Running Lean

We often think of stress as being something annoying, a mental or emotional issue, but stress can also have serious implications on our physical health as well. The NIH (National Institutes of Health) says continued strain on your body from routine stress could lead to serious health problems such as heart disease, high blood pressure, diabetes, depression, anxiety disorder, and other serious illnesses. But stress is not always a bad thing. There’s another side of stress that’s considered not only good for us but actually required in order for us to grow and thrive as humans. In other words, some types of stress should be avoided, and some should be embraced. So today on the podcast, I’m going to talk about good stress and bad stress – which types are detrimental, and which are considered beneficial for our health and wellbeing. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 81. Good Stress, Bad Stress appeared first on Running Lean with Patrick McGilvray.

Self-sabotage is one of those terms that you hear and you think you have a pretty good handle on what it means. But do you really? Because if you find yourself engaging in self-sabotaging behavior, then you may not understand it as well as you think. Until you have a better understanding of what self-sabotage really is and how it shows up in your life, you can’t change it or prevent it from happening. So in this episode, I’m going to help you understand what self-sabotage is, how it prevents you from achieving your goals, and how you can eliminate it from your life. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 80. Understanding and Eliminating Self-Sabotage appeared first on Running Lean with Patrick McGilvray.

Desire is one of those things that most people struggle with, mainly because they just don’t understand what it really is. Desire can feel very strong and very powerful, and it can lead you to do things that are not in alignment with your goals – like eating or drinking. You may think that having an intense desire for something like alcohol is normal and just “the way it is” and there’s nothing you can do about it. The truth is, it doesn’t have to be this way. You can absolutely change your desire for things like food and alcohol. Desire doesn’t have to be so ominous and mysterious. In this episode, I’m going to go over what desire really is, why it’s such a powerful force in your life, and what you can do to change it. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 79. Demystifying Desire appeared first on Running Lean with Patrick McGilvray.

When it comes to habit change, there’s this idea that if you do something every day for a period of time – 30-60-90 days – then you will automatically develop a new habit. I cannot tell you how wrong this idea is. It just doesn’t work this way; there’s a lot more to habit change than doing a behavior every day. How many times have you ever had a streak going like you’ve given up sugar or alcohol for weeks or months straight, and then one day something happens and just like that, the streak is over? And what happens next? You’re right back to your old ways as if nothing ever happened. In order to create new habits, you have to make changes at a deeper level than just changing your behavior. Today on the podcast, I’m talking about the problem with streaks and what you need to focus on instead if you want to make lasting, meaningful changes in your habits. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 78. The Problem with Streaks appeared first on Running Lean with Patrick McGilvray.

There’s a lot of talk out there in the personal development world about happiness. There are so many books on how to be happy all the time and how to be happy about everything, and honestly, I see this as a problem. My take on happiness is a little different – I believe happiness is overrated. I don’t think the purpose of your life is to be happy and content all the time. I believe you are here on this Earth to pursue something much bigger and much more powerful than just “being happy.” In this episode of the podcast, I’ll explain exactly what I mean when I say happiness is overrated, and offer my take on what your life’s purpose really is. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 77. Happiness is Overrated appeared first on Running Lean with Patrick McGilvray.

It’s vacation season! The kids are out of school, COVID travel restrictions are easing up, and you are going on a trip. And taking a vacation means you go completely off the rails, eat and drink your way into oblivion, and come back hating yourself right? At least that’s what I used to do, you probably don’t ever do that. But if you’re thinking there’s no way you’ll be able to get through your vacation without gaining 5 or 10 lbs, and coming home feeling like crap, then I’ve got some good news for you, because it doesn’t have to be like that. In this episode of the podcast, I offer up some practical tips for sticking to your food or exercise plan – even when you’re on vacation. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 76. Sticking to Your Plan – Even on Vacation appeared first on Running Lean with Patrick McGilvray.

I have a very special guest joining me here on the podcast today. A few months ago, Latisha Simmons was facing some pretty serious health issues and decided she needed to make some big changes in her life. She changed her entire approach to diet, running, and strength training. But most importantly, she changed her mindset around all of this. She’s worked really hard on making being healthy her new lifestyle. She’s come a long way in just a few months so I thought it would be beneficial for all of us to hear her story of transformation. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 75. How Being Healthy Becomes a Lifestyle with Latisha Simmons appeared first on Running Lean with Patrick McGilvray.

