Welcome to Post Run High

Inside Troian’s Home & Architectural Digest

Becoming a Runner Through Her Dad

Movement, Parenting & Growing Up Active

Sports, Dance & Finding Confidence

Growing Up in Hollywood & Choosing Acting

Booking Spencer Hastings

PLL Fame & Fan Reactions

Imposter Syndrome on PLL

Life After PLL

Leading On Call

Troian on Directing

Directing Her First PLL Episode

Growing Through New Directing Work

Patrick’s PLL Casting Story

Reuniting After Their Breakup

Working Together on Set

The Awkwardness of Love Scenes

How Troian Bellisario became Spencer Hastings in Pretty Little Liars.

This week we sit down with Pretty Little Liar's star, Troian Bellisario, who shares how she never expected to land the role of Spencer Hastings—but the moment she stepped into the audition room, everything changed. She opens up about the challenges of navigating early success, battling imposter syndrome, and the pressure of stepping into a role beloved by book fans. Troian also shares insights into life after PLL, her experience on, “On Call,” and her transition into directing. She gets candid about working alongside her husband, Patrick J. Adams, including the unique challenges of watching each other in intimate scenes, and shares what’s next on the horizon.

Post Run High Instagram: https://www.instagram.com/postrunhigh/

Kate Mackz YouTube: https://www.youtube.com/@KateMackz

Kate Mackz Instagram: https://www.instagram.com/katemackz/

How Troian Bellisario became Spencer Hastings in Pretty Little Liars.
This week we sit down with Pretty Little Liar's star, Troian Bellisario, who shares how she never expected to land the role of Spencer Hastings&mdash;but the moment she stepped into the audition room, everything changed. She opens up about the challenges of navigating early success, battling imposter syndrome, and the pressure of stepping into a role beloved by book fans. Troian also shares insights into life after PLL, her experience on, &ldquo;On Call,&rdquo; and her transition into directing. She gets candid about working alongside her husband, Patrick J. Adams, including the unique challenges of watching each other in intimate scenes, and shares what&rsquo;s next on the horizon.
Post Run High Instagram: <a href="https://www.instagram.com/postrunhigh/">https://www.instagram.com/postrunhigh/</a>
Kate Mackz YouTube: <a href="https://www.youtube.com/@KateMackz">https://www.youtube.com/@KateMackz</a>
Kate Mackz Instagram: <a href="https://www.instagram.com/katemackz/">https://www.instagram.com/katemackz/</a>

Post Run High features conversations with high-performing founders, athletes, artists, health and science experts, and leaders about what it really takes to succeed. Through honest, post-movement conversations, guests share how they’ve navigated challenges, built resilience, and used movement as a tool for clarity, discipline, and growth. Each episode explores the mindset behind performance — what keeps people going when things get hard — and offers tangible advice listeners can apply in their everyday lives.

Post Run High features conversations with high-performing founders, athletes, artists, health and science experts, and leaders about what it really takes to succeed.&nbsp;Through honest, post-movement conversations, guests share how they&rsquo;ve navigated challenges, built resilience, and used movement as a tool for clarity, discipline, and growth.&nbsp;Each episode explores the mindset behind performance &mdash; what keeps people going when things get hard &mdash; and offers tangible advice listeners can apply in their everyday lives.
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Post Run High

Post Run High is a podcast about honest conversations that happen when people slow down and let their guard drop.

Hosted by Kate Mackz, the show brings together founders, creators, athletes, artists, and thinkers to talk about performance, identity, pressure, and the moments that shape who we become. Recorded after a run, walk, or shared movement, these conversations tap into the clarity that often comes when the body is tired and the mind is open.

This isn’t a show about success on paper. It’s about what people carry behind the scenes — how they cope with doubt, navigate change, stay disciplined, and keep going when things get hard. Post Run High is a space for reflection, perspective, and real insight you can take into your own life.

Post Run High is a podcast about honest conversations that happen when people slow down and let their guard drop.
Hosted by Kate Mackz, the show brings together founders, creators, athletes, artists, and thinkers to talk about performance, identity, pressure, and the moments that shape who we become. Recorded after a run, walk, or shared movement, these conversations tap into the clarity that often comes when the body is tired and the mind is open.
This isn&rsquo;t a show about success on paper. It&rsquo;s about what people carry behind the scenes &mdash; how they cope with doubt, navigate change, stay disciplined, and keep going when things get hard. Post Run High is a space for reflection, perspective, and real insight you can take into your own life.

