Running Lean
231 episodes - English - Latest episode: 1 day ago - ★★★★★ - 222 ratingsGet leaner and get stronger so you can run faster and run longer than you ever thought possible.
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Episodes
176. Handling Setbacks Like a Badass
May 12, 2023 05:00 - 25 minutes - 23.8 MBAt 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 ...
175. The Comfort Crisis
May 05, 2023 05:00 - 31 minutes - 29.2 MBThere’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. 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. 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. The post 175. The Comfort Crisis appeared first on...
174. The Desire Scale
April 28, 2023 05:00 - 29 minutes - 27.4 MBOne 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. 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. ...
173. Replay: Why Diets Don’t Work
April 21, 2023 05:00 - 40 minutes - 37.8 MBThere 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? 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. The post 173. Replay: Why Diets Don’t Work appeared first on Running Lean with Patrick M...
172. Can Losing Weight Be Fun?
April 14, 2023 05:00 - 25 minutes - 23.9 MBMost 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. If this is what you think losing weight looks like, then it’s no wonder most people quit. Can losing weight be fun? Armed with the right mindset, I think it can absolutely be fun. The post 172. Can Losing Weight Be Fun? appeared first on Running Lean with Patrick McGilvray.
171. Getting Unstuck
April 07, 2023 05:00 - 20 minutes - 19.7 MBOne of the biggest problems people talk about when they can’t seem to take action toward a goal is feeling like they are stuck. 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. The post 171. Getting Unstuck appeared first on Running Lean with Patrick McGilvray.
170. Getting Started With Habit Change
March 31, 2023 05:00 - 30 minutes - 28.4 MBIf 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. 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? The post 170. Getting Started With Habit Change appeared first on Runn...
169. What Should I Eat?
March 24, 2023 05:00 - 28 minutes - 26.6 MBOne of the most confusing topics in the health and fitness world today is…what should I eat? 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. The post 169. What Should I Eat? appeared first on Running Lean ...
168. Dealing With Criticism
March 17, 2023 05:00 - 24 minutes - 23.5 MBOne of the biggest fears you face when you set out to better yourself is the fear of being criticized. 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. The post 168. Dealing With Criticism appeared first on Running Lean with Patrick McGilvray.
167. Reframing Failure
March 10, 2023 06:00 - 25 minutes - 24.3 MBFailure, 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. 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. The post 167. Reframing Failure appeared first on Ru...
166. Overcoming Your Fear of Success
March 03, 2023 06:00 - 29 minutes - 27.6 MBIf 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”. 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. The post 166. Overcoming Your Fear of Success appeared first on Running Lean with Patrick McGilvray.
165. The Ultimate Guide to Hydration for Runners
February 24, 2023 06:00 - 29 minutes - 27.5 MBWhen 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.” The post 165. The Ultimate Guid...
164. How to Achieve Weight Loss Success
February 17, 2023 06:00 - 27 minutes - 25.5 MBIf you’ve ever struggled to lose weight and keep it off, then this episode is for you. Despite all of the 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. The post 164. How to Achieve Weight Loss Success appeared first on Running Lean with...
163. 3 Proven Ways to Get Your Body Burning Fat
February 10, 2023 06:00 - 27 minutes - 25.7 MBThere’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. 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. The post 163. 3 Proven Ways to Get Your...
162. Understanding The Different Types of Hunger
February 03, 2023 06:00 - 28 minutes - 27.1 MBHave you ever felt hungry? I know stupid question, of course, you have. But did you know that not all hunger is “real” hunger? 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. The post 162. Understanding The Different Types of Hunger appeared first on Running Lean w...
161. The Other Side of Endurance
January 27, 2023 06:00 - 23 minutes - 22.3 MBWhen 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. But there’s another side of endurance, one that doesn’t get discussed much. 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. The post 161. The Other Side of Endurance appeared first on Running Lean with Patrick McGilvray.
160. Should Runners Lift Heavy Weights?
January 20, 2023 06:00 - 25 minutes - 24.1 MBThere’s a bit of a debate going on out there in the running community around whether or not runners should be lifting heavy weights. So in this episode of the Running Lean podcast, I’ll definitively answer the question, “Should runners lift heavy weights?” The post 160. Should Runners Lift Heavy Weights? appeared first on Running Lean with Patrick McGilvray.
159. Always Becoming More with Natasha Sorensen
January 13, 2023 06:00 - 53 minutes - 49.4 MB6 months ago, Natasha Sorensen was a little frustrated with where she was physically, mentally, and even emotionally. 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. The post 159. Always Becoming More with Natasha Sorensen appeared first on Running Lean with Patrick McGilvray.
