Happy New Year, friends, and welcome to 2026! 🎉

There’s something powerful about a fresh start, and one of my favorite ways to begin a new year is by choosing a word of the year—a word that becomes a lens for how we live, move, and make decisions.

In today’s episode, I’m walking you through a Word of the Year Workshop to help you choose a meaningful word (or phrase) that will guide your habits, goals, mindset, and priorities in 2026—especially when it comes to running, fitness, health, and life in this busy midlife season.

Since this is the very first episode of 2026 (and episode 78!), I also take some time to reintroduce myself for any new listeners and reflect on how this podcast—and my passion for helping women fill their cups—came to be.

In this episode, we cover:

• Why choosing a word of the year can be more powerful than setting resolutions

• A personal reflection on my 2025 word, JOY, and what I learned from living through that lens

• Why I’m choosing two words for 2026: Align and Savor (because there are no rules 😉)

• Reflective questions to help you look back on 2025 with honesty and clarity

• How to identify the season of life you’re in right now

• Different types of words to consider:

• Grounding words (peace, present, align, restore, enough)

• Growth-focused power words (courage, strong, disciplined, committed)

• Joy-filled, life-giving words (joy, freedom, connect, savor, simplify)

• How a motto, affirmation, or Bible verse can also serve as your “word” for the year

• Practical ways to live out your word in your daily habits, running, fitness, and self-care

• Why your word can (and should) evolve as the year goes on

I also share how to use your word as a decision filter—asking yourself, “Does this align with who I want to become?”—and why small habits truly do add up to big change over time.

A gentle reminder:

You don’t need a perfect plan to start the year.

You just need intention.

So choose your word. Write it down. Put it somewhere you’ll see it. Live it out imperfectly. And if you want to share your word with me, I’d love to hear it.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

Today’s episode is extra special because I’m welcoming my very first guest on the podcast — my oldest daughter, Avery. As we close out 2025, we’re doing an honest and meaningful end-of-the-year running and life audit, reflecting on the miles, memories, lessons, and growth from the past year.

Avery ran 5 out of my 11 races with me this year (a personal record!), making her the perfect person to join me as we celebrate finish lines crossed, goals chased, and the season of life we’re in right now.

This conversation is part Q&A, part reflection, and part reminder that it’s not just about what you accomplish — it’s about who you become along the way.

⸻

In this episode, we talk about:

• Why doing an end-of-the-year audit matters — in running and in life

• How reflection helps you celebrate wins, identify what’s draining you, and realign with your values

• Avery’s running journey and what inspired her to start racing with me

• The races we ran together in 2025 — from local 5Ks to the Austin Capital 10K

• My 2025 race recap, including:

• San Diego Half Marathon

• Texas Badass Half Marathon

• Grandma’s Marathon (my first out-of-state and summer marathon!)

• College Station Half Marathon

• Choosing joy as my word of the year — and why I shifted my goals when they stopped bringing joy

• Big goals for 2025: what I accomplished, what’s still in progress, and what didn’t happen (yet)

• Nearly completing 1,000 miles, even while navigating injuries

• Travel highlights and checking off seven new states on our quest to stay overnight in all 50

• Family highlights, milestones, and why this busy middle season of life is worth savoring

• A powerful reminder to not wait — to chase your goals now, even when life feels full

• Avery’s reflections on 2025 and what she’s excited about for 2026

• Her message to anyone thinking about starting running (or doing something hard)

As we wrap up the year, I hope this episode encourages you to pause, look back, and acknowledge all that you carried, all that you learned, and all that you accomplished in 2025 — even if it was simply surviving a hard year.

Next week, I’ll be back with one of my favorite episodes of the year: a Word of the Year Workshop to help you step into 2026 with intention, clarity, and alignment.

Thank you so much for listening, and a huge thank-you to Avery for being my first guest 💛

Happy holidays, happy new year, and as always — make time to fill your own cup today.

See you next week in 2026.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

In today’s episode, I’m recapping my final big race of the year — the College Station Half Marathon — and sharing why the half marathon is hands down my favorite race distance and the perfect challenge for so many runners, especially in midlife.