Post Run High with Kate Mackz

Troian Bellisario: Her Unexpected Journey on Pretty Little Liars

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/b107fd9f-02be-4155-b4a6-b2b300f1f272/transcript

Understanding Glucose and Its Effects

Jesse's Journey into Glucose Research

The Truth About Glucose and Our Bodies

The Effects of Glucose Spikes

Using Glucose Monitors for Tracking

The Importance of Balanced Glucose for Weight

Cultural Differences in Glucose Management

Debunking the Diabetes Myth

Five Practical Tips for Glucose Management

The Impact of Food Order on Glucose Spikes

Coffee and Glucose Spikes

Navigating Grocery Stores and Healthy Choices

Jesse's Typical Grocery Shopping List

The Effects of Stress on Glucose Levels

Exercise and Glucose Management

Pregnancy and Glucose Management

The Four Pillars of Pregnancy Nutrition

The Importance of Glucose Management

The Critical Role of Choline in Brain

Protein: Building Blocks for Baby's Growth

Omega-3 Fatty Acids: Brain Power for Babies

Pregnancy as a Critical Window of Opportunity

Navigating Morning Sickness and Nutrient

PCOS, Insulin, and Fertility

The Glucose Connection to Alzheimer's and

Debunking Glucose Myths and Misconceptions

We’ve been told that blood sugar only matters if you have diabetes — but that’s not true.

Biochemist and bestselling author Jessie Inchauspé (known as the “Glucose Goddess”) joins Kate to explain why blood sugar spikes affect energy, cravings, hormones, fertility, aging, and long-term health — even if you’re otherwise healthy.

Jessie breaks down the simple science behind glucose and shares practical hacks that can help stabilize blood sugar, reduce cravings, and improve energy throughout the day.

They also talk about how blood sugar impacts pregnancy, PCOS, exercise performance, and why many foods marketed as “healthy” may actually be causing glucose spikes.

If you’ve ever felt tired after eating, struggled with sugar cravings, or wondered why nutrition advice keeps changing — this conversation explains what’s really happening inside your body.

In this episode you’ll learn:

• The biggest myth about blood sugar and metabolism
• The 5 simple hacks that can reduce glucose spikes
• Why food order can dramatically change your energy levels
• The surprising truth about oat milk, fruit juice, and “healthy” foods
• How blood sugar impacts cravings, fatigue, and weight gain
• The connection between glucose, PCOS, fertility, and pregnancy
• Why walking after meals can improve metabolic health
• How muscle, stress, and sleep affect blood sugar levels

About Jessie:

Jessie Inchauspé is a French biochemist and the author of the bestselling books Glucose Revolution and The Glucose Goddess Method. Through her research and content, she translates complex metabolic science into simple habits that millions of people use to improve their health.

We&rsquo;ve been told that blood sugar only matters if you have diabetes &mdash; but that&rsquo;s not true.
Biochemist and bestselling author Jessie Inchausp&eacute; (known as the &ldquo;Glucose Goddess&rdquo;) joins Kate to explain why blood sugar spikes affect energy, cravings, hormones, fertility, aging, and long-term health &mdash; even if you&rsquo;re otherwise healthy.
Jessie breaks down the simple science behind glucose and shares practical hacks that can help stabilize blood sugar, reduce cravings, and improve energy throughout the day.
They also talk about how blood sugar impacts pregnancy, PCOS, exercise performance, and why many foods marketed as &ldquo;healthy&rdquo; may actually be causing glucose spikes.
If you&rsquo;ve ever felt tired after eating, struggled with sugar cravings, or wondered why nutrition advice keeps changing &mdash; this conversation explains what&rsquo;s really happening inside your body.
<hr data-start="1471" data-end="1474">
In this episode you&rsquo;ll learn:
&bull; The biggest myth about blood sugar and metabolism &bull; The 5 simple hacks that can reduce glucose spikes &bull; Why food order can dramatically change your energy levels &bull; The surprising truth about oat milk, fruit juice, and &ldquo;healthy&rdquo; foods &bull; How blood sugar impacts cravings, fatigue, and weight gain &bull; The connection between glucose, PCOS, fertility, and pregnancy &bull; Why walking after meals can improve metabolic health &bull; How muscle, stress, and sleep affect blood sugar levels
<hr data-start="2015" data-end="2018">
About Jessie:
Jessie Inchausp&eacute; is a French biochemist and the author of the bestselling books Glucose Revolution and The Glucose Goddess Method. Through her research and content, she translates complex metabolic science into simple habits that millions of people use to improve their health.

Why You're Always Tired, Hungry & Craving Sugar | The Glucose Expert

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/d010048a-1260-4695-8610-b40800334b79/transcript

From Farm Kid to Elite Performance Coach

 The Basics Beat Every Supplement

Coaching Athletes Who Won't Quit Vices

The #1 Health Principle: Just Move

Building a Routine You'll Stick To

Why Optimizing for Right Now Matters

Exercising During Pregnancy: What's Safe

Fat Loss Gone Wrong

Why AI Coaching Programs Are Failing

VO2 Max: What Women Need to Know

Training for a Marathon After Baby

Do Women Need Different Training?

