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- 🇦🇺AU · Running#1895K to 30K
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Est. listeners per new episode within ~30 days
1.5K to 9K🎙 Daily cadence·63 episodes·Last published 3d ago - Monthly Reach
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5K to 30K🇦🇺100% - Active Followers
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2K to 12K
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On the show
Recent episodes
Ultra Running Overeating with AI
May 30, 2026
Unknown duration
Red Light Therapy with Bill Wiedemann, Founder & President of Lumara Systems
May 28, 2026
Unknown duration
Ultra Running Weight Loss 100lb, 50lbs, 20lbs, 10lbs with AI
May 23, 2026
Unknown duration
Ultra Running under-eating with AI
May 16, 2026
Unknown duration
Ultra running GLP-1 & Peptides with AI
May 9, 2026
Unknown duration
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| Date | Episode | Description | Length | ||||||
|---|---|---|---|---|---|---|---|---|---|
| 5/30/26 |  Ultra Running Overeating with AI | here are 10 practical best practices to avoid overeating (simple and actually doable):Eat enough protein at each mealProtein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc.Don’t skip mealsSkipping breakfast or lunch can backfire and lead to overeating at night.Slow down when eatingIt takes about 20 minutes for your brain to register fullness. Put the fork down between bites if needed.Drink water before mealsSometimes thirst feels like hunger. Try a glass of water 20–30 minutes before eating.Prioritize whole foodsFoods high in fiber (fruit, vegetables, oats, potatoes, rice, beans) tend to be more filling than ultra-processed snacks.Don’t eat straight from the bag/containerPortion snacks onto a plate or bowl so you know how much you’re actually eating.Manage your environmentKeep trigger foods out of immediate reach and make healthier options easier to grab.Get enough sleepPoor sleep increases hunger hormones and cravings for high-calorie foods.Identify emotional eating triggersStress, boredom, and anxiety can drive overeating. Ask: Am I physically hungry or emotionally triggered?Use the 80% full ruleStop eating when you feel satisfied—not stuffed. You can always eat more later if you’re truly still hungry.Bonus ultra-runner tip:After long runs, have a recovery meal ready. Many runners accidentally under-fuel after training and then binge later because they waited too long to eat.runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 5/28/26 | Red Light Therapy with Bill Wiedemann, Founder & President of Lumara Systems | A huge thank you to Bill Wiedemann, Founder & President of Lumara Systems, for joining the podcast and sharing his expertise on the science and technology behind red light therapy.Bill did an outstanding job educating our audience on how red light therapy works, what separates high-quality devices from underpowered products, and the importance of engineering, wavelength accuracy, LED coverage, and performance. We appreciate Bill taking the time to help listeners better understand how to evaluate red light therapy products and make informed decisions when investing in their health, recovery, and wellness.If you're interested in recovery, inflammation support, skin health, performance optimization, or learning more about the science behind red light therapy, this is an episode you won't want to miss.Top 10 Takeaways from This EpisodeRed light therapy is rooted in real science and research, including studies that trace back to NASA's work with plant growth and light exposure.Not all red light therapy devices are created equal. Engineering, power output, wavelength accuracy, and LED placement matter.Coverage is one of the most overlooked factors in red light therapy effectiveness.Many LED masks on the market have significant spacing between LEDs, resulting in uneven treatment areas.Lumara's VISO FDA-Certified Red Light Therapy Mask was designed with 470 micro-LEDs to provide more complete and consistent facial coverage.Professional-grade performance was a major focus in the development of Lumara products.Wavelength accuracy plays an important role in delivering the intended therapeutic benefits.Red light therapy applications extend beyond skincare and may support recovery, wellness, inflammation management, and overall health optimization.Full-body systems such as the Illuminate V2 provide broader treatment options for users seeking whole-body benefits.The future of red light therapy continues to grow as research expands and more people seek evidence-based wellness solutions.Products Mentioned During the Episode• VISO FDA-Certified Red Light Therapy Mask• Illuminate V2 Full-Body Panel• Lumara PRO Clinical Multi-Wavelength SystemConnect with Lumara SystemsWebsite:https://lumarasystems.comInstagram:https://www.instagram.com/lumarasystems/Facebook:https://www.facebook.com/Lumarasystems/Thank you again to Bill Wiedemann and the entire Lumara Systems team for joining us and sharing valuable insights into the science, technology, and future of red light therapy. | — | ||||||
