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

Summer is sadly over, and I’m feeling all the feelings — from plantar fasciitis frustration to the bittersweet milestones of raising teens. This week, I’m getting REAL about what’s been going on in life lately: the ups, the lows, the “where-did-the-time-go” moments, and the challenges of staying on track when life feels a little overwhelming.

But we’re also getting practical. I’m sharing 5 simple daily micro-habits that help me keep my home running smoothly during busy seasons — so I can still make time for my runs, workouts, and self-care. These are quick, doable routines that don’t require hours of cleaning but make a big difference in calming the chaos.

In this episode, you’ll hear:

• Why this summer felt way too short (and how that hit me as a mom of teens)

• An honest update on my plantar fasciitis and how I’m navigating it

• The emotional side of big parenting milestones like driver’s licenses and high school

• How a simple, thoughtful text reminded me of the power of mom-to-mom support

• 5 micro-habits you can start today to keep your home in order and make more time for you

Whether you’re feeling behind on routines, buried in laundry, or just in need of some encouragement, this episode is a mix of heart and helpful tips.

📩 I’d love to hear your own micro-habits! Send me a message over on Instagram @filluptospillout.

Thank you SO much for listening!

~Allison

Welcome to a very special episode of The Fill Up to Spill Out Podcast — we’re celebrating a HUGE milestone today… our first birthday! 🥳

One year ago this week, I hit record with a little pink microphone, a big dream, and no idea if anyone would ever listen. But you did — and for that, I’m beyond grateful. Today, we’re not just celebrating downloads or numbers. We’re celebrating consistency, courage, and not giving up, even when it would’ve been easier to quit.

In this episode, I’m reflecting on:

✨ The messy beginnings and what I’ve learned over 57 episodes

✨ Why staying consistent mattered more than being perfect

✨ What it means to be in the top 1% of podcasts

✨ My most downloaded episodes and your listener favorites

✨ Whether I’ll ever do interviews — and why I love solo episodes

✨ A peek at what’s ahead this fall

THANK YOU for being part of this journey. Your messages, shares, and support have made this podcast what it is today. I hope each episode continues to fill your cup, inspire you, and remind you that it’s never too late to chase your dreams.

💬 Have feedback or ideas? Send me a message on Instagram @filluptospillout

🎧 Top Episodes Mentioned in This Episode:

• Ep 49: Travel Tips for Summer, Races & Beyond

• Ep 50: Grandma’s Marathon Race Recap

• Ep 6: How My Husband Inspired Me to Run My First Marathon

• Ep 45: 10 Things 5–7 Hour Marathoners Have to Think About That Faster Runners Don’t

🎉 Cheers to one full year of showing up! Thank you so much for listening!

~Allison