Running Lean

Recently, I completed a self-supported, solo 12-hour run. I’ve always wanted to do a 12-hour event, but I could never really find a race that spoke to me. So, I decided to take things into my own hands and do it myself! In this episode of the podcast, I share what I learned running solo for 12 hours – what prompted me to want to run alone for so long, how I approached training, how I fueled during the event, and some interesting lessons I learned along the way. If you’ve ever considered doing an ultramarathon, this episode is for you. Also, if you have no desire to ever do an ultramarathon, you’ll still get a lot out of this episode because a lot of the training and fueling principles apply to races of many different distances. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 180. What I Learned Running Solo for 12 Hours appeared first on Running Lean with Patrick McGilvray.

Your mindset is one of the most powerful tools you have at your disposal. But most people do not spend any time at all working on improving their mindset. This is crazy to me because without the right mindset, losing weight and keeping it off becomes nearly impossible. However, armed with the right mindset, losing weight becomes easy and effortless, and your success is all but inevitable. Everything you want for yourself but don’t already have requires a shift in your mindset in order to get it. Change happens from the inside out and this inner work is the most important and most powerful work you can do for yourself. So today, I’m going to lay out a whole bunch of mindset principles you absolutely need to know if you want to lose weight and keep it off. This is part three of my three-part series called, “Weight Loss Principles Every Runner Needs to Know”. Part one focused on nutrition principles, and part two was all about the exercise principles you need to focus on in order to lose weight, get stronger, and become the most badass version of yourself. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 179. Weight Loss Principles Every Runner Needs to Know Part 3: Mindset appeared first on Running Lean with Patrick McGilvray.

Most people will agree that exercise should be included in any weight loss plan. Unfortunately, most people think that exercise should be the ONLY component of their weight loss plan. Eat less and move more, right? Isn’t that the mantra that’s been forced upon us for several decades now? How’s that actually working for you? Not great? Well, the good news is…you are not alone! It didn’t work for me either! There’s more to losing weight than just exercising more and eating less. I know that if you’re listening to this podcast you’re probably a runner and you think you’ve got the exercise thing down pat. But running alone (or just running more) isn’t the answer when it comes to getting lean and strong and keeping the weight off for good. So today, I’m going to lay out several exercise principles that every runner needs to know, especially if you want to lose weight and keep it off. This is part two of a three-part series called, “Weight Loss Principles Every Runner Needs to Know”. Part one focused on nutrition principles, and part three is all about the most important mindset principles you need to adopt in order to become your healthiest and most badass self. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 178. Weight Loss Principles Every Runner Needs to Know Part 2: Exercise appeared first on Running Lean with Patrick McGilvray.

Nutrition is going to be the number one driver of your body composition. If you’re a runner and you want to lose weight, you have to get your nutrition game on point. The thinking that just running more is going to solve the weight problem for you is outdated and just doesn’t work. There’s a lot more going on when it comes to weight loss – the types of foods we eat, the timing of our meals, what happens in our bodies when we eat certain foods, and so much more to consider. And don’t worry, I’m going to break it all down for you here today. My hope is that by the end of this episode, you’ll have a much clearer understanding of just how important nutrition is for weight loss, even if you’re a runner…especially if you’re a runner. This is part one of a three-part series called, “Weight Loss Principles Every Runner Needs to Know”. Part two will be focused on exercise principles, and part three will be all about the mindset principles runners need to focus on in order to lose weight and keep it off for good. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 177. Weight Loss Principles Every Runner Needs to Know Part 1: Nutrition appeared first on Running Lean with Patrick McGilvray.

At some point in your weight loss journey, you will experience a setback. This is normal and nothing to be ashamed of. But most people just do not handle setbacks very well. They get down on themselves, they feel gross feelings like guilt and shame, and most of the time they just give up. Do not do this! Instead, you have to learn how to handle setbacks properly. So in this episode of the podcast, I break it all down for you and explain what to do instead so you’ll be handling setbacks like a badass every time they happen. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 176. Handling Setbacks Like a Badass appeared first on Running Lean with Patrick McGilvray.