| 5/23/26 | Ultra Running Weight Loss 100lb, 50lbs, 20lbs, 10lbs with AI | A 100-lb weight loss goal is achievable, but the safest and most sustainable approach is long-term: usually 12–24 months depending on your starting weight, training history, recovery, and nutrition consistency.A good setup combines:walking for calorie expenditure and recoveryrunning for fitness and endurancestrength training to preserve musclemoderate calorie deficitsleep and recoveryAim for:1–2 lbs/week on averageThat typically requires:~500–1,000 calorie daily deficit from food + activity combinedFaster loss often increases:injury riskmuscle lossburnoutrebound weight gainGoal: build consistency and avoid injury.5–7 days/weekStart: 30–45 min/dayBuild toward: 8,000–12,000 steps/day3 days/week:Run/walk intervals initially if neededExample:Progress gradually toward:3 days/week full body:squatslungesdeadliftspushupsrowsoverhead pressplanksFocus:2–3 sets8–12 repsprogressive overload10 min/dayhips, calves, ankles, thoracic spineBuild toward:150–300 min/week moderate cardioor combination of running + brisk walkingEventually:15–25 miles/week if toleratedmostly easy paceAvoid increasing:mileagepacelong runall at once.Critical for muscle retention.Target:0.7–1.0 g protein per lb of goal body weightGood sources:chickenfishGreek yogurteggstofuprotein shakesA moderate deficit works best.Typical approach:Calculate maintenance caloriesSubtract 500–750/day initiallyAvoid crash dieting.Prioritize:lean proteinvegetablesfruitpotatoes/rice/oatshealthy fatshigh-fiber foodsLimit:liquid caloriesultra-processed snacksbinge/restrict cyclesEspecially important if running regularly.Lifting helps:preserve metabolismmaintain muscleimprove running economyreduce loose-skin appearanceimprove long-term maintenanceCompound lifts are most effective:squat patternshinge patternspushingpullingcarriesSleep: 7.5–9 hours1–2 easier days weeklyDeload every 6–8 weeks if training hardProgress is rarely linear.running too hard too ofteneating too littleskipping strength trainingweighing daily and panickingtrying to “earn” food through exerciseincreasing mileage too quicklyThe most effective combination for large weight loss is usually:daily walkingmoderate calorie deficitstrength traininggradual running progressionconsistency over intensityIf you want, I can also build:a beginner-to-ultra-running weight loss roadmapa detailed weekly gym/running schedulea calorie/macronutrient targeta home-gym-only versiona plan tailored to your current weight, height, and fitness levelCore targetsWeight loss paceWeekly training structurePhase 1: Foundation (Weeks 1–8)WalkingRunningStrength trainingMobilityPhase 2: Fat-loss acceleration (Months 3–8)Weekly exampleDayTrainingMonStrength + walkTueEasy runWedStrength + incline walkThuIntervals or tempo runFriStrength + recovery walkSatLong walk or long easy runSunEasy walk/restCardio goalsRunning progressionNutrition frameworkProteinCaloriesFood qualityHydrationStrength training matters more than most people thinkRecovery targetsRealistic timelineTimeExpected Loss3 months12–25 lbs6 months25–45 lbs12 months50–90 lbs18–24 months100 lbsCommon mistakesBest strategy for long-term successrunningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 5/16/26 | Ultra Running under-eating with AI | 1. Persistent fatigue that doesn’t match your trainingIt’s normal to feel tired during heavy blocks, but if you’re constantly drained—even on easy days or after rest—it can point to low energy availability. Your body simply doesn’t have enough fuel to recover.2. Declining performance despite consistent trainingIf your pace is slowing, long runs feel harder than they should, or you’re not adapting to training, underfueling might be the culprit. Without enough calories, your body can’t rebuild stronger.3. Frequent illness or lingering injuriesLow energy intake weakens immune function and slows tissue repair. Repeated colds, nagging injuries, or things like stress fractures can be tied to chronic under-eating.4. Hormonal disruptionsIn endurance athletes, this can show up as missed or irregular periods (linked to Relative Energy Deficiency in Sport), low libido, or other hormonal imbalances. It’s a serious sign your body is conserving energy for survival rather than performance.5. Constant hunger or, paradoxically, loss of appetiteYou might feel ravenous all the time—or the opposite, where your hunger cues become blunted. Both can happen when your body is out of sync from long-term calorie deficits.runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 5/9/26 | Ultra running GLP-1 & Peptides with AI | 1. Train Your Gut (Seriously)GLP-1s slow digestion, which can make race-day fueling uncomfortable or inadequate. During training:Practice eating carbs at race intensity (30–60g/hour minimum; some