In this empowering and eye-opening episode, I sit down with the incredible Dr. Nikki DiNezza—a true expert in the world of gut health. Whether you're a runner, a health-conscious human, or someone who’s just trying to feel better in your own skin, this conversation will resonate with you.

Dr. Nikki shares her fascinating journey into gut health and explains how our digestive system is so much more than what we often think. We talk about why runners, in particular, need to prioritize their gut—especially if you've ever struggled with GI distress on a long run (yep, we’ve all been there!).

Together, we explore the vital role of fiber, why stress management is essential for your gut and nervous system, and the truth about probiotics and prebiotics. Dr. Nikki also gets real about common pitfalls—like jumping too quickly into elimination diets or getting overwhelmed by functional medicine rabbit holes.

What I love about this conversation is how practical and holistic it is. We talk about mindful eating, training your gut (just like you train your body!), and tuning in to what your body needs—without falling into restriction or fear.

💡 Whether you're looking to improve your digestion, optimize performance, or just feel better day to day, you’ll walk away with actionable tips and a renewed sense of connection with your body. Dr. Nikki is all about helping people become “citizen scientists” of their own health—and I couldn’t agree more.

Dr. Nikki DiNezza is a functional medicine practitioner and the founder of Infinity Holistic Healthcare. She’s also the creator and lead instructor of the popular program FODMAP Freedom in 90 Days, where she helps people struggling with IBS (Irritable Bowel Syndrome) and SIBO (Small Intestinal Bacterial Overgrowth) finally flatten their bloated bellies and poop like champions—without giving up the foods they love.

She’s passionate about helping people get their lives back through holistic, evidence-based approaches to gut health.

👉 Connect with Dr. Nikki:

🌐 Website: https://www.fodmapfreedom.com/

📩 Email: doctor@fodmapfreedom.com

📷 Instagram and YouTube: @gut.microbiome.queen

00:15 Dr. Nikki’s story and how she became a gut health expert

01:33 How stress impacts your gut, your health, and your recovery

02:49 Why gut health matters so much for runners

03:31 Gut health 101: the basics we all should know

09:01 Probiotics vs. prebiotics: what to know and how to use them

17:30 Why fiber is your gut’s best friend (and how to get more of it!)

24:29 The tricky side o

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https://www.realliferunners.com/team

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

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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.

This week on the Real Life Runners Podcast, we are celebrating the amazing energy and breakthroughs from our recent Running Reignited Challenge! It was so inspiring to see so many of you reconnect with your goals and remember why you started running in the first place.

But here’s the thing we really want to talk about: Inspiration is great—but it’s not enough on its own.

If we want to create real change, we have to move from feeling motivated to actually taking action. That’s where the results live.

In this episode, we dive into:

• Why so many runners (especially women over 40) struggle to follow through—even when they want to
• How to avoid the “start strong, burn out fast” trap
• The power of structure and support in keeping you consistent
• What actually matters in your running routine (hint: it’s not just doing more!)
• How strength training, nervous system health, and nutrition all play a role in your progress
• Why having a flexible, sustainable plan is key—and how the Real Life Runners team can help you build one that fits your life

We also share real stories from our team members—runners just like you—who’ve shifted from feeling stuck and frustrated to strong, confident, and in control of their running journey.

So if you’ve ever felt like you just can’t seem to stick with it—or you’re ready to stop starting over—this episode is for you.

Let’s stop chasing motivation and start building momentum. You’ve got this—and we’re here to help every step of the way.

Listen now and take that next step toward the runner (and person) you want to be.

00:03 Reflecting on the Running Reignited Challenge
01:01 Inspiration vs. Implementation
02:02 Next Steps After the Challenge
02:36 The Importance of Consistent Action
04:05 Building a Comprehensive Training Plan
05:17 Understanding Your Body's Needs
06:31 Self-Assessment Questions for Runners
10:04 The Role of Strength Training
13:34 Managing Your Nervous System
15:21 Nutrition for Midlife Runners
20:19 The Real Life Runners Team
26:58 Special Enrollment Period
41:19 Testimonials from Real Life Runners

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.

