Running Lean

I recently sat down with Dr. Marvin Merrit and had an awesome conversation about what it means to be a healthy human being.

In the world of health and fitness, there is a lot of information out there – it can really feel pretty overwhelming.

A lot of that information can be confusing and even contradictory, so how do you know what you should do?

Well, rest assured that Dr. Marvin and I will break it all down for you and offer up some very clear strategies for reversing disease through nutrition and exercise so you can become the healthiest version of yourself yet!

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 201. Reversing Disease Through Nutrition and Exercise with Dr. Marvin Merrit appeared first on Running Lean with Patrick McGilvray.

Today is a very special episode – number 200 – and I wanted to do something a little different to celebrate this milestone.

I’ve had a look over the last 200 episodes and picked out the most important mindset principles runners need to know in order to crush your running and weight loss goals.

I’ve featured each of these principles on previous podcast episodes and you can easily go back through the archive and get a deep dive on each one of these any time.

It’s super fun putting these podcasts together for you each week and hopefully, they have helped you improve your health, fitness, and mindset in some way.

So here’s to episode number 200 and to the next 200 to come!

From the bottom of my heart…thank you for listening!

I really do love you all…

1. Self-awareness

2. Learning to love the process

3. How to avoid self-sabotage

4. How to make healthy habits stick

5. Making decisions ahead of time

6. The all-or-nothing mentality

7. Weight loss is NOT the goal!

8. Breaking the habit of being you

9. Overcoming limiting beliefs

10. Choose your struggle

11. Battling the resistance

12. Gap vs Gain

13. The power of total immersion

14. Living in integrity

15. Happiness is overrated

16. The other side of endurance

17. Overcoming your fear of success

18. The key to success: consistent aligned action

19. Increasing your emotional tolerance

20. The N=1 principle

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 200. Mindset Principles Runners Need to Know appeared first on Running Lean with Patrick McGilvray.

There’s a lot of confusing information out there about how runners should approach strength training.

Some people say you should use very light weights and do a ton of reps so you don’t bulk up too much.

Other people suggest lifting super heavy weights and doing fewer reps but that seems a little scary and not a very good choice for long-distance runners.

So what’s the right answer for you? That’s what this episode is all about!

In this episode, I will explain the difference between training for strength, power, and hypertrophy for runners.

By the end of this episode, you will have a much clearer understanding of these different resistance training methodologies and how to do them correctly.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 199. Strength, Power, and Hypertrophy for Runners appeared first on Running Lean with Patrick McGilvray.

When it comes to running tough races, you eventually get to a point where it’s all mind over matter.

Your legs hurt, you’re exhausted, and you just want to quit.

This is when your emotional toughness game really has to be on point.

You know you can physically keep going, but your emotional state is trying hard to convince you otherwise.

This emotional toughness or emotional tolerance is also required when you want to do other tough things in your life like not eating pizza when everyone around you is eating pizza!

So today’s podcast is all about increasing your emotional tolerance so you’re better armed to tough it out when things get tough (which they always seem to do!)

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 198. Increasing Your Emotional Tolerance appeared first on Running Lean with Patrick McGilvray.

Have you ever caught yourself eating something that you know is bad for you, but you do it anyway?

Have you ever changed your eating patterns for a period of time and then found yourself going back to the junk food you used to eat, even though you know you probably should steer clear of it?

This was me for sure. I found myself going back for more of the junk food I used to eat, even after long periods of healthy eating.

Why do we do this and what can we do to stop it from happening in the future?

In this episode, I hope to shed some light on why you keep going back for more of the foods you should probably not be eating, and what to do to stop it.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 197. Why You Keep Going Back for More appeared first on Running Lean with Patrick McGilvray.

No matter how hard we try to control all the circumstances of our lives, eventually, things get a little out of control.

Your boss increases your workload, the kids are riddled with extracurricular activities (which means you are too), aging family members need constant care, and you start to feel overwhelmed with everything.