If you’re like most runners, you probably don’t fully understand the importance of protein in your diet, and you might not be getting enough. Protein is one of those topics that can divide people in the health and fitness community, so I wanted to take a comprehensive look at protein, including some new research on the topic. In this episode of the podcast, I’ll be answering the questions I get asked most about protein, like… How much protein should I be getting? How does protein help promote weight loss? How does protein help with running? What are the best sources of protein? How long after a workout should I take protein? Are protein supplements recommended? If it has to do with protein, I’ve got you covered! That’s why this episode is titled The Ultimate Guide to Protein for Runners! Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 74. The Ultimate Guide to Protein for Runners appeared first on Running Lean with Patrick McGilvray.

This is part two of a two-part podcast series called “Becoming a Lean, Fat-Burning Machine and Making It Last For Life”. As a Sports Nutritionist, Weight Loss Coach for Runners, and Master Life Coach, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight…and stay there for good! I have a vested interest in this subject matter since I struggled with gaining over 40 lbs in just a few years…while training for marathons and ultramarathons! I figured out how to change my diet so that I was BURNING fat instead of STORING it. Check out part one of this series if you want all the details on how I did that. I lost the weight, pretty easily really, and have been able to keep it off almost effortlessly. The hardest thing about making any kind of big change like this in your life, especially when it comes to your health and fitness, is making it last. Anyone can stick to a plan for a few weeks, but the real transformation happens when you feel like you can stick to it for good. In this episode, I’m going to outline the most important mindset shifts you have to adopt if you want to make becoming a lean running machine last for life. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 73. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 2 appeared first on Running Lean with Patrick McGilvray.

This is part one of a two-part podcast series called “Becoming a Lean, Fat-Burning Machine and Making It Last For Life”. As a Sports Nutritionist and Weight Loss Coach for Runners, I help runners transform themselves into lean, efficient fat burners so they can end the yo-yo dieting and finally get to their ideal weight. This subject is near and dear to my heart since I gained over 40 pounds in just a few years while training for marathons and ultramarathons. This did not make sense to me at all! What the heck was going on? I eventually figured it all out, I dropped those extra pounds, and I learned how to keep them off for good this time. Now I want to help as many runners as possible to do the same. In this eye-opening two-part series, I’ll show you exactly what it takes to become a lean, fat-burning, running machine and most importantly…how to make it last for life. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 72. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 1 appeared first on Running Lean with Patrick McGilvray.

I recently decided to do a little nutrition experiment on myself. I trained for a marathon while following a zero-carb diet, and then I ran that marathon without carb-loading and without the use of any fuel at all. Why would I do this? How did my training go? How was the race? Did I crash and burn? Is this something you should consider trying for yourself? In this episode of the Running Lean podcast, I answer all of those questions and share the results of my experiment training for and then running a marathon without the use of carbohydrates as fuel. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 71. Zero-Carb Marathon Training appeared first on Running Lean with Patrick McGilvray.

There’s one big difference between people who consistently reach their goals and those who do not. It doesn’t have anything to do with how bad they want it or how early they get up in the morning. It’s more about whether or not they are living their life as an emotional adult. So yes, this episode of the Running Lean podcast is all about feelings! I will be talking about the very important role your emotions play in whether or not you are getting the results you want in your life. Whether your goal is to finish a marathon without bonking or lose weight and keep it off for good, you have to become an emotional adult to get there. Becoming an emotional adult is one of the most powerful skills you can learn, and it’s key to becoming the most badass version of yourself yet. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 70. Becoming an Emotional Adult appeared first on Running Lean with Patrick McGilvray.

Honestly, there are probably more than 5 ways you sabotage your own success, but in this special edition of the Running Lean podcast, I’m talking about the BIG ones. I coach a lot of runners on nutrition, weight loss, and overall health and fitness, and I see the same self-sabotaging behavior over and over again. Why do you do these things to yourself? Why can’t you ever seem to make any significant progress toward your big goals? Why do you always seem to sabotage your own success? I mentioned that this is a special edition of the podcast because this episode is actually a recording of a live coaching session I did recently over in the Running Lean Podcast Community on Facebook. Each Sunday afternoon I go live in the Facebook group with a little coaching and training, and this particular session received a LOT of positive feedback. So today, I’m replaying it for you right here! Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 69. 5 Ways You Sabotage Your Own Success appeared first on Running Lean with Patrick McGilvray.

