I'll Have Another with Lindsey Hein Podcast

For this episode in my Wellness One series, I sat down with Dr. Kurt Juergens, a chiropractor who’s spent 36 years treating runners and athletes. He’s worked on the USATF Olympic Trials sports medicine team (1992) and with the U.S. Men’s Clay Court Tennis Championships—and he’s run seven marathons himself. I came in with basic (and very real) questions: What exactly is happening when something “cracks”? Is it okay that I pop my kids’ backs? How does chiropractic help runners beyond the satisfying pop? We got into feet-as-foundation, why balance and hamstring flexibility matter more than you think, how kinesiology tape actually works, and when custom orthotics (that support all three arches) can change the chain reaction up your ankles, knees, hips, and back. If you’re curious about chiropractic but haven’t tried it (hi, it’s me), this one breaks it down without the overwhelm. Topics we cover Dr. Juergens’ 36 years in sports-focused chiropractic care What’s really happening when you hear the “pop” Safe vs. unsafe back-popping for kids Feet as the foundation: pronation, arches, orthotics Balance and hamstring flexibility for runners Kinesiology tape basics and postural taping When to add PT or imaging and how often to get adjusted Quick drills for runners and posture tips Media & resources mentioned Eternal — performance health plans: eternal.co (code ANOTHER10) Foot Levelers — custom three-arch orthotics (via providers): footlevelers.com Dr. Kurt Juergens — Chiropractic & Sports Rehab Center (Houston, TX) Kinesiology Tape MOBO Board — balance/foot stability tool Lindsey mentioned using Sponsors: Fringe Heals Use code “HEIN10” for 10% off! Foot Levelers Visit FootLevelers.com to find a provider near you, or email me at lindsey@sandyboyproductions.com or DM me on Instagram @lindseyhein626 and I will point you to the right contact. Eternal Use code another10 for 10% off at checkout at eternal.co and book your performance physical today. Check out Lindsey Hein’s training plans! Use code wellness for $10 off on any training plans!

I’m so excited to bring you this conversation with Julia Paternain on the I’ll Have Another Podcast today! Julia just placed third at the World Championships marathon in Tokyo, earning a bronze medal in only her second marathon. She represents Uruguay, trains in Flagstaff with McKirdy Trained, and is coached by Jack Polerecky. Julia ran 2:27:23 in that race, coming in as one of the last-ranked athletes in the field and leaving with a medal. We talk about her training, mindset, and the confidence it took to run her own race and finish on the podium. Top topics discussed Julia’s emotions and confusion at the finish line in Tokyo Handling the late hills and hot, humid conditions Fueling and hydration strategies with Maurten Race mindset: patience, pack dynamics, and not counting herself out From being ranked 288th to winning bronze — mental approach and confidence Processing the sudden media attention and national pride from Uruguay Her running journey: childhood in England, Penn State/Arkansas NCAA experience, injuries, and transition to Flagstaff Training now: mileage, long run workouts, and strength work with McKirdy Trained Goals for faster marathon and half marathon times, and thoughts on majors like London and Boston Media mentioned Books: The Ballad of Songbirds and Snakes, The Silent Patient TV/Film: One Tree Hill, 90210, The Hills, High Five (kids’ show) Support our Sponsors: Tailwind Nutrition — Endurance Fuel as all-in-one calories, electrolytes, and hydration; gentle on the stomach; code ANOTHER20 at tailwindnutrition.com. Previnex — Gut & Green Superfoods with clinically studied ingredients for digestion, immunity, longevity, and energy; also protein, joint supplements, multivitamins, Muscle Health. Codes you can use: LINDSEYSUPERFOODS when Gut & Green is in cart; otherwise ANOTHER or LINDSEYSTRENGTH for Muscle Health at previnex.com. Cornbread Hemp — THC seltzers and CBD/THC gummies; third-party tested; made in the USA. Code ANOTHER for 30% off at cornbreadhemp.com. CURE Hydration — No added sugar or dyes; electrolyte mix for adults and kids; non-GMO; FSA/HSA eligible. Use ANOTHER for 15% off at curehydration.com/another.

