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TitreDateDurée
236 Reversing Histamine Intolerance with Dr. Meg Mill30 May 202400:42:18

As someone who is currently diving deep into all things gut health-related, I am really excited to invite Dr. Meg Mill on today’s episode.

Dr. Meg is a Functional Medicine Practitioner, author and speaker and you might remember her from episode 195 on Hormones and Headaches.

So when she reached out about today’s topic, I was instantly interested.

Especially because symptoms of mast cell activation can impact the skin with hives, rashes, or itching, the GI tract with diarrhea, bloating, nausea, and general body symptoms like fatigue, brain fog, coughing, and inflammation.

Basically, it’s a lot.

So if you’re someone who seems to struggle with a variety of symptoms that don’t fall under one umbrella, I know you’ll find our conversation super insightful.

Enjoy my conversation with Dr. Meg Mill!

You’ll learn:

  • Symptoms of histamine intolerance and mast cell activation
  • All about histamines and how they can impact the body (beyond hay fever)
  • The role estrogen and progesterone play in histamine levels (and can contribute to migraines and mood swings)
  • Gut health strategies to manage histamine intolerance to reduce symptoms
All the links:


Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

235 Ozempic, Wegovy and Understanding Weight Science with Ragen Chastain16 May 202400:41:37

Today I’m joined by Ragen Chastain - a remarkable speaker, writer, and thought leader in weight science, weight stigma, and health. 

With all the talk about Ozempic and Wegovy, I knew we needed to do a deep dive here on the Body Nerd Show Podcast and have an expert to guide us through. 

And Ragen 100% delivered on both fronts. 

Whether you're curious about these medications, interested in weight science, or simply looking to expand your knowledge, this episode offers valuable insights and perspectives. 

As I've said on the show time and time again - my goal is to provide you with as much information as possible so you can make an informed decision for yourself. 

So enjoy today’s episode with Ragen Chastain!

You’ll learn:

  • How Ozempic and Wegovy (Semaglutide a GLP-1 receptor agonist) work
  • The intersection of weight science, weight stigma, and healthcare
  • How Big Pharma manipulates language and research
  • And why we need a shift towards informed-consent healthcare that’s NOT swayed by marketing dollars
All the links:

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

 

226 Can Blue Light Blocker Glasses Prevent Migraines?30 Nov 202300:12:19

Can blue light blocking glasses help prevent migraines? For many people who suffer from migraines, sensitivity to light (aka photophobia) is a debilitating piece of the migraine experience.

To answer this question, we have to understand a little bit more about how your eyes work, the role blue light plays, and the nerdiest of nerdy cells in your eye - ipRGCs.

While the science might not have definitive proof on blue light blockers and migraines, I know there are many people who have found blue light-coated lenses to be super helpful. But do they actually work and are they worth it?

So whether you're a seasoned migraine warrior or just curious to learn more about blue light blockers and how they work - today’s episode is for you!

You’ll learn:

  • The connection between migraines and blue light
  • If blue light blocker glasses are a valid preventative for migraines
  • And the 3rd type of cell in your eye that you’ve never heard about
All the links:

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

136 Pain-Free Desk Set Up21 Oct 202100:21:01

Whether you work from home or the office - ending your workday with no pain is a herculean task.

Human bodies weren't designed for technology - and I don't know about you, but I'm not ready to give up my computer and phone.

The next best thing is making it less stressful on your body. But how do you set up your workspace to optimize posture and alignment? Is it sitting? Is it standing? Is it the super fancy desk chair that you're hoping you can talk your boss into buying?

In today's episode, I'm doing everything I can to make ergonomics fun - starting with the history (did you know it was coined by a Polish scholar in 1857?) and ending with the best setup for your body.

You’ll learn:

  • The best way to set up your desk so you can work from home or the office with less pain
  • The history of ergonomics
  • And sitting or standing - which is better?

All the links:

Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork

135 Plantar Fasciitis Fixes14 Oct 202100:20:48

You don't need to stretch your calves if you have plantar fasciitis.

I know this goes against everything you've probably heard about foot pain, but today's episode will help you understand why it's true.

Stretching your calves may temporarily relieve pain, but it doesn't actually resolve the underlying cause.

When it comes to custom orthotics, plantar fasciitis (and the knee and back pain that come with it) - I've been there!

And while I needed the custom orthotics for a few months, I now prefer barefoot and am able to go all day in shoes with zero support without pain.