ultras go higher).Use the exact fuels you’ll race with.Expect a longer adaptation period than usual.Solid food may sit heavy. Lean on:Sports drinks, gels, carb mixesSimple carbs (rice-based snacks, bananas, broth)Avoid high-fat or high-fiber foods mid-raceLiquids are often better tolerated when gastric emptying is slowed.GLP-1s can reduce thirst cues too.Set a schedule (don’t rely on “feeling thirsty”)Include sodium (300–600 mg/hour depending on conditions)Watch for signs of dehydration or hyponatremiaSome runners:Skip or delay a dose leading into race dayTime injections to minimize peak side effectsThis should always be discussed with your healthcare provider—especially for diabetes management.Because appetite is suppressed:You may underfuel before the race without realizing itFocus on carb loading even if you’re not hungryTrack body weight, fatigue, and recovery markers during trainingLow energy availability over time can hurt performance and health.GLP-1 meds change the fueling equation more than most runners expect. The biggest risk in an ultra isn’t the drug itself—it’s underfueling and GI distress. Treat nutrition like a core part of your training, not an afterthought.If you want, I can help you build a sample race fueling plan tailored to your pace, distance, and which GLP-1 you’re on.2. Prioritize Liquid & সহজ-to-digest Calories3. Be Proactive About Electrolytes & Hydration4. Adjust Medication Timing (with your clinician)5. Monitor Energy Availability & Bonking RiskBottom lineThe provided sources offer a medical and athletic guide to peptide therapy, specifically focusing on its role in muscle growth, fat loss, and injury recovery. These biological signaling molecules, such as CJC-1295, Ipamorelin, and BPC-157, are highlighted for their ability to stimulate natural growth hormone production and accelerate tissue repair. The texts compare various administration methods, including subcutaneous injections and oral supplements like collagen, while emphasizing the importance of physician supervision to manage risks like immunogenicity. Furthermore, the documents detail the legal and regulatory landscape, noting that while these substances offer performance benefits, many are prohibited by organizations like WADA. Strategic peptide stacking is also explored as a method to achieve synergistic results for enhanced physical resilience and longevity.runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 5/2/26 | Ultra running mental toughness with AI | 1. Train your brain like you train your bodyMental toughness improves with repetition under stress. During long runs, deliberately practice staying calm when you’re uncomfortable—fatigue, boredom, bad weather. This is tied to concepts from cognitive behavioral techniques, where you notice negative thoughts (“I can’t keep this pace”) and actively reframe them (“Just get to the next mile marker”).2. Break the race into small, manageable chunksThinking about 50–100 miles all at once can crush motivation. Elite ultrarunners often use “aid station to aid station” thinking. This aligns with the goal setting theory—short, achievable goals keep your brain engaged and reduce overwhelm.3. Practice discomfort intentionallyYou don’t want every run to be miserable—but some should be strategically hard. Run in heat, hills, or when slightly fatigued. This builds resilience and taps into stress inoculation, where controlled exposure to stress improves your ability to handle bigger challenges later.4. Develop a strong “why”When things fall apart at mile 70, motivation matters more than fitness. Whether it’s personal growth, competition, or proving something to yourself, having a clear purpose helps anchor you. Many runners draw inspiration from figures like David Goggins, who emphasizes identity and purpose as drivers of endurance.5. Master your self-talk and emotional controlYour inner dialogue can either drain you or carry you forward. Practice using simple, repeatable cues like “steady,” “relax,” or “forward.” This connects to the self regulation framework—controlling attention and emotions under pressure is a core part of endurance performance.runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 4/26/26 | Ultra running Red light therapy with AI | The Dosing FormulaTo determine how many minutes you need in front of a device to hit a specific target, use the following calculation:[Irradiance (mW/cm2) × Time (seconds)] ÷ 1,000 = Surface Dose (J/cm2)For example, if your device provides an irradiance of 50 mW/cm2 at 12 inches and you want to receive a dose of 15 J/cm2, you would need to treat the area for 300 seconds (5 minutes). | — | ||||||
| 4/19/26 | Ultra Running foot strength training with AI - 4/18/26, 10.01 PM | runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/Foot strength so important please find room for it in your routine! | — | ||||||
