49700 to save 20% off your order
Outschool- use www.outschooler.me/sarah for $20 off your first classes for your child

Visit https:/runningwithgrit.com for all things related to running after age 40!

Is distance running bad on the lower back?

What about marathon running? What are the effects of endurance training on the back, specifically on the lower spine.

We dig into a recent scientific publication that answers this question. Researchers from the UK studied the lumbar spine of marathon runners before and after a marathon. The results may surprise you!

A few other tips for avoiding lower back pain while running-

• Complete your core exercises
• Keep your upper spine / thoracic spine area mobile
• Stand more than you sit
• Don't hold anything while you run
• Pay attention to your posture as you get tired on the run

This episode is sponsored by Zox- save 25% on your order using the code SARAH49700; www.zox.com.

Visit https://runningwithgrit.com for all things related to running after age 40!

If you are like me, you have a habit of hitting the snooze button! How can runners get better sleep to enhance performance and just have more energy for daily activities?

It's quite simple, but we share 7 secrets to better sleep. Hint- they aren't hard, but they aren't the most fun changes either.

You can probably guess that better sleep means consistency and turning off your electronics. What are some other quick fixes? Tune in to hear!

Links to Products we mentioned:
Blue Light Glasses

Super Loud Alarm

Visit https://runningwithgrit.com for more info on running over 40.

If you've ever said, "I just don't feel motivated to work out" or "I just don't feel like running", or "I'm just not a running kind of person", this episode is for you!

Using lessons from Atomic Habits by James Clear, we discuss-

• How if you are having trouble with motivation it's not you, it's your systems
• Why small, seemingly insignificant changes make the biggest difference
• What a habit loop is and how it applies to working out

Running is hard, especially after age 40. If you are looking for some tricks to help you show up and do the work, even if it's less than you want to at first, you should listen in!

Visit https://runningwithgrit.com for more information on running after age 40!

A few easy shifts in the words you say to yourself and others can make a HUGE impact on your running life and personal well-being.

There is energy behind the words we use- are you going to use words that fuel you with positive energy or those that zap you and put you in a negative state of being?

If you need a little extra running motivation, try changing the words you use. The words spoken or said in your head make you feel a certain way.

We share 5 quick and easy 'word switches' to give you some extra inspiration for running, working out, eating well, and just getting through the day and week.

What running inspirational quotes or motivational tricks do you use to keep yourself moving?

Visit https://www.runningwithgrit.com for all things related to running over age 40!

As Max Lugavere states, "Eating junk food is so common that when someone eats healthy, it's labeled dieting."

Listen in as we give a high level overview and key takeways from the book, Genius Kitchen, a combo cookbook and nutrition manual. Max Lugavere is also the author of Genius Foods and is on a quest to help us become smarter, happier, and more productive while protecting our brains.

As runners, we want to run faster and run longer. Nutrition plays a vital role in this quest. What are 10 superfoods we can try as runners? What are some things we should avoid? Why is periodic stress helpful while chronic stress is harmful?

Read more about running after age 40 at Running With Grit: https://runningwithgrit.com

Are you an endurance runner or even an ultra-runner wondering about the long-term effects of running? We discuss a recent review article that goes over specific body systems and provides an update on the positive and negative effects of endurance exercise.

What are the effects of running on the cardiovascular system?
How does running affect the respiratory system?
What about the gastrointestinal, immune, renal, and neuropsychological systems?

Spoiler alert- for most runners, the health benefits are all GOOD. There are a few instances you have to be careful, but the article is mostly good news! Listen in to hear the highlights!

https://www.runningwithgrit.com for all things related to running after 40!

Runners and body image- the topic is massive but it needs to be talked about.

One little statement can trigger someone else into self doubt or worse yet, into a full-blown eating disorder. People see what people do, not what you say.

The mind is a muscle that needs to be worked. Do you know how many negative thoughts an average person has per day? What are you telling yourself?

As a runner, your legs and body are for you. Do you eat to run or run to eat?

How can we break the stigma that all runners need to look a certain way? 

Healthy bodies run long and fast- healthy doesn't mean skinnier. Let's learn to love our bodies and be the best versions of ourselves.

Visit https://runningwithgrit.com for all things related to running after age 40.

Frustrated by chronic running injuries or want to do all that you can to prevent a running injury as you bump up your mileage? Give this episode a listen!

We review an article entitled, Injury Prevention, Safe Training Techniques, Rehabilitation, and Return to Sport in Trail Runners. The advice does not pertain only to trail runners, it is perfect for runners over age 40 looking to stay healthy on the roads.

Specific topics discussed:

• 4 Key rules to handle injuries; when to stop and when to keep running
• Foot strength for runners (do the exercises barefoot!
• Overall findings related to injuries in runners, including most common areas and reasons
• Muscle stiffness for runners and why it's important to prevent with a dynamic warmup
• How pylometrics can reduce grown reaction forces

Visit https://www.runningwithgrit.com for all things related to running after 40!

Whether you are looking for a small gift for a runner as a congratulations post-race, an extravagant gift for the runner in your life, or somewhere in between, this episode is for you!

We discuss:

• Small gifts for runners under $10- perfect to put with a Good Luck card pre-race or to make into a basket for your fave runner

• Best apparel gifts for runners, unique running gifts, running gifts for her and him, and just some items that runners will actually use and appreciate!

• Cookbooks for runners, books for runners, recovery tools for runners, gear, lights, and more!

Be sure to let us know the favorite gift YOU have received or given as a runner!

Check out all of our specific recommendations here:

https://runningwithgrit.com/gifts-for-runners/