The Flourishing Experiment

Kari reconnects with friends who are like a brother, a sister, and mentors all rolled into one. Anna Vocino shares how she has worked through fear, shame, and vulnerability as a voice-over professional, co-host of the Angriest Trainer podcast, comedian, and cookbook author. Vinnie Tortorich, "the other half of the Angriest Trainer podcast," talks about how podcasting has affected his life. Serena Marie, RD, recommends nutrient-dense breakfasts.

Featured Guests and Runners of the Week: Anna Vocino with a "Run By" from Vinnie Tortorich

This episode is all over the place! You're going to hear about how fear and shame can get in the way (we're channeling Brene' Brown here, and if you don't know her, you need to run over to her website!), food intolerances, the challenges of writing a book, and how having a podcast is hard and very rewarding work with voice-over artist, comedian, cookbook author, and runner, Anna Vocino. The "other half of the Angriest Trainer podcast"—and the trainer himself—Vinnie Tortorich comes on after our "girl talk" and shares what having a podcast has brought into his life.

Serena Marie, RD

Go-to, real-food dietician, Serena Marie, RD, talks about great things to eat for breakfast, such as coconut pancakes, Greek yogurt (choose full fat if it comes from a grass-fed cow or choose organic; choose low fat if it's not either of those two), or scrambled organic tofu with spices (vanilla extract, stevia, berries, and silken organic tofu).

Gratitude Jar

I'm grateful that I have realized the connection when I don't eat well, I don't feel well. Serena is happy that her grocery store is expanding.

Links Discussed:

www.brenebrown.com

www.medicalmedium.com

http://icehousecomedy.com/

www.insidequest.com

Want to be a part of a community that creates new behaviors and turns them into habits? TRLS is forming a special group in the fall that you won't want to miss! To make sure you're the first one to know the deets, head over to www.therunninglifestyle.com/join, and you'll receive the 11 Strategies to Live the Running Lifestyle.

It's really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!

1. Launch Apple's Podcast app.
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Contact:

Anna Vocino: Website: AnnaVocino.com, GlutenFreeAnna.com Facebook: /anna.vocino Twitter: @AnnaVocino

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari offers running tips to well-known comedian, Dan Nainan, who's looking to become a runner. They also talk about how Dan cheated death recently and about his upcoming running journey. Go-to-, real-food dietitian, Serena Marie, RD, answers a listener's question about salt and electrolytes. Kari shares some breaking news regarding the City of Brotherly Love!

How do you pursue your passion and still be realistic? How do you do something you love by making a major shift in your life (whether it be your career, relationships, habits, or so on)? This week, comedian Dan Nainan runs by to talk about this very topic; he also receives some sage running advice from Kari.

Also, check out these TRLS episodes that we recommend:

• LS Episode 92: An M.D. Living The Running Lifestyle (with Charlie Barkowski of Running with Miles)

Featured Guest and (Future) Runner of the Week: Dan Nainan

Comedian and world traveler Dan Nainan stops by to get some running advice from Kari and to talk about his future running journey.

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

• Dan wants to take up running and was interested in a recent New York Times article titled, "Meet the Ultra-Fat, Super-Cushioned Running Shoe."
• Kari recommends going into a local running store (like Paragon Sports near Dan in New York City). Kari says that the latest research shows to do what comfortable is for you in terms of sneakers.
• Kari asks Dan to talk about his The Mistake Podcast appearance with Peter Shankman and Peter Keller in Episode 25: "Corporate to Comedy—Finding Time to Pursue Your Passion with Dan Nainan."
• Kari asks Dan about changing careers and stereotypes.
• Back in December 2015, he was working out with a personal trainer for the first time doing a lot of cardio, and he passed out in the locker room. A day later he had brain surgery for an epidural hematoma (which can be fatal).
• Dan talks about his recovery, which included physical therapy and occupational therapy.
• He has always been healthy, eats right, and doesn't drink or smoke.
• Kari asks what Dan's fitness routine looks like now and where he's looking to take it.
• He tries to get in 10–12 thousand steps per day now, and uses his FitBit.
• Kari recommends the FitBit Surge.
• She recommends getting the Jeff Galloway introduction 5K program.
• Kari also recommends looking up the New York Road Runners for some introduction programs and to meet fellow runners.
• She mentions using an ElliptiGO in Central Park.
• Kari talks about HIIT workouts, which some research shows is healthier for you than running for longer times.
• Dan feels that it's never too late to change your career, your health, or whatever you decide to change.

It's really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

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Serena Marie, RD

Serena Marie, RD, answers a listener's question about salt and hydration.

• She's OK with those who do not have a diagnosis of high blood pressure using salt in their diets BUT only if they choose the majority of their foods from clean, unprocessed food sources.
• It's OK to have frozen fruits and vegetables in your diet, but steer clear of convenience boxed foods or frozen dinners that contain too much sodium.
• Since we sweat so much, especially in the summer, it's OK to replace the salt that you lose.
• Serena recommends using a pink Himalayan sea salt.
• Aside from Himalayan sea salt, Serena recommends Celtic salt.
• Serena shares her thoughts on drinks like Powerade and Gatorade.
• She recommends a drink such as Tailwind
• For five years, Philadelphia's Mayor Nutter tried to get a sugar tax put on drinks; however, the current mayor, Jim Kenney, just got this tax approved. Drinks will be taxed 1.5 cents per ounce. Check out the Philly.com article here.

Gratitude Jar (Woot! Woot!)

Kari is grateful that Philadelphia passed the "soda tax." She is very grateful for Mayor Nutter who gave her a huge bear hug when she crossed the Philadelphia Marathon finish line.

Serena is grateful for the discovery that she made accidentally that one of the most fun ways to get into weightlifting as a runner is to stick in some cardio in between sessions/reps, such as box jumps, jumping jacks, or kettlebell swings.

Next week, Kari interviews some of her favorite podcasters— and Vinnie Tortorich. Anna has a new book coming out called Eat Happy.

Contact:

Dan Nainan: Website: DanielNainan.com Facebook: /ComedianDanNainansFanPage Twitter: @comediandan YouTube: Dan Nainan, Comedian

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari interviews a mother-daughter trio who ran the relay portion of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families. They also chat about how it's never too late to try something new, body image in regard to how to raise daughters, and being present in moments you know you'll have for the rest of your life. Kari and Serena Marie, RD, talk about "outside grocery stores" and Serena's and Kari's favorite items to snag (which might surprise you!).

It's really never too late to try something new, is it? Whether it's trying a new food or starting a new exercise routine, you're apt to never regret giving it a try! We all have choices in life, and what we choose affects more than just ourselves at times. Look around you and think about your role models and also who you might be a role model to! Check out these TRLS episodes that today's inspiring mother-daughter trio and our own go-to, real-food dietician would recommend:

• TRLS Episode 30: Bird-in-Hand Race Report
• TRLS Episode 48: Margaret Webb
• TRLS Episode 12: Delaware Marathon Festival

Featured Guests and Runners of the Week: The Sepinwalls

The Sepinwalls (mother Sharyn and two daughters Deborah and Amy) talk about running the Delaware Marathon Running Festival relay together and how that was to run on a relay team. They talk about how to raise daughters with strong self-esteems and about modeling your behavior can make a difference in your children's lives. It's all-too easy to be hard on yourself, but you have to push past that to set a good example for your children!