There’s a real crisis happening in our world today, one that’s been decades in the making. And I find it somewhat disturbing that no one is really talking about it. It’s not making the headlines, it’s not in the news, and it doesn’t come up in your social media feed. But if left unchecked, if we allow this crisis to continue as-is, it could lead to the end of human life – at least as we know it today. You might think I’m being a little overly dramatic here, but I promise you I’m not. In this episode of the podcast, I’m talking about the comfort crisis and how our insatiable quest for comfort might just lead to our downfall. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 175. The Comfort Crisis appeared first on Running Lean with Patrick McGilvray.

One of the most important concepts you need to learn if you want to take back control of eating is the desire scale. This is a tool we have recently started using in The Coaching Project and it’s been so well-received that I thought I’d share it with you here today! When you’re trying to lose weight, sticking to your food plan makes or breaks your progress. If you’re constantly giving in to temptations losing weight is going to be very difficult and feel pretty miserable. Instead, if you can take back control of what foods you eat, how much, how often, etc., then losing weight will be much easier and a heck of a lot more fun! So in this episode, I explain the desire scale, what it is, how it works, and how it might just be the key to your weight loss success. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 174. The Desire Scale appeared first on Running Lean with Patrick McGilvray.

There are more diets out there in the world right now (and more conflicting information about those diets) than I even care to think about. And there is one thing I’ve noticed that comes up again and again – the fact that diets don’t work. Why? Why don’t diets work? Every one of them claims they are THE answer to your weight loss problems and basically, every one of them fails to produce lasting results. Today I’m going to dive into the five biggest reasons why diets don’t work and give you a few options for what you should focus on instead. This is a replay of a very early episode of the podcast, episode #25. I wanted to talk about this topic – why diets don’t work – here on the podcast this week and in looking through my notes I realized that this episode was REALLY good! It basically says everything I wanted to say, so I’m just going to replay it for you today! Cool? Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 173. Replay: Why Diets Don’t Work appeared first on Running Lean with Patrick McGilvray.

Most people think that losing weight equals suffering. If you want to lose weight you have to stop eating all “delicious” foods forever and you will suffer every single day. They use words like suffering, struggling, deprivation, starvation, and white-knuckling it. I don’t know about you but all of this sounds pretty terrible to me. If this is what you think losing weight looks like, then it’s no wonder most people quit. If you’re suffering every day trying to lose weight, you are doing it wrong. Today, I’m digging into the concept of making healthy eating and losing weight…fun. Can losing weight be fun? Armed with the right mindset, I think it can absolutely be fun. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 172. Can Losing Weight Be Fun? appeared first on Running Lean with Patrick McGilvray.

One of the biggest problems people talk about when they can’t seem to take action toward a goal is feeling like they are stuck. Feeling stuck can literally stop you in your tracks, make you lose all motivation, drain you of any willpower you might have had, and make you feel pretty terrible. The solution then becomes pretty simple – get yourself unstuck. But what does that even mean? How do you get yourself unstuck when you can’t seem to make any progress at all? What do you do when you feel like you’re unable to do anything? That’s what I’m here to share with you today. This episode of the podcast is all about getting unstuck. I’ll share some ideas for getting yourself out of stuck mode and into action mode so you can keep making progress toward all your health and fitness goals. When you’re finally ready to get yourself unstuck – join the Coaching Project and get all the support you need to become the healthiest, most badass version of yourself. Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 171. Getting Unstuck appeared first on Running Lean with Patrick McGilvray.

If you want different results you have to do things differently, right? But doing things differently requires some work, it’s an uncomfortable process, and honestly, this is why most people refuse to change. But what if you could make change easier? What if you could replace a bunch of your bad habits with good ones? That would be amazing, right? That’s the basic premise of developing good habits – make living a healthy lifestyle automatic and easy. But again, most people won’t do the work to change habits because change is hard and doesn’t feel good, not at first anyway. So today I’m going to give you some tips on getting started with habit change. Because if you can just get started you can start making progress. Change won’t happen if you never start, so let’s get started shall we? Work With Me 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. Free Weight Loss Training for Runners 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… Why running more and eating less is not an effective way to lose weight The one thing runners don’t do when trying to lose weight The best fuel to use to improve your endurance and your weight loss The mindset shifts required to make these changes last for life The surprising key to losing weight and keeping it off for good And so much more… 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 170. Getting Started With Habit Change appeared first on Running Lean with Patrick McGilvray.

