In this episode of The Real Life Runners Podcast, we’re diving into a real-life backyard issue—our deteriorating fence—and what it taught us about boundaries, both literal and personal. We use this everyday challenge as a powerful metaphor for the invisible structures that support our lives, our training, and our overall well-being.

How often do we let little things slide—like a creaky fence or a nagging ache—telling ourselves we’ll deal with it later? But that “later” rarely comes without consequences. In this episode, we explore the hidden costs of procrastination, the signals our bodies send when we’re under-recovering, and how ignoring those signs can chip away at our physical and mental strength.

We talk about what it really means to set healthy boundaries—both in our training and our personal lives—and how honoring those boundaries can lead to stronger results and greater resilience. From understanding your training load and recovery needs to navigating body changes and emotional stressors, we’re bringing it all together.

We also emphasize the value of community and support, because just like a fence, we weren’t meant to hold everything up on our own. Whether it’s a running coach, a trusted friend, or a team that truly gets you, support makes all the difference in staying strong, grounded, and moving forward.

So, if you’ve been ignoring a few creaky boards—metaphorically or literally—this episode will help you recognize what needs attention and give you the tools to start rebuilding with strength, intention, and support.

02:09 – A Fence Story with Bigger Meaning
05:22 – The Real Costs of Waiting Too Long
06:56 – What Overtraining and Under-Recovery Really Look Like
22:25 – Why Boundaries Matter
23:35 – Creating Smarter Training Limits
24:16 – Balancing Effort with Recovery
25:10 – Setting Boundaries in Life and Relationships
26:19 – Respecting How Your Body Changes Over Time
28:05 – Tuning Into Your Body’s Signals
38:40 – Why You Don’t Have to Do This Alone

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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 episode of the Real Life Runners podcast, we discuss the importance of starting fall race preparation during the summer months, particularly June and July. We delve into the concept of cycle stacking, emphasizing the need to lay a strong foundation now to avoid last-minute rush and stress. Key topics include the importance of strength training, building mental toughness, adapting to heat, and incorporating up and down weeks for better adaptation and reduced injury risk.

The episode also highlights the flexibility required during summer schedules and vacations, encouraging runners to redefine consistency and integrate new training strategies that align with their current life circumstances.

05:00 Importance of Summer Training for Fall Races

08:20 Cycle Stacking: Building a Strong Foundation

12:04 Adapting Training for Runners Over 40

14:33 Strength Training and Addressing Imbalances

18:26 Mental Training and Consistency

21:50 The Power of Up and Down Weeks

25:57 Planning Ahead for Recovery

26:16 Balancing Business and Training

27:33 Training in the Heat

29:12 Heat Adaptation Benefits

34:34 Summer Training Strategies

39:30 Creative Training Solutions

Join the Real Life Runners Team today!

https://www.realliferunners.com/team

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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 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

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.