When it comes to health and fitness, there’s no topic more controversial or more complicated than which foods we should eat, and which we should avoid. Some experts tell you this diet or that diet is the best one for everyone, or that it’s not about the food at all, it’s more a problem of willpower and self-control. Eat whatever you want, just eat less of it and exercise more and you’ll be fine. I’ve come to realize that it’s just not that simple. We humans have evolved to have a very interesting and very complicated relationship with food. Why is what we eat so complicated? What does this mean for us? And most importantly, what can we do about it? In this episode, I share many of the reasons why our relationship with food is so complicated. My hope is that by the end of this podcast, you’ll have a deeper understanding of this issue and be able to make more informed decisions about your own dietary choices. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 68. Our Complicated Relationship With Food appeared first on Running Lean with Patrick McGilvray.

I hear a lot of runners talk about strength training, and honestly, not all of what they say makes sense. For example, runners tend to think they need to do a lot of reps with super light weights or they’ll get too jacked and it will hinder their running performance. Really? I get it though. I’ve bought into a lot of these ideas over the years, but I’ve come to realize that there’s a lot of information that we just believe to be true and based on facts… and well, it just isn’t. So in this episode of the Running Lean podcast, I bust a bunch of these myths and misconceptions runners have around strength training. I also outline the many benefits that strength training actually provides, especially for endurance athletes. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 67. The Myths and Benefits of Strength Training for Runners appeared first on Running Lean with Patrick McGilvray.

I’ve seen a lot of social media posts and comments lately where people are sharing their frustration around the scale. They weigh themselves and if the scale hasn’t moved in the right direction, they get down on themselves, feel disappointed, and they often give up. All of this drama because of a number on a bodyweight measuring device. The suggested solution to this problem? Weigh yourself less often, or not at all! This doesn’t make sense. If you’re having an emotional experience around the scale, does avoiding the scale really solve anything? In this episode of the podcast, I dole out a little tough love and explain exactly what scale drama is, how it impacts your life, and how to eliminate all that scale drama for good. The Running Lean Monthly Coaching Group Spring enrollment is NOW OPEN! When you join this exclusive membership program, you get the most comprehensive weight loss and fat-adaptation coaching and training program ever created for runners. I only open the doors to this transformational coaching program every few months, so you do not want to miss this opportunity. Head over to www.runningleanpodcast.com/join and sign up now! Do it soon though, doors close on Sunday, April 4th at 11:59 PM. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 66. Eliminating Scale Drama appeared first on Running Lean with Patrick McGilvray.

Making lasting changes like permanently losing weight is not an easy thing to do. It requires you to do more than just change a behavior. Any kind of meaningful, lasting change requires three key things, and you have to have all three or it just won’t work. Think of lasting change like a three-legged table – if you’re missing one of the legs, the darn thing falls over! In this episode of the podcast, I’m going to share the three requirements for making lasting change and show you where you can find all three in one place. The Running Lean Monthly Coaching Group Spring enrollment opens this Sunday, March 28th! When you join this exclusive membership program, you get the most comprehensive weight loss and fat-adaptation coaching and training program ever created for runners. I only open the doors to this transformational coaching program every few months, so you do not want to miss this opportunity. Head over to www.runningleanpodcast.com/join and get your name on the list! Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 65. The Three Requirements for Making Lasting Change appeared first on Running Lean with Patrick McGilvray.

Overtraining is something that a lot of runners experience but very few actually know that it’s happening. You might be feeling overly sore or fatigued but you keep pushing through those tough workouts because that’s what you do as a runner, right? The problem is that if you keep it up it can result in overtraining, which leads to all sorts of health issues like poor performance, burnout, even injury. Today on the podcast, I’ll go over the warning signs and dangers of overtraining and offer some solid strategies for what you can do to avoid it. The Running Lean Monthly Coaching Group will be open for enrollment soon! When you join this exclusive membership program, you get the most comprehensive weight loss and fat-adaptation coaching and training program ever created for runners. I only open the doors to this transformational coaching program every few months, so you do not want to miss this opportunity. Head over to www.runningleanpodcast.com/join and get your name on the list! Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 64. Warning Signs and Dangers of Overtraining appeared first on Running Lean with Patrick McGilvray.