When I thought about putting together this wellness series, I knew I wanted to bring on my acupuncturist, Boris Bernadsky. Boris is a licensed acupuncturist and herbalist at City of Oaks Acupuncture. He focuses on pain, neurological, and autoimmune conditions and was inspired by his own healing journey. His practice combines traditional Chinese medicine with ongoing study of physiology to provide personalized, effective care. I first started seeing Boris in May for bursitis in my foot and Achilles tendonitis. I also asked if he could help with a strange itchy-arm condition I’ve dealt with every summer for over 10 years. Since then, he’s supported me not only with those issues, but also with nervous system regulation and anxiety. In this episode, Boris explains what acupuncture really is, what it can help with, and how it fits into traditional Chinese medicine. You’ll hear about herbs, dry needling, nervous system regulation, and why even a simple monthly visit can feel restorative. Topics we cover: My personal path to acupuncture and what has changed for me Acupuncture within traditional Chinese medicine: the core branches How needles work today vs historically, and what “qi” actually means Nervous system regulation, rest and digest, and ear points Herbal medicine: warming vs cooling herbs and customizing formulas Common conditions acupuncture treats well, and when PT or other care is better Dry needling compared to acupuncture What a session feels like: environment, cost, insurance, and community models Boris’s marathon training, fueling, and love of running Tea, coffee, and nervous system effects Choosing the right acupuncturist and the role of moderation in health Media and resources mentioned City of Oaks Acupuncture: cityofoaksacupuncture.com Books: He Who Fights With Monsters; Born to Run; Running with Sherman YouTube: “Ran to Japan” channel following Jake’s pro-running journey in Japan Events: Bolderthon marathon; Leadville burro race Fuel and gear mentioned: Tailwind, Huma gels, NOOGS, Brooks Tea site: Path of Cha (pathofcha.com) Support our sponsors: Eternal Use code another10 for 10% off at checkout at eternal.co and book your performance physical today. Check out Lindsey Hein’s training plans! Use code wellness for $10 off on any training plans! Cornbread Use the code Another at checkout for 20% off your order.

I was so happy to welcome Amanda Vestri back on the show! She’s one of my favorite athletes to follow—and one of the sweetest people—and I’m thrilled to watch her make her marathon debut this fall at the New York City Marathon. In this episode, Amanda shares the behind-the-scenes journey that led to this moment: from the disappointment of the canceled World Half Marathon Championships to choosing New York over Chicago for her debut, and how she’s embracing the challenge of the unknown. We talk about what it’s been like closing the chapter with ZAP Endurance (her training group), navigating training without a permanent team, fueling and long runs, and how the marathon is already helping her grow as an athlete. Amanda opens up about her strengths and struggles, what she’s still chasing on the track, and how she’s approaching this next step with a mindset of curiosity and joy. If you’re a fan of process-oriented training, women’s distance running, or just rooting for good people doing big things, this one’s for you. Follow Amanda on Instagram at @a_vestri and follow me at @lindseyhein626. Topics we cover: Amanda’s decision to debut the marathon at NYC The cancelation of the World Half Marathon Championships Closing the ZAP Endurance chapter Training solo and finding support Long runs, fueling, and race prep Watching Team USA women at Worlds Championship vs. time trial racing styles Her future goals on the track (including breaking 15:00!) Finding confidence through half marathons and road races Running as a lifelong practice, not just for competition Book talk and Ellen Hildebrand obsessions What Amanda’s loving lately: Welcome to the Beach Town by Susan Wiggs Anything by Elin Hilderbrand Lindsey recommends: Nora Goes Off Script and Summer Romance by Annabel Monahan Support our sponsors: Shokz Use code “ANOTHER” at checkout for a discount on your order Check out Lindsey Hein’s training plans! Cornbread Use the code “Another” at checkout for 20% off your order Tailwind Nutrition Use code “Another20” at checkout

Today on the Wellness Series, I’m joined by Dr. Carla DiGirolamo, a board-certified reproductive endocrinologist who focuses on female athletic performance and menopause health. She’s also a CrossFit Level 1 trainer, certified nutrition coach, and endocrine consultant for Eternal (the sponsor for this series!). We dig into what women’s performance endocrinology actually is, why many active women feel unseen in typical medical settings, and how to think about testing, training, fueling, and recovery through our reproductive continuum. We also get practical on perimenopause, hot flashes, bone health, strength work for runners, weighted vests, and a quick cortisol 101. What we talked about: How Dr. Carla blended endocrinology with sport to serve athletic women The athlete’s frustration in standard care and how to choose a provider who “gets” training and nutrition Hormone testing 101: test to answer a specific question, not “everything” Perimenopause basics: a 6–8 year transition, why it feels “chaotic,” and what to do first HRT vs hormone therapy: who needs replacement, who is treating symptoms, and risk/benefit basics Sleep, hot flashes, and why symptom relief can indirectly support body composition Bone health: fueling first, protein, heavy lifting, plyometrics, and running as load for bone Weighted vests: when they help, when they hurt, practical rules to use them safely Strength for runners: carving out on- and off-seasons, keeping a base, and using coaching wisely Body types, goals, and social media noise; Cortisol 101 and why recovery brings the gains Resources Mentioned: Provider directory: menopause.org (look for MSCP-credentialed clinicians) Community: Feisty Menopause and the Hit Play Not Pause ecosystem Reading: Stacy Sims’ books for nutrition and training guidance for active women Blog: Dr. Carla’s Athletic Aging blog on evidence-based training and menopause Eternal: eternal.co with code ANOTHER10 Support our sponsors: Eternal Use code another10 for 10% off at checkout at eternal.co and book your performance physical today. Lagoon Use the code “Lindsey” for 15% off your order