So if you have foot pain of any type - today's episode is 100% for you.

You’ll learn:

  • All about plantar fasciitis
  • Why you don’t need to stretch your calves for foot pain
  • Why icing isn’t as helpful as you might think
  • And some simple fixes you can do instead

All the links:

Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork

134 Building better core strength07 Oct 202100:21:55

While more stretching might seem like a fix for flexibility and pain, you'll actually have longer-lasting results by building a stronger body and core (and no, I don't mean crunches).

And not by doing a million crunches or leg lifts core strength - I'm talking about the type of core strength that supports and stabilizes your lower back, hips, shoulders, neck and improves your posture.

So if you're looking to improve your flexibility, get stronger, AND want to do it without getting hurt? Today's episode is for you!

You’ll learn:

  • The best way to build a stronger core that's NOT crunches
  • Why a stronger core is better for your body than stretching alone
  • And why the Deep Front Line is the most important tissue you need to pay attention to

All the links:

Today’s episode is brought to you by The Bodywork Starter Guide. Learn the top places to roll right now for quick-relief, plus three reasons why stretching is only a temporary fix. Whether it’s back pain, plantar fasciitis, neck tension, shoulder pain or tight hips – I’ve got you covered. Get yours now at www.aewellness.com/bodywork

 

133 Perfectionism & your health with Dr. Eddie O'Connor30 Sep 202100:49:10

How does perfectionism get in the way of your health? On today's episode, I'm joined by clinical and sport psychologist Dr. Eddie O'Connor who specializes in removing barriers to peak performance.

One area that non-athletes can focus on is optimizing sleep.

And while this isn't our typical anatomy-based conversation, your body, mind, AND spirit can't be separated without consequence.

Trust me, I was sweating bullets throughout most of this because Dr. Eddie saw right through my overachiever nonsense!

On today’s episode, you’ll learn:

  • How to change your relationship with pain
  • How much sleep you actually need every night
  • How perfectionism gets in your way
  • And Dr. Eddie's best tips to help you sleep better tonight

All the links:

Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

 

132 Why I'm Going to PT23 Sep 202100:20:03

It's super helpful to have outside eyes when you're trying to solve a tough problem. Which is exactly why I'm currently seeing a physical therapist.

First it was mid back tension for a few weeks. Then it was an ache in my hip. And then tension on the entire right side of my torso.

When all my best tools and tricks only brought temporary relief - I booked a consultation with a physical therapist. And no shocker here - it's really been helping!

In today's episode, I'm peeling back the curtain on why I'm currently in PT.

You’ll learn:'

  • Why I'm currently going to physical therapy
  • The #1 reason you should book an appointment with a PT
  • And three things that will keep you out of pain for good once you're done

All the links:

131 Do Weighted Blankets Work?16 Sep 202100:18:11

Are weighted blankets worth it?

I've always been curious if replacing my comforter with a 15 lb blanket would help me sleep better. The people who use weighted blankets swear by them, but shelling out $100 to be crushed while sleeping?

I wasn't really sold on the idea.

And then I was gifted one (thanks brother!) and will tell you that it totally makes a difference.

But how does it actually work? And are there differences that make one brand better than another?

In today's episode, we dive into the science of weighted blankets, how pressure therapy works, and how to choose the correct weight for maximum benefit.

If you've had a weighted blanket in your cart for a while now or just want to better understand why you sleep so soundly when you use yours, today's episode is for you!

You’ll learn:

  • The science of weighted blankets - and how they work
  • Why pressure therapy is so effective
  • And how to choose the correct weight for maximum benefit

All the links:


Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

 

 

130 Post Surgery Recovery with Dr. Sarah Court09 Sep 202100:36:19

Movement restrictions are super common if you're working with a PT or are recovering from surgical procedures. And it wasn't uncommon for me to work with patients in the physical therapy clinic who had been given similar instructions to avoid specific movements for a specific amount of time.

But there was always the lingering question of how long.

Should you avoid that movement for days?

Weeks?

Months?

On today's show, I'm joined by physical therapist, Dr. Sarah Court, to learn about post-surgery recovery and exactly what you should do with those movement restrictions (including how long to follow them).

Sarah shares what her own surgical recovery looks like after a (very) recent double-mastectomy and the conversations to have with your surgeon to get you back to moving pain-free, as soon as possible.