Today on the podcast, I’m going to break down my experience running the David Goggins 4x4x48 Challenge. I’ll share some things I did right, some things I could have done better, and how this whole challenge has changed me. Whether or not you would ever consider doing an event like this, I think you’ll get something out of this episode. Because here’s the thing: it’s less about how many miles you run and more about who you become when you take on some big, impossible challenge like this. I learned some powerful lessons about myself during this challenge, and about what I’m really capable of, and I’m hoping to inspire you and motivate you to push yourself…even just a little bit further than you ever have before. I want you to see what you’re capable of too because you’ll never know until you get out there and get uncomfortable. The Running Lean Monthly Coaching Group will be open for enrollment soon! When you join this exclusive membership program, you get the most comprehensive weight loss and fat-adaptation coaching and training program ever created for runners. I only open the doors to this transformational coaching program every few months, so you do not want to miss this opportunity. Head over to www.runningleanpodcast.com/join and get your name on the list! Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 63. Lessons Learned Running 48 Miles in 48 Hours appeared first on Running Lean with Patrick McGilvray.

March is motivation month over in the Running Lean Podcast Community on Facebook! All month long, I’m offering up helpful tips and challenges to help get you motivated to hit your health and fitness goals! Whether you want to run faster or farther, dial in your nutrition, or lose those winter lbs – you need motivation to make it happen! But most people severely lack motivation! They are motivation-deficient. And this lack of motivation keeps them stuck where they are, never making any progress toward their goals. In this episode of the podcast, I’m sharing my “secret sauce” of self-motivation. Think of it as the “recipe” that you put together to help you create and stoke that inner fire you need to keep going, so you can accomplish those big goals that are so important to you! Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 62. The Secret Sauce of Self-Motivation appeared first on Running Lean with Patrick McGilvray.

I think you all know that in order to become a healthy human, you need to change your habits. You need to break bad habits and create good ones. The problem isn’t knowing which habits are bad and which are good, it’s knowing how to make those good habits stick. Anyone can eat healthy for a day or two, but how do you do it day in and day out? How do you make it automatic? In this episode of the Running Lean podcast, I’ve got five very simple and very practical steps to making healthy habits stick. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 61. Making Healthy Habits Stick appeared first on Running Lean with Patrick McGilvray.

Runners love to get their drink on! They are especially passionate about coffee, beer, and their magical sports drinks. In this episode of the Running Lean Podcast, I’ll be covering a few beverages that seem to be at the forefront of runner’s minds these days. Namely alcohol, coffee, and water. These seem to be the most talked-about beverages amongst runners, and probably the most misunderstood. By the end of this episode, you’ll have a much better understanding of what’s good and what’s bad about these beverages and how they will absolutely affect your running performance. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 60. Beverages: The Good and the Bad for Long-Distance Running appeared first on Running Lean with Patrick McGilvray.

There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance. Some say you can’t run without them, others say you should ditch them altogether. With all the conflicting information out there, how do you know which answer is right for you? Today on the podcast, I hope to clear up some of the biggest misunderstandings, myths, and misconceptions of low-carb running. By the end of this episode, I want you to be able to make an informed decision about which approach is best for you and your personal health and fitness goals. Interested in one-on-one coaching with me? Get the personalized guidance, support, and accountability you need to dial in your macros, become fat-adapted, and do it in a way that supports your long-term health and fitness goals. Learn more and apply for personal coaching here: www.runningleanpodcast.com/coaching Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 59. Myths and Misconceptions of Low-Carb Running appeared first on Running Lean with Patrick McGilvray.

Stress is not something that can be avoided, it’s just a fact of modern life. In fact, we all need a certain amount of stress to function normally. We’ve evolved as humans to handle stress; we have built-in mechanisms that kick into gear to help us deal with stressful situations very effectively. But too much stress, or the wrong kind of stress, can have serious health consequences. Stress can make us sick, stress can lead to a host of chronic diseases, and stress can make us fat. In this episode, I’ll be taking a look at stress from several different angles, I’ll explain how stress is making us fat, and I’ll provide some options for how you can reduce stress in your life. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 58. How Stress Is Making Us Fat appeared first on Running Lean with Patrick McGilvray.

