Running Lean

129. Back to Basics: The Importance of Strength Training for Runners

17 Jun 2022

Contributed by Lukas

If 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 thi...

128. Discipline Does Not Mean Punishment

10 Jun 2022

Contributed by Lukas

For 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 wh...

127. Back to Basics: Why Runners Get Fat

03 Jun 2022

Contributed by Lukas

Runners 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 ...

126. Are You Eating Like an Athlete?

27 May 2022

Contributed by Lukas

I’ve been thinking about this podcast topic for a while now and finally just felt ready to share my thoughts with you. This is one of those “tough...

125. Do You Feel Like You’re Spiraling Out of Control?

20 May 2022

Contributed by Lukas

In my coaching practice, I hear this phrase a lot, “I feel like I’m spiraling out of control.” In this episode of the podcast, I explain what it...

124. Back to Basics: The Thought Model

13 May 2022

Contributed by Lukas

Most people don't realize that their thoughts are responsible for every result they are getting or not getting in their lives. Today on the podcast, I...

123. Back to Basics: Eating Real Food

06 May 2022

Contributed by Lukas

Over the next several weeks, I’m going to be sprinkling in some of these “Back to Basics” episodes to share new and improved info and revisit so...

122. What Coaching Should Look Like

29 Apr 2022

Contributed by Lukas

There are a lot of misconceptions out there about what coaching is and what it isn’t. So in this episode of the podcast, I break down what coaching ...

121. Is It Time to Change Your Diet?

22 Apr 2022

Contributed by Lukas

Most people don’t pay much attention to their diet unless they suddenly find themselves overweight or their doctor wants to put them on some medicat...

120. How to Fail Properly

15 Apr 2022

Contributed by Lukas

Failure. It’s such a negative word, isn’t it? But what if there was a totally different way to think about failure? What would it look like if you...

119. Why Willpower Doesn’t Work

08 Apr 2022

Contributed by Lukas

One of the biggest misconceptions about losing weight is that requires a ton of willpower. There are other forces at work that have to be addressed if...

118. The Biggest Mistakes of Habit Change

01 Apr 2022

Contributed by Lukas

In my coaching practice, I’ve helped hundreds of runners ditch old bad habits and create ones. So when it comes to changing a habit, I know what wor...

117. The Power of Total Immersion

25 Mar 2022

Contributed by Lukas

If you want to make big changes in your life, then a lot of things in your life are going to have to change. The problem is that most people do not li...

116. The One Big Mindset Shift You Have to Make

18 Mar 2022

Contributed by Lukas

If you want to lose weight and be able to keep it off for good, you have to shift your mindset. Getting leaner and stronger is mostly an inside job. S...

115. Overcoming Weight Loss Fears and Insecurities

11 Mar 2022

Contributed by Lukas

When it comes to reaching big goals like losing weight and getting fit, you will eventually come face-to-face with all your fears and insecurities. So...

114. Winning The Inner Game

04 Mar 2022

Contributed by Lukas

When it comes to making lasting habit change, there are two main areas of “work” that you have to address. There’s the outer work, which is what...

113. Getting Out of the Gap and Into the Gain

25 Feb 2022

Contributed by Lukas

Have you ever found yourself wishing your life was somehow “better”, that there was some future version of yourself that was leaner, stronger, and...

112. Taking Back Control of Your Life with Melanie Millaway

18 Feb 2022

Contributed by Lukas

I recently sat down with Melanie Millaway and we had a candid conversation about her experience of changing her diet and getting fat-adapted. But the ...

111. Thinking Beyond Your Current Self

11 Feb 2022

Contributed by Lukas

If you’re like most people (me included), your beliefs about what you can or can’t accomplish are based on whatever you’ve been able to do up to...

110. Battling The Resistance

04 Feb 2022

Contributed by Lukas

Oftentimes, when you set out to improve your health and fitness, you find yourself feeling all of this negative stuff. This is called the resistance a...

109. Who Are You Becoming?

28 Jan 2022

Contributed by Lukas

Who are you becoming? It’s a good question, right? Most people don’t ever ask themselves this. So in this episode, I talk about the importance of ...

108. Being an Example of What’s Possible with Eva Bailey

21 Jan 2022

Contributed by Lukas

I recently sat down with one of my clients, Eva Bailey, and we had a fun conversation all about her experience getting fat-adapted and training for he...