You’ll learn:

  • The best way to manage your recovery post-surgery
  • Questions you should be asking your surgeon
  • And how to get back to moving, pain-free, no matter how long it's been

All the links:

129 Does Posture Matter?02 Sep 202100:22:58

Neck, back, shoulder, hip, and foot pain all share one thing in common - the solution starts with better alignment.

Don't get me wrong, I'm not pitching posture as a magical fix, but one of the few lessons I remember from physics is about levers and the truth is it's less work for your muscles (and fascias) to hold you up against gravity when you're in better alignment.

Better posture doesn't mean you can never slouch again or that everything you've been doing up to now has been bad. But learning about posture can help you solve one missing piece of the injury puzzle.

So whether you know you need to work on your posture or you just have been struggling with tension or pain, today's episode is for you!

You’ll learn:

  • Why posture matters
  • The 4 most important parts of good posture
  • And if you have to have good posture 24/7 for it to count
All the links:


Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

128 Flat Feet26 Aug 202100:28:36

Do you have flat feet? Do you know how to tell if you do?

You're not alone - almost 75% of people in the United States will suffer from foot pain at some point in their life.

Your feet are a sensory organ just as much as your hands and eyes are. And while flat feet or fallen arches may feel like a permanent sentence - they're not.

I've been the person with custom orthotics and thick cushioned shoes. And I'm now the person who prefers barefoot and can go all day in minimalist shoes.

And while the difference between the two might feel like an impossible leap for you right now, I promise you that it's not.

So whether you have any number of foot ailments like plantar fasciitis, flat feet, heel pain, tendinopathy, or more (or you just want to prevent them), today's episode is for you!

You’ll learn:

  • How to tell if you have flat feet
  • The anatomy of the arch
  • And my best flat foot fixes
All the links:

Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

127 Pelvic Health with Stephanie Prendergast PT19 Aug 202100:34:54

When was the last time you stretched your pelvic floor? Or strengthened it? Or even thought about it for that matter?

On today's episode, I'm joined by pelvic health physical therapist Stephanie Prendergast and she's sharing everything you didn't know you needed about the pelvic floor.

So whether you have low back pain, hip pain, or pelvic floor issues or, you just love to nerd out about the body - today's episode is for you!

On today’s episode, you’ll learn:

  • Why you might not need kegels
  • When you should see a pelvic floor PT
  • And how to find a pelvic health physical therapist in your area
All the links:

Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

 

225 Using Mouth Tape for Better Breathing16 Nov 202300:17:27

Have you ever heard of "mouth taping"? Wondering if it's the real deal? Does it actually work?

As a Body Nerd Show listener, you might remember previous episodes I’ve done on breathing, including episode 140 with renowned breathing expert Patrick McKeown.

Now, as much as I love sharing only what I've personally tried and tested, let's give credit to my husband for this one. His venture into mouth taping gave me a first-hand account of how it can decrease snoring and improve energy throughout the day.

So, here's the big question: Does science back this up? Should we all be taping our mouth shut at night? Well, if you’ve been feeling out of breath, snore like a lumberjack, and feel tired even after multiple cups of coffee - you might want to consider it.

Of course, this isn't a one-size-fits-all solution. Talk to your doctor first - but if you're looking for a non-invasive approach to optimize your breathing and overall well-being, mouth taping might just be the thing.

You’ll learn:

  • The science behind mouth taping
  • Surprising benefits of breathing through your nose
  • An easy breathing exercise to help you decongest your nose in just a few minutes
All the links:


Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

126 How Massage Guns Work12 Aug 202100:25:10

Have you ever wondered how massage guns work? It's a handheld device used on soft tissue that vibrates at a pre-determined frequency. They're designed for muscle relief but look a lot like something you find in a garage.

But they can be super helpful when it comes to reducing soreness and increasing range of motion.

As I've started using mine more frequently, I wanted to learn more about the science of how your body responds to vibrational massage and what's actually happening.

So if you have a massage gun or just are curious how they work...today's episode is for you!

You’ll learn:

  • How massage guns work
  • If percussive massage really makes a difference
  • And the most effective way to incorporate them into your self-care
All the links:

 

125 Knee Pain05 Aug 202100:19:30

Knee pain is a drag - but just because it's common doesn't mean it's normal.

My first experience with knee pain was on the varsity soccer team in high school, but I don't worry about my knees anymore because I practice regular body maintenance (including managing that awful quad and IT band tension that led to my initial pain).