Probably the number one issue people struggle with when it comes to healthy eating is sticking with it! They do great for a few weeks or a few months but then eventually find themselves elbow-deep in the edible cookie dough and have no clue how they got there. Here’s the thing…we all have the ability to make healthy eating a way of life, and for some people, it’s no problem. For others, though it seems virtually impossible. In this episode, I share my thoughts on what’s going on, why some people can easily make healthy eating a way of life, and why others can’t. I’ll also offer some practical tips to help you start to make the shift from the temporary “diet” mentality to the permanent “way of life” mentality. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 57. How to Make Healthy Eating a Way of Life appeared first on Running Lean with Patrick McGilvray.

Some of the most often-asked questions I get from runners revolve around the topic of carbohydrates. Most runners I talk to are either straight-up addicted to carbs or at the very least obsessed with them. So when I come in and start talking about a low-carb approach to running and weight loss, they freak out a little bit. They just can’t imagine a world where carbs are not the main focus of their nutrition game plan. In this episode of the podcast, I answer some of the biggest questions runners ask about carbs, like what are good carbs and bad carbs? I’ll be covering the quality of carbs, the number of carbs, and the timing of your carbs, all of which play important roles in long-distance running and weight loss goals. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 56. Good Carbs, Bad Carbs appeared first on Running Lean with Patrick McGilvray.

I think we can all agree that in order to lose weight, you have to be able to burn fat. This is one of the main reasons why I spend so much time talking about how to turn your body into a fat-burning machine. Becoming an efficient fat-burner also provides several other benefits besides weight loss. For example, it’s a great source of fuel for running, it gives you all-day energy, and it improves your mental focus and concentration. In this episode of the Running Lean podcast, I’m talking about foods that will definitely give your metabolism a boost and help you become that lean, fat-burning machine. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 55. 5 Foods That Boost Your Metabolism appeared first on Running Lean with Patrick McGilvray.

I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation. What does it really mean to be a fat-adapted runner? How do I go about becoming fat-adapted? What are the benefits of being a fat-adapted runner? How do I know if I’m fat-adapted? These are all such great questions! So today on the podcast, I’m taking a deep dive into the topic of fat-adaptation for runners. I’m going to answer all of these questions and more. My goal is that by the end of this episode, you will have a solid understanding of fat-adaptation and why it’s such a powerful tool to help you improve not just your running, but your overall health and fitness. Make 2021 your year! Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine! Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your running and weight loss goals for 2021! Become the lean, fat-adapted runner you’ve always wanted to be! Click here to learn more and join now. You’ll want to act quickly as enrollment closes on January 10th, 2021 at 11:59 PM. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 54. The Benefits of Becoming a Fat-Adapted Runner appeared first on Running Lean with Patrick McGilvray.

Self-sabotage is when you say you want to lose 30 lbs but you find yourself eating chocolate cake every day. What is happening here? By eating the cake, you are completely undermining what you say you really want for yourself! Why do we do this? If this sounds familiar, you are not alone. This is something we’ve all experienced, I don’t think anyone is immune to some form of self-sabotage. The problem is that most people think self-sabotage is just something that happens to them, and they have no control over it. The reality is very different, and I’ll explain why this is actually very good news for you! In this episode of the podcast, you’ll discover how and why you self-sabotage and learn a few simple strategies for how to overcome self-sabotage. Make 2021 your year! Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine! Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your goals for 2021! Become the badass runner you’ve always wanted to be! Click here to learn more. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 53. How to Overcome Self-Sabotage appeared first on Running Lean with Patrick McGilvray.

Contrary to what I see plastered all over social media, I don’t think 2020 was that bad of a year, at least it wasn’t for me. I accomplished more in my life this year than in the last 5 years combined! Yes, a lot of that had to do with me overcoming personal struggles and blowing past my own limitations. Regardless, I’m not choosing to look at this past year as the worst year ever. In fact, I think 2020 has been my best year yet! In this episode of the podcast, I’m looking back at 2020 and the valuable lessons I learned, and what I’ll be focusing on as I move forward into 2021. Make 2021 your year! Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine! Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your goals for 2021! Become the badass runner you’ve always wanted to be! Click here to learn more. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 52. Looking Back and Moving Forward appeared first on Running Lean with Patrick McGilvray.