After 20 half marathons over the last 13 years, this distance continues to fit my season of life, goals, and body. I break down my race weekend, how I trained while dealing with plantar fasciitis, and why this race wasn’t about a PR — but about showing up and doing something hard anyway.

Then we dive into why the half marathon is such a powerful and sustainable goal:

• Challenging, but not all-consuming

• Kinder to your body than marathon training

• Builds confidence, structure, and identity as a runner

• Teaches discipline, resilience, and consistency

• Leaves room for strength training, recovery, and real life

If you’ve been running 5Ks or 10Ks and craving a bigger goal — or wondering if you’re “ready” for a half marathon — this episode is for you.

✨ If you’ve been waiting for a sign… this is it.

2026 might just be your half marathon year.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

As we wrap up the year, today’s episode is a fun one—my annual roundup of favorite things!

From running gear and fueling, to books, podcasts, supplements, shows, and even some everyday life favorites, I’m sharing the things that brought me joy, helped me grow, and supported my health and fitness journey in 2025.

This is a lighter, feel-good episode meant to inspire you, give you ideas to try, and remind you of the simple things that make your own wellness journey more enjoyable.

Favorite Books from 2025

• Here Be Dragons — Melanie Shankle

• The Let Them Theory — Mel Robbins

• Awake — Jen Hatmaker

• I Just Wish I Had a Bigger Kitchen — Kate Strickler

• Don’t Call It a Comeback — Keira D’Amato

Running Podcasts

Ali on the Run • Run Farther & Faster • Running His Way • Run 4 PRs • Rehab for Runners • I’ll Have Another • Tread Lightly • Hurdle • Elevate Your Running • Run Strong Run

General Fitness

Mind Pump • Strong Her Way

Women’s Health & Perimenopause

Family Fork Podcast • Unpaused

Personal Development

Mel Robbins Podcast • Rachel Hollis Podcast • Boldly Grounded

Business + Social Media

The Runner Rising Podcast • Living the Whole Picture

Your Favorite Episodes From This Podcast

• Ep. 49: Summer Travel Tips & Races

• Ep. 50: Grandma’s Marathon Recap

• Ep. 62: Are GLP-1s the Answer to Weight Loss?

• Ep. 45: Five Things 5–7 Hour Marathoners Think About

• Ep. 58: Real Talk on Having a New Teenage Driver + Microhabits for Busy Seasons

It’s been such a fun year filled with running, races, travel, strength training, personal growth, podcasting, and connecting with all of you.

I LOVE sharing these favorite-things episodes each year, and I’d love to hear your favorites!

👉 Send me a message on Instagram @filluptospillout and tell me what made your 2025 better, easier, healthier, or more joyful.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

Welcome back, friends!

Today’s episode is an eye-opening reminder that your environment—your city, your home, your workplace, and your relationships—has far more influence on your health and fitness than you might realize.

Whether you live in a community where morning runners are the norm… or a place where fast food and inactivity are everywhere… your surroundings can either elevate your health or make your journey feel like an uphill battle. The same is true for the people you spend the most time with. Are they cheering you on or quietly holding you back?

This episode invites you to pause and reflect on a powerful truth: your environment shapes your habits… and your habits shape your life.

If your surroundings don’t support the person you’re becoming, it may be time to upgrade your environment—or become the one who inspires change. Small shifts create big momentum. And you deserve a life and a circle that elevates you.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

Happy Thanksgiving, friends — and welcome back! Whether you’re listening on release week or in the middle of summer, today’s episode is a timeless reminder to pause and give thanks for one of the greatest gifts in our lives: running.

✨ In This Episode, We Explore:

The challenge — and beauty — of running

• Running is hard — and that’s exactly why we love it.

• Why the first mile shouldn’t define the whole run.

• The joy of having goals, the satisfaction of showing up, and the thrill of crossing finish lines.

Gratitude for your runner’s body

• Appreciating a body that isn’t perfect but is strong, capable, and resilient.

• Legs that keep going even on tough days.

• Lungs that remind you you’re alive with every breath.