Knee pain is not something you have to just deal with - so whether you have knee pain now or just want to avoid it at all costs, today's episode is for you.

You’ll learn:

  • All about knees
  • Common causes of knee pain
  • And the best way to get rid of knee pain that takes less than 15-mins a day
All the links:

Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

124 Rethink your Back Pain with Dr. Tracy John DPT29 Jul 202100:34:32

Just because something shows up on a scan or a doctor has told you that you have "grade 4 XYZ" does not mean you're destined for a life of pain.

Today I'm sitting down with physical therapist Dr. Tracy John who doesn't think an MRI tells the whole story.

Dr. Tracy will help you rethink how to approach back pain, down to the exercises to focus on and how to move about your day to keep your body feeling good.

So if you have back pain or are just interested in keeping your body feeling amazing no matter what, then today's conversation is for you.

You’ll learn:

  • How to properly engage your core
  • Why your MRI might not have anything to do with why your back hurts
  • And how to get the best value from your healthcare providers

All the links:

123 How to Have More Energy22 Jul 202100:22:52

There are a few very deliberate things I do on a regular basis to create (and conserve) my energy.

And even with that - the last 18+ months have me feeling exhausted!

So today’s episode will help you to boost your energy so you can show up for the things you love on your terms.

It’s my effort to be anti-hustle culture and give all of us the permission to just be.

Because sometimes, we just need a little reminder.

You’ll learn:

  • 3 ways to boost your energy
  • How to bust yourself out of a rut
  • And why the last 90 mins before you go to sleep makes all the difference
All the links:


Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

122 Help for Achilles Tendonitis15 Jul 202100:25:31

Got heel pain? Achilles tendinitis usually resolves in a few weeks on its own - but what do you do when it lingers?

While I’ve never been lucky enough to deal with Achilles tendinitis personally, I have had my fair share of plantar fasciitis and ankle issues. I used to wear custom orthotics and the most supportive shoes you could buy — but now, I can easily go miles in my super-thin barefoot sandals and not worry about foot pain.

There are many many steps between the two and that’s exactly what I’m sharing in today’s episode.

So whether your heel pain developed from more time barefoot at home over the last year, overtraining, or you just woke up with it one day - today's episode is for you!

You’ll learn:

  • Everything you need to know to get rid of Achilles tendinitis
  • Why ice and stretching aren’t the best fix
  • And what I did to ditch the orthotics for barefoot shoes (while staying pain-free!)
All the links:

 

121 Core Strength + Breathing with Jill Zimmerman PT08 Jul 202100:37:56

Your core and breathing muscles are one and the same - and after you’ve had back pain or a torso injury, relearning to use them properly is key.

Pregnancy, abdominal surgery, and that time you threw out your back and stayed on the couch for a week? All great reasons to pay attention to focus on your breathing and core muscles!

Since my conversation with today's guest, physical therapist Jill Zimmerman, I’ve been paying closer attention to how I’m breathing and how it impacts my movement. And trust me, if you’re not practicing breathing, you need to be!

On today’s episode, you’ll learn:

  • How to build better core + body strength
  • Why breathing is the best thing you can do for your back pain
  • Rebuilding core strength post-partum and with a diastasis recti
All the links:

 

120 Best Sleep Set Up for Pain-Free Mornings01 Jul 202100:17:24

If you're waking up with pain, tension, or soreness - it's time to talk about your sleep setup.

Stress while you're sleeping can be more than just mental - sometimes the actual position you're in can create tension or set your body up for daytime pain.

Thankfully, sleep setup is relatively easy to adjust and that's exactly what I'm covering in today's episode!

You’ll learn:

  • Best sleep positions for pain-free sleep

  • What to look for in a pillow

  • And the perfect nighttime wind-down routine that will get your body ready for bed!

All the links:

 

Today’s episode was brought to you by The Amino Co. Their essential amino acid blends are 100% backed by science to help you perform at your best, heal from within, and live life to the fullest. Whether your goal is to reduce inflammation, maintain muscle mass or improve focus - the Amino Co has you covered! Save 30% off your entire order when you use the code BODYNERD at www.AEwellness.com/amino.

119 3 Easy Ways to Optimize Your Health with Andy Krafft24 Jun 202100:41:05

The human body is resilient and adaptable - and you have way more control over it than you think!

