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

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⭐️ 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