You need two things to improve your running: strength and stress. If you've been feeling stuck in your performance or sidelined by recurring injuries, this one's for you. We share why simply adding more miles or intensity isn't the answer—and how focusing on quality over quantity can unlock a whole new level of progress.

We explore the essential role of strength training in building a more resilient, efficient runner—especially as we age. And just as important, we talk about managing the right kind of stress—both physical and mental—so your body can adapt, recover, and thrive.

🎉 PLUS: Enrollment is now open for our FREE five-day challenge—Running Reignited—starting May 12!

This challenge is tailor-made for runners over 40 who want to run strong, stay injury-free, and feel more confident with every step. You’ll get daily, actionable steps to help you build muscle, improve efficiency, and make strength and recovery work for you—not against you.

👉 Ready to reignite your running?

Join us for this powerful five-day reset and start training smarter, not harder.

Sign up now at https://www.realliferunners.com/challenge — it's completely free!

Let’s get you feeling stronger, more energized, and more in control of your running journey!

02:07 The Complexity of Running Advice

02:54 The Myth of the One Thing

05:03 Strength and Stress: The Core Elements

08:36 Understanding Strength Beyond Lifting Weights

12:05 The Importance of Resilience and Adaptation

19:58 The Importance of Metabolism for Runners

20:48 Strength Training for Runners

21:14 Balancing Running and Strength Training

22:50 The Role of Stress in Running

24:30 Avoiding Overtraining and Burnout

27:11 The Importance of Recovery

28:43 Individualized Training Plans

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.

Have you noticed that running can sometimes start to feel like a chore? If that sounds familiar, this episode is for you. Today we're talking about why this happens—and more importantly, how to reignite that inner spark. We unpack the common culprits behind burnout, from overtraining and life overload to the hormonal changes that often surface for women in their 40s and beyond. If you've been feeling stuck, unmotivated, or simply not yourself on the run, you're not alone—and there is a path back to joy.

You'll hear real talk about reshaping your goals, giving yourself permission to evolve as a runner, and trying new things—like switching up your terrain, revisiting your favorite routes with fresh eyes, or simply letting go of old definitions of success. We share practical tips to support both your physical and emotional health, because running well means feeling well, too.

Whether you’re coming back from burnout or just need a nudge in the right direction, this episode will help you feel seen, supported, and ready to lace up with renewed intention.

02:06 Understanding the Loss of Spark in Running

03:45 The Reality of Motivation and Running

08:30 From 'Should' to 'Want': Shifting Your Running Mindset

18:46 Physical and Emotional Burnout in Running

22:26 Hormone Shifts and Running

24:13 Training Cycles and Seasons

26:33 Managing Stress and Burnout

37:20 Evolving Your Runner Identity

46:45 Reconnecting with Joy in Running

48:01 Join the Running Reignited Challenge

Ready to reignite that spark? Join the Running Reignited challenge today at https://www.realliferunners.com/challenge We start on May 12th!

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.

This week, we’re diving deeper—not just into outdated strategies that no longer serve us as runners over 40, but into the powerful role identity plays in our running journey.

As runners, we can define ourselves by pace, distance, or race goals. But over time, that performance-based mindset can start to feel limiting—or even discouraging. In this episode, we talk about what it means to step into a new identity: one that prioritizes long-term health, strength, and the joy of movement.

Angie and Kevin both share their own evolutions as runners, and together we offer practical tips for embracing the identity of a lifelong runner—someone who listens to their body, trains smarter, and finds meaning beyond the stopwatch. We also unpack the power of language and self-belief, and how the words we use can either reinforce old habits or help us create new ones.

If you're navigating this transition too, we invite you to reevaluate how you see yourself as a runner and align your strategies with where you are now—and where you want to go.

And don’t forget—we’ve got a free five-day running challenge starting May 12th! We’d love for you to join us.