Last weekend I ran the Sloppy Hog 50k. This wasn’t an organized event, and since most of the ultras have been canceled this year, I decided I would just do one on my own. So I picked a date, mapped out a course on some local trails, and BAM! the Sloppy Hog 50k was born. What makes this particular event unique though, is not just the amazing name I chose for it, it’s that I did the whole thing without using any fuel at all. I took in zero calories before or during my roughly 8-hours of running. In this episode of the podcast, I’m going to break it all down for you and tell you exactly how I did it, and perhaps even more importantly, why I did it. Make 2021 your year! Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine! Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your goals for 2021! Become the badass runner you’ve always wanted to be! Click here to learn more. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 51. How I Ran a 50k on Zero Calories appeared first on Running Lean with Patrick McGilvray.

One of the most common issues I hear from clients is they’ve lost their motivation to keep going. They’re doing fine for a while, sticking to their food plan, losing weight, feeling great, and then all of a sudden, their motivation just disappears. They no longer feel motivated to stick with it, they find themselves eating off-plan, and a lot of times they end up quitting on themselves. If this sounds like you, you are not alone my friend! Whether you’re trying to stick to your food plan, or your training schedule when it’s cold and dark outside, you need motivation to make it happen. In this episode, I’ll explain where motivation really comes from and offer some tips on how to create unstoppable motivation so you can stick to your plan and hit your goals! Make 2021 your year! Join the Running Lean Monthly Coaching Group and transform yourself into a lean, fat-burning machine! Your monthly membership gives you access to all of my online courses and live group coaching calls where you’ll get the encouragement and support you need to hit all your goals for 2021! Become the badass runner you’ve always wanted to be! Click here to learn more. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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 50. How to Create Unstoppable Motivation appeared first on Running Lean with Patrick McGilvray.

This is the final episode in the Running Lean Manifesto series. The Running Lean Manifesto is a set of guiding principles that, when you practice them each day, you can create the life you’ve always wanted for yourself. And when you create an amazing life for yourself, you inspire others to do the same. In this episode of the podcast, I share my thoughts about what it means to live your life in such a way that you become an example of what’s possible for others. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 49. Be an Example of What’s Possible appeared first on Running Lean with Patrick McGilvray.

The only things you have control over in this world are your own thoughts, feelings, and actions. No matter how hard you try, you cannot control what other people think, how they feel, or what they do. The problem is that most people don’t understand how all of this works. Most people just feel terrible all the time and blame it on everything and everyone except themselves. But here’s the thing: if you want anything different than what you already have, you have to look at what’s creating those results, and it’s always your own thoughts, feelings, and actions. Losing weight and keeping it off requires that you learn how to think, feel, and act with purpose. Today, I’m going to explain how all of this works so you can start applying this to your own life and start getting the results that you really want. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 48. Think, Feel, and Act With Purpose appeared first on Running Lean with Patrick McGilvray.

Next week is Thanksgiving and that marks the beginning of the holiday season here in the U.S. The holidays are a time to gather with loved ones, give thanks for all that we have, and of course, eat and drink ourselves into oblivion…right? OK, maybe that’s just me! In this episode of the podcast, I’m going to offer some practical tips to help you handle the holidays so you don’t roll into 2021 hating yourself and looking like Frosty the Snowman. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 47. How to Handle the Holidays appeared first on Running Lean with Patrick McGilvray.

If you’re anything like me and you’ve struggled with your weight, then you probably know what it feels like to kind of hate yourself. You hate how you look, you hate how you feel, you hate how you’ve let yourself go, you hate who you’ve become. Wow, this is a very negative and very sad place to be. You can’t accomplish anything positive from such a negative state of mind. When you feel this crappy about yourself, it is going to be almost impossible for you to lose weight, you just can’t do it. In this episode, I’m talking about how to break out of this negative mindset. The answer is to love yourself unconditionally, and I’m going to explain how to do it. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 46. Love Yourself Unconditionally appeared first on Running Lean with Patrick McGilvray.

The way you make big changes is by consistently doing new things – showing up day after day with drive, determination, and perseverance. In other words…creating new habits. Breaking old habits and creating new ones just might be the single most important thing you can do for yourself. It’s the only way you can make meaningful, lasting changes in your life. It’s how you become anything more than who you are right now. But creating new habits is not easy! That’s why most people never do it. That’s why most people never change. That’s why most people will always be overweight. Because most people aren’t willing to do the hard work of creating new habits. So today I’m sharing with you the 5 habits all runners must have if you want to lose weight and keep it off for good. Weight Loss Training Course for Runners Enrollment is now open for the Weight Loss Training Course for Runners. Learn exactly how to create all the habits required to become a fat-adapted runner and lose weight effortlessly. But you’ll have to get in now. Enrollment closes Sunday, November 8th at 11:59 PM. Learn more and enroll now. 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 45. The 5 Habits Runners Must Have to Lose Weight appeared first on Running Lean with Patrick McGilvray.