• Originally it was the daughters' joint moment of genius to run the relay option.
• When they first e-mailed Sharyn with the idea, she responded immediately and thought it was a good idea.
• All of a sudden, Sharyn realized that she had to train.
• Amy first ran the half in 2014, and Amy, Deborah, and their father ran the relay portion in 2015. They thought that the race was a very easy event logistically and very well run, so they wanted to do it again in 2016.
• Their father was injured in 2016 so wasn't able to be a part of the relay team.
• They want to include their youngest sister Andrea to make it a family event in the future.
• Sharyn explains that about a year ago she attended boot camp classes but wasn't into running. She spent a good part of the winter in Florida, so she was able to exercise every day and to start a walk/run/swim regime.
• She Googled "Couch potato to 5K" but didn't see any programs that she fell in love with, so she asked her husband (a seasoned marathoner) to help with a training plan.
• From starting to adapt a running lifestyle, she felt accomplished and good about herself. It was empowering.
• Deborah makes CDs for Sharyn with all of her favorite music.
• Amy is Sharyn's go-to person for exercise and running advice.
• Both daughters are her inspiration in starting this journey to train for the relay. She quickly realized that she had the ability and the energy to run, and she's very proud of herself and amazed.
• Kari's definition of a runner is that if there were a fire, you could run. It's about health, the mind, and keeping yourself healthy for the long haul with running.
• Deborah is a psychologist, and she encourages physical activity, which is an important adjunct to mental health treatment. She incorporates it in her treatment recommendations. She thinks it's so remarkable that even though her mom's mind says, "I hate exercising," she didn't let her body follow suit. She chooses a different course for herself independent of her mind.
• Amy lives in Swarthmore and works in Philadelphia. Her work is in ethics and law, and she works in a department with a good number of very serious runners. There's a culture around participating in many running events.
• After running, Amy feels like it's a lifesaver and refreshing. It's time for her to be alone and be in her head. She tries to race one race per month. She feels like the effort that she puts in pays off.
• Amy recommends races in the Lancaster, PA area (like the Bird-in-Hand Half Marathon [find out what the Road Apple award is!] and Garden Spot Half Marathon, which includes access to a pool and hot showers after the event) that go through Amish farmland. She loves seeing the Amish children and horse-drawn carriages. It feels like being a world away.
• Deborah recommends the very first half marathon that she ran on her birthday and in her dad. It's the Kiawah Island Golf Resort Marathon and Half Marathon in South Carolina.
• She also loves the Vermont Covered Bridges Half Marathon. She also really likes the Cohasset Road Race by the Sea (10K in MA).
• Sharyn's husband started running in his 40s, he has run two marathons, and his daughters were inspired by virtue of watching him train.
• Sharyn admits to not always being the best role model when it comes to fitness and healthy eating.
• Sharyn teaches at McGill University in Montreal, and her PhD is in integrated studies. She completed her PhD in 2002, and Deborah and Amy both have PhDs as well.
• As moms, we're doing the best job we can, and perhaps not everything we do in our lives is role-model material.
• Raising three daughters, Sharyn feels like she wasn't being mindful about what she would say about her body, what she cooked, and getting on the scale as they grew up. She feels like she could have promoted a better body image. As she looks back on it, she realizes there were some judgment errors along the way.
• She mentions being black and right with no gray.
• Amy and Deborah agree that there wasn't such a social consciousness around body image versus today, so she thinks Sharyn's thinking in an unfair way because the level of information and accessibility wasn't what it is today. As a result of that, they picked up where their parents left off to develop habits and relationships to food, body image, and so on.
• They hope to do one of the Lancaster County area events as a family or the Delaware Running Festival next year to make it an annual tradition.
• Before the relay, Sharyn was very nervous even though she trained and worked so hard to do the distance.
• The relay for the daughters was about celebrating their mom and the fact that she could run at almost 70 years old.
• The end of the race was extremely emotional for Sharyn, which surprised her. Her grandson made a wonderful poster, and they made t-shirts to wear that said, "Go Sharyn!"
• Sharyn feels that running is a gift that shouldn't be taken for granted.

It's really helpful for podcast listeners to leave reviews, because those reviews make the podcast more visible to others on iTunes. Follow these steps to leave a review. Also visit the Support tab on the TRLS site!

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
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Thank you to BrandonTBM who gave a five-star review and said this:

Serena Marie, RD

Kari and Serena Marie, RD, chat about farmers markets picks.

• Serena shares her love of farmers markets (a.k.a. a grocery store outside). She thinks it's a really great way to support your local community and get access to some really awesome items that you might not be able to get otherwise. It's a great thing to do with your children to expose them to healthy eating.
• Kari likes the CSA box option. She like to get to know the farmers and ask them tips on how to pick out items.
• Some of Serena's favorite items to buy at farmers markets are eggs, bison bones (to freeze and use them for homemade broth or soups), and fat (such as duck fat).

Gratitude Jar (Woot! Woot!)

Kari is grateful for the swimming pool at the swim team at the JCC.

Serena is grateful for the Fitocracy app that helps you track your fitness routine or running. It has a competitive element to it with earning points.

Next week, Kari offers some running tips to well-known comedian, Dan Nainan, who's looking to become a runner. They also talk about how Dan cheated death six months ago and about his plans to become a runner.

Kari raves about her family's watermelon slushy where you blend ice, watermelon, and fresh mint. Do you have a favorite summer drink recipe that you'd like to share? Sign up for the 11 Strategies to Live the Running Lifestyle here.

Pictures:

Contact:

Deborah Sepinwall: Email: [email protected]

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari captures post-race interviews and stories with four inspirational runners after the Big Day 5K sponsored by Empowered Yoga. Kari and Serena Marie, RD, chat about Kari's experience as a race announcer at a triathlon in Maryland, as well as protein powder recommendations.

Support is so important—and we don't mean sports bras!—when it comes to following your running dreams. From the logistics of getting ready for an early morning race or needing that pick me up at the halfway point in your race by seeing a homemade sign just for you, having your partner's support at home and on race day is paramount.

On the show today, Kari chats with four runners after a recent 5K race. Here are some links to TRLS episodes mentioned or suggested:

• "Running on Transcendental Meditation With Dr. Norman Rosenthal" (Episode 133)
• "From Heart Surgery to Running Marathons: Brent Robertson's Story" (Episode 117)

Featured Guests: Chelsea, Megan, Jenna, and Sherry

Kari chats with four runners after the third annual Race on the Big Day 5K and 1.5-Mile Walk sponsored by Empowered Yoga in Wilmington, DE, on February 7, 2016. One popular theme seemed to be partners' support and being thankful and grateful for such support. You never know if you will be that spark for someone else, too!