Hey friends, welcome to I’ll Have Another. Today I’m catching up with Emily Mackay, who just made her third World Championships team and is heading to Tokyo to race the 1500 for Team USA. Emily became an Olympian last year after placing second at the 2024 Olympic Trials, and she’s also an indoor bronze medalist from 2024. We talk about her rapid progression, that unforgettable 3:55 at the Trials, and what has changed since her move to Boulder and joining coach Pete Julian. Emily shares how she is building confidence, how she is approaching championship rounds, and what she’s focusing on as she steps onto the world stage again. If you enjoy the episode, please leave a rating and review. It helps more listeners find the show. Thanks for being here. Episode Topics: Tokyo travel strategy for a 13-hour flight Post-race sightseeing Engagement update and wedding planning timeline Race nails and pre-race rituals Worlds team count, medal goals, and mindset USA 1500 tactics and confidence in the kick Racing strategy vs. Nikki Hiltz and Diamond League reps 14:45 indoor 5K PR, skipping the USA 5K, indoor vs. outdoor Coaching change to Pete Julian, move to Boulder, training partners, speed-focused work Support our Sponsors: Lagoon Use the code “Lindsey” for 15% off your order Shokz Use code “ANOTHER” at checkout for a discount on your order Cure Hydration Go to CureHydration.com/another and use the code “another for 20% off your first order Foot Levelers Visit FootLevelers.com to find a provider near you, or email me at lindsey@sandyboyproductions.com or DM me on Instagram @lindseyhein626 and I will point you to the right contact. Check out Lindsey Hein’s training plans!

Hey friends! I’m kicking off a brand-new 10-part series on I’ll Have Another called The Wellness One, supported by our friends at Eternal. I wanted a space to look at whole-person health for runners and athletes — beyond splits and workouts — and bring in experts who can actually help us live, train, and feel better for the long haul. Today I’m joined by Dr. Heather McKee, a behavior change specialist who helps people “find joy in their healthy habits.” We get into why many motivated runners (hi, us!) still struggle with the “extras” like strength, mobility, recovery, nutrition, and medical check-ins — and how to finally make those stick. Heather explains how to connect habits to your own why so the motivation is “sticky,” what a minimum viable habit looks like in real life, and how to use flexible scaling instead of all-or-nothing thinking. We talk about “goal dilution,” the power of habit stacking, and how to become a “habit detective” using cues-routine-reward to bend unhelpful behaviors. I even share my own fidgety tendencies, and Heather offers a super practical re-route I’m going to try immediately. We wrap with three takeaways you can use today: Start with why — what does this change contribute to your life. Choose your minimum viable habit — the smallest version you’ll actually do. Scale flexibly — define 1–10 versions so the habit survives real life. Topics Discussed: What The Wellness One series is and why I’m doing it What Eternal offers and where it’s available Runners over-indexing training while neglecting recovery, strength, nutrition, and medical factors Intrinsic (“sticky”) motivation — starting with your personal why Minimum Viable Habit and consistency (the “one tooth” flossing idea) Goal dilution and focusing on one specific change at a time Flexible scaling (defining 1–10 versions so habits survive busy seasons) Habit loop: cue → routine → reward; becoming a “habit detective” Habit stacking and environment design to reduce friction Bending unhelpful habits (fidgets, nail/hair picking) and practical replacements Media Recommendations: Good Habits, Bad Habits — Wendy Wood Atomic Habits — James Clear Unreasonable Hospitality — Will Guidara Meditations for Mortals — Oliver Burkeman Support our sponsors: Previnex Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood Use the code “another” for 15% off OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus Eternal Use code another10 for 10% off at checkout at eternal.co and book your performance physical today.