00:58 Aging and Running: Embracing Change

01:42 Outdated Strategies and New Approaches

03:20 The Importance of Identity in Running

04:10 Personal Running Journeys

06:23 Redefining What It Means to Be a Runner

07:43 The Power of Self-Identity

12:20 Words and Identity: The Impact on Performance

19:40 Evolving as a Runner: New Identities and Strategies

24:19 Embracing the Concept of Training

25:53 Shifting from Running to Training

28:24 Training with Wisdom and Recovery

30:35 The Importance of Identity in Running

37:36 Evolving as a Lifelong Runner

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 this inspiring episode, I had the absolute pleasure of interviewing Cindi Wachholz, a 62-year-old paramedic and runner who proves that it’s never too late to chase big goals. Cindi didn’t start running until she was 59, and her story is such a powerful reminder that age is just a number.

She shared how she started with simple walk-run sessions, built consistency over time, and gradually worked her way up to finishing a half marathon—and eventually, a full marathon! Along the way, Cindi discovered the importance of proper training, good nutrition, and regular strength work.

One of the things that really stood out to me was how Cindi learned to trust the process, set realistic goals, and believe in herself—even when society’s expectations about age and fitness said otherwise. Her journey has transformed not just her physical health but her overall confidence and outlook on life.

If you’ve ever doubted whether you’re "too old" or "too out of shape" to start something new, Cindi’s story will absolutely encourage you to take that first step. No matter where you’re starting from, amazing things can happen when you stay consistent and believe in the journey!

00:53 Cindi’s Running Journey Begins

01:22 Overcoming Age Stereotypes

01:54 Becoming a Paramedic

03:55 First Steps into Running

05:18 First 5K Experience

06:48 Joining Real Life Runners

11:02 Learning About Proper Training

17:12 Overcoming Self-Doubt in Running

17:49 Inspiring Others on the Trail

18:45 Running Accomplishments and Milestones

30:09 The Importance of Strength Training

32:59 Encouraging Healthy Aging

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!

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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.

In this solo episode of The Real Life Runners podcast, I’m diving into something so many of us struggle with after 40: why it feels harder to maintain a healthy weight, even when you’re exercising and eating right. Trust me, you’re not alone in this!

I’ll walk you through what’s really going on inside our bodies — how hormonal shifts, like drops in estrogen and progesterone, impact our metabolism and muscle mass. And more importantly, I’ll show you what we can do about it.

We’ll talk about why building muscle is key (it’s not just about losing weight anymore!), how much protein you actually need, and why proper recovery is just as important as training hard. I’ll also share how stress and nervous system regulation fit into the picture — because if we don’t manage those, it’s like swimming upstream.

I’m here to help you shift the focus from shrinking your body to building strength, energy, and vitality — because you deserve to feel powerful and alive at every age. I’ll wrap up with some practical tips you can start using today to rebuild muscle, boost your metabolism, and feel amazing again.

00:21 Understanding Metabolism Changes

01:52 Hormones and Their Impact

05:54 The Role of Stress and Cortisol

11:19 Importance of Muscle Building

16:37 Effective Training and Recovery

20:24 Shifting Focus: Strength Over Weight

22:23 Practical Tips for Building Muscle

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 this episode, we draw an analogy between encountering a '404 Page Not Found' error on the web and hitting a plateau or decline in one's training plan, particularly for runners over 40. We discuss the changes in physiology and life circumstances that necessitate a new training approach, including changes in hormonal levels, stress management, and adjustments in workouts to reflect current fitness capabilities. We emphasize the importance of accepting these changes not as failures but as opportunities to redirect training strategies. The episode also highlights the mental shift from focusing on becoming thin to becoming strong, the need for proper nutrition, recovery, and addressing the stories we tell ourselves about our abilities and future potential. Encourage listeners to identify the 'broken links' in their training and find new paths forward.

01:44 The Frustration of Broken Links and Training Plans

02:32 Understanding the 404 Moment in Training

05:48 Adapting to Physiological and Life Changes

10:09 The Importance of Acceptance and Adaptation

15:42 Case Study: Overcoming Training Plateaus

20:44 The Role of Plateaus in Training

25:19 Training with the Right Mentality

26:04 The Importance of Recovery

27:02 Balancing Intensity and Recovery

29:27 Shifting Focus: From Thin to Strong

36:50 The Power of Stories We Tell Ourselves

37:28 Embracing New Training Methods

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.