Chelsea

• This was Chelsea's first race post-baby to set a baseline. Her baby is two months old.
• She waited about seven weeks post-baby to start running again, and ran up until she was about 30 weeks pregnant.
• She had an injury that wouldn't heal, so her doctor told her to stop running at 30 weeks.
• Chelsea has been running since she was in junior high. She was on the high school cross country ski team, and she ran recreationally year round.
• She finds running to be mentally clearing and a great way to see different parts of cities. Mentally, she felt so much better when she got back into running after having her daughter.
• Her first run was about ten minutes long and included walk breaks. Finding the time and motivation is hard knowing that your pace will be slower and that you have to reset your expectations at first.
• Chelsea takes her daughter out on slower runs or brings her husband Dave with her to switch on and off while running.
• She says, "Whatever you can do is better than nothing."
• Dave, Chelsea's husband, is the "rock star" husband.
• They've been married for eight years, and he know that's running is important to Chelsea and her sanity.
• Dave says it's a constant battle of conflicting schedules and time, but it makes it easier to co-exist. It's all about communication.
• Being a father to a newborn has changed coordinating runs for Dave. It's a planning exercise every time. Now you can't run on a whim or in the spur of the moment.
• Dave surprised her at the race to cheer her on! She thought he was going out for a car wash.

Megan Pinnand

• She described the race at first as a long, uphill battle, and the race director, Matt Cutrona, did warn runners at the beginning to take it easy on the uphill swing!
• Megan started out too fast but slowed it down on the downhill portion.
• She's recovering from an injury, and it's her first race back. She tries to race once a month.
• Megan works full-time and has two kids. Her husband, David, and kids both run too. She ran a 5K in October with her five-year-old daughter. (It's a different challenge to run with children.)
• On weekends, she tries to run in the morning before her kids wake up. During the week, she gets up at 5:30 a.m. to run or she can run at lunchtime.
• In order to go to bed early, she has to turn off Netflix at night and go to bed on time. She focuses on her goals in order to do that.
• At work, running is a conversational topic, and it's a good reflection on herself when she reaches her goals and is happier after a run.
• She recommends trying to keep the same sleep habits, snag moments in the morning to herself, and stretch/sip coffee to battle the blues on non-run days.
• David takes the kids whenever he needs to and tells Megan to go for a run.
• If you have to spell it out to your partner, in black and white, then do it!
• Think about how you feel after you run as motivation to get you out the door.

Jenna Tedesco

• Jenna mixed running with walking during the 5K.
• She contracted a very bad staph infection on her face that was near fatal. A year and a half later she had to have a hysterectomy and she was dropped her off the hospital table. She wound up with another staph infection and a perforated bowel. She was in and out of the hospital for months and continuously in the hospital for about six weeks.
• To keep on going, Jenna told herself that she could not die because she had a daughter that's now four years old. In the midst of all of that, she had an awareness that whatever it is she was going through, there are lessons embedded in the experience that will serve to polish herself as a human being.
• She practices and teaches meditation, is a health psychologist, and has developed a meditation program for the VA Medical Center, along with doing work nationally on policy.
• Jenna decided to come to the race because she is the chair of the Health Promotion and Disease Prevention committee (HPDP or "hippy dippy"), and as part of planning for events that would involve the staff and veterans, they identified 5Ks in the local area and promote them as opportunities for people to do some physical activity.

Sherry Knapp

• Sherry lost 94 pounds with Weight Watchers and is a runner.
• She ended up having diabetes, high blood pressure, and low self-esteem.
• After a few months of eating right but not exercising, she decided to go to the gym. She lost more weight, and it felt so good to go to the gym. She would walk the treadmill and eventually started running. Tracy Rodriguez, a Weight Watchers leader, asked Sherry to join her at a 5K Delaware Mud Run, and she fell in love with racing.
• She runs with her husband Steve, and if he crosses the finish line, he gets a beer.
• During the summer, she started eating bean burgers instead of hamburgers. She doesn't eat a lot of red meat and now eats a lot of vegetables (like spinach or avocados).

A way to support the show is to leave a TRLS review on iTunes! This is how you do it:

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Kari gives a huge shout out and thank you to two recent iTunes review from Landon Donavan #10 and AD Sherman. Their reviews are below.

Serena Marie, RD

Kari and Serena Marie, RD, chat about the importance of eating protein, Desiree Linden, and the New York City Marathon.

• Kari gives an update on her knee swelling and back injury and her opportunity to interview Olympic runner Desiree Linden. Her favorite yoga poses are the warrior poses.
• Desi was with her coach, Kevin Hanson, of the Hansons-Brooks Original Distance Project.
• Kari talks about being mentored by Ken Berger, a race announcer, who announces for the Marine Corps Marathon. He mentored her at the General Smallwood Sprint in Indian Head, MD.
• Kari mentions ADHD reWired with Eric Tivers.
• Serena talks about the importance of eating protein, especially for the elderly population.
• Serena recommends taking 3,000 mg of HMB to help prevent muscle mass breakdown.
• For vegetarians, Serena says to look at the ingredient list for a clean list (pea protein powder, hemp protein powder)—no trans fats, hydrogenated oils, no added sugars, and so on.Look at the macronutrient ratio; you don't want a lot of calories from carbohydrates. You don't need to spend money on an expensive carb-laden protein powder.
• Serena likes Vega, Sunwarrior, and Garden of Life protein powders. To shop for other products and also support the podcast, visit http://www.therunninglifestyle.com/support/.
• Kari recommends The Little Beet
• Serena recommends adding grapes to a kale smoothie (a portion size of 16 grapes for 15 grams of carbs).

Gratitude Jar (Woot! Woot!)

Kari is grateful because she was able to experience her trip to NY with her husband Robert and the Big Kahuna (her son Will). Robert took Will to the Intrepid Sea, Air & Space Museum while Kari interviewed people in Central Park.

Serena is grateful that her grandma is OK after a health scare and can get more things that she needs to be healthy, happy, and safe.

Next week, Kari interviews a mother-daughter trio who ran the relay option of the Delaware Marathon Running Festival in May 2016. They talk about the mother-daughter relationship, how running is a gift, and how we can share running with our families.

Upcoming Events Kari will be in Northern Virginia around the July 4 weekend, so check out the Events page for more details! She'll also be attending the Podcast Movement Conference in Chicago July 6–8 and in the 'burbs of Milwaukee and Madison, WI on July 11–13. E-mail Kari at [email protected] to connect.

Extra Video: https://www.youtube.com/watch?v=8f0waTxOxQg

Contact:

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Featured Guest, psychiatrist Norman E. Rosenthal, who coined the term Seasonal Affective Disorder (SAD), joins Kari to talk about SAD, transcendental meditation, and mindfulness. Runner of the Week, Erica Barton shares how she went from couch potato to marathoner—all while being legally blind. Serena Marie, RD, talks about the benefits potato skins (not the appetizer!). Kari and Serena talk about parsnip chips and kettlebells in this week's installment of Gratitude Jar.

Pssst! Want to learn how to become luckier and more focused? There's this little thing called transcendental meditation that might just blow your mind.

It can help you

• connect your body and mind;
• build a better brain;
• be in the zone;
• accept losses; and
• so much more!