Today on the podcast I’m talking with Krissy Gear — 2023 U.S. steeplechase champion, road mile champion, and fresh off a win at the NACAC steeplechase. She’s lining up for the Fifth Avenue Mile this weekend, so the timing of this conversation is perfect. I first met Krissy at the Sir Walter Mile in Raleigh, and I knew right away I wanted to have her on the show. She’s fun, curious, thoughtful, and one of the biggest cheerleaders for the people around her. In this conversation, Krissy opens up about her journey from Furman to Arkansas, how she found her way into the steeplechase, and what it’s been like to train on her own after leaving NAZ Elite. She talks candidly about navigating confidence, nerves, and the mental side of racing — plus what she’s learning about setting boundaries, keeping perspective, and building trust in herself. You’ll also hear some lighthearted stories — about her dog Miss Oat, her boyfriend Michael, running with her Flagstaff crew, and even playing Fortnite with friends. Krissy is genuine, honest, and refreshingly open about both the highs and the challenges of professional running. I know you’ll enjoy getting to know her just like I did. Topics Discussed: Miss Oat the dog and how having a dog in college shaped Krissy’s routine College experience during COVID and transitioning from Furman to Arkansas NACAC steeplechase win and what the small field was like Sir Walter Mile experience Relationship with her boyfriend (meeting story, running goals, Whole Foods job, RBF stereotype) Running history: pole vault beginnings, high school mile and state titles, progression to steeplechase Transition from NAZ Elite to training independently with Hayden Cox, contract structure, and HOKA details Mental side of racing: therapy, nerves vs. excitement, building confidence, and her sunflower timing quote Support our Sponsors: Tailwind Nutrition Use code “Another20” at checkout Shokz Use code “ANOTHER” at checkout for a discount on your order Cornbread Use the code “Another” at checkout for 20% off your order

Hey friends! I’ve got such a fun episode for you today. I’m joined by all three women who will represent Team USA in the marathon at the World Championships in Tokyo — and the coolest part is that they’re all sponsored by Brooks. Erika Kemp, Jess McClain, and Susanna Sullivan are each incredible athletes and returning guests to the show, and it felt so special to have them all together before they line up in Tokyo. We talk about their training, how they’re preparing for this world stage, and what it means to them to wear the Team USA kit. All three women bring such unique stories to the table — Erika with her breakthrough in Houston, Jess coming off her 2:22 at Boston, and Susanna balancing teaching with elite training. Their PRs are all within a minute of each other, so it’ll be exciting to see how the race plays out and if they can run together. The women’s marathon takes place on September 14th — mark your calendars so you can cheer on Erika, Jess, and Susanna! I can’t wait to watch and celebrate these finish line moments with them. If you enjoy this conversation, please take a minute to leave a quick rating and review — it helps more listeners find the show and keeps this community growing. Support our Sponsors: Lagoon Use the code “Lindsey” for 15% off your order Shokz Use code “ANOTHER” at checkout for a discount on your order Cornbread Use the code “Another” at checkout for 20% off your order Check out Lindsey Hein’s training plans!

Hi friends, welcome back to another episode of I’ll Have Another with Lindsey Hein. Today I’m talking with Rachel Tomajczyk. Rachel is a trail and mountain runner, and before that she was a standout steeplechaser, a six-time NCAA Division I All-American at Baylor University. After college, she ran professionally with ASICS Furman Elite, spent some time in Flagstaff training with Ryan Hall, and even coached in Lynchburg, Virginia. Now Rachel calls Williams, Arizona home, where she lives and trains. She’s sponsored by Merrell and has already built an impressive resume in the sub-ultra trail world, with multiple podium finishes including winning the USA Half Marathon Trail Championships in 2021. She’s also been second at the USA Mountain Championships, the USA Mountain Classic, and the USA Mountain Vertical Championship. Rachel brings so much positive energy and grit to the sport, and I can’t wait for you to hear more about her story, her training, and what’s ahead for her career. What we talked about: Cirque Series Race Recap and Atmosphere Golden Trail vs. Cirque Series and the Sub-Ultra Trail Scene High School and College Career (Nike Nationals, Steeplechase at Baylor, Six-Time All-American) Going Pro with Furman Elite, Injuries, and Eating Disorder Recovery Coaching at Liberty University and Early Professional Doubts Discovering Trail Running and First Big Trail Races Representing Team USA and Medaling at World Championships Mental Game, Sports Psychology, and Overcoming Downhill Fears Coaching with Wild Strides and Building Community with Grayson Murphy and Courtney Coppinger Sponsorships, Trail Challenges, and Wildlife Encounters Media Recommendations: Book: Run the Mile You’re In by Ryan Hall Support our Sponsors: BitchStick Go to Bitchstick.com and use the code “Lindsey” for 20% off your order Lagoon Use the code “Lindsey” for 15% off your order Geist Half Race Series Go to geisthalf.com and use the code “Another10” for $10 off any race distances. Previnex Use code “LindseySuperfoods” for 15% off if you purchase the Gut and Greens Superfood Use the code “another” for 15% off OR use code “LindseyStrength” for 15% off if you purchase their new Muscle Health Plus Cure Hydration Go to CureHydration.com/another and use the code “another for 20% off your first order