107. Prioritizing Rest & Recovery

14 Jan 2022

Contributed by Lukas

If you’re anything like most runners, you have a very hard time taking time off. In this episode of the podcast, I share the importance of prioritiz...

106. A Powerful Way to Start Your Day

07 Jan 2022

Contributed by Lukas

It’s a new year and there’s all this talk of goals and dreams and what you want to accomplish in the year ahead. In this episode of the podcast, I...

Bonus Episode: January 8 Pounds Down Challenge

02 Jan 2022

Contributed by Lukas

I’ve received a lot of questions about the Running Lean Coaching Group’s January 8 Pounds Down Challenge so I decided to address all of your quest...

105. Lessons Learned in 2021 and Looking Forward to 2022

31 Dec 2021

Contributed by Lukas

2021 is coming to a close and I don’t know about you, but I always get introspective this time of year. In this podcast, I’m going to share a few ...

104. Why New Year’s Resolutions Don’t Work

24 Dec 2021

Contributed by Lukas

It’s that time of the year again when many people set big goals for themselves. They decide that starting January 1st, they are going to lose weight...

103. Handling the Holidays Like a Badass

17 Dec 2021

Contributed by Lukas

The holidays can be a very difficult time of the year for a lot of people. In this episode of the podcast, I share a few simple tips for handling the ...

102. Choosing Your Struggle

10 Dec 2021

Contributed by Lukas

If you're like most people then you’ve most likely never considered the fact that you are actually choosing your struggle. In this episode of the po...

101. What to Do When Life Throws You Curveballs

03 Dec 2021

Contributed by Lukas

Recently, I’ve been thrown a big curveball. I’ll talk more about that in the episode. But instead of sitting around feeling sorry for myself, I’...

100. The Best of the Running Lean Podcast

25 Nov 2021

Contributed by Lukas

In this “best of” edition of the Running Lean podcast, I feature a dozen or so of your favorite moments - and mine - from the first 100 episodes. ...

99. Overcoming Your Limiting Beliefs

19 Nov 2021

Contributed by Lukas

One of the biggest problems I see with people who attempt to make big changes in their life is a total lack of belief in themselves. In this episode o...

98. Marathon Recap: What Worked and What Didn’t

12 Nov 2021

Contributed by Lukas

The 2021 Flying Pig Marathon is officially in the books! I did some things differently this training season from a fueling perspective. So in this epi...

97. Eliminating Expectations

05 Nov 2021

Contributed by Lukas

We all have expectations, every single one of us. You expect things to go a certain way and when they do, it’s amazing and you feel great! When thin...

96. The Ultimate Guide to Sugar Substitutes

29 Oct 2021

Contributed by Lukas

Lately, I’ve been getting a lot of questions around this topic of sugar substitutes. Questions like, “Which sugar substitutes are best?”, “Whi...

95. Getting Your Family’s Support with Your Weight Loss Plan

22 Oct 2021

Contributed by Lukas

One of the hardest things about losing weight is feeling like no one is supporting you in your weight loss journey. Why is this? How can we get the su...

94. Which Diet Is Best?

15 Oct 2021

Contributed by Lukas

There’s a lot of chatter out there in the world about which diet is best. So in this episode of the podcast, I’ve decided to make things a little ...

93. How to Tell When You’re at Your Natural Weight

08 Oct 2021

Contributed by Lukas

I talk a lot about losing weight and eventually getting to your “natural weight” but I’ve never really taken the time to explain what your “na...

92. Preventing and Treating Running Injuries with Brodie Sharpe

01 Oct 2021

Contributed by Lukas

Runners seem to get injured pretty often. Why is this? Why do runners get injured so often? What are the most common injuries that runners experience?...

91. Breaking the Habit of Being You

24 Sep 2021

Contributed by Lukas

One of the most important principles that I teach here on the podcast, and work on with my clients is the principle of becoming the best, healthiest, ...

90. Hacking Your Environment to Create Better Results

17 Sep 2021

Contributed by Lukas

One of the biggest factors affecting your ability to achieve your goals is your environment. And your environment is more than just the physical space...

89. Fat-Adapted Ultrarunning Success with Kelly French

10 Sep 2021

Contributed by Lukas

Kelly is an ultrarunner who came to me for help transitioning to the low-carb way of life. She made it through the tough transition period and went fr...

88. Embracing the Growth Mindset

03 Sep 2021

Contributed by Lukas

Whatever it is you want for yourself - to lose weight or run an ultramarathon - the right mindset will get you there. Today on the podcast, I’m talk...