On the show today, Kari chats with world-renowned psychiatrist, public speaker, and best-selling author Norman E. Rosenthal about Seasonal Affective Disorder, transcendental meditation, and mindfulness. Here are some links to books mentioned during the interview:

• Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation by Dr. Norman E. Rosenthal
• Transcendence: Healing and Transformation Through Transcendental Meditation by Dr. Norman E Rosenthal and Dr. Mehmet C. Oz
• The Gift of Adversity: The Unexpected Benefits of Life's Difficulties, Setbacks, and Imperfections by Dr. Norman E. Rosenthal
• The Emotional Revolution: Harnessing the Power of Your Emotions for a More Positive Life by Dr. Norman E. Rosenthal
• Winter Blues, Fourth Edition: Everything You Need to Know to Beat Seasonal Affective Disorder by Dr. Norman E. Rosenthal
• Better Than Before: What I Learned About Making and Breaking Habits—to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
• The Sleep Revolution: Transforming Your Life, One Night at a Time by Arianna Huffington

Featured Guest: Dr. Norman E. Rosenthal

Norman E. Rosenthal is a world-renowned psychiatrist, public speaker, and best-selling author who is known for his innovative research and inspirational writings. Kari interviews him this week about transcendental meditation, mindfulness, SAD, and much more!

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

• Rosenthal is currently Clinical Professor of Psychiatry at Georgetown University School of Medicine and is listed as one of the best doctors in America.
• He is a highly cited researcher who has written over 200 scholarly articles, and authored or co-authored eight popular books. These include Winter Blues, the New York Times bestseller Transcendence: Healing and Transformation Through Transcendental Meditation, and the Los Angeles Times bestseller The Gift of Adversity.
• Rosenthal has conducted numerous clinical trials of medications and alternative treatments, such as transcendental meditation for psychiatric disorders, and the treatment of depression with Botox.
• He is the TRLS June Book Club author, for his book, Super Mind: How to Boost Performance and Live a Richer and Happier Life Through Transcendental Meditation.
• Rosenthal has SAD himself and talks about his experiences with the disorder. He talks a bit about the signs/symptoms of SAD versus when you have the "winter blues."
• When meditating, you get fluxes of alpha waves, especially in the frontal areas of the brain, that are soothing. Rosenthal talks about brain coherence, which means different parts of the brain experience the same wavelengths at the same time. This is associated with the brain collaborating and being more efficient.
• He explains the difference between mindfulness and medita
• Kari talks about the "Jon Kabat-Zinn" way of meditation and Deepak Chopra and Oprah's meditation class.
• Kari talks about mindfulness stress-based reduction training.
• Transcendental meditation can help in the following ways: connecting body and mind, building a better brain, being in the zone, having internal growth, asking yourself, "Who do I want to be?", being engaged with relationships or work, accepting losses, and so on.
• Rosenthal points out two particular chapters: Meditate and Grow Rich and Meditate and Grow Happy.
• Kari mentions one story in Transcendence: Healing and Transformation Through Transcendental Meditation with Ray Dalio.
• They discuss sleep and transcendental meditation.
• He speaks to practicing transcendental meditation and running.
• During transcendental meditation, according to Rosenthal, the brain delivers you gifts from your subconscious.
• Rosenthal speaks to how parts of the government/the National Institutes of Health (NIH) are using transcendental meditation.
• Kari talks about finding her "Cameron Diaz" moment of sorts while recording The Running Lifestyle Camp ad.

The Running Lifestyle Camp

Don't forget to sign up for The Running Lifestyle Camp (which starts Monday, June 13) where you'll get the opportunity to ask questions of popular guests such as Serena Marie, RD, sleep doctor, Vinny Kripalu, Joanne Ambrogi, Denny Krahe of Diz Runs (who's a fast runner and athletic trainer), and more! You'll also get accountability at Camp to live your North Star and to have the summer you want to have with like-minded people.

Sign up here today or e-mail Kari at [email protected] with questions

Runner of the Week: Erica Barton

Erica Barton, an amazing woman who is legally blind (with optic atrophy), went from getting off the couch to being afraid of breaking a treadmill, to running the Seattle Marathon!

• Erica gushes over "NYC Marathon Recap With Jeff Galloway, Melanie Curtis, Runar Gundersen, And Serena Marie, RD" (Episode 101), which really got her excited.
• Listen as Erica recounts her incredible running journey and her journey to becoming a healthier person.
• Erica raves about Marathoning for Mortals: A Regular Person's Guide to the Joy of Running or Walking a Half-Marathon or Marathon by John Bingham.
• She explains how she runs being legally blind. Her goal is to run with the Achilles International team at the TCS New York City Marathon in 2017.
• Erica gives recommendations that she has for runners who are looking to start (after you get to decide what a runner means to you).
• Hear what being a runner means to Kari.
• Erica offers tips for getting off the couch and starting ru
• Kari mentions "The Upholder, Questioner, Obliger, And Rebel: Our Four Tendencies" (Episode 120).

Serena Marie, RD

Serena Marie, RD, talks about the nutritional benefits of eating potato skins (no, not the appetizer!).

• The benefit to eating potato skins is the fiber that they contain. They are mostly a source of insoluble fiber.
• Serena reviews the difference between soluble and insoluble fiber.
• She also defines what a "standard American diet" looks like.
• When transitioning from a standard American diet to a more nutrient-rich diet, many people have issues increasing their fiber intake.
• As you increase vegetables, steam them or chop them up finely to break down the cellulose/fiber to help digest them with less intolerance.

Gratitude Jar (Woot! Woot!)

Kari is grateful for is a new product at Trader Joe's called parsnip chips. They are so good that they might be a trigger food, but thankfully they only have a few ingredients!

Serena is grateful for kettlebells. Follow Serena on Periscope @SerenaMarieRD to check them out!

Next week, Kari talks all about the post-race runner's' high. She interviews several runners after the Race on the Big Day 5K sponsored by Empowered Yoga.

Contact:

Norman Rosenthal: Website: NormanRosenthal.com Facebook: /normanrosenthal Twitter: @DoctorNorman

Erica Barton: Facebook Page

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Kari hangs out with go-to, real-food dietitian, Serena Marie, RD, and physical therapist and yoga teacher, Joanne Ambrogi to gab about March's Book Club book Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being. Runner of the Week, Kelly Martin, shares her experience running with her dog, Mya.

Want in on a little secret? We've found the modern-day manual of how to live!

Are you stuck with your genetic destiny and you think there's nothing you can do about it?

Or do you think we "manipulate" our genes through particular lifestyles to change our destiny?

On the show today, we share what the March Book Club book means to us. Here are some helpful links:

• Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra, MD, and Rudolph E. Tanzi PhD
• Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey
• TRLS Episode 123: "Seven Ways To Take Control Of Your Health"
• TRLS Episode 53: "John Ratey"
• Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD
• A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine
• Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin
• TRLS Episode 64: "The Power of Habit and the Need To Believe"

Super Talk: March Book Club

Want in on a little secret? We've found the modern-day manual of how to live! Are you stuck with your genetic destiny and there's nothing you can do about it? Or can you "manipulate" your genes through particular lifestyles to change your fate? Kari, Serena, and Joanne talk about March's Book Club featured pick, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being.