The Bone Crisis Nobody Talks About

Sleep Is Your Biggest Health Lever

Stop Obsessing Over Your Sleep Score

The Free Bedroom Fix for Better Sleep

Andy's Final Takeaways

If you've ever felt like most health and fitness advice wasn't built for your life, you're right. Dr. Andy Galpin is one of the world's leading exercise physiologists, and in this conversation, he gives you the science that actually applies to women: through your 20s, 30s, 40s, pregnancy, postpartum, and beyond.

Kate asks him to coach her directly — five and a half months pregnant, building a company, and planning to run the New York City Marathon postpartum with only 12 weeks of training.

After this episode, you will know:
Why young women are in a silent bone density crisis — and the window when you can still reverse it
How poor sleep is quietly destroying your ability to perform, recover, and stay lean
Why training harder is often the exact reason you're not seeing results
What elite athletes actually do that costs nothing — and that most people skip
How to train safely and stay strong through pregnancy, postpartum, and every decade after

If you've ever felt like most health and fitness advice wasn't built for your life, you're right. Dr. Andy Galpin is one of the world's leading exercise physiologists, and in this conversation, he gives you the science that actually applies to women: through your 20s, 30s, 40s, pregnancy, postpartum, and beyond.
Kate asks him to coach her directly &mdash; five and a half months pregnant, building a company, and planning to run the New York City Marathon postpartum with only 12 weeks of training.
After this episode, you will know:
<ul>
<li>Why young women are in a silent bone density crisis &mdash; and the window when you can still reverse it</li>
<li>How poor sleep is quietly destroying your ability to perform, recover, and stay lean</li>
<li>Why training harder is often the exact reason you're not seeing results</li>
<li>What elite athletes actually do that costs nothing &mdash; and that most people skip</li>
<li>How to train safely and stay strong through pregnancy, postpartum, and every decade after</li>
</ul>

What the Science Actually Says About Women's Health | Dr. Andy Galpin

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/501774f7-ff2a-4368-a4b3-b401013db3b5/transcript

Kylan Darnell went from a town of 1,500 people in rural Ohio to 200,000 followers in a single day — and nobody was more shocked than her. In this episode, the University of Alabama senior, Rush Talk icon, and former Miss Ohio Teen USA gets real about what overnight fame actually costs, why being a perfectionist nearly broke her, and how she rebuilt her confidence from the inside out.

We get into the hidden pressure of being a public figure on a college campus, what it was like watching her sister and mom join her online, the sorority call that devastated her during 2025 Bama Rush, making $100K in a month as a college student, and why dropping the perfect version of herself was the best thing she ever did.

Plus — Kylan teases what's coming next for the Darnell family, her move to New York, and her future in sports broadcasting.

In this episode we cover:
Going from 1,500 people in rural Ohio to 200K followers overnight
The hidden pressure of being famous on a college campus
Making $100K in a month as a college student
The 2025 Bama Rush call that devastated her
Why perfectionism was crippling her
Her sister Izzy and Mama T joining her online
What's next — New York and sports broadcasting

Kylan Darnell went from a town of 1,500 people in rural Ohio to 200,000 followers in a single day &mdash; and nobody was more shocked than her. In this episode, the University of Alabama senior, Rush Talk icon, and former Miss Ohio Teen USA gets real about what overnight fame actually costs, why being a perfectionist nearly broke her, and how she rebuilt her confidence from the inside out.
We get into the hidden pressure of being a public figure on a college campus, what it was like watching her sister and mom join her online, the sorority call that devastated her during 2025 Bama Rush, making $100K in a month as a college student, and why dropping the perfect version of herself was the best thing she ever did.
Plus &mdash; Kylan teases what's coming next for the Darnell family, her move to New York, and her future in sports broadcasting.
In this episode we cover:
<ul>
<li>Going from 1,500 people in rural Ohio to 200K followers overnight</li>
<li>The hidden pressure of being famous on a college campus</li>
<li>Making $100K in a month as a college student</li>
<li>The 2025 Bama Rush call that devastated her</li>
<li>Why perfectionism was crippling her</li>
<li>Her sister Izzy and Mama T joining her online</li>
<li>What's next &mdash; New York and sports broadcasting</li>
</ul>

The Hidden Price of Going Viral in College | Kylan Darnell

https://api.omny.fm/orgs/e73c998e-6e60-432f-8610-ae210140c5b1/clips/ad4c8ef0-b1aa-4051-9419-b3fa010660e3/transcript

Troian Bellisario: Her Unexpected Journey on Pretty Little Liars

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