The gift of the running community

• Online friends, training partners, race-day volunteers, and the strangers who cheer loudest.

• Why runners “get it” in a way others sometimes don’t.

The power of alone time on the run

• Running as therapy, prayer, processing, and peace.

• How running can save you as a busy mom

The beauty of nature + exploring the world on foot

• Sunrises, trails, fresh air, new cities, and the sacredness of simply being outside.

• Running as the best way to see and experience a place.

Mental clarity, mindset shifts, and the lessons running teaches

• Running as church, meditation, and stress relief.

• The mantras that get you through hard miles and tough seasons.

Gratitude for the struggles

• The hills, setbacks, injuries, slow seasons, and disappointing races that shaped you.

• Why the hard parts are often the most transformative.

• How deep gratitude can carry you when you’re deep in the “pain cave.”

A gratitude practice for your next run

• Be grateful for your runner’s body.

• Be grateful for someone who supports your running.

• Be grateful for a run that changed you.

• Be grateful for nature — and the One who created it.

• Be grateful for the hard things you’ve overcome.

• Be grateful for the gift of running.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

In this episode, we’re talking about how to stay aligned with your health and fitness habits through the holidays without being rigid, stressed, or overwhelmed. Think balance over perfection, consistency over all-or-nothing, and small intentional choices that help you feel your best in the busiest season of the year.

I share why keeping even a light version of your routine is so important for your mood, energy, and mental health—and why “something is better than nothing” matters more than ever.

In This Episode, We Chat About:

✨ Why balance matters more than perfection

• The holidays aren’t a six-week free-for-all, but they’re not the time for strict rules either.

• 80% consistency > 100% perfection.

• How letting go of the all-or-nothing mindset keeps you steady through the season.

✨ Staying active even when life gets busy

• Shorter runs and workouts “count”—and keep you feeling grounded.

• Making peace with modified routines and embracing “do what you can” energy.

✨ Enjoying holiday food without guilt

• The power of “anchor meals” to keep your day balanced.

• How to enjoy indulgent favorites (hello pumpkin pie!) without derailing your goals.

• Simple strategies like bringing a veggie tray, prioritizing protein, and staying hydrated.

✨ The truth about holiday wellness

• One big meal won’t ruin your progress.

• A missed workout doesn’t erase months of effort.

• Holidays are about joy, connection, and celebrating—not restriction.

✨ Resetting with your next best choice

• Practical ways to get back on track the morning after indulging.

• Embracing grace + intention rather than shame or spiraling.

✨ Using the end of the year to fuel the year ahead

• How reflecting on goals now helps you finish strong and move into 2026 with clarity.

• Why staying mindful through the holidays makes January feel much easier.

As we step into this season of family, food, celebration, and full schedules, remember: you don’t stop being who you are just because it’s the holidays. Take care of your body, protect a little time for yourself, enjoy the moments that matter, and give yourself grace along the way.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

In today’s bonus episode, I’m celebrating Nurse Practitioner Week by shining a light on what nurse practitioners actually do in the healthcare space.

If you’ve ever wondered what an NP is, how we’re trained, or how our role differs from a doctor or a physician assistant — this episode will help you understand the important part nurse practitioners play in today’s healthcare system.

With over 385,000 NPs in the U.S. and more than 47,000 in Texas alone, nurse practitioners are helping bridge the gap in care for a growing and aging population. I share what it takes to become an NP, what we can and can’t do, and why so many patients are choosing NPs as their primary care providers.

As someone who has spent 23 years in healthcare — first as a registered nurse and the last 18 years as a nurse practitioner — I’m proud to celebrate this profession and the meaningful work we get to do every single day.

⸻

💉 In This Episode, You’ll Learn:

• What nurse practitioners (NPs) are and how they’re trained

• The difference between NPs, PAs, and physicians

• What NPs can and can’t do depending on state laws

• Why nurse practitioners are vital to today’s healthcare system

• What it’s like to work as an NP in family medicine

• How experience and empathy make NP’s uniquely equipped to care for patients, and a personal look into my 23 year career in healthcare

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

Okay, friends — the holidays are almost here, and if you’re like me, your calendar is already filling up fast. Between work, your kids’ activities, shopping, decorating, wrapping, cooking, and trying to make all the magic happen, it’s a lot. And it’s so easy to forget about yourself in the middle of it all.