• Serena explains what the terms "radical well-being," "epigenetics," and "microbium" mean.
• The main concept of the book is how genes are not hard wired. In essence, the DNA that we get from our parents sets up the blueprint of how we'll look, what diseases we may get one day, and so on, Years ago, doctors thought that the cards you got dealt were the cards you had, so to speak. But Super Genes defies this notion.
• Kari notes that the book states that your DNA accounts for only 5 percent of what could happen to you.
• Joanne points out that some people will say, "Oh, I can't do anything about it, because my [fill in family member] had [fill in disease], so now I'm destined to have it." She feels that this book brings about an awareness where it's very empowering if you choose to take the book's message. The books gives you ways to take the message and put it into practical life.
• Kari loves that the book emphasizes choice. Go Wild: Free Your Body and Mind from the Afflictions of Civilization by Dr. John Ratey mentions inflammation, as does Super Genes. We know about diet, and Serena has talked about anti-inflammatory diets, since running causes inflammation in our bodies. (Listen to Episode 123: "Seven Ways To Take Control Of Your Health" and Episode 53: "John Ratey" as examples of this.)
• Kari thought that the cornerstones in Super Genes were diet, stress, meditation, sleep, and emotions were especially interesting, because they are very similar to Dr. John Ratey's six keys to living a healthier lifestyle.
• Serena' favorite part of the book that threw her of her feet was how the authors mention that psychosocial dwarfism is real.
• Joanne piggybacks off of Serena's comments about psychosocial dwarfism in how real it is to keep your stress levels down while pregnant.
• Joanne points out that you really are the one to determine what the advice will do for you. Having the wherewithal to understand what we don't understand means needing to slowing down.
• The book talks about one of the activities that you really need to do—meditation/yoga.
• Kari found the different meditation styles very interesting, because it relates to the June Book Club book, Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation by Norman E. Rosenthal, MD.
• Joanne talks about what helps her sleep and what yogendra is.
• Kari mentions that the book talks about things that are going on that we think help us, but really don't, like multitasking
• Kari's greatest takeaway is the word "success." Success is such a powerful word, but "well-being" isn't as much. How about defining success as living your life well?
• Kari talks about A Year to Live: How to Live This Year as If It Were Your Last by Stephen Levine. Joanne would want folks to know that it takes courage to look at your life and to truly sit back and act as if this was the last year of your life.
• How much of your time did you spend sitting down watching TV or on the computer, for example?
• Kari mentions a woman named Allison who practices ayurvedic medicine who works with Joanne. Joanne wasn't surprised at all that Super Genes talks about it.
• The book talks about how you think determines what types of exercise you choose, what types of foods you eat, and so on, and to balance that is something that most people don't really think about.
• Kari mentions the four types of people from Better Than Before: What I Learned About Making and Breaking Habits--to Sleep More, Quit Sugar, Procrastinate Less, and Generally Build a Happier Life by Gretchen Rubin.
• Be aware of your life, and what you think is so key.
• The book is reader-friendly, and it lays out what you can do if you want to live well. Take one thing at a time, and it's very realistic.
• Serena likes how the book shows how powerful the holistic mindset is. The placebo effect and mindset are powerful. She loved reading the science to why that is true.
• Joanne thinks that the book gives you practical applications to things, and it meets people at different levels depending on what you're trying to gain by reading the book.
• Listen to Episode 64: "The Power of Habit and the Need To Believe."

To give feedback or ask questions, connect with Kari on Twitter, Facebook, or via e-mail!

Runner of the Week: Kelly Martin

Canadian resident Kelly joins Kari, along with her dog, Mia, who is a sheepadoodle, to chat about how it is to run with Mia and why she chose the particular breed.

• Kari references Episode 127: "How To Run With And Away From Dogs With Veterinarian Ernie Ward."
• She tells Kari that working breeds make good running dogs.
• She started running with Mia when Mia was two years old. Dogs' bones can be fully grown before you can run with them.
• She runs with Mia six days a week at around a nine-minute mile pace.
• Pick the right dog. When talking to breeders or a rescue facility, make sure the dog is a high-energy dog.
• She's been running for about ten years, and her advice is to just keep going. The hardest part is the first kilometer (or mile).
• Kari mentions that TRLS Action for Healthy Kids teammates Foti and Todd both run with their dogs.

Gratitude Jar (Woot! Woot!)

Joanne is grateful to be able to look outside and see the sun and the breeze. She felt rich gratitude.

Serena is grateful for her family in New Jersey. She's grateful that so many of her family and friends live on the Jersey Shore and that she has a true feeling of being wrapped in the most wonderful nostalgia and being on the water. She's so grateful that she can relive beautiful memories of her childhood.

Kari is grateful for Super Genes and to be able to talk to Serena and Joanne about it—to be able to look at the information and to ask what they think.

Next week, Kari interviews Norman E. Rosenthal, MD, who wrote Super Mind: How to Boost Performance and Live a Richer and Happier Life through Transcendental Meditation.

Contact:

Joanne Ambrogi: Facebook Page [email protected]

Kelly Martin: Website: PromotionalBridge.com Email: [email protected] Facebook: /promotionalbridge

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Happy Global Running Day! The day has finally come to take inspiration from The Running Lifestyle Show and put it into action! We've pleased to announce the inaugural The Running Lifestyle Camp!

What is The Running Lifestyle Camp?

• You (and only YOU) get to decide what success and happiness is to you (not what the Joneses say, but YOU)
• It is a fun-filled, nine-week, eighteen-session camp.
• We offer two live Zoom sessions per week—on Mondays (Monday Night Campfire Motivation) from 8–8:45 p.m. EST and on Fridays (Friday Afternoon "Tug of War") from 1–1:45 p.m. EST—that will also be recorded.
• We'll feature Camp Counselors who are specialists in their fields to answer your questions that you submit ahead of time.

The Running Lifestyle Camp Schedule

• June 13: Kari Gormley, Camp Director, helps you find your North Star, write down your Camp goals, and figure out your intentions.
• June 20: Serena Marie, RD, will answer your nutritional questions live.
• June 27: Robert Rosenberg, sleep doctor and author of Sleep Soundly Every Night, Feel Fantastic Every Day, will answer your questions.
• July 4–10: Camp Recess: We'll catch you back on July 11.
• July 11: Fellow runner and creative guru, Brent Robertson (design agency owner, a Cub Scout leader and marathoner) talks about what happens when you go to the great outdoors to obtain your greatest health benefits.
• July 18: Integrative medicine and general practitioner Vinny Kripalu, MD, will share what habits are keystone for living a deep, fulfilled life of health and happiness.
• July 25: Athletic trainer, podcaster, marathoner, and past guest of The Running Lifestyle Show, Denny Krahe from the Diz Runs Podcast, answers your questions about injuries and the exercises that have helped runners overcome common injuries.
• August 1: Chetna Kripalu, MD, will share the habits she uses to lead a healthy life and what you can do too.
• August 8: Physical therapist, meditation teacher, yoga teacher, world-class lacrosse player, and teacher of A Year To Live class, Joanne Ambrogi, will chat with us about taking a holistic view of our bodies.
• August 15: How have you celebrated your life this summer? What has come into it? Who has come into it? How are your relationships? Did you see some shifts in your life? This week will be one big bonfire of love and laughter.

Who is this The Running Lifestyle Camp not for?

• You prefer to do things by yourself. You don't need someone to help you and/or you don't like to be part of a group that is working on habits, behaviors, and relationships.
• You want to qualify for the Boston Marathon or become a professional runner, and you want to know how to do it.
• You just want to talk about running and injuries, and that's it.
• I am so overwhelmed this summer, and all I want to do is chill.