Stress and anxiety levels increase until you’re sitting at DEFCON 1 and ready to explode.

How you handle yourself during these times of intense stress is extremely important.

Everyone’s good at stress management when there’s no stress!

But when life gets hectic and feels overwhelming, that’s when you need to double down on self-care.

Today, I’m sharing some very helpful advice on what NOT to do when life gets chaotic, and what you should do instead.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 196. What Not to Do When Life Gets Chaotic appeared first on Running Lean with Patrick McGilvray.

There have been some eye-opening discoveries recently around dietary advice doled out by influencers on social media.

It turns out that the food and beverage industry has been paying registered dietitians to promote diet soda, sugar, and supplements on TikTok and Instagram.

While this may not come as a big surprise, it speaks to a much bigger issue.

The food industry is deliberately confusing us into eating more junk food so they can make more money – at the expense of our health and well-being.

In this episode, I shine a light on this alarming topic, explain why it’s important to know who’s paying who to say what, and encourage you to take control of your own food choices.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 195. Taking Control of Your Food Choices appeared first on Running Lean with Patrick McGilvray.

There are a lot of metrics available to runners these days – pace, distance, time, V02 max, recovery advisor, race predictor, stress score, heart rate zones, lactate threshold, vertical oscillation, performance condition, and on and on…

It can be confusing and overwhelming to even try to understand all of these metrics much less improve them.

Today I want to take a look at a few key metrics and explain what they mean and how you might be able to improve them.

The 3 key metrics you want to pay attention to as a runner are: VO2 max, lactate threshold, and running economy.

I’ll explain what each of these is, how they affect you as an endurance athlete, and what you can do to improve them.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 194. VO2 Max, Lactate Threshold, and Running Economy appeared first on Running Lean with Patrick McGilvray.

When it comes to losing weight, there are many, many approaches you can take – some of them will work while others definitely will not.

Runners especially need to be mindful of their approach to weight loss because certain methods might help you lose weight but will impair your running performance in big ways.

In this episode of the podcast, I go over 5 dieting disasters runners need to avoid if you want to lose weight without completely destroying your running performance.

I’ll be talking about calorie-restrictive diets, the problem with the types of foods you might be turning to, carbohydrate management, overtraining, and one-size-fits-all approaches.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 193. 5 Dieting Disasters Runners Need to Avoid appeared first on Running Lean with Patrick McGilvray.

A LOT of people are addicted to, or have a troublesome relationship with, sugar.

And a LOT of people I work with come to me because they want this problem solved once and for all.

The problem is that most people don’t know how to break their sugar addiction and never get to a place where they can enjoy sugar in moderation.

They continue their dysfunctional relationship, even though they know it’s doing them more harm than good.

But wouldn’t it be great if you didn’t have such a messed up relationship with sugar?

How would your life change if you no longer had that constant craving for sugar?

How much weight could you lose?

How much better would you feel physically, mentally, and emotionally?

In this episode, I explain why sugar has such a powerful grip on us as humans and how you can take back control and break your addiction to sugar once and for all.

Interested in working with me in a one-on-one setting? Get the personalized guidance, support, and accountability you need to lose weight, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Click here to learn more and apply for coaching.

If you’re a runner and you struggle to lose weight, then I have just the thing to help you get started on the right track.

I put together a brand-new, fun (and free) training just for you called “5 Simple Steps to Becoming a Leaner, Stronger Runner”

I will teach you how to lose weight the RIGHT way and keep it off for good…without running a million miles a week!

Here are a few things that you’ll learn in this in-depth training…

You will learn how to crush your weight loss goals AND your running goals directly from me – The Weight Loss Coach for Runners.

If you’re ready to get leaner and stronger, run faster and longer, and become the healthiest, most badass version of yourself, then you need to check out this free training now!

The post 192. How Do I Break My Addiction to Sugar? appeared first on Running Lean with Patrick McGilvray.