But here’s your reminder: when you’re constantly pouring out to others, you eventually run dry. You can’t show up as your best self if your own cup is empty.

This week, we’re talking about self-care in busy seasons — specifically, 10 simple ways to fill your own cup during the holidays. Because self-care isn’t selfish. It’s essential. Especially right now.

In this episode, you’ll hear:

✨ Why it’s so important to protect your peace and energy during busy seasons

✨ 10 practical and meaningful ways to refill your cup through the holidays

✨ How to balance joy, rest, and wellness when life feels overwhelming

✨ Why nourishing your body, movement, boundaries, and gratitude matter more than ever

Together, we’ll talk about everything from protecting your mornings to saying no without guilt, decorating early if it brings you joy, moving your body for your mood, and creating space for rest and connection.

Because when you fill your own cup first, you can pour out from a place of abundance — not exhaustion. 💛

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

⭐️ Let’s connect on instagram!

https://www.instagram.com/filluptospillout?igsh=MTRxcmdmaW14OWVteA%3D%3D&utm_source=qr

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

As moms and women in this busy middle season of life, it’s easy to lose sight of the goals we set at the start of the year. The holidays are around the corner, and between the chaos, the cookies, and the dark evenings, it can feel tempting to just hit pause until January. But today, we’re talking about how to hit reset instead — to realign with your goals, remember your “why,” and finish 2025 strong.

In this episode, I’ll walk you through:

✨ Why a pre-holiday reset matters and how it helps you maintain momentum

✨ How to reflect on your 2025 goals and see where you’ve made progress

✨ Questions to help you refocus and set small, meaningful intentions for the rest of the year

✨ Simple ways to stay consistent with your workouts, nutrition, and self-care during the holidays

✨ How to find joy and progress — not perfection — in these last few weeks of the year

Whether your goal is to hit a mileage milestone, feel stronger, eat with more intention, or just end the year proud of your effort, this episode will help you pause, breathe, and reset before the holiday rush hits.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison 

I’m finally back in my normal recording space after a few weeks of travel, and I’m so excited to bring you a fun Halloween-themed episode to wrap up October and help you finish the year strong.

Today, we’re tackling some of the scariest health and fitness myths that haunt women over 40 — the kind of myths that can hold us back from reaching our goals. From running “ruining your knees” to “lifting heavy makes you bulky,” we’re calling out the spooky stories that just won’t die.

You’ll learn why:

👻 Running is not bad for your knees (and might even protect them)

💪 Cardio doesn’t kill your muscle gains — balance is key

🔥 Soreness isn’t the only measure of a good workout

🍫 You can’t spot-reduce belly fat (sorry, but true!)

🌙 Eating after 7 p.m. doesn’t automatically make you gain weight

🧠 Midlife can actually be your strongest, fittest season yet

🏃‍♀️ Walk breaks don’t make you “less of a runner”

🏋️‍♀️ Lifting heavy won’t make you bulky — it’ll make you strong

💉 The flu shot doesn’t give you the flu

❄️ And cold weather doesn’t make you sick — viruses do!

If you’ve ever fallen for any of these, this episode is your myth-busting guide to confidence, common sense, and strength in this season of life.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community on Facebook ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love for strength training at home ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thank you for listening!

~Allison

In today’s episode, I’m sharing something a little different. After a whirlwind couple of months of feeling exhausted, burnt out, and not enough, I spent three nights in Dallas for the annual Texas Nurse Practitioner conference. What made this trip special? I went alone.

Three nights in a fancy hotel, time in community with other nurse practitioners, messages of encouragement, good books, daily workouts, and even room service—this solo weekend was exactly what I needed to reset, recharge, and come back home with a renewed spirit.