Sign Me Up! Reserve your spot today for this exclusive opportunity by signing up here. If you register by Wednesday, June 8, 2016 (midnight EST), you'll be invited to our special pre-Camp session via Zoom on Thursday, June 9 from 8–8:45 p.m. EST! This is a time to meet your fellow campers before Camp officially kicks off.

Option 1: A one-time price of $297 paid upfront via Paypal

Option 2: A payment plan of $198 in two installments (the first payment will be due before Camp, and the second will be due 30 days after Camp ends)

Money-Back Guarantee

If you attend all of the sessions in the first 30 days, you've done the "Camp take-home activities," and you don't see any positive shifts in your life, you will receive a refund. This Camp is about creating a life that you love, and anything worth doing takes work!

Got Questions?

Contact Kari at [email protected] today!

Kari interviews friend, Featured Guest, and Runner of the Week, Rebecca Clark, with whom she ran the 2012 Marine Corps Marathon (first marathons for each). Kari and Rebecca share how they trained for this marathon amidst full-time jobs, family life, and friendship. Go-to, real-food dietitian, Serena Marie, RD, shares her tip on what to do when you overbuy fruits and veggies.

Featured Guest and Runner of the Week: Rebecca Clark

Rebecca Clark explains how she trained for her first marathon with two kids (now she has five), while working full-time as an attorney and still spending quality time with her husband. She also chats about how her life has changed since then.

• Rebecca shares why she chose to run the 2012 Marine Corps Marathon (MCM) with the Runner's World Challenge (now called Runner's World VIP).
• She explains how she transitioned from being an indoor treadmill runner at the gym to running outside.
• Rebecca ran her first 5K in March 2011, and she was hooked! She ran 5Ks and completed the 2011 Philadelphia Half Marathon.
• Next, she wanted to find a marathon that kept her motivated and moving forward. Her boss suggested the MCM.
• Rebecca explains why she still loves treadmill running, along with using the elliptical.
• She chats about how she got outside of her comfort zone and faced her challenges, like creating her own private law practice.
• She shares what she told herself to go outside in run versus the typical, "Oh I should probably clean the house. Oh, but the kids need me."
• Rebecca was able to build her own schedule, having a private practice, but she explains how she tackled long runs on the weekend.
• She explains how she didn't want her family to begrudge her long weekend runs and how she made the thought of the marathon exciting.
• Rebecca tells what she took away from the Runner's World
• Kari and Rebecca recount the MCM experience and how they wanted to beat the 5:30 pacers.
• Kari talks about some key moments that happened along the course, like seeing Joe Taricani from The Marathon Show around Mile 3.
• Rebecca tells listeners what happened in 2014 that made her not run the Bank of America Chicago Marathon.
• She chats about her total loss of identity and how she was physically and emotionally drained and how she got back to her "me time."
• Rebecca talks about an overuse injury in her left knee once she got back to running.
• Kari and Rebecca talk about the post-race MCM party and the post-race "waddle."
• They talk about the gift of running, how it changes you, and how it will hopefully always be there for you.
• Rebecca plans to run the Philadelphia Half Marathon on Saturday, November 19, 2016. The marathon is on Sunday, November 20. Kari wants to run the half marathon, but might run the Rothman Institute 8K on November 19 instead (she's listening to her body and not her mind).
• There will be a TRLS meetup on Saturday, November 19. Mark your calendars, and more details to come!
• Kari sings the praises of the Galloway Method versus the Couch to 5K

Serena Marie, RD Serena Marie, RD, offers a tip on what to do with extra fruits or vegetables when you get a little overzealous at her local farmer's market.

• Serena buys large freezer bags and puts green, leafy vegetables and fruits in them to freeze to use for green smoothies.
• She adds half coconut water, half regular water in her smoothies. Her favorite is cucumber, celery, spinach or kale, and a whole lemon. Check out Serena's blog post titled, "Eight Tips to Eat More Veggies" for a recipe.
• For more of a dessert-type smoothie, try unsweetened coconut milk, unsweetened almond milk, or yogurt with water and ice.
• Kari suggests that having a green smoothie with some protein in the morning would make a good breakfast. Serena mentions organic cheese sticks.
• Let us know what your tips and tricks are!

Gratitude Jar (Woot! Woot!)

Kari is grateful for her son's favorite YouTube channel so that she could record with Serena.

Serena is grateful for her local farmer's market. She loves cherries, and tart cherries (or juice) are anti-inflammatory. Anything (like kale, spinach, or beets) that contain nitric oxide may help runners feel less fatigued (when you eat these foods on a regular basis) due to the vasodilation.

Next week, Kari, Serena Marie, RD, and Joanne Ambrogi (from Episode 64: "The Power of Habit and the Need to Believe") talk about the March Book Club book, Super Genes: Unlock the Astonishing Power of Your DNA for Optimum Health and Well-Being by Deepak Chopra MD, and Rudolph E. Tanzi, PhD.

Please remember to leave a TRLS review on iTunes! Here's how:

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Connect with us on Twitter, Facebook, or via e-mail!

Contact:

Rebecca Clark:

Email: [email protected]

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Author Laura Vanderkam explains how people truly do have more time than we think for what matters most to us if we make wise time management decisions. Go-to, real-food, dietitian Serena Marie, RD, offers her favorite and smartest food picks when dining out.

Featured Guest and Runner of the Week: Author Laura Vanderkam

Mother of four, runner, and full-time author Laura Vanderkam joins Kari to chat about how we truly do have time for what matters most to us if we examine our time management wisely.

