Pushing Through Life’s Challenges: How Running Builds Your Resilience

In this episode of The Real Life Runners Podcast, I’m getting real about feeling overwhelmed — from home repairs to family chaos to just life piling up. Honestly? My first instinct is often to shut down. But that’s not where growth happens.

Today, I’m sharing how running teaches us to keep moving forward, even when life feels heavy. The same skills we use on the run—taking one small step, focusing on the next breath, shifting “I have to” into “I get to”—can help us navigate life’s messier moments too.

I’ll walk you through how I’m leaning into these strategies myself right now, and how you can use them to stay grounded, find your strength, and keep showing up… both on the run and in life.

00:00 Introduction: When Life Feels Overwhelming

01:10 A Messy House and a Heavy Heart

02:34 Pushing Through the Tough Times

05:06 The Power of Gratitude and Reframing

05:55 Running as a Metaphor for Life

08:46 Zooming In and Zooming Out

12:58 Taking the Next Right Step

18:51 Embracing the Journey

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Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

As women runners over 40, we often face a wave of confusing (and sometimes extreme) advice about menopause and fitness — especially on social media. In this episode, we cut through the noise and dive into what really matters when it comes to training during perimenopause and beyond.

We break down the most common menopause myths circulating in the running community and explore the physiological shifts happening in midlife. From hormone changes to training adaptations, we highlight what women truly need to feel strong, empowered, and capable — not just now, but for the long run.

In this episode, we cover:

• The problem with social media extremes & one-size-fits-all advice
• Hormonal changes and their real impact on training and recovery
• Why strength training is non-negotiable in midlife
• The truth about weight gain, metabolism, and cortisol
• How to balance intensity, recovery, and mindset for lifelong performance
• The trend of “cycle syncing” vs. what’s actually helpful for aging runners
• Why personalized training matters more now than ever

Whether you're running through hot flashes or just looking to stay consistent through the transitions of midlife, this episode will leave you informed, empowered, and supported.

02:01 Menopause Myths and Social Media

06:23 Understanding Hormonal Changes

08:07 Training Adaptations for Menopausal Women

12:06 Menopause Myths in Training

14:20 Cycle Specific Training

18:31 Progressive Overload and Recovery

22:42 Training Intensity Debate

27:14 Understanding Exercise Intensity for Aging Bodies

27:47 Weight Gain and Menopause: Myths and Realities

29:08 The Role of Cortisol in Weight Management

34:03 Strength Training: Essential for Midlife

35:11 Balancing Strength and Cardio for Runners

41:03 The Importance of Recovery and Nutrition

45:41 Mindset Shifts for Sustainable Health

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.

In today’s episode, I’m joined by the incredible Holly Bertone — a former FBI Chief of Staff turned certified holistic health coach — who now helps midlife women break free from emotional eating and step into their power.

Holly shares her deeply personal journey, from leading high-stakes intelligence operations to uncovering the root causes of her own struggles with food. With a unique blend of counterintelligence tactics and brain science, she teaches how to identify emotional triggers, interrupt destructive patterns, and rewire your brain for long-term freedom — all without relying on willpower or restrictive diets.

Together, we dive into the lies we’ve been told by the diet industry, why food feels so emotionally loaded (hello, childhood conditioning and clean plate club!), and how to create lasting change through awareness, forgiveness, and self-compassion.

Holly also walks us through her signature 3-step process — See It, Stop It, Shift It — and shares a powerful tool to help you reclaim your relationship with food.

Whether emotional eating has been a quiet companion or a daily struggle, this episode will help you feel seen, understood, and empowered with tools that truly work.

🎁 PLUS: Don’t miss Holly’s free Emotional Eating Tactical Blueprint — available exclusively to our listeners!

00:13 – Meet Holly: From FBI to holistic health coach
02:00 – Her personal journey and struggles with food
12:57 – Exposing the lies of the diet industry
18:48 – Why we turn to food for comfort
23:56 – Food, emotions, and celebrations
26:18 – The Clean Plate Club and early conditioning
27:08 – Holly’s 3-step process: See It, Stop It, Shift It
36:48 – The power of rewriting your food story
42:23 – How to get Holly’s Emotional Eating Blueprint

Ready to feel more in control and at peace with food? Let’s crack the code together.

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

Join the Team! --> https://www.realliferunners.com/team

Thanks for Listening!!

Be sure to hit FOLLOW on Apple Podcasts, Spotify, or your favorite podcast player

Leave a review on Apple Podcasts. Your ratings and reviews really help and we read each one!

Come find us on Instagram and say hi!

Don't forget: The information on this website is not intended to treat or diagnose any medical condition or to provide medical advice. It is intended for general education in the areas of health and wellness. All information contained in this site is intended to be educational in nature. Nothing should be considered medical advice for your specific situation.