Inside this episode, I talk about:

✨ Why being alone can be so restorative (especially in midlife)

✨ The powerful reminders I took away from the conference

✨ How running gives me that same solo time to process and recharge

✨ Why filling your own cup first allows you to show up better for everyone else

If you’re like me and being alone fills you up, I hope this inspires you to find your own version of a reset—whether that’s a weekend away, a solo run, or just carving out quiet space in your day. And if you recharge best by being with people? Book that girl’s trip. Either way, make time to fill your cup, because it matters.

Thank you for listening!

~Allison

Protein is everywhere right now — added to waters, cereals, bars, and even your favorite coffee creamers. But is this just another wellness trend, or is there real science behind the protein craze? And more importantly, how much protein do midlife women actually need to thrive?

In this episode, I’m coming to you live again from my Dallas hotel room, fresh from a lecture on protein and exercise at the Texas Nurse Practitioner conference. After sitting through multiple talks about GLP-1s like Ozempic being the “answer” to everything from obesity to diabetes to low testosterone, I couldn’t help but notice one big thing missing from the conversation: lifestyle. Where’s the focus on movement, nutrition, and the basics that actually protect our long-term health?

Here’s the reality: less than 25% of adults get the minimum recommended exercise each week, and less than half are eating enough protein — even just for muscle maintenance, not building. That’s why this protein conversation matters so much.

In this episode, we’ll cover:

• Why protein is trending (and why I’m all for the “strong over skinny” shift)

• The role protein plays in midlife: preserving lean muscle, supporting metabolism, aiding fat loss, improving recovery, and protecting bone health

• How much protein women really need (spoiler: more than the RDA suggests)

• Why when you eat protein matters — and why breakfast is often where we fall short

• What 30 grams of protein actually looks like in a meal (with simple food examples you can try today)

• The basics of pairing protein with an active lifestyle: cardio, strength training, and movement throughout the day

We’ll also talk about why protein isn’t just for bodybuilders — it’s a powerful tool for aging well, maintaining energy, and increasing your health span (not just your lifespan).

If you’ve been wondering whether you’re eating enough protein — or how to start getting more without overcomplicating things — this episode will give you the science, the strategy, and simple, doable tips you can put into practice today.

So grab your earbuds, and let’s dive into why protein is having a moment — and why it's important to you!

Thanks for listening!

~Allison

If you’re a woman in your 40s (like me at nearly 46!) then you are likely walking through this sometimes challenging season of life. It’s crazy to think that most of our adult lives are spent in perimenopause, menopause, or postmenopause. And while the symptoms can feel overwhelming, the truth is—you don’t have to just survive this season, you can thrive through it.

In this episode, I break down:

• What perimenopause, menopause, and postmenopause actually mean

• The most common symptoms you might experience (and why they happen)

• Why hormone testing isn’t always needed for diagnosis

• The truth about hormone replacement therapy (HRT) and what newer research shows

• Non-hormonal options and lifestyle strategies that can make a big difference

• Why movement, strength training, sleep, nutrition, and stress management are powerful tools in this stage of life

You’ll walk away knowing that you’re not alone, your body isn’t broken, and you have real options for feeling better. Aging strong is a choice, and you have the power to step into this next season with strength, joy, and gratitude.

So grab your coffee, lace up your running shoes, or take me along on your walk—I think you’ll feel both seen and empowered after this conversation.

💡 If you found this episode helpful, please share it with a friend who might need to hear it too.

Thank you for listening!

~Allison

Today’s episode is coming to you straight from a hotel room in Dallas, where I’m attending a nurse practitioner conference during APP Week. It’s been a whirlwind couple of months — and if you’re anything like me, you may be feeling like you're surviving, not thriving!

That’s exactly why I wanted to sit down and record another real talk episode. Back in August, I did one that resonated deeply with so many of you, and after some of your feedback, I knew it was time for another. Because here’s the truth: I’ve had my own struggles lately with those “not good enough” thoughts — not fast enough, not productive enough, not skinny enough, not worthy enough. Maybe you’ve been there too.

In this episode, I’m sharing:

• A little life update (teen drivers, club sports, and some unexpected wins!)