| 4/12/26 | Zero drop 100k final whole foods with AI | https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/runningmileschd@gmail.comhttps://zoe.com/en-us?srsltid=AfmBOoqjT4qNnbnNJi1kpjJAoyTcrw9I6BPRe9PVyBOf55KR7EdXzEaS | — | ||||||
| 4/5/26 | Zero Drop 100k Retrocalcaneal Bursitis with AI | https://youtu.be/B1LMKwEZ5mo?si=BEGFm6YEmEZikyMphttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
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| 3/28/26 | Zero drop 100k creatine with AI | runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 3/22/26 | Zero drop 100k NSAIDs with AI | you can reach me at runningmileschd@gmail.com https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/alternatives to trytart cherryturmericcaffeine | — | ||||||
| 3/14/26 | Zero drop 100k achilles tendonitis with AI | https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/runningmileschd@gmail.com | — | ||||||
| 3/8/26 | Zero drop 100k Electrolytes with AI | runningmileschd@gmail.comsalt pills - RE-LYTE or Salt stickelectrolyte drink mix - LMNT or go to the feed.com and try some different ones to try | — | ||||||
| 3/1/26 | Zero drop 100k Sleep with AI | runningmileschd@gmail.comhttps://teamrunrun.com/coach/josh-sain-raleigh-running-coach/ | — | ||||||
| 2/22/26 | Zero drop 100k caffeine with AI | https://thefeed.com | — | ||||||
| 2/15/26 | Zero Drop 100k Heart disease with AI | https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/email- runningmileschd@gmail.com | — | ||||||
| 10/14/25 | 100 Miles Final | Please put sleep before training! Eat clean whole food!Exercices 30 to 40 per day!Meditation!Socializing!These 5 things can help you live a long healthy life!5 Things I would do different to have a better race if I was to do it again!1. stretch the legs and calf muscles! I say that as I had achilles tendonitis and during the week seem to hurt more if I would stretch so that is why I decided not to stretch, but in the end maybe I should have my legs would have worked better! 2. I should double my fuel intake I was takinging pure cane sugar 1\4 cup 50 grams of carbs, one scoop of huel black, 5 grams of creatine every two hours. I had no stomach problems with this intake but I was under fueled.3. should have used extra clothes at night as I almost had hyperthermia! I think the reason why was the water was cold from the cold air and I was drinking my food so was extra cold from that plus it was cold outside.4. wake up earlier so I can be at the start of the race 30 minutes early for pictures and less stress. I say this as I almost missed the race as I was way behind took longer to get ready then I thought it would!5. If your taking supplements in pill form on your race make sure if two different ones are the same color make sure you label them! | — | ||||||
| 10/5/25 | 100 Miles Race Week. Achilles tendonitis. Mental Focus | Mental Focus 1. Think Positive2. Visualize the race inside your head3. Put a picture of the finish line or a medal on your mirror | — | ||||||
| 9/28/25 | 100 Miles wholefoods.Achilles tendonitis | ZOE.com Try to eat whole foods with any lifestyle choice you choose carnivore lifestylePaleolithic lifestyleketogenic lifestylevegetarian lifestylevegan lifestyle | — | ||||||
| 9/21/25 | 100 Miles being healthy does not mean run 100 miles. Achilles Tendonitis | 4 workouts for Achilles Tendonitis 1. Calf raises 2 legs , 2 legs with weights, 1 leg, 1 leg with weights 2. sitting calf raises , with weights on knees3. jumping two legs, jumping one leg, jumping one leg weights4. calf stretch in long sitting band1 . Try one new whole food a week | — | ||||||
| 9/14/25 | 100 Miles Red Light Therapy, Achilles Tenonitis | YouTube,Running With Achilles Tendonitis :Treat my achillesHow to fix Achilles Tendonitis: Squat universityBest Running Shoes For Achilles Tendonitis: Spark Healthy RunnerRedlight660nm and 850nm in "red light AI" refers to red light therapy (RLT) wavelengths that provide complementary benefits: the 660nm deep red light promotes skin rejuvenation and superficial tissue repair by stimulating cell repair and collagen production, while the 850nm near-infrared (NIR) light penetrates deeper into the body to reduce muscle pain, relieve joint pain, and promote wound healing. The term "AI" is likely a misstatement for "and," as these wavelengths are often combined in RLT devices for comprehensive, synergistic effects, rather than being related to artificial intelligence. | — | ||||||
| 9/7/25 | 100 Miles waterpack | Hydration1. RE-LYTE2. Salt Stickwaterpack1. Haimont2. Salomon | — | ||||||
| 8/31/25 | 100 Miles Running in the elements | Running in the rain 4 items to bring1. extra dry socks2. extra dry shoes3. extra dry clothes4. rain jacket | — | ||||||
| 8/24/25 | 100 Miles Overnight Training | Safety items to help you feel safeLight = Lepro LEknife with clippepper spraybear spraymini gunlighted vest = noxgear | — | ||||||
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Chart Positions
1 placement across 1 market.
Chart Positions
1 placement across 1 market.