In this episode, host Letty sits down with Angela M. Sterious, a dual-certified family and psychiatric mental health nurse practitioner with over 30 years of medical experience, to tackle a crucial but often ignored aspect of women’s health: menopause and its hidden impact on bone density. Angela breaks down the biological changes that occur as women age, highlighting how the dramatic drop in estrogen during perimenopause and menopause leads to rapid bone loss. Designed especially for runners and active individuals aged 35 and up, this conversation sheds light on why early awareness and proactive lifestyle shifts are essential for maintaining a long, thriving "health span".

Listeners will learn practical, non-pharmaceutical strategies to protect their skeletal systems, including the critical role of clean nutrition, high protein intake, and targeted vitamin supplementation. Angela explains how the high-impact nature of running, combined with heavy weight training and "exercise snacks" like deadlifts, naturally stimulates bone growth and prevents dangerous fragility fractures. The episode also demystifies hormone replacement therapy, discusses necessary blood work panels, and empowers women to take charge of their health so they can continue running strong for decades to come.

In this episode, Letty sits down with Claire Boyce to explore the mental side of running that often gets overlooked. From imposter syndrome and comparison to consistency, burnout, and identity, this conversation goes beyond training plans and pace to uncover what it really means to become—and stay—a runner. They dive into how to handle setbacks, reframe slower seasons, use running as a tool for processing stress, and build a more resilient, flexible mindset that carries over into everyday life. If you’ve ever questioned whether you’re “doing enough” or struggled to stay consistent, this episode will hit home.

Our guest can be found here: https://www.instagram.com/upwardsports/

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• Our website: https://www.marathonjournal.com

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In this episode of the Marathon Running Podcast, Letty and Ryan break down the historic sub-2 hour breakthrough in London and, more importantly, how you can apply those same elite strategies to your own training. We translate the performances of Sabastian Sawe and Yomif Kejelcha into actionable "Middle-of-the-Pack" mechanics to help you become a faster, more efficient runner.

We discuss the specific "how-to" steps behind these world records:

• Mastering the Negative Split: Why Sabastian Sawe’s 59:01 second half proves that "banking time" early is a trap that depletes your glycogen 30% faster.

  
  

• The Bicarb Blueprint: How the new "Bicarb System" technology manages muscle acidity (the "burn") and how amateur runners can benefit from high-pH buffering.

  
  

• Aggressive Fueling: Why the 120g/hour carb standard is the new benchmark and how to "train your gut" to handle more fuel without GI distress.

  
  

• Mental Drafting & Stretch Goals: How to use "London energy" to reframe your psychological limits and use pace groups to handle the "mental math" of racing.

  
  

If you’ve been stuck at the same marathon time for years, this episode is your guide to reframing what your body is actually capable of achieving. We move past the flashy headlines to give you the technical gear, fueling, and pacing tips used by the fastest humans on Earth.

We are launching a brand-new Thursday segment: "Your Story, Your Why". We are moving beyond the elite news to share the relatable stories of everyday runners in our community.

• Want to be featured? Email Letty at letty@marathonjournal.com.

  
  

• Our website: https://www.marathonjournal.com

  
  

• Instagram: https://www.instagram.com/runningpodcast

  
  

• YouTube: https://youtube.com/@marathonjournal

  
  

• Follow us on Strava: https://www.strava.com/athletes/30798607

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