• Why those “I’m not enough” thoughts sneak in, especially when life feels heavy

• A pep talk for when you want to quit, or wonder if what you’re doing even matters

• 5 powerful ways to reframe your mindset so you can shift from self-doubt to self-belief

If you’ve ever had moments where you feel like you’re falling short, I want you to know you’re not alone. And more importantly — you are already enough, just as you are, right now.

So grab your coffee or lace up your running shoes, and let’s have some honest conversation and encouragement for the road ahead.

Because friend, your race, your pace — and you are enough.

Thanks for listening!

~Allison

In this week’s episode, we’re diving into why muscle is king—especially for women over 40. A couple of weeks ago, I shared my DEXA scan results and how I’m working on improving my body composition. Well, my husband went in for his scan too, and let’s just say his results were a wake-up call for me. Despite being less consistent than I am with workouts, he scored better thanks to the muscle he’s built over the years from heavy lifting. And that got me thinking… cardio may be queen, but muscle is absolutely king.

Here’s what we cover in this episode:

• Why muscle matters so much as we age (hint: it’s about way more than just looking toned).

• How strength training impacts metabolism, fat loss, bone health, hormones, and even independence later in life.

• The truth about “getting bulky” (spoiler: you won’t).

• How to build muscle effectively with progressive overload—even if you only have 25–30 minutes a few days a week.

• Why cardio alone isn’t enough and how the right mix of running and strength work can keep you strong, healthy, and injury-free.

• My current training priorities as I balance half marathon prep with a renewed focus on heavy lifting and better nutrition.

If you’ve been skipping strength training because you feel too busy, don’t enjoy it, or think walking is enough, I want this episode to encourage you: it is never too late to start building muscle. Even two days a week can make a huge difference in how you age, how you feel, and how you show up in life.

Muscle is your best investment for longevity, confidence, and health. Cardio might be queen, but muscle is king—and we need both to thrive in this season and beyond.

🎧 Tune in and let’s talk about why it’s time to prioritize strength like never before.

Thanks for listening!

~Allison

This week, I’m tackling a hot (and sometimes controversial) topic—GLP-1 medications like Ozempic, Wegovy, and Mounjaro. Are they the answer to weight loss, or just another tool in the ever-growing toolbox?

As a family nurse practitioner with more than 23 years of healthcare experience, most of that in primary care, I’ve seen firsthand both the hope and the challenges these medications bring. On one hand, they can be life-changing for some patients, especially those struggling with uncontrolled type 2 diabetes or morbid obesity. On the other hand, they come with side effects, high costs, access issues, and a lot of hype fueled by social media and influencers.

In this episode, I’m breaking it all down for you:

• What GLP-1’s are and how they actually work in the body

• Who these medications are truly meant for (and who they’re not)

• The side effects and risks I see most often in my practice

• The reality of cost, insurance coverage, and compounded versions

• Why lifestyle—nutrition, strength training, movement, sleep, and stress management—still matters more than any prescription

At the end of the day, GLP-1’s may be one piece of the puzzle, but they’re not a magic solution. Weight loss in midlife is hard—I see you balancing work, home, hormones, and busy schedules. My hope is that today’s conversation empowers you to think critically, ask good questions, and focus on what truly supports your long-term health and happiness.

Because yes, medications can help. But the real magic is in building habits that support your body in every season of life, and I'm here to cheer you on!

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

If you loved this episode, please share it with a friend and leave a review on Apple Podcasts—it helps more women like us stay strong and healthy for life!

Thanks for listening!

~Allison

Last week on the podcast, we talked about the 10 things women over 40 need to focus on when it comes to overall health. Today, I’m taking you behind the scenes of something I recently did for myself: a DEXA body composition scan.

If you’ve ever felt frustrated with the number on the scale or confused about how running impacts your weight, this episode is for you. A DEXA scan doesn’t just show weight or BMI—it gives a full picture of muscle mass, fat distribution, bone density, and visceral fat (the kind that really matters for long-term health).