• Laura was our TRLS Book Club favorite in April 2016 for 168 Hours: You Have More Time Than You Think (2011).
• She has also written What the Most Successful People Do Before Breakfast: And Two Other Short Guides to Achieving More at Work and at Home (2013) and I Know How She Does It: How Successful Women Make the Most of Their Time (2015).
• She also contributes to many magazines and newspapers, including Fast Company
• Laura wrote 168 Hours when she was admittedly new to blending work and parenthood. It was about her first few forays into that and looking at how people spend their time, how that has evolved over the years, and looking at the differences in how we think we spend our time and how we actually spend our time.
• Her conclusion was that we really do have more time than we think. When we look at our lives as a whole, we tend to have space for what matters to us most.
• She interviewed many successful people for 168 Hours, and she continued to write about the topic of time for her 2013 book.
• Between her deadlines and book promotions, she juggles her children's schedules between other life commitments (eight years old, six years old, four years old, and a one year old).
• She found in interviewing people for I Know How She Does It, that some people have the tendency to get into a narrative format and that involves certain choices about how we tell things, particularly for the modern working mom narrative. "It's all about the crazy."
• But she found that when you look at how people actually spend their time, when you look at the hour-by-hour nature of the schedule, things aren't nearly as crazed as you might think.
• She asked women who had professional jobs and children to keep track of their time for a week, and she found that there really was space in life for things that you don't normally think of as being part of the working mom life (for example, adequate sleep, keeping normal working hours, time to watch TV or read, and time to exercise).
• Kari loves that 168 Hours is all about mindset.
• In terms of her running journey, her father was a runner growing up, and he ran in a 10K annually. She had tried running here or there, but in the fall of 2004, she had just gotten married, and her husband ran, so she wanted to run with him. They signed up and ran a half marathon on their first wedding anniversary.
• In November of 2004, she watched Paula Radcliffe win the New York City Marathon, which really inspired her.
• She sees exercise as both fun and a necessity in her life. She thinks it's key to stick with something long term only if you enjoy it.
• In 168 Hours, she gives readers a graph to plot out their hours for the week. Her takeaway is that there is more space in her life than she often thinks there is. It's important to see this, because it gives you a very different mindset.
• We often approach time from the perspective of scarcity, but instead think of it as, "I don't do X, Y, or Z, because it's not a priority."
• The TRLS demographic is made up primarily of women in their 40s or 50s who might be coming to running for the first time.
• Over the long term, we have the ability to change a lot about life if we want.
• Running can be a part of that—determining if we want to make it a priority and then figuring out how we want to fit it in our lives.
• There's no one good time for going on a run. Some people talk themselves out of running, because there's no one perfect time during the day. But it doesn't have to be at the same time every day. It's about looking at the whole of your life and seeing if you can fit running in a few times a week.
• If you're working 40 hours a week, and you sleep 8 hours a day, that leaves 72 hours for other things. It's important to see that the time is there, it's just a matter of figuring out where it's going to be.
• We tend to overestimate the time we spend on the things we don't want to do, and conversely we tend to underestimate the time we spend on the thing we do want to do.
• She found that TV isn't as relaxing as we think it is. It winds up consuming a large chunk of people's leisure time. TV is the easiest thing to fill our leisure hours with. It's a very effortless way to have fun.
• Effortful fun, for example includes making dinner plans with friends.
• Work happiness does have a huge spillover effect into home life, and vice versa.
• Finding work you really enjoy is key.
• Time spent on Facebook is like anything else. You have to use it mindfully.
• Make a list of your top priorities for the day (both professional and personal), and fit social media around that in whatever way works for you.
• She talks about visioning/visualizing (picturing what life will be like in the future) and putting into action a plan to make goals happen.
• Have space in your life to seize opportunities. It's very easy to become jam-packed and overcommitted.
• "Just because I can do something, doesn't mean I should do it." Ask yourself: Is this a good use of my time, energy, and resources?
• With four kids, her running routine consists of utilizing child care, so from about 8:00–8:30 a.m. she checks her e-mail, 8:30 a.m. is bus stop time, 8:40–12:00 p.m. includes writing/editing, and her afternoon is for edits, phone calls, or lighter writing. She runs in the afternoon.
• She recommends time tracking to get better at time management. It forces you to be accountable.
• Kari recommends the focus@will It provides music that engages your brain's limbic system to increase your attention span and general concentration.
• Laura is writing an upcoming book, so stay tuned!

Serena Marie, RD Serena Marie, RD, answers Kari's question about making smart restaurant choices.

• Serena had gotten Kari to eat red meat again, which she had given up for years previously.
• When you go out to eat and have to choose between fish, chicken, or beef, what option would you take if you had to assume that the meat is not organic or grass fed?
• Ask if possible if the restaurant can cook your food in butter instead of oil or to steam or grill your options. The likelihood of the restaurant having a high-heat olive oil or coconut oil is slim to none. Restaurants most likely use a "polyunsaturated fat nightmare," according to Serena.
• Don't worry about being that "annoying customer." Speak up for yourself politely.
• In terms of fish, even a farm-raised fish (not wild), is still loaded with omega-3 fatty acids and is a very nutritious choice.
• Nonfat lean cuts of meat (chicken, turkey, steak) would be Serena's second choice. Some choices of meat include sirloin steak, top round roast, bottom round roast, shoulder petite medallion, T-bone, and so on.

Gratitude Jar (Woot! Woot!)

Serena is grateful for her two smart, amazing younger sisters, one of which is away at college and coming home soon and another of which is graduating college.

Kari is grateful for the Delaware Marathon race directors (Wayne Kursch and Joel and Stacey Schiller) and for being given the opportunity to be the relay finish line announcer. Kari gives a shout out to listener Liz for stopping by during the relay to support TRLS! Kari also saw fellow TRLS listeners Foti, Becky, Jody, and Margaret. Kari gushes about the Delaware Marathon with its PR bell, friendly back-of-the-pack mentality, and more! Kari mentions "Everything You Need To Know About The Boston Marathon W/ Dave McGillivray" (Episode 67).

Next week, Kari interviews marathoner and mother of five, Rebecca Clarke, with whom Kari ran her first marathon.

Please remember to leave a TRLS review on iTunes! Here's how:

1. Launch Apple's Podcast app.
2. Tap the Search tab.
3. Enter the name of the podcast you want to rate or review.
4. Tap the blue Search key at the bottom right.
5. Tap the album art for the podcast.
6. Tap the Reviews tab.
7. Tap Write a Review at the bottom.
8. Write your review!

Contact:

Laura Vanderkam: Website: LauraVanderkam.com Facebook: /lauravanderkamauthor Twitter: @lvanderkam

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley

Neurologist Elena Frid, MD, discusses the latest Lyme disease findings, Lyme misinformation, how to protect yourself against Lyme disease, and how to treat ongoing Lyme symptoms. Serena Marie, RD, explains how to become a fat-adapted runner and how to transition away from fueling with carbohydrates.

Featured Guest: Elena Frid, MD

Pleate note: Always consult your physician. The following interview is not intended to replace the advice of your physician or medical care provider.

The mid-Atlantic, northeast region of the United States, among other areas, faces a great risk for Lyme disease—of an endemic (regularly found among particular people or in a certain area) proportion. Neurologist, Dr. Elena Frid, who specializes in Lyme disease, joins Kari to inform listeners about this horrible disease.

