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

Last week in episode 55, we talked about 5 practical tips to get ready for back to school. One of those tips was to schedule your runs, workouts, and self-care into your calendar so you can stay consistent even as life gets hectic. But we all know that just writing it down isn’t always enough. This week, we’re taking a deeper dive into how to protect that workout time when life gets busy—because when the sports schedules roll in, work commitments pile up, and family obligations take over, your running and fitness goals can easily slip to the bottom of your list.

In today’s episode, I’m sharing 5 strategies to help you prioritize and protect your workout time—no matter how chaotic life gets:

• Treat your runs like appointments. Block them on your calendar, color code them, and let your family know when you’ll be out the door.

• Stay flexible. Your favorite workout time won’t always be available—shift and adjust, and remember that something is better than nothing.

• Embrace short, effective workouts. Full-body workouts with minimal rest can pack a punch in 30 minutes or less.

• Combine family and fitness. Walk or run during your kid’s practice and show them that moms can be strong and healthy too.

• Remember your why and let go of guilt. Taking care of yourself isn’t selfish—it’s the best way to show up as a healthy, happy mom.

Next week’s episode is extra special—we’ll be celebrating 1 year of The Fill Up to Spill Out Podcast! I can’t wait to look back on what this year has brought and share what’s coming next.

Thank you so much for listening! Make sure you hit subscribe/follow, so you never miss an episode!

~Allison

Summer is winding down, and if you’re a mom in this middle season of life, you know what that means—back-to-school prep, fall sports, and a jam-packed calendar are right around the corner. Add in work, family life, and maybe even a training plan for your next race, and it can feel overwhelming.

In today’s episode, I’m sharing 5 practical things you can do right now to feel ready, calm, and organized as the school year kicks off. These tips will help you set your family up for success while protecting your own routines, goals, and sanity.

Here’s what we cover:

✅ How to reset family and personal routines before school starts

✅ Why decluttering and refreshing key spaces makes a big difference

✅ How to stock up and plan ahead for busy weeks

✅ The best way to organize calendars and keep everyone on track

✅ Why setting intentions for the season matters (and how to do it)

Back-to-school season doesn’t have to be chaotic! Let’s take some time to plan ahead so you can step into this season feeling prepared and intentional.

Links & Resources:

• Connect with me on Instagram: @filluptospillout