Hands down - the best way to figure out what works for you is to experiment and see what happens - and my guest today will teach us how to do that.

Today I’m joined by fellow body nerd and body detective, Andy Krafft of the Lab Rats Podcast. What I love most about Andy’s show (that he co-hosts with his brother, Aaron), is how they weave research into everything they discuss.

And while I’m not beholden to science for every decision I make, it always helps to know that scientists in a lab have found some truth to what you’re experiencing first hand.

On today’s episode, you’ll learn:

  • Why blue light blocker glasses are worth the hype
  • How to kick your caffeine and sugar addictions
  • And the simple things to focus on so you can stay active and vibrant throughout your entire life!
All the links:

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. Shop now and use code BODYNERD to save at www.RADroller.com

118 What is a pinched nerve?17 Jun 202100:15:40

Back pain sucks - but what differentiates generic back pain from a pinched nerve? And should your treatment plan change if it is one or the other?

If you’ve ever had back pain or just want to keep your spine healthy for years to come - this episode is for you.

On today’s episode, you’ll learn:

  • What to do for a pinched nerve
  • The physiology of what’s actually happening
  • And why pain-free movement will help you feel better faster than just resting
All the links:


Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie.

Shop now and use code BODYNERD to save at www.RADroller.com

 

117 Are fasted workouts good for everyone?10 Jun 202100:14:42

Intermittent fasting is all the rage right now - but does that mean that fasted workouts are for everyone?

I'll let you in on a little secret - even when the science says that something might be fantastic for you, doesn't mean it will work perfectly for your unique body, chemistry, physiology, stress levels or situation.

So how much should you actually eat before you workout? And what's the best meal? Is it a banana with nut butter? Or avocado toast?

If you're confused about pre and post-workout meals - this episode is for you!

On today’s episode, you’ll learn:

  • The real reason why fasted workouts probably aren't great if you have a period
  • Why pre and post-workout nutrition is different for women and men
  • The best ways to fuel your recovery from start to finish
All the links:

 

224 How Does Dry Brushing Work?02 Nov 202300:17:28

You've probably heard about dry brushing and its benefits: from stimulating the lymphatic system to exfoliating the skin and boosting circulation.

And after scrolling past yet another dry brushing post, you might be wondering - Is it all hype or does it really live up to its claims?

In today's episode, I'm peeling back the layers with a comprehensive guide on all things dry brushing. We'll journey from dry brushing basics to its historical origins and get into the nitty-gritty of how to make it a part of your self-care routine.

So whether you’re an experienced dry brusher or just curious about improving circulation and skin health, today’s episode is for you!

You’ll learn:

  • Benefits and basics of dry brushing for self-care
  • History of dry brushing and lymphatic massage
  • And if dry brushing is worth it
All the links:


Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

 

116 Are deadlifts bad for your back? (and other fitness myths) with Dr. Sarah Court03 Jun 202100:40:32

One of my main goals with this show is to give you the knowledge you need to be able to separate fact from fiction. So I’m really grateful that my friend, and doctor of physical therapy, Dr. Sarah Court is joining me again today to help bust some fitness myths!

We took the questions submitted by YOU and did our best to explain why these myths are nonsense and what you can do instead. 

I’m really excited to bring this to you as a regular segment 🥳 - so if you have a fitness myth that you’re not quite sure about - let us know by sending me an email, DM on Instagram, or by leaving a voicemail on the Body Nerd Hotline at 818-396-6501.

On today’s episode, you’ll learn:

  • If deadlifts are bad for your low back
  • If spinal discs can actually slip
  • And how to spot fitness truths from the lies

All the links:

- Sarah’s website - sarahcourtdpt.com

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!


Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

115 The pros and cons of morning routines27 May 202100:21:42

Routines are amazing. But sticking to a routine requires the rest of your life to stay exactly the same (which it never does). 

Anytime a routine has to take a back seat because of schedule changes, injuries, or life -  it can feel like you’ve fallen off the wagon and have to start again from scratch. 

I’ve definitely been there! And routines are great, but there are pros and cons to getting locked into a certain way of doing things. 

So if you’re an all or nothing type of person and have really been struggling to get into the groove of moving your body daily - today’s episode is 100% for you.