158. Building Your Aerobic Engine
January 06, 2023 06:00 - 28 minutes - 26.5 MBI 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. 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. The post 158. Building Your Aerobic Engine appeared first on Running Lean with Patrick McGilvray.
157. Lessons Learned This Year and What’s Next
December 30, 2022 06:00 - 31 minutes - 29.7 MBIt’s the end of the year and time to look back at everything that’s happened this past year…good and bad. 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. The post 157. Lessons Learned This Year and What’s Next appeared first on Running Lean with...
156. There Is No Finish Line
December 23, 2022 06:00 - 24 minutes - 22.8 MBThere’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. 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. The post 156. There Is No Finish Line appeared first on Runnin...
155. 3 Things All Successful People Do
December 16, 2022 06:00 - 30 minutes - 28.9 MBWhat separates successful people from those who fail? What do successful people do that unsuccessful people don’t? 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. The post 155. 3 Things All Successful People Do appeared first on Running Lean with Patrick McGilvray.
154. The Truth About Food Restrictions
December 09, 2022 06:00 - 25 minutes - 23.6 MBA 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. 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. The post 154. The Truth About Food Restrictions appeared first on Running Lean with Patrick McGilvray.
153. 5 Tips to Avoid Gaining Weight This Holiday Season
December 02, 2022 06:00 - 34 minutes - 32.2 MBIt’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. 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. The post 153. 5 Tips to Avoid Gaining Weight This Holiday Season appeared first on Running Lean with Patr...
152. Struggling, Suffering, and Giving In
November 25, 2022 06:00 - 25 minutes - 24 MBWhen it comes to eating healthy and losing weight, people think you have 3 choices: Struggle, suffer, or give in. 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! The post 152. Struggling, Suffering, and Giving In appeared first on Running Lean with Patrick McGilvray.
151. The Importance of Play
November 18, 2022 06:00 - 24 minutes - 23 MBI 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? 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. The post 151. The Importance of Play appeared first on Running Lean with Patrick McGilvray.
150. Do You Have an Addictive Personality?
November 11, 2022 06:00 - 22 minutes - 21.5 MBA lot of people find it very hard to change their diet. Why do they do it? Why can’t they change? They will say it’s because they have an “addictive personality.” 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. The post 150. Do You Have an Addictive Personality? appeared first on Running Lean with Patrick McGilvray.
149. Keto vs. Fat-Adapted – Which is Better?
November 04, 2022 05:00 - 24 minutes - 23.5 MBThere seems to be a bit of confusion out there in the endurance world when it comes to the terms “keto” and “fat-adapted.” 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?” The post 149. Keto vs. Fat-Adapted – Which is Better? appeared first on Running Lean with Patrick McGilvray.
148. Determining Your Carbohydrate Tolerance
October 28, 2022 05:00 - 32 minutes - 30.2 MBThere’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. 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. The post 148. Determining Your Carbohydrate Tolerance appeared first on Running Lean with Patrick McGilvray.
147. Bucking Conventional Wisdom
October 21, 2022 05:00 - 20 minutes - 19.6 MBMost of the people in this country eat a pretty terrible diet. 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. The post 147. Bucking Conventional Wisdom appeared first on Running Lean with Patrick McGilvray.
146. Slow Down and Stay in the Flow
October 14, 2022 05:00 - 23 minutes - 22.1 MBMany 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. 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. The post 146. Slow Down and Stay in the Flow appear...
145. All or Nothing is Not Always Best
October 07, 2022 05:00 - 32 minutes - 30.9 MBI’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. 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. The post 145. All or Nothing is Not Always Best appeared first on Running Lean with Patrick McGilvray.
144. Handling Stress Like a Badass
September 30, 2022 05:00 - 31 minutes - 29.1 MBOne of the most prevalent health issues facing us today is stress. 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. The post 144. Handling Stress Like a Badass appeared first on Running Lean with Patrick McGilvray.
143. Upgrading Your Model Of the World
September 23, 2022 05:00 - 20 minutes - 19.2 MBOne nice thing about human beings is that no two of us are alike. We each have our own unique Model Of the World (MOW) based on our past experiences, belief systems, and upbringings. 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. The post 143. Upgrading Your Model Of the World appeared first on Running Lean with Patrick McGilvray.
142. Overcoming Emotional Eating
September 16, 2022 05:00 - 32 minutes - 30.3 MBIf 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. 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. The post 142. Overcoming Emotional Eating appeared first on Running L...
141. How to Fix Your Metabolism
September 09, 2022 05:00 - 32 minutes - 30.3 MBIf 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. So today, it’s all about how to fix your metabolism here on the Running Lean podcast. The post 141. How to Fix Your Metabolism appeared first on Running Lean with Patrick McGilvray.