I think we’d all agree that running is hard. But for a lot of us, running can also be a very stressful, anxiety-inducing activity. I fell in love with running early on but then something happened that made me almost break up with running…for good. In this episode, I’m talking about running simply for the love of running, without any other hidden agenda. I believe you should run because you love it. Because if you don’t love it, what’s the point? I’m doing something BIG. This Sunday, I’m hosting an epic LIVE training event called “Getting Lean: How to transform your body into a lean running machine so you can run without bonking, lose weight without calorie-counting, and develop the habits required to make it last a lifetime.” I’ll be sharing my unique 6-part framework for becoming a lean running machine. This is the exact same framework I use with all of my private coaching clients. I’m pulling back the curtain and sharing it ALL with you! The event will take place on Sunday, November 1st at 4:00 PM EST in the Running Lean Community on Facebook. Click here to join the Running Lean Community. It’s totally free and you have nothing to lose! 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 44. Run Because You Love It appeared first on Running Lean with Patrick McGilvray.

Most people are afraid of being uncomfortable. I think this is a real shame since getting uncomfortable is the only way to achieve anything worthwhile in this life. But it happens all the time! People willingly trade away their big goals and dreams just so they can avoid any discomfort. Here’s the thing: The only thing standing between you and your goals is the discomfort of getting them. In this episode of the podcast, I explore what it means to embrace discomfort and why it’s such an important factor in achieving everything meaningful in your life. I’m doing something BIG. Next Sunday, I’m hosting an epic LIVE training event called “Getting Lean: How to transform your body into a lean running machine so you can run without bonking, lose weight without calorie-counting, and develop the habits required to make it last a lifetime.” I’ll be sharing my unique 6-part framework for becoming a lean running machine. This is the exact same framework I use with all of my private coaching clients. I’m pulling back the curtain and sharing it ALL with you! The event will take place on Sunday, November 1st at 4:00 PM EST in the Running Lean Community on Facebook. Click here to join the Running Lean Community. It’s totally free and you have nothing to lose! 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 43. Embrace Discomfort appeared first on Running Lean with Patrick McGilvray.

I used to treat my body like a garbage dump. I ate a terrible diet, I smoked cigarettes, I drank way too much alcohol, and I never exercised at all. Then one day something happened that changed my whole outlook on my life, and I made a decision to change everything. I decided to become the healthiest person I could be. I haven’t done it perfectly, and I’ve certainly made plenty of mistakes along the way, but I’m here to tell you that you don’t have to settle for a miserable, unhealthy body. You can choose to THRIVE in that human body of yours. In this episode of the podcast, I explain what it means to thrive in your body and why it has become one of my most important guiding principles. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 42. Thrive in Your Body appeared first on Running Lean with Patrick McGilvray.

If you ask most people how they feel about their life, they’ll probably tell you their life is pretty dull, pretty ordinary, maybe even dreary. Today, I’m here to tell you that this is NOT how you are supposed to live this one, very short life that you have! Do you really want to settle for a life that can only be described as dull, ordinary, or dreary? Because here’s the thing: you get to choose. You can choose to live a dull and dreary life, or you can choose to live a big, bold, beautiful VIBRANT life. In this episode of the podcast, I’m talking about choosing to live vibrantly and why it’s such a powerful principle to live by. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 41. Live Vibrantly appeared first on Running Lean with Patrick McGilvray.

The diet that most of us have been eating for the last 40 years or so is just wrong. It doesn’t work. Instead of getting leaner and healthier, we just keep getting fatter and sicker. Something has to change. In this episode of the podcast, I’m talking about one of the most important principles you should adopt if you want to stop struggling with your weight and start living a healthier, happier life: Eat Real Food. I’ll explain exactly what I mean when I say “Eat Real Food” and why this is such a crucial principle for you to incorporate into your daily life, starting right now, especially if you are a runner. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 40. Eat Real Food appeared first on Running Lean with Patrick McGilvray.