On today’s episode, you’ll learn:

  • Why routine blocks are better than regular routines, 
  • How to develop a routine that is flexible enough to withstand life, 
  • And how to prioritize so you still feel good about checking things off your to-do list

All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com

 

114 How facial massage, jade rollers, and gua sha works with Cybil Solyn20 May 202100:36:10

Based on the number of facial product ads I see in my feed, I know I’m not the only one watching people massage, pull, rub, and roll their face. 

And after a lifetime of being told not to touch my face if I wanted to avoid wrinkles, using rollers and metal tools on your face seems totally counterintuitive. 

And while I understand how things happen in your quads, the face seems like a totally foreign land (it ends up it isn’t!). 

So I’m super happy to bring my friend, and experienced esthetician, Cybil Solyn to the show today to teach us all about skin and face-lifting fascia facials.

On today’s episode, you’ll learn:

  • Why you should be massaging your face
  • How tools like dermarollers, face rollers, and gua sha work
  • And how you can change the texture of your skin without having to get anything injected

 

All the links:

- Listen to the Skinfessional podcast (available wherever you get your podcasts)

- Cybil’s website - csolyn.com

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

113 No screens before bed - a super simple sleep experiment that works!13 May 202100:12:25

I’ll be the first to admit that I’m totally addicted to my phone. 

And while I have all the screen timer locks that literally lock me out of apps when I’ve spent too much time on them - I was really struggling with staying off my phone at night. 

What happens if you stay off all devices for the 90 mins - 2 hours before you get into bed? Magic (but really, the deepest, most restful sleep you’ve ever had).

And before you think you’ll have to do fifty eleven different things before sleep - even doing the bare minimum will yield results. 

On today’s episode, you’ll learn:

  • Why staying off devices before you go to bed can help with deep sleep
  • What happened to my sleep after one week of this
  • And how to do your own super simple sleep experiment!

 

All the links:

- Magnesium supplements I like [Amazon link]

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

112 Is being hangry a thing?06 May 202100:10:30

Hangriness is no joke - and I wanted to know more about what was actually going on physiologically. Is it really an excuse for getting irritated with my husband or would better timed snacks solve the issue? 

As adults, you might think you’re impervious to mood swings and temper tantrums from being sleepy or hungry - but we’re basically oversized toddlers. 

On today’s episode, you’ll learn:

  • If hangry-ness is actually a thing
  • What blood sugar levels have to do with it
  • And how to keep them stable so you don’t have to experience irritability every time you’re hungry

 

All the links:

- McCrimmon, R.J., Ewing, F.M., Frier, B.M. and Deary, I.J., 1999. Anger state during acute insulin-induced hypoglycaemia. Physiology & behavior, 67(1), pp.35-39.

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!


Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

111 How hormones affect your performance29 Apr 202100:22:03

Does what you do in the gym have an impact on how you feel for the rest of your day too (and could that be optimized by syncing it with your cycle)? 

For the last 6 months, I’ve been programming a specific type of workout based on where I was in my cycle. And the results have been super interesting.

I’m all about optimizing health and performance - and using your cycle as another data point is tapping into a powerful fifth vital sign. 

If you don’t have a cycle and think that today’s episode isn’t for you - I promise you, it is. Especially if you have a spouse, partner, friend, or client who does have a cycle. This information will be helpful for you to better understand how to work with them!

On today’s episode, you’ll learn:

  • How hormones impact your performance
  • How to sync your workouts with your menstrual cycle,
  • And why you don’t want (or need!) to be doing high-intensity workouts every single day

 

All the links:

- The Fifth Vital Sign: Master Your Cycles & Optimize Your Fertility by Lisa Hendrickson-Jack

- Stacy Sims: Women are Not Small Men: a paradigm shift in the science of nutrition

- In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life Paperback by Alisa Vitti

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!


Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

110 Do you really need more mobility?22 Apr 202100:18:21

If something hurts - should you stretch it? Or do mobility? 

I can’t even begin to tell you how many times I’ve seen someone ask for recommendations on the internet for an injury and 90% of the responses are “do this stretch!” or “try this foam roller thing”!

Which isn't necessarily bad advice - but it’s sort of missing the point, in my opinion. 

The way I see it - we need to be asking better questions and figuring out the best next steps that make sense for your body, goals, and where you’re starting from. 

Maybe it’s mobility. Maybe it’s stretching. Maybe it’s neither. 🤷‍♀️

On today’s episode, you’ll learn:

  • The difference between stretching and mobility
  • When to use mobility
  • And how to figure out why you feel tight in the first place

All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

 

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

109 Anxiety and Your Brain With Dr. Giancarlo Licata15 Apr 202100:48:07

When it comes to anxiety and stress - Is the only option to learn to live with it? 