87. Weight Loss Is Not the Goal

27 Aug 2021

Contributed by Lukas

As a weight loss coach for runners, I work with a lot of people whose main goal is to lose weight. There’s something much bigger at play here, and a...

86. 7 Surprising Ways to Increase Your Metabolism

20 Aug 2021

Contributed by Lukas

It’s pretty common knowledge that if you have a faster metabolism - meaning you burn more calories while at rest - you will lose more weight. What m...

85. Understanding How Habits Really Work

13 Aug 2021

Contributed by Lukas

If you really want to create change in your life, you have to focus on changing your habits, right? But most people just focus on trying to change the...

84. Fueling Strategies for Low-Carb Running

06 Aug 2021

Contributed by Lukas

Recently, I’ve been getting a lot of questions about how to fuel your runs as a low-carb runner. I’m here today to share my thoughts and my experi...

83. The All-or-Nothing Mentality

30 Jul 2021

Contributed by Lukas

I think a lot of people get stuck on this idea of you can either drink or not drink and there’s no middle ground. This is the all-or-nothing mentali...

82. Practicing the Art of Discipline

23 Jul 2021

Contributed by Lukas

If there’s something big that you want for yourself, I’m telling you, there’s no magic formula, it just takes practicing the art of discipline t...

81. Good Stress, Bad Stress

16 Jul 2021

Contributed by Lukas

We often think of stress as being something annoying, a mental or emotional issue, but stress can also have serious implications on our physical healt...

80. Understanding and Eliminating Self-Sabotage

09 Jul 2021

Contributed by Lukas

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? In this episode, I’...

79. Demystifying Desire

02 Jul 2021

Contributed by Lukas

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. B...

78. The Problem with Streaks

25 Jun 2021

Contributed by Lukas

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 automatical...

77. Happiness is Overrated

18 Jun 2021

Contributed by Lukas

There’s a lot of talk out there in the personal development world about happiness. My take on happiness is a little different - I believe happiness ...

76. Sticking to Your Plan – Even on Vacation

11 Jun 2021

Contributed by Lukas

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, the...

75. How Being Healthy Becomes a Lifestyle with Latisha Simmons

04 Jun 2021

Contributed by Lukas

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 d...

74. The Ultimate Guide to Protein for Runners

28 May 2021

Contributed by Lukas

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 do...

73. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 2

21 May 2021

Contributed by Lukas

As a Sports Nutritionist, Weight Loss Coach for Runners, and Master Life Coach, I help runners transform themselves into lean, efficient fat burners s...

72. Becoming a Lean, Fat-Burning Machine and Making It Last For Life – Part 1

14 May 2021

Contributed by Lukas

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 y...

71. Zero-Carb Marathon Training

07 May 2021

Contributed by Lukas

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 marat...

70. Becoming an Emotional Adult

30 Apr 2021

Contributed by Lukas

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....

69. 5 Ways You Sabotage Your Own Success

23 Apr 2021

Contributed by Lukas

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. W...

68. Our Complicated Relationship With Food

16 Apr 2021

Contributed by Lukas

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 rea...

67. The Myths and Benefits of Strength Training for Runners

09 Apr 2021

Contributed by Lukas

I hear a lot of runners talk about strength training, and honestly, not all of what they say makes sense. So in this episode of the Running Lean podca...

66. Eliminating Scale Drama

02 Apr 2021

Contributed by Lukas

I’ve seen a lot of social media posts and comments lately where people are sharing their frustration around the scale. In this episode of the podcas...

65. The Three Requirements for Making Lasting Change

26 Mar 2021

Contributed by Lukas

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 ...

64. Warning Signs and Dangers of Overtraining

19 Mar 2021

Contributed by Lukas

Overtraining is something that a lot of runners experience but very few actually know that it’s happening. The problem is that if you keep it up it ...

63. Lessons Learned Running 48 Miles in 48 Hours

12 Mar 2021

Contributed by Lukas

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 t...

62. The Secret Sauce of Self-Motivation

05 Mar 2021

Contributed by Lukas

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 s...

61. Making Healthy Habits Stick

26 Feb 2021

Contributed by Lukas

In order to become a healthy human, you need to change your habits. The problem isn't knowing which habits are bad or good, it’s knowing how to make...