One of the most confusing topics in the health and fitness world today is…what should I eat? There is just so much noise out there on social media, in the news, and even on podcasts. And almost every one of the principles someone says you need to follow is contradicted by some other principle that someone else says you need to follow. Just about every person I talk to tells me how frustrating all of this is and honestly, it’s probably the number one reason why I do what I do. I became a coach to help you navigate around all of the BS and figure out exactly what you should eat and shouldn’t eat so that you can achieve your own personal weight loss and running goals. So today I’ll explain why what’s out there in the media is so confusing and what you should do instead. By the end of this episode, you’ll have a much better understanding of the complexity of the question, “What should I eat?”, and have a few simple steps you can take right away to help you get started on your own weight loss journey. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/join The post 169. What Should I Eat? appeared first on Running Lean with Patrick McGilvray.

One of the biggest fears you face when you set out to better yourself is the fear of being criticized. You want to lose weight but you are so afraid of what people will say about you that you quit or you never even start in the first place. The fear of being criticized is one of the three main reasons why most people don’t succeed with losing weight or with anything else for that matter. The other two are the fear of failure and the fear of success which I talked about in the last two episodes. Today, I’m taking a comprehensive look at the fear of being judged and criticized and how dealing with criticism might be one of the most important things you do on your journey to becoming your best self. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 168. Dealing With Criticism appeared first on Running Lean with Patrick McGilvray.

Failure, or rather the fear of failure, is perhaps the biggest reason why you do not achieve the important things you want for yourself. People are so afraid of failure that oftentimes, they never even try. They decide ahead of time that failure is inevitable and so they quit before they ever get started. The truth is, failure is always going to be part of the process. Instead of fearing failure and giving up, you need to reframe what failure means for you. So in this episode of the Running Lean podcast, I’ll explain exactly how reframing failure can help you reach your weight loss and running goals. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 167. Reframing Failure appeared first on Running Lean with Patrick McGilvray.

Fear of success is probably something most people aren’t aware of. If you ask people why they can’t seem to reach a particular goal, they will come up with all kinds of reasons, excuses, and stories, and they’ll almost never say “fear of success”. But fear of success is a real thing and today I want to bring this into your sphere of understanding. I want you to become so keenly aware of your natural fear of success and what it looks like that you’ll never have to fall prey to it again. In this episode, I’ll explain what fear of success is and how overcoming your fear of success can be the key to achieving your weight loss goals. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 166. Overcoming Your Fear of Success appeared first on Running Lean with Patrick McGilvray.

When it comes to proper hydration, most runners are all over the place. I get it, it’s a little confusing…how much should you drink, how often, should you only drink water, what about electrolytes, is Gatorade the best option, etc. So today I want to end the confusion for you. I want to give you a very clear understanding of what hydration actually means and how to do it properly. That’s why I’m calling this one, “The Ultimate Guide to Hydration for Runners.” You will learn what hydration means, the role electrolytes play in hydration, how to hydrate before, during, and after exercise, how coffee affects hydration, and loads more. So sit back, maybe grab some pen and paper so you can take notes, and enjoy The Ultimate Guide to Hydration for Runners. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 165. The Ultimate Guide to Hydration for Runners appeared first on Running Lean with Patrick McGilvray.

If you’ve ever struggled to lose weight and keep it off, then this episode is for you. There are many different ways to lose weight – cutting calories, cutting carbs, cutting out snacking, more fasting, eating less meat, eating only meat, eating only cabbage and celery, and on and on… Some of these weight loss methods are more successful and more sustainable than others, but they all work to some degree for some people. Despite all of these different weight loss methods and their relative effectiveness, there is ONE master principle you MUST follow if you want to achieve long-term weight loss success. This one principle will also enable you to achieve success in every other aspect of your life, not just in terms of your health and fitness. So in this episode of the Running Lean podcast, I’ll share this one master principle with you that will show you exactly how to achieve weight loss success. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 164. How to Achieve Weight Loss Success appeared first on Running Lean with Patrick McGilvray.