• For the last five years, Dr. Frid has treated adult patients with Lyme disease, and she feels that ultimately Lyme disease is a neurologic condition.
• She has attended different conferences, such as the International Lyme and Associated Disease Society (ILADS) conference.
• She has attended such events as the Hugged by Global Lyme Alliance and has become part of their medical advisory board.
• Lyme disease is a bacterial infection and is a very elusive type of organism. It is often very difficult for doctors to diagnose. For more information, go to the Lyme section of Dr. Frid's website.
• To find a Lyme-literate physician in your area, visit org.
• There are certain laboratory tests and physical exam findings that you can undergo, but not everyone will test positive even if they do have Lyme disease.
• The testing that's available now may be up to 50 percent inaccurate, according to Frid.
• She sees symptoms at the onset of the disease, such as low-grade fever, fatigue, chills, aches, headache, joint pain.
• The typical rash that occurs may actually happen in less than 50 percent of patients, and many times the rash isn't the classic bull's eye rash that people are told to look for.
• People can also develop neurologic symptoms when symptoms go undiagnosed for weeks or months, such as debilitating headaches, facial weakness (Bell's palsy), numbness or weakness in limbs, muscles aches and twitches, difficulty moving, debilitating fatigue, dizziness, nerve pain, and so on.
• Listen to your body, and you will know that something is wrong. Don't excuse symptoms as just stress.
• To diagnose Lymes disease, doctors should consider the patient's history, a physical exam, and blood work, as well as MRIs or nerve testing.
• Blood tests may be 50 percent inaccurate, and if you get tested within 4 weeks of a tick bite, the test is only 30 percent accurate.
• The criteria established by the Centers for Disease Control and Prevention (CDC) is very strict. Frid recommends getting to know more about the blood testing and speaking to Lyme-literate physicians, especially if you've had a thorough medical workup for your symptoms and all other tests come back negative.
• She recommends going to org to find Lyme-literate physicians.
• In terms of geography, Lyme disease is more prevalent in the northeastern states like NY, CT, PA, and NJ. However, Lyme has been reported in every state in the United States, according to Frid.
• If you do find a tick on yourself, you can send the tick in to be tested to bayarealyme.org.
• Ticks are extremely small. Adult ticks are only the size of a poppy seed.
• You should check for ticks after you've been outdoors in grassy, wooded areas. Have a partner check for you, particularly around the groin area, between your toes ,under your armpits, behind the ears and knees, and in the hair line.
• To remove a tick, grab it by the head and pull it out. Use a magnifying glass and tweezers. You can save the tick in a plastic, sealed bag.
• Many Lyme-literate physicians are now saying that the literature that says you are not prone to Lyme disease if a tick has been attached for 72 hours or less is incorrect.
• If you go into an emergency room and they say you don't need to worry since the tick has only been attached for an hour or two, you might want to seek a second opinion.
• To prevent getting Lyme disease, wear proper clothing, such as long-sleeve shirts, long pants, socks, light-colored clothing, and closed-toed shoes. You can pretreat your clothing (by soaking) with a permethrin pesticide that binds to the fabric. There are natural repellents too, such as Buzz Away.
• To protect your yard, you can use fencing and mulch.
• The CDC acknowledges the fact that patients may have chronic Lyme symptoms even after adequate diagnosis and treatment. The body develops antibodies and is essentially fighting itself.
• Some Lyme-literate doctors believe that it could be or is an ongoing infection that was never fully treated. They believe that you need to be treated for six to eight weeks instead of just two to three weeks after exposure to a tick. The bacteria multiplies every four weeks.
• If you are exposed to a tick, especially in those endemic regions, Dr. Frid suggests starting treatment even before testing the tick.
• Frid recommends a healthier diet for patients, but she wants to emphasize that if you do have Lyme symptoms, you cannot treat it just with diet. You have to treat it appropriately and then supplement with smart food choices and physical activities.
• She recommends foods that increase good bacteria in your gut (refrigerated fermented foods, yogurt). She suggests staying away from a lot of sugar or grains and making smart decisions.
• Besides medication and nutrition, you can work out as long as you are able.
• To support loved ones with Lyme disease, you can simply be there for them and believe them. Some Lyme patients have a hard time convincing others that something is wrong, because physically they may look fine. Be patient with the expectations for treatment durations (which can take up to one to three years) and help the patient be an advocate for him or herself.
• After any elective surgical procedures (tooth extraction, labor and delivery, gall bladder removal), due to stress on your body, Lyme symptoms may become accentuated and out of control.
• Frid says that the answer to whether someone can give Lyme disease to someone else through sexual contact is unclear.
• At this time, there is no Lyme disease vaccine for humans.
• She believes that this disease should really be called tick-borne illnesses, because there are other infections that may be transmitted through ticks including bacteria and viruses that may take a long time to treat.
• She recommends a four-step approach to know when to come off of medication. There is no set time frame, since every body is different:
  • Once you've been on antibiotics, recheck your blood work to make sure that the antibodies are clearing or have cleared.
  • Make sure that you've been asymptomatic for two months while you're still on antibiotics.
  • You've had an illness unrelated to Lyme disease during this period that has not exacerbated your symptoms.
  • When you know/feel that it's all gone.

Serena Marie, RD Go-to, real-food dietician answers a listener's question about fat-adapted running and how to transition from being a carb-fueled athlete to a fat-fueled athlete.

• Serena's information is based on the following literature and her blog post "Real Food Fueling for Runners".
  • "Utilization of lipids during exercise in human subjects: metabolic and dietary constraints"
  • "Fat Metabolism During Exercise: A Review. Part III: Effects of Nutritional Interventions"
  • "Strategies to enhance fat utilisation during exercise"
• In order to transition from being a carb-fueled athlete to someone who relies on fat to fuel, it's important to do a few things prior to race day.
  • Regularly engage in fasted cardio.
  • Practice doing fasted runs with caffeine.
  • Perform endurance exercise on a regular basis.
  • For seven to ten days prior to race day, transition your diet to being a high-fat diet where 60–70 percent of your calories come from fat.
• You can go over an hour or two during a run without consuming calories by using your own body fat (your own endogenous fat stores) to fuel. You might just need to take something with electrolytes in it during a long run.
• Question: How do you get used to and comfortable doing fasted runs?
  • Answer: Take a little bit of dark chocolate or a scoop of peanut butter or coconut oil along as you transition to being totally fasted when running.
• The first few runs during your transition could be difficult. But remember that every body is different. Your magnesium becomes depleted in the body very quickly, so it's important to supplement with magnesium. Serena and Kari also talk about magnesium deficiency in "Teri Goetz" (Episode 54).
• Dark, green leafy vegetables and bitter chocolate both have good amounts of magnesium in them.
• If you don't choose a diet high in fat, it's still possible to still do well doing fasted cardio.
• If you can do fasted runs, it suggests that your body is good at being fat adapted.

Gratitude Jar (Woot! Woot!)

Serena is grateful when listeners contact her via social media! She and Kari have so much fun interacting with listeners, so please tweet Serena at @SerenaMarieRD and Kari @KariGormley. You can also connect on Facebook via The Running Lifestyle Show page.

Kari is extremely grateful that she can reach out to rock stars like Dr. Elena Frid to get all the latest information concerning key topics.

Next week, Kari interviews the TRLS April Book Club author, Laura Vanderkam, who wrote 168 Hours: You Have More Time Than You Think You Do. Vanderkam will chat about her book, answer questions, talk about her running journey, and is also the featured Runner of the Week.

Contact:

Elena Frid: Website: NeuroAssociatesNY.com or ElenaFridMD.com Bio: Dr. Elena Frid is an American board certified neurologist who holds double board certifications from The American Board of Psychiatry and Neurology (ABPN) and The American Board of Clinical Neurophysiology (ABCN). Dr. Frid helps patients (18+) with diagnosis, treatment, and management of disorders affecting the nervous system, muscles, peripheral nerves, spine, and the brain. She is also a Lyme Literate specialist who sees patient with Neuroborreliosis and other tick borne diseases and works close with Infectious Disease specialists and Primary Care physicians to encompass the best possible treatment. Dr. Frid received her BA/MD degree from Rutgers Medical School, NJ and her residency, chief resident and fellowship training in Neurology and Clinical Neurophysiology from North Shore University Hospital-Hofstra North Shore LIJ School of Medicine, NY. She is currently a medical director at Neurology Associates of New York, a private practice in New York City on the Upper East Side.

Serena Marie, RD: Website: www.SerenaMarieRD.com Facebook: /SerenaMarieRD Twitter: @SerenaMarieRD Instagram: SerenaMarieRD

Kari Gormley: Facebook: The Running Lifestyle Show Twitter: @KariGormley Instagram: @KariGormley