60. Beverages: The Good and the Bad for Long-Distance Running

19 Feb 2021

Contributed by Lukas

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. Namel...

59. Myths and Misconceptions of Low-Carb Running

12 Feb 2021

Contributed by Lukas

There are a lot of myths and misconceptions floating around out there around the topic of carbohydrates and running performance. Today on the podcast,...

58. How Stress Is Making Us Fat

05 Feb 2021

Contributed by Lukas

Stress is not something that can be avoided, it’s just a fact of modern life. Stress can make us sick, stress can lead to a host of chronic diseases...

57. How to Make Healthy Eating a Way of Life

29 Jan 2021

Contributed by Lukas

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’l...

56. Good Carbs, Bad Carbs

22 Jan 2021

Contributed by Lukas

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 cove...

55. 5 Foods That Boost Your Metabolism

15 Jan 2021

Contributed by Lukas

I think we can all agree that in order to lose weight, you have to be able to burn fat. In this episode of the Running Lean podcast, I’m talking abo...

54. The Benefits of Becoming a Fat-Adapted Runner

08 Jan 2021

Contributed by Lukas

I get a lot of questions over in the Running Lean Community Facebook Group about fat-adaptation. So today on the podcast, I’m taking a deep dive int...

53. How to Overcome Self-Sabotage

01 Jan 2021

Contributed by Lukas

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 cak...

52. Looking Back and Moving Forward

25 Dec 2020

Contributed by Lukas

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. In fact, I think 202...

51. How I Ran a 50k on Zero Calories

18 Dec 2020

Contributed by Lukas

Last weekend I ran the Sloppy Hog 50k. What makes this particular event unique though, is that I did the whole thing without using any fuel at all. In...

50. How to Create Unstoppable Motivation

11 Dec 2020

Contributed by Lukas

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...

49. Be an Example of What’s Possible

04 Dec 2020

Contributed by Lukas

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 yo...

48. Think, Feel, and Act With Purpose

27 Nov 2020

Contributed by Lukas

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, f...

47. How to Handle the Holidays

20 Nov 2020

Contributed by Lukas

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,...

46. Love Yourself Unconditionally

13 Nov 2020

Contributed by Lukas

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. When you fee...

45. The 5 Habits Runners Must Have to Lose Weight

06 Nov 2020

Contributed by Lukas

The way you make big changes is by consistently doing new things – showing up day after day with drive, determination, and perseverance. In other wo...

44. Run Because You Love It

30 Oct 2020

Contributed by Lukas

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. In this episode, ...

43. Embrace Discomfort

23 Oct 2020

Contributed by Lukas

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 embra...

42. Thrive in Your Body

16 Oct 2020

Contributed by Lukas

I used to treat my body like a garbage dump. Then one day I made a decision to change everything. In this episode of the podcast, I explain what it me...

41. Live Vibrantly

09 Oct 2020

Contributed by Lukas

Do you really want to settle for a life that can only be described as dull, ordinary, or dreary? You can choose to live a dull and dreary life, or you...

40. Eat Real Food

02 Oct 2020

Contributed by Lukas

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 wei...

39. Learning to Love the Process

25 Sep 2020

Contributed by Lukas

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. Today, I’m ...

38. Stop Arguing for Your Limitations

18 Sep 2020

Contributed by Lukas

There are basically two ways to approach any challenge - focus on all the reasons why you can’t do it or focus on all the reasons why you can. Today...

37. How to Solve the Hunger Problem

11 Sep 2020

Contributed by Lukas

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 hu...

36. The Myths and Benefits of Intermittent Fasting

04 Sep 2020

Contributed by Lukas

There seems to be a lot of misleading information out there about intermittent fasting. Today, I’m going to separate fact from fiction and share all...

35. Embracing The Suck

28 Aug 2020

Contributed by Lukas

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...

34. The Ultimate Guide to Oil

21 Aug 2020

Contributed by Lukas

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 ge...

33. The Power of Making a Real Commitment

14 Aug 2020

Contributed by Lukas

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 proc...

32. Why I Changed My Mind About Eating Meat

07 Aug 2020

Contributed by Lukas

In this episode, I explain what led me to make the switch to eating meat again after being plant-based for the last 10 years, answer questions about w...

31. Jen Wright on How to Breathe for Long-Distance Running

31 Jul 2020

Contributed by Lukas

Today we talk about the importance of breathing properly, how to breathe as a long-distance runner, breathing as a way of relieving stress, using brea...