There’s a lot of conflicting information out there in the world today about proper nutrition, the best ways to lose weight, what types of exercise are best for weight loss, and on and on. But I think we can all agree on one thing: if you want to lose weight, you have to burn fat. Losing weight means reducing the amount of fat you have stored in your body, period. When you look at yourself in the mirror naked, you see exactly where this fat is. That’s the stuff you want to get rid of, but how do you do it? Maybe you’ve tried running it off and you’ve made some progress with that, but maybe not. For many of us running just doesn’t move the needle at all. There are lots of ways to reduce body fat and today I’m going over the 3 proven ways to get your body burning fat so you can lose weight and improve your running performance. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 163. 3 Proven Ways to Get Your Body Burning Fat appeared first on Running Lean with Patrick McGilvray.

Have you ever felt hungry? I know stupid question, of course, you have. We’ve all felt hungry, we all know exactly what hunger feels like. But did you know that not all hunger is “real” hunger? Sometimes what you think is real hunger is just a mental or emotional response to your current situation. Stress, boredom, or even social situations can cause you to feel the need to eat, but are you experiencing real hunger in those moments? Today I’m going to break it all down for you and help you understand the different types of hunger so that you can take back control of how often and how much you eat. Understanding the different types of hunger is key to you being able to lose weight and keep it off for good. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 162. Understanding The Different Types of Hunger appeared first on Running Lean with Patrick McGilvray.

When you think about “endurance”, what comes to mind? Since you’re most likely a runner, your mind probably conjures up images of slogging out miles and miles on the roads or trails. And you’d be correct, building this kind of physical endurance is one of the keys to being a healthy, fit human being. But there’s another side of endurance, one that doesn’t get discussed much. This other type of endurance is one of the most valuable life skills you need to learn and master. Today, I’ll explain exactly what the other side of endurance is and why it’s so important to you becoming your most badass self. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 161. The Other Side of Endurance appeared first on Running Lean with Patrick McGilvray.

There’s a bit of a debate going on out there in the running community around whether or not runners should be lifting heavy weights. Some people think no, runners should never lift heavy weights and they give a bunch of valid-sounding reasons why. Others think that runners should always lift heavy and they have their own logical point of view on the topic. The two sides both have some good points and today, I’m hoping to clarify my own stance on the subject. So in this episode of the Running Lean podcast, I’ll definitively answer the question, “Should runners lift heavy weights?” Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 160. Should Runners Lift Heavy Weights? appeared first on Running Lean with Patrick McGilvray.

6 months ago, Natasha Sorensen was a little frustrated with where she was physically, mentally, and even emotionally. She was 18 months post-partum with twins and found it difficult to lose the weight she had gained during pregnancy. She was also a very active person, running and doing CrossFit regularly, but she couldn’t seem to make forward progress…she couldn’t break the cycle of emotional eating. She knew that she was capable of achieving more but could never stay consistent long enough to get there. In this episode of the podcast, Natasha talks candidly about her mental and emotional struggles with eating right, being consistent, and going after big goals. I am very inspired by Tash and I know you will be too. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 159. Always Becoming More with Natasha Sorensen appeared first on Running Lean with Patrick McGilvray.

I get a lot of questions about how to improve running performance and one concept I keep coming back to is building your aerobic engine. Before you can run longer or faster you have to improve your aerobic fitness. Building and maintaining a solid aerobic base should be the goal of every runner, regardless of your experience. But many runners skip this step because they just want to focus on the faster or higher-intensity running. So in this episode of the podcast, I explain how building your aerobic engine is essential to helping you improve both your running speed and your endurance. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 158. Building Your Aerobic Engine appeared first on Running Lean with Patrick McGilvray.

It’s the end of the year and time to look back at everything that’s happened this past year…good and bad. 2022 has been a challenging year for a lot of people and I’m no exception. I’ve had my share of setbacks and difficulties this year but I’ve managed to get through them all. I’ve also had some pretty amazing accomplishments this year and like to reflect on those as well. In this episode of the podcast, I share my biggest lessons learned this year and what’s next for me. I also want to thank you for your support this year! Whether you listen to the podcast, read my social media posts, or allow me in your email inbox, know that I truly appreciate you! Let’s make 2023 the best year ever! Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 157. Lessons Learned This Year and What’s Next appeared first on Running Lean with Patrick McGilvray.

