The Flourishing Experiment

Jeff Galloway, Olympian and running coach to millions, comes on the show to explain how you can run the rest of your life. He’s been running for 57 years, and does a marathon a month, and definitely leads by example. We had such a fascinating conversation that it’s been split up in to two episodes. During the first part of our discussion we talk about:

· Jeff’s experience as an overweight kid and how he started to run (it might surprise you)

· Going from the Navy to training for the Olympic Trials and what helped him qualify for the Olympics

· How he has helped millions of people start and/or continue running

· How to empower yourself through running

· How to take control of your mindset to be able to take control of your running

· Why and how the changes in the run walk run configurations have taken place

· What a magic mile is and why it’s important for marathon training

· What to do if you are running two marathons in a short period of time

Next week we’re going in to specific details of how to start running, get faster, how to strength train and cross train, and why moving/running is so important for our brains.

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Liz Whitteberry comes on as our Runner of the Week, and by the end of the discussion, I’m ready to come down to Texas and run every race there is. Liz and I talk about:

· Why she wanted to run Chicago Marathon

· Her background as a mom, wife and professional

· What she realized when turning 40 and the changes she knew she had to make

· What happened every time she took an exam

· What a lifetime of inactivity has on the brain and the body, what being active brought in to her life

· How she started running and why she doesn’t recommend it

· How long it took to build up 3 miles

· How joining a Galloway group in 2009 changed everything for her

· Races Liz recommends which are Cowtown Half Marathon in Ft Worth which also has a 5K, 10, Half, Full and Ultra, Ft. Worth Marathon, Trinity River Marathon, Texas Threesome, Texas Quad, Wine, Not a Marathon, and Not a Marathon Wine Again

· Liz’s Inspiring Quote “You just might be the spark to someone else that might get someone to run or go another distance”

Serena Marie comes on and answers Lawrence Johnson’s question regarding what is the ideal body fat percentage for a runner.

· Why it’s hard to have an exact percentage

· Why you don’t want to be a certain body fat percentage the entire year

· How Serena is saying that same thing as the authors of our book of the month for May and June, Meb Keflezighi of Marathon for Mortals and Dr. Jordan Metzl from Running Strong

· What leads some runners training for long distances to weight gain

· What to eat after a long run to refuel and replenish

Next week, Jeff Galloway is back on the show to finish our discussion and to give specific recommendations when it comes to runners trying to get a BQ, how to start running, cross training, strength training and what exercise does for the mind.

How to align your values to running is what we have in store for you when Brett Gajda, of Where There’s Smoke Podcast, comes on the show. Brett, who is also our Runner of the Week, discusses:

· Why he is immersed in self development

· How he defines who/what a runner is (it’s surprising)

· Why we do what we do

· How our perspectives are different based on how we grew up

· His challenges with injuries

· What two things you need to have to change a behavior

· How mustard changed his mindset

· Knowing your values dictates how you spend your time

· If you’re committed to something, then it needs to align with your values

· The link between energy and sugar consumption

Serena Marie discusses moringa, which are leaves and seeds. Moringa is grown around the world and has been said to be a good source of vitamin C, iron, potassium, vitamin A, and calcium. Serena researched moringa and used an article she found from the NIH to come to the conclusion that more thorough research has to be done before recommending moringa.

Links Discussed:

Brett Gajda: WhereTheresSmoke.co

Values in Action

NIH Article on Moringa

Serena Marie, RD

Dean Answers a Question About Weightlifting

Donate to Team 'Kari and Serena Run NYC and Chicago'

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Dr. John Ratey, MD, continues the discussion of how to make your exercise habit sticky. He also shares the growing research of how are brains are plastic and how more and more studies are showing the importance of moving our bodies. Our Runner of the Week Rhonda Foulds shares how becoming a marathoner has helped her get off her 33 prescriptions for Parkinson's. Serena Marie, RD, discusses the research around Niacin and how it helps with some forms of skin cancer. Serena and I review Moji Massage Products and give them two enthusiastic thumbs up.

Dr. John Ratey comes back on the show to discuss the simple thing you can do to optimize the time you are awake. We also go in depth and discuss what steps you ideally take to help yourself or someone you care about who you suspect has depression. Johnny Gillespie, a certified strength and conditioning coach, yoga instructor and fonder of Balanced Athlete shares with us how to make sure we are training in an integrated manner so we can run long distances well in to our 80’s. Serena Marie, RD, discusses the best milks to drink, how to increase your Vitamin D levels, and why fortified cereals are not a part of a nutrient rich diet.

Dean Karnazes, Chris O’Brien, and Linda Canning from Team Healthy Kids for Action for Healthy Kids together share 15 great ideas to help you raise money for a fundraiser near and dear to your heart. Dean and I talk about the benefits of a standing desk, the sleep challenges kids have and what can be done about it. Serena Marie, RD, answers a listener’s question about coffee and how much is too much.

Nick D'Agostino discusses how he was diagnosed with MS and why he decided to become a runner. During the conversation, Nick shares his can do attitude and the amazing experiences that have come in to his life because of being a runner. Our runner of the week, Jackie Thomas, talks about how running helped her in college be calm and transition in to her professional career. Serena Marie talks about Bulletproof Coffee and a recent Philadelphia article telling runners to Shut Up. We also discuss a product review of Oofos.

Dr. Rosenberg, author of Sleep Soundly Every Night, Feel Fantastic Every Day, shares us fascinating causes that can be disrupting your sleep. He specifically talks about what we as runners need to know when it comes to sleep. Serena Marie, RD, talks specifically about food and beverages that help and hinder sleep. Denny Krahe of Diz Runs podcast shares his runner story. Our monthly visitor, Vinnie Tortorich shares his sleep story and how a lack of sleep contributed to his Cancer diagnosis. Our book of the month, Meb for Mortals, is announced.

Come for a run with Boston Marathon runners Nichole Bukowski, Jonathan Levitt and Angie Spencer to hear their experiences. Trevor Spencer joins us too to talk about his BAA 5K experience. Serena Marie, RD, and I share our highlights and running the 5K. Our favorite memory may surprise you. Jonathan Levitt talks about his first time running the Boston Marathon and about his interest in November Project.

Dimity McDowell, of Another Mother Runner, and I continue our conversation about depression. We discuss self care and expectations of how to manage depression. Our runner of the week is Dr. Ben Forman, a runner and psychologist who has created Teens Run DC, which offers a mentoring program and also an after-school fitness and social emotional learning sessions. Our Real Food Dietitian, Serena Marie, RD, discusses that challenging winter she had and how she took care of herself through fuel and exercise.

Dimity McDowell, Co-Founder of Another Mother Runner, and Kari discuss their challenges with depression. The conversation definitely feels like one of climbing a really long hill. We then change pace BIG TIME when I interview the Runner of the Week and Also Official Comedian of The Running Lifestyle Show, Liz Miele. Our Go To Real Food Dietitian, Serena Marie, RD discusses what to do when you’re running to the bathroom on vacation.

Go to http://bit.ly/68DMcDW for the full show notes.