here are 10 practical best practices to avoid overeating (simple and actually doable):

1. Eat enough protein at each meal
   Protein helps keep you full longer and reduces cravings later. Think eggs, Greek yogurt, chicken, fish, beans, tofu, etc.
2. Don’t skip meals
   Skipping breakfast or lunch can backfire and lead to overeating at night.
3. Slow down when eating
   It takes about 20 minutes for your brain to register fullness. Put the fork down between bites if needed.
4. Drink water before meals
   Sometimes thirst feels like hunger. Try a glass of water 20–30 minutes before eating.
5. Prioritize whole foods
   Foods high in fiber (fruit, vegetables, oats, potatoes, rice, beans) tend to be more filling than ultra-processed snacks.
6. Don’t eat straight from the bag/container
   Portion snacks onto a plate or bowl so you know how much you’re actually eating.
7. Manage your environment
   Keep trigger foods out of immediate reach and make healthier options easier to grab.
8. Get enough sleep
   Poor sleep increases hunger hormones and cravings for high-calorie foods.
9. Identify emotional eating triggers
   Stress, boredom, and anxiety can drive overeating. Ask: Am I physically hungry or emotionally triggered?
10. Use the 80% full rule
    Stop eating when you feel satisfied—not stuffed. You can always eat more later if you’re truly still hungry.

Bonus ultra-runner tip:
After long runs, have a recovery meal ready. Many runners accidentally under-fuel after training and then binge later because they waited too long to eat.

runningmileschd@gmail.com

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/

A huge thank you to Bill Wiedemann, Founder & President of Lumara Systems, for joining the podcast and sharing his expertise on the science and technology behind red light therapy.

Bill did an outstanding job educating our audience on how red light therapy works, what separates high-quality devices from underpowered products, and the importance of engineering, wavelength accuracy, LED coverage, and performance. We appreciate Bill taking the time to help listeners better understand how to evaluate red light therapy products and make informed decisions when investing in their health, recovery, and wellness.

If you're interested in recovery, inflammation support, skin health, performance optimization, or learning more about the science behind red light therapy, this is an episode you won't want to miss.

Top 10 Takeaways from This Episode

1. Red light therapy is rooted in real science and research, including studies that trace back to NASA's work with plant growth and light exposure.
2. Not all red light therapy devices are created equal. Engineering, power output, wavelength accuracy, and LED placement matter.
3. Coverage is one of the most overlooked factors in red light therapy effectiveness.
4. Many LED masks on the market have significant spacing between LEDs, resulting in uneven treatment areas.
5. Lumara's VISO FDA-Certified Red Light Therapy Mask was designed with 470 micro-LEDs to provide more complete and consistent facial coverage.
6. Professional-grade performance was a major focus in the development of Lumara products.
7. Wavelength accuracy plays an important role in delivering the intended therapeutic benefits.
8. Red light therapy applications extend beyond skincare and may support recovery, wellness, inflammation management, and overall health optimization.
9. Full-body systems such as the Illuminate V2 provide broader treatment options for users seeking whole-body benefits.
10. The future of red light therapy continues to grow as research expands and more people seek evidence-based wellness solutions.

Products Mentioned During the Episode

• VISO FDA-Certified Red Light Therapy Mask
• Illuminate V2 Full-Body Panel
• Lumara PRO Clinical Multi-Wavelength System

Connect with Lumara Systems

Website:
https://lumarasystems.com

Instagram:
https://www.instagram.com/lumarasystems/

Facebook:
https://www.facebook.com/Lumarasystems/

Thank you again to Bill Wiedemann and the entire Lumara Systems team for joining us and sharing valuable insights into the science, technology, and future of red light therapy.

A 100-lb weight loss goal is achievable, but the safest and most sustainable approach is long-term: usually 12–24 months depending on your starting weight, training history, recovery, and nutrition consistency.

A good setup combines:

• walking for calorie expenditure and recovery
• running for fitness and endurance
• strength training to preserve muscle
• moderate calorie deficit
• sleep and recovery

Aim for:

• 1–2 lbs/week on average

That typically requires:

• ~500–1,000 calorie daily deficit from food + activity combined

Faster loss often increases:

• injury risk
• muscle loss
• burnout
• rebound weight gain

Goal: build consistency and avoid injury.

• 5–7 days/week
• Start: 30–45 min/day
• Build toward: 8,000–12,000 steps/day

3 days/week:

• Run/walk intervals initially if needed
• Example:
• Progress gradually toward:

3 days/week full body:

• squats
• lunges
• deadlifts
• pushups
• rows
• overhead press
• planks

Focus:

• 2–3 sets
• 8–12 reps
• progressive overload

• 10 min/day
• hips, calves, ankles, thoracic spine

Build toward:

• 150–300 min/week moderate cardio
• or combination of running + brisk walking

Eventually:

• 15–25 miles/week if tolerated
• mostly easy pace

Avoid increasing:

• mileage
• pace
• long run

all at once.

Critical for muscle retention.

Target:

• 0.7–1.0 g protein per lb of goal body weight

Good sources:

• chicken
• fish
• Greek yogurt
• eggs
• tofu
• protein shakes

A moderate deficit works best.

Typical approach:

• Calculate maintenance calories
• Subtract 500–750/day initially

Avoid crash dieting.

Prioritize:

• lean protein
• vegetables
• fruit
• potatoes/rice/oats
• healthy fats
• high-fiber foods

Limit:

• liquid calories
• ultra-processed snacks
• binge/restrict cycles

Especially important if running regularly.

Lifting helps:

• preserve metabolism
• maintain muscle
• improve running economy
• reduce loose-skin appearance
• improve long-term maintenance

Compound lifts are most effective:

• squat patterns
• hinge patterns
• pushing
• pulling
• carries

• Sleep: 7.5–9 hours
• 1–2 easier days weekly
• Deload every 6–8 weeks if training hard

Progress is rarely linear.

• running too hard too often
• eating too little
• skipping strength training
• weighing daily and panicking
• trying to “earn” food through exercise
• increasing mileage too quickly

The most effective combination for large weight loss is usually:

1. daily walking
2. moderate calorie deficit
3. strength training
4. gradual running progression
5. consistency over intensity

If you want, I can also build:

• a beginner-to-ultra-running weight loss roadmap
• a detailed weekly gym/running schedule
• a calorie/macronutrient target
• a home-gym-only version
• a plan tailored to your current weight, height, and fitness level

Core targetsWeight loss paceWeekly training structurePhase 1: Foundation (Weeks 1–8)WalkingRunningStrength trainingMobilityPhase 2: Fat-loss acceleration (Months 3–8)Weekly exampleDayTrainingMonStrength + walkTueEasy runWedStrength + incline walkThuIntervals or tempo runFriStrength + recovery walkSatLong walk or long easy runSunEasy walk/restCardio goalsRunning progressionNutrition frameworkProteinCaloriesFood qualityHydrationStrength training matters more than most people thinkRecovery targetsRealistic timelineTimeExpected Loss3 months12–25 lbs6 months25–45 lbs12 months50–90 lbs18–24 months100 lbsCommon mistakesBest strategy for long-term success

runningmileschd@gmail.com

https://teamrunrun.com/coach/josh-sain-raleigh-running-coach/