There’s a powerful principle that you absolutely must embrace if you want to continue growing, evolving, and becoming more. That principle is this: There is no finish line. This means that whatever you are doing to improve yourself, you must continue doing…for the rest of your life. If this idea scares the crap out of you, rest assured, you are not alone. Most people do not live their lives this way because it feels too big and too daunting. Most people think there’s an end to eating healthy or running consistently, and then they can get back to their comfy, cozy life. But the truth is, there is no end. Today on the podcast, I explain why there is no finish line and how this is actually a good thing and the key to you becoming your most badass self. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 156. There Is No Finish Line appeared first on Running Lean with Patrick McGilvray.

What separates successful people from those who fail? What do successful people do that unsuccessful people don’t? While there are a LOT of things that differentiate people who achieve greatness and those who don’t, today I’m going to focus on a few that I feel are most important. Whether you want to lose weight or run an ultramarathon, you will either succeed or fail based on a few simple but very powerful principles. In this episode of the podcast, I’ll share the 3 things all successful people do that most people don’t. I hope you choose to apply these principles in all areas of your life so you can accomplish everything amazing that you want for yourself. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 155. 3 Things All Successful People Do appeared first on Running Lean with Patrick McGilvray.

A lot of people feel the need to share their thoughts with me about food restrictions. They say things like, “I don’t ever want to restrict any foods”, or “All foods are OK in moderation”, or something like that. I know where they’re coming from, they just don’t want to have to give up any of their favorite foods! But here’s the thing…if you want to change your health and fitness for the better, lose weight, and maybe even change your relationship with food – something’s going to have to change. You can’t lose weight by eating the same foods that got you overweight in the first place. Nothing changes if nothing changes. In this episode, I’m going to share the truth about food restrictions and why it might be necessary to restrict some foods if you want to lose weight and live your best life. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 154. The Truth About Food Restrictions appeared first on Running Lean with Patrick McGilvray.

It’s officially the Holiday Season and that means it’s time to gain a bunch of weight over the next 30 days and start the new year feeling like crap, right? I know it seems kinda crazy when I say that out loud, but the truth is, that’s the way most people do it. Most people gain quite a bit of weight during the holidays and then swear a solemn oath that they will get back on track in January. I’ve done this many, many, many times so I know exactly what this looks like. I also know how terrible it feels when January comes around and you have to lose a bunch of weight just to get back to where you were before Thanksgiving! In this episode, I offer a better approach to this time of year and I have 5 tips to avoid gaining weight this holiday season. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 153. 5 Tips to Avoid Gaining Weight This Holiday Season appeared first on Running Lean with Patrick McGilvray.

When it comes to eating healthy and losing weight, people think you have 3 choices: Struggle, suffer, or give in. You might want to stick to a healthy eating plan through the holidays but feel like you will have to either struggle to stay on plan, suffer your way through it, or just say “screw it” and give in to all those cravings for carbage. But what if there was another option? What if you didn’t have to suffer or struggle? What if you never gave in to food cravings? Today on the podcast, I explain how you’re not stuck with struggling, suffering, and giving in, and how you can make healthy eating actually enjoyable and maybe even fun! Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 152. Struggling, Suffering, and Giving In appeared first on Running Lean with Patrick McGilvray.

I think we can all agree that children need to play. Play is crucial for their brain development and their mental and emotional growth. But what about us adults? Should play be abandoned once we reach adulthood? The short answer is no, play should continue for everyone, no matter what age. Why is play so important? Why should we make play a part of our everyday life? What does it even mean to “play”? In this episode of the podcast, I’ll be taking a deep dive into the importance of play and hopefully inspire you to integrate more play into your day-to-day life. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 151. The Importance of Play appeared first on Running Lean with Patrick McGilvray.

A lot of people find it very hard to change their diet. They have been practicing the same eating patterns for most of their life and even though this is causing dysfunction in their body, they can’t seem to change anything. Why do they do it? Why can’t they change? They will say it’s because they have an “addictive personality.” What does this mean? What is an addictive personality? Is it even a real thing? Are some of us just wired to eat junk food and there’s nothing we can do about it? Today I want to unpack this delicate topic and help you understand whether or not you have an addictive personality, and what you can do about it. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 150. Do You Have an Addictive Personality? appeared first on Running Lean with Patrick McGilvray.