140. You Have to Do More to Become More
September 02, 2022 05:00 - 21 minutes - 20 MBI know you’ve heard the definition of insanity is to keep doing the same things over and over again and expecting different results. 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. The post 140. You Have to Do More to Become More appeared first on Running Lean with Patrick McGilvray.
139. Eating Healthy Is So Boring!
August 26, 2022 05:00 - 25 minutes - 24 MBI’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. 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. The post 139. Eating Healthy Is So Boring! appeared first on Running Lean with Patrick McGilvray.
138. Is Alcohol Really Working for You?
August 19, 2022 05:00 - 42 minutes - 39.2 MBHave you ever considered how alcohol might be negatively affecting you? Today I want to pose this question: “Is alcohol really working for you, or do you just act like it is?” In this episode, I tackle the big question of whether alcohol is actually working for you or against you. The post 138. Is Alcohol Really Working for You? appeared first on Running Lean with Patrick McGilvray.
137. The Most Common Weight Loss Mistakes Runners Make
August 12, 2022 05:00 - 36 minutes - 34.1 MBMost runners who set out to lose weight will probably make some mistakes along the way. So a big part of what I do now is to help runners NOT make those mistakes! 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. The post 137. The Most Common Weight Loss Mistakes Runners Make appeared first on Running Lean with Patrick McGilvray.
136. How to Avoid Weight Loss Discomfort
August 05, 2022 05:00 - 18 minutes - 18 MBLots 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?” 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. The post 136. How to Avoid Weight Loss Discomfort appeared first on Running Lean with Patrick McGilvray.
135. The Benefits of Becoming Metabolically Flexible
July 29, 2022 05:00 - 29 minutes - 28.1 MBAs 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. 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. The post 135. ...
134. The Art of Living in Integrity
July 22, 2022 05:00 - 24 minutes - 22.7 MBI coach a lot of runners who honestly want to change. 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. The post 134. The Art of Living in Integrity appeared first on Running Lean with...
133. Being an Example to Those Around You
July 15, 2022 05:00 - 27 minutes - 26 MBI believe that each and every one of us has the ability to make a positive impact on this world. 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. The post 133. Being an Example to Those Around You appeared first on Running Lean with Patrick McGilvray.
132. Ancestral Eating to Improve Health & Fitness
July 08, 2022 05:00 - 31 minutes - 29.8 MBIf 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. The post 132. Ancestral Eating to Improve Health & Fitness appeared first on Running Lean with Patrick McGilvray.
131. Busting the Biggest Nutrition Myths
July 01, 2022 05:00 - 43 minutes - 40 MBThere 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. 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. The post 131. Busting the Biggest Nutrition Myths appeared first on Running Lean with Patrick McGilvray.
130. Taking Your Health Into Your Own Hands
June 24, 2022 05:00 - 40 minutes - 37.7 MBThere is a health crisis going on right now in the US. Metabolic diseases like obesity, type 2 diabetes, and heart disease are at an all-time high. In this episode, I share some surprising reasons why we are experiencing the current health crisis here in this country. I also explain the simple solution - not relying on the powers that be but instead taking your health into your own hands. The post 130. Taking Your Health Into Your Own Hands appeared first on Running Lean with Patrick McGilv...
129. Back to Basics: The Importance of Strength Training for Runners
June 17, 2022 05:00 - 35 minutes - 33.4 MBIf you’re a runner and you are not engaging in some form of consistent, intentional strength training, you are leaving a LOT on the table. So in this episode, I’ll go over why strength training is so important if you’re a runner, how it can help you lose weight and all the reasons why I believe strength training is one of the most powerful things you can do to improve your overall health and fitness. The post 129. Back to Basics: The Importance of Strength Training for Runners appeared firs...
128. Discipline Does Not Mean Punishment
June 10, 2022 05:00 - 22 minutes - 20.9 MBFor a lot of people, the word discipline has a very negative connotation, and they want nothing to do with discipline in their life. Today, I share why discipline does not mean punishment and explain the surprising benefits of creating a more disciplined life. The post 128. Discipline Does Not Mean Punishment appeared first on Running Lean with Patrick McGilvray.
127. Back to Basics: Why Runners Get Fat
June 03, 2022 05:00 - 34 minutes - 32.5 MBRunners are not immune to gaining weight and getting fat. In fact, gaining a lot of weight as a runner is a big part of my story and it’s something hear from runners every single day. So it’s not just me, it’s a problem for so many runners. So today’s Back to Basics episode will explain why runners get fat and what you can do about it. The post 127. Back to Basics: Why Runners Get Fat appeared first on Running Lean with Patrick McGilvray.