Oftentimes when we take on a big challenge like changing how we eat or training for a marathon, we don’t get the results we want fast enough. The weight isn’t coming off as quickly as you want or the training isn’t getting any easier, running is still really hard. When you’re focused solely on the end result, and you’re not there yet, you can begin to hate the process it takes to get you there. This is not a very useful way to approach anything worthwhile. Today, I’m talking about learning to love the process and how this simple mindset shift will absolutely change how you approach everything that you do. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 39. Learning to Love the Process appeared first on Running Lean with Patrick McGilvray.

There are basically two ways to approach any challenge. One way is to focus on all the reasons why you can’t do it. The other way is to focus on all the reasons why you can. I find it interesting that so many people choose option one when facing anything challenging in their life. They spend a lot of time and energy focusing on why they can’t do it. Today I want to talk about why we do this, why we argue for our limitations, how this kind of thinking is keeping you stuck, and I offer some suggestions for what to do instead. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 38. Stop Arguing for Your Limitations appeared first on Running Lean with Patrick McGilvray.

Here’s a fact: if you are trying to lose weight and you are hungry all the time, it is going to be a very difficult struggle. This is exactly why most people quit diets – they can’t deal with the constant, intense feelings of hunger. Today, I’m talking about the problem of hunger and how to solve it. I’ll explain the different types of hunger, how to tell if you are actually hungry, which foods increase your hunger and which reduce it, and how all of this relates to your running. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 37. How to Solve the Hunger Problem appeared first on Running Lean with Patrick McGilvray.

There seems to be a lot of misleading information out there about intermittent fasting. People think it will mess up your metabolism, or it’s unsafe, or it’s just plain crazy. The truth, however, is very different. Intermittent fasting is not only safe, but it provides some pretty amazing health benefits for runners, especially when combined with a low-carb diet. Today, I’m going to separate fact from fiction and share all of the incredible positive health benefits of intermittent fasting. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 36. The Myths and Benefits of Intermittent Fasting appeared first on Running Lean with Patrick McGilvray.

If you have big goals and dreams for yourself, if you’re the kind of person who wants more out of life, then achieving those big goals and dreams will require you to do hard things. To get there means there will definitely be a period when things will get hard. Things are eventually going to suck. Today on the podcast, I’m talking about embracing the suck. Most people want to do the opposite, they want to avoid the suck. But here’s the thing, the suck is going to happen whether you like it or not, so it’s better that you learn how to embrace it, rather than resist it. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 35. Embracing The Suck appeared first on Running Lean with Patrick McGilvray.

For decades, we’ve been taught that saturated fat is bad, it causes all kinds of health issues like obesity and coronary heart disease, and that the solution is to replace all the “unhealthy” fats like butter and lard with “heart-healthy” fats like vegetable oil. The problem though is that ever since we’ve increased our consumption of vegetable oils, we’ve just gotten fatter and sicker. What the heck is going on? In this episode, I get to the bottom of this issue and explain why vegetable oils are actually very bad for our health as humans, and what oils you should use instead. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 34. The Ultimate Guide to Oil appeared first on Running Lean with Patrick McGilvray.

Today, I’m talking about what happens when you commit to achieving something, and I mean really committing to it. It’s like the difference between saying you’re going to run a marathon one day and actually signing up for a race and training for it. There’s a subtle but powerful shift that happens in your brain when you decide to go all-in on a goal. Making a real commitment early on in the process is often the one thing that differentiates those who succeed from those who do not. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 33. The Power of Making a Real Commitment appeared first on Running Lean with Patrick McGilvray.

In this episode of the Running Lean podcast, I break my silence about making the switch to eating meat again. Many of you know that I’ve been a big proponent of the plant-based diet for the last 10 years and hearing that I’m now eating meat again may come as a bit of a surprise. I wanted to record this episode to explain what led me to make the switch, answer questions about why I made this change (and why now), and talk about the impact it’s had on my overall health and athletic performance. I also talk about what this means for you as a listener of the podcast or as a coaching client. Be sure to join the discussion in the Running Lean Community on Facebook! If you listen to this podcast, you HAVE to come check out our Facebook group, the two go hand-in-hand. Join here (it’s totally free!): www.facebook.com/groups/runninglean 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! If you enjoy this episode and it inspires you in some way, I’d love to hear about it and know your biggest takeaway! Take a screenshot of you listening on your device, post it to your Instagram Stories, and tag me @pmcgilvray. The post 32. Why I Changed My Mind About Eating Meat appeared first on Running Lean with Patrick McGilvray.