There seems to be a bit of confusion out there in the endurance world when it comes to the terms “keto” and “fat-adapted.” Keto gets a bad rap because people tout it as being an all-fat diet – all you eat are sticks of butter wrapped with bacon, but this is definitely not the case at all. Being fat-adapted on the other hand causes some confusion too since the word “fat” sends a lot of people running in the other direction. We’ve become a fat-phobic nation so any dietary intervention that allows you to consume higher amounts of fat seems counterintuitive and downright scary. So today on the podcast, I want to clear up all of this confusion and help answer the question, “keto vs. fat-adapted, which is better?” Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 149. Keto vs. Fat-Adapted – Which is Better? appeared first on Running Lean with Patrick McGilvray.

A lot of people make the assumption that if you’re a low-carb runner, it means you don’t ever eat any carbs at all. But this simply isn’t true. There’s a time and place for carbs in your diet, but you need to understand how carbs affect you before you start piling all those sweet potatoes onto your plate. We all have differing levels of tolerance when it comes to carbohydrates. Some people can handle more than others without any negative side effects. Others need to keep their carb intake fairly low or they experience all kinds of issues. Carbohydrates are not “bad”, but understanding how you tolerate them can prevent a lot of common issues and negative side effects. In this episode, I explain the importance of determining your carbohydrate tolerance so that you can lose weight, improve your endurance, and achieve all of your health and fitness goals. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 148. Determining Your Carbohydrate Tolerance appeared first on Running Lean with Patrick McGilvray.

Most of the people in this country eat a pretty terrible diet. And because of that, most people are experiencing some sort of metabolic dysfunction – their blood sugar and blood pressure are too high, they carry around too much body fat, and they are at higher risk for heart disease, stroke, and type 2 diabetes. The troubling part of all of this is that this is the “norm” here in the US today. So if you want to be different, meaning you want to be the healthiest human possible, you’re going to have to do things differently from most people. In this episode, I break down what’s considered “normal”, what’s not, and how bucking conventional wisdom might be the best possible thing you can do for yourself. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 147. Bucking Conventional Wisdom appeared first on Running Lean with Patrick McGilvray.

Many runners who set out to achieve big goals will get it into their heads that things should just be happening faster. They should be losing weight faster, their running should be improving more quickly, and those strength sessions at the gym should be paying off by now. But the reality of the situation is that these things take time. It takes time to lose weight and become a stronger, faster runner. And when you think everything should be happening faster it all becomes very frustrating. In this episode, I talk about what happens when you believe everything should be happening faster, and what it looks like when you slow down and stay in the flow instead. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 146. Slow Down and Stay in the Flow appeared first on Running Lean with Patrick McGilvray.

I’ve been hearing a lot of stories lately from people in the low-carb athlete community who tend to adhere to an all-or-nothing mentality when it comes to diet and exercise. They hear that low carb is good so they go zero carbs all the time. They hear that training in the fasted state has positive benefits so they do all their workouts fasted, no matter what. Today, I want to address these beliefs because I think it’s important to understand when the all-or-nothing approach should be embraced and when it should be avoided. So in this episode of the podcast, I’ll explain why all or nothing is not always best, especially when it comes to nutrition and exercise for the fat-adapted athlete. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 145. All or Nothing is Not Always Best appeared first on Running Lean with Patrick McGilvray.

One of the most prevalent health issues facing us today is stress. When you think of stress you probably only imagine it being a mental health issue, but chronic stress is a major contributing factor to physical disease in the US today. The good news is that stress can be managed quite well. The bad news is that most people do a pretty terrible job of managing stress! In this episode, I’ll explain what stress actually is, how it might be affecting you positively or negatively, and what you can do to start handling stress like a badass. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 144. Handling Stress Like a Badass appeared first on Running Lean with Patrick McGilvray.