In this conversation, I’m sharing:

• 📊 What my results looked like and why my score came back as a C+

• 💪 Why body composition matters more than a number on the scale

• 🏃‍♀️ How endurance running impacts fat loss, muscle mass, and hormones in midlife

• 🍎 The 7 strategies I’m focusing on over the next 6 months to improve my health and move toward an “A” score

• 🙌 Why fat loss after 40 is about building strength, energy, and resilience—not just getting thinner

Whether you’ve ever considered a DEXA scan yourself or you just want practical ways to improve your body composition as an over-40 runner, this episode will leave you feeling empowered and encouraged to make changes that actually last.

Because at the end of the day, it’s not just about losing weight—it’s about gaining muscle, energy, confidence, and life.

✨ If you enjoy today’s episode, share it with a friend who’s navigating this same season of life, and don’t forget to leave a rating or review. Your support means the world and helps this podcast reach more women just like you.

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

Follow me on Instagram @filluptospillout

~Allison

In today’s episode, I’m sharing my very first colonoscopy experience—what the prep was like (spoiler: it felt a lot like running a marathon), how I survived on clear liquids and green Jell-O, and why the actual procedure was so much easier than I expected. If you’ve been putting yours off, I promise—you can do hard things!

But this episode isn’t just about colonoscopies. If you’re a late Gen X-er or early Millennial—especially those of us born around 1980—it’s time to start paying attention to a new season of health screenings and self-care. As a family nurse practitioner with over 23 years of experience, I’ll walk you through the top 10 things you should be thinking about now, including:

• Colonoscopies: why the starting age dropped from 50 to 45

• DEXA scans and what they can tell you about bone health, muscle mass, and visceral fat

• Eye exams (hello, readers 👓)

• Mammograms and pap smears

• Lab work to check cholesterol, blood sugar, thyroid, vitamin D, and more

• Skin checks with a dermatologist

• Staying up to date on vaccines

• Dental visits (don’t skip them!)

• Movement, nutrition, sleep, and stress management in midlife

The truth is, what we could get away with in our 20s and 30s doesn’t fly in our 40s and beyond. This is the season to prioritize your health—not just for aesthetics or performance, but so you can stay strong, resilient, and able to live fully.

Remember, you can’t pour from an empty cup. Taking care of yourself isn’t selfish—it’s necessary. So, if you haven’t scheduled some of these screenings or check-ups yet, let this episode be the nudge you need.

✨ Let’s fill up to spill out, friends!

Thanks for listening and following the show!

~Allison

Are you ready for cooler temps and fresh running goals? Fall is one of the best seasons for runners—and today, we’re diving into why this is the perfect time to train for your next race.

After a hot and humid summer (hello, soaking wet running clothes!), I’m more than ready for fall running vibes. My official training for my December half marathon just kicked off, and as I head into my 20th half, I’m reminded why I love this season for training and racing so much.

In this episode, I’ll share:

✨ 5 reasons fall is ideal for running and racing—from cooler weather to the mental boost it gives you heading into the holidays.

✨ How much time it takes to train for a 5K, 10K, half marathon, or full marathon (and tips to pick the right distance for your current season of life).

✨ Why running should add to your life—not take away from it—and how to keep the joy in training.

✨ Practical ways to choose your next race, stay consistent with strength training, and find accountability.

Whether you’re eyeing a Turkey Trot 5K, stepping up to a 10K, dreaming about your first half, or considering tackling 26.2, this episode will help you set realistic goals and finish the year strong.

💡 Remember: this is your race, your pace. The goal isn’t perfection—it’s growth, fun, and staying healthy in the busy middle season of life.

———

Links & Resources:

⭐ Join my FREE Fill up to Spill out fitness community ⁠https://docs.google.com/forms/d/e/1FAIpQLSc74TcoQhCJL58jZKz2VOjtYzr7eJaIXNxCSAL17sJ8A05gFA/viewform?usp=sf_link⁠

⭐ Check out BODi programs I love ⁠https://click-myl.ink/yc76kre9⁠

ALLISONS8BODI at check-out saves you 15%

👉 If you loved this episode, don’t forget to subscribe, share it with a friend or on social media tagging me @filluptospillout and leave a review.

Thank you so much for listening!

~Allison