You’re working out hard, barely eating, and STILL feel like your body’s working against you (and yep, you’re still bingeing). Sound familiar? This episode is a game-changer. Dr. Angie Brown joins Kelly to reveal what’s really going on with exercise and perimenopause — and why the things you think you *shouldn’t* do, is exactly what may be missing. 

Why Running Isn’t Punishment and Rest Days Are Your Superpower (No, Seriously)

Okay, picture this: you roll out of bed, your cortisol levels already throwing a mini rave, and you decide today’s the day you’re going to beat your personal best on an empty stomach because #grind.

Sound familiar? Don’t worry — you’re not alone. In fact, Dr. Angie Brown and I are here to stage a friendly (and slightly dramatic) intervention. 🍕👟

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Meet Dr. Angie Brown: Physical Therapist, Running Coach, Hormone Whisperer

First, let’s set the scene. Dr. Angie Brown, doctor of physical therapy, runner, women’s health specialist, and certified “please stop trying to kill yourself with HIIT” advocate, joined me on the pod. And let me tell you, she’s seen it all — the injuries, the food fears, the fasted workouts that leave you feeling like a dying cactus.

(Also, her husband ran a 100-mile race for fun. I can’t even drive that far without needing a snack.)

80% of Runners Get Injured… And It’s Not Because You’re Getting “Old”

You know those moments where you’re two miles into a run, and suddenly your knees and hips are writing angry Yelp reviews about your life choices? Not normal, friend.

Dr. Angie dropped the stat bomb: over 80% of runners get injured. But spoiler alert — it’s usually not age or bad luck. It’s bad habits: overtraining, under-fueling, pretending sleep is optional, and thinking your 20-year-old self’s diet from 2005 will still work in your 40s. (Spoiler: it won’t.)

Perimenopause and Menopause: The Plot Twist No One Told You About

Did you know menopause is about way more than hot flashes and sticking your head in the freezer? (Though, relatable.)

Estrogen — our BFF hormone — keeps our bones, muscles, heart, and brains happy. When it leaves the chat, everything from brain fog to random joint pain becomes your new, very unwelcome, roommate.

And no, your doctor probably didn’t tell you. Turns out, even medical professionals get about one sad little slideshow on this life-altering topic.

Why “Just Eat Less and Workout More” is the Worst Advice Ever

Listen up, diet culture survivors: restricting calories, hitting HIIT six days a week, and skipping meals is not your comeback tour. It’s your fast track to exhaustion, hormone chaos, and permanent rage toward innocent treadmills.

If you’re wondering why you’re doing “everything right” and still feeling puffy, cranky, and ready to nap for 12 years, it’s because cortisol has taken over your body like a hormonal Godzilla.

And guess what helps? Rest. Food. Sleep. (Groundbreaking, I know.)

Fasted Workouts? More Like “Fasted Fainting Spells”

Here’s the tea: working out on an empty stomach in the morning is basically an open invitation to elevated cortisol and muscle breakdown. You’re not burning fat. You’re just making your muscles sad.

Dr. Angie confirmed it: eat something before your workout. Even 150–200 calories makes a difference. Your muscles are not fueled by vibes and good intentions. They need actual food.

(And no, coffee doesn’t count as breakfast. I asked.)

Running to Punish Yourself? Time to Break Up

True story: I once signed up for a half-marathon mid-binge because I thought it would “fix” me. (Plot twist: it didn’t. I ended up injured, cranky, and bribing my husband with brunch instead of finishing my training.)

Dr. Angie shared that so many women treat running like a punishment: “Eat the cake, now pay the price!” NO. STOP.

Running isn’t penance for eating food. It’s a celebration of what your body can do when it’s properly fueled, rested, and loved on.

The New Rules of Running (That Actually Keep You Healthy)

✅ Start small: Walk. Then maybe jog. Then maybe jog a little longer.

✅ Fuel yourself before and after: No more running on dreams and granola bar crumbs.

✅ Rest days = muscle growth days: Rest is where the magic happens, not during the last 15 minutes of your death sprint.

✅ Walking during a run doesn’t disqualify you from being a “real runner.” (P.S. Dr. Angie’s husband walked during his 100-mile race. You’re doing fine, sweetie.)

✅ Define success by how you feel, not by how exhausted you are.

Final Pep Talk

You don’t have to earn your food. You don’t have to exercise until you collapse. You don’t have to destroy your body to prove you’re “dedicated.”

You are already enough. You’re already a runner (even if your “run” includes a lot of walking breaks and mental pep talks). You deserve to eat, rest, and move because you love your body — not because you’re trying to punish it.

So… let’s retire the “no pain, no gain” nonsense and replace it with “more snacks, more naps, more joy.” Deal? 🥳

Want more from Dr. Angie?
Check out her podcast Real Life Runners, find her on Instagram @RealLifeRunners, or her women’s health account @dr.angiebrown.

Go forth, friend — fuel up, run free, and maybe book that massage you’ve been thinking about. You earned it. 😉

Follow me for daily tips on Instagram! @kellylwellness

Are you ready to stop overeating and finally be in control around food? Watch my FREE training How to Stop Binge Eating (Without Cutting Out Your Favorite Foods) to learn how it’s possible!