One nice thing about human beings is that no two of us are alike. And not just in how we look or where we live, but in how we see the world. We each have our own unique Model Of the World (MOW) based on our past experiences, belief systems, and upbringings. Your MOW can keep you stuck and frustrated or help you to achieve everything you want for yourself. In this episode, I’m taking a look at how your unique Model Of the World can be harmful or helpful and why you might want to consider upgrading your Model Of the World. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 143. Upgrading Your Model Of the World appeared first on Running Lean with Patrick McGilvray.

If you’re like most people and you hear the words, “emotional eating” you probably picture a woman crying in bed eating a half-gallon of ice cream right out of the container. I know that’s what’s depicted in rom-com movies and on TV, but that image is just plain wrong. Emotional eating is something we all do – both men and women – and it typically looks nothing like what we see on the screen. One of the keys to becoming the healthiest version of yourself is getting control of your food choices, and the way you do that is to stop the emotional eating. This is especially important for runners who typically don’t consider themselves emotional eaters. In this episode, I explain what emotional eating is, what it isn’t, and share what you can do to begin the process of overcoming emotional eating for good. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 142. Overcoming Emotional Eating appeared first on Running Lean with Patrick McGilvray.

If you are overweight, chances are it’s a problem of metabolism. Your metabolism is not working properly. By nature, animals (including humans) do not become overweight unless there is some kind of dysfunction happening in the body. One of the most common dysfunctions in humans is a slow metabolism. This is where your body does not burn enough calories to maintain homeostasis (stable and optimal health). I usually don’t talk about calories much here on the podcast, but today I will make an exception because I believe this is an important topic to share with you. So today, it’s all about how to fix your metabolism here on the Running Lean podcast. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 141. How to Fix Your Metabolism appeared first on Running Lean with Patrick McGilvray.

I know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. But so many runners keep doing the same workouts over and over expecting to somehow get faster. Or lifting the same amount of weight and expecting to get stronger. Or eating the same food and expecting to magically lose weight. From an external perspective, the problems here are all obvious – you have to do things differently in order to get different results. But from an internal perspective, this lesson is often missed. So today, I get into what it looks like to stop doing the same things over and over again and start doing things differently because you have to do more to become more. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply The post 140. You Have to Do More to Become More appeared first on Running Lean with Patrick McGilvray.

I’ll bet you’ve thought about eating healthy at one point or another in your life and then thought, nah…that’s going to be way too boring. If this sounds like something you’ve thought (or even said out loud), then you are definitely not alone. People tell me all the time that they can’t stick to their plan, or can’t even start in the first place, because it’s all going to be sooooo boooooring! I used to think this way too, but definitely not anymore. I’ve embraced the idea that food can be a little boring if it means I get to live a long, healthy, happy life. Today on the podcast, I talk about the big lie – that eating healthy is so boring – and how you might be able to radically improve your health by rethinking how exciting your meals really need to be. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 139. Eating Healthy Is So Boring! appeared first on Running Lean with Patrick McGilvray.

Have you ever considered how alcohol might be negatively affecting you? Do you know how alcohol affects your running performance or your ability to lose weight? Have you ever considered taking a break from drinking, or does the mere idea of quitting send you into panic mode? Today I want to pose this question: “Is alcohol really working for you, or do you just act like it is?” It’s a legit question and one that I honestly want you to consider. Drinking alcohol has been normalized and even glorified for centuries but is it really doing you any good at all? Is alcohol all it’s cracked up to be? In this episode, I tackle the big question of whether alcohol is actually working for you or against you. This is another “tough love” episode for you so you might want to strap in…but I know you can handle it! Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 138. Is Alcohol Really Working for You? appeared first on Running Lean with Patrick McGilvray.

I keep hearing from other coaches this crazy idea that, as a runner, you cannot lose weight while training for a race. Most runners who set out to lose weight will probably make some mistakes along the way. And since I exclusively coach runners trying to lose the extra pounds, I’ve seen every mistake possible and then some. So a big part of what I do now is to help runners NOT make those mistakes! You can absolutely lose weight while training for a race, AND maintain or even improve your running performance, you just have to focus on a few key things. Today on the podcast I’ll talk about the most common weight loss mistakes runners make, and what you can do to avoid making them. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 137. The Most Common Weight Loss Mistakes Runners Make appeared first on Running Lean with Patrick McGilvray.

Lots of runners come to me for help losing weight, getting stronger, and running faster. One common question that keeps coming up is, “How do I lose weight without all the discomfort?” They want to make big sweeping changes to their overall health and fitness but want to avoid feeling uncomfortable during the process. This was definitely me. I was always looking for shortcuts and hacks that would get me to my goal weight without feeling any discomfort. I wanted all the gains without any of the pains. But this is not how things work in the real world. So in this episode, I take a look at what it actually takes to reach a weight loss goal and the secret of how to avoid weight loss discomfort. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 136. How to Avoid Weight Loss Discomfort appeared first on Running Lean with Patrick McGilvray.

As a runner, you’ve probably been told that if you want to avoid hitting the wall, you need to consume a whole lot of one main fuel source – sugar. This approach does work for some, but for others it spells metabolic disaster, leading to incessant weight gain, insulin resistance, and a host of other health issues. If you fall into the latter category, you may want to consider becoming metabolically flexible. Metabolic flexibility means you are able to use multiple fuel sources effectively. This approach will help you lose weight, run longer, and run faster. In this episode of the podcast, you’ll learn exactly what metabolic flexibility is, the benefits of becoming metabolically flexible, and how to get started with it. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 135. The Benefits of Becoming Metabolically Flexible appeared first on Running Lean with Patrick McGilvray.

I coach a lot of runners who honestly want to change. They are ready to dial in their nutrition, lose the extra weight (permanently), get stronger, run faster, and become the healthiest version of themselves. But oftentimes there’s a big disconnect between what they WANT for themselves and what they actually DO. The problem isn’t a lack of desire or an absence of willpower, they’re just not living in integrity. In this episode of the podcast, I explore the art of living in integrity – what living in integrity looks like and how it can absolutely change your life. I’ll also be sharing some practical tips to help you get started living a life of integrity. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 134. The Art of Living in Integrity appeared first on Running Lean with Patrick McGilvray.

Today I have a bit of a different podcast episode for you, it’s going to be more of a call to action. I believe that each and every one of us has the ability to make a positive impact on this world. And you don’t have to be a celebrity or a social media influencer in order to do it. Being an example to those around me is a big part of my mission. It’s how I make a positive impact and it drives me ever forward. My hope is that you listen to this episode and then take action. I want to encourage you to do something today to start being an example to those around you, and then maybe, just maybe they will do the same. Just imagine the ripple effect of positive changes we could make if we all led by example! Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 133. Being an Example to Those Around You appeared first on Running Lean with Patrick McGilvray.

If there’s one sure-fire way to make sure you stay unhealthy and die early it’s eating the modern, westernized diet. We’ve gotten very far away from eating the way our ancient ancestors ate and it’s causing us irreparable harm. Chronic lifestyle diseases like obesity, type 2 diabetes, heart disease, and stroke are all linked to an unhealthy diet. These afflictions were virtually non-existent in ancient populations. For 2.5 million years, humans evolved beautifully on a very simple diet. If you want to take control of your health and become the healthiest and most badass version of yourself, you might want to consider following in the footsteps of your ancestors. In this episode, I break it all down for you and explain how ancestral eating can dramatically improve your health and fitness. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 132. Ancestral Eating to Improve Health & Fitness appeared first on Running Lean with Patrick McGilvray.

There are a lot of myths floating around out there in regards to proper human nutrition. Some of these concepts have been around for a very long time and just seem like they hold water but a lot of them just don’t. With a lot of new studies being published and new data being looked at, we have to be able to decipher what’s true and what’s not. It’s not always easy, I totally get that. That’s why I put together this episode to hopefully shine the light on and bust some of the biggest myths around nutrition. Today, I’m busting the biggest nutrition myths and providing you with some actionable advice to help you take control of your health and get on the right track. Interested in coaching with me? 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. Learn more and apply for coaching here: www.runningleanpodcast.com/apply Haven’t left a review yet? All you need to do is go to www.runningleanpodcast.com/itunes, scroll down, and tap the stars! You can also write a quick review. Thank you for your support of the show! The post 131. Busting the Biggest Nutrition Myths appeared first on Running Lean with Patrick McGilvray.