On today’s show, I’m chatting with Dr. Giancarlo Licata of Vital Head and Spinal Care - one of the top neurofeedback centers in the world. And what he has to share about retraining your brain is going to blow your mind. 

It’s totally possible to change your brain - and can help reduce anxiety, improve focus, and help you feel like yourself again. 

So whether anxiety and overwhelm are newer for you or something you’ve always dealt with, I know you’ll finish this episode with the hope that you can change the unchangeable (which you always can!). 

You’ll learn:

  • How anxiety affects your brain
  • How to rewire your brain passively
  • And why breathing and meditation are not always the best way to combat anxiety and stress


All the links:

- Vital Head & Spinal Care (Dr. Licata’s practice)

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

 

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

108 3 Workout Mistakes You’re Probably Making08 Apr 202100:14:45

Whenever I feel like I can barely keep my head above water, the first thing that gets dropped is my workouts. Which then only fuels the overwhelm because I move for my mental health. 

It’s a double edged sword - you don’t have time to workout because you’re overwhelmed but then you feel more overwhelmed because your haven’t moved and your cells are craving it 🙈

If that sounds familiar, today’s episode is for you.

Because when once you start moving - you’ll feel a lot better 💖(and if not, I can help you with that 😜)

You’ll learn:

  • The 3 most common workout mistakes you’re probably making
  • How they’re contributing to overwhelm
  • And how to get into gear and enjoy your workouts without worrying you’re not doing it right


All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com

107 Why I Don't Eat Before I Workout01 Apr 202100:12:10

Should you eat before you workout? Maybe you’ve heard that working out on an empty stomach is the worst thing you could do for your performance. 

Or maybe you’ve heard that fasting is the BEST - and anything other than that is a waste of time.

I don’t eat before I workout - and haven’t for a super long time. 

So if you’re conflicted about what you’ve heard on the internet and aren’t sure if you should be eating or not - then today’s episode is for you!

You’ll learn:

  • Why I don’t eat before I workout
  • Why you might want to think again before working out on an empty stomach
  • And what science has to say about fasting and your workout performance


All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

 

Today’s episode was brought to you by RAD - save 15% off your entire order when you use the code BODYNERD at www.RADroller.com . Feel better head-to-toe with mobility and recovery tools designed for everybody and every lifestyle. My current fave is the Centre - it’s great for your chest, neck and hip flexors AND makes a great gift for any bodywork newbie. 

Shop now and use code BODYNERD to save at www.RADroller.com 

223 The Power of the Placebo Effect19 Oct 202300:14:23

Is the placebo effect real? Is it possible to have significant improvements in symptoms even if you receive a sham treatment?

Yep, it is - and on today’s episode, we’re diving deep into this fascinating topic that has a profound impact on medical research and our understanding of the mind-body connection.

If you’ve ever wondered if there’s power in “mind over matter”, today’s episode might just sway your opinion!

You’ll learn:

  • How the placebo effect works and its significance in medical studies
  • How negative expectations can lead to the "nocebo" phenomenon
  • And the fascinating relationship between your thoughts and your treatment outcomes
All the links:


Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

106 Why I Stopped Drinking Coffee (and Sleep Better Than Before!)25 Mar 202100:17:32

I gave up coffee and have zero regrets. ☕️ Drinking coffee was not just a morning ritual for me, but every system in my body depended on it, even when it was causing a problem. But after laying in bed wide awake for yet another night - I had a wild idea. What if we just stopped drinking coffee?

The first two weeks were hell. 

But after that? I started getting the best sleep of my life and waking up refreshed. 

I literally woke up feeling more refreshed NOT drinking coffee than I ever did after my gigantic cup of coffee.

So today’s episode is for you coffee lovers, and while I might not be able to talk you out of it, you’ll at least have a better understanding of how it works in your brain. 

You’ll learn:

  • How caffeine works in your brain
  • How to figure out if you’re caffeine-sensitive
  • And how to be more energized without that morning cup of coffee! 


All the links:

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

105 3 Fitness Myths that Need to be Busted with Sarah Court DPT18 Mar 202100:32:30

Dr. Sarah Court, DPT busts fitness myths left + right for us this week. There’s enough nonsense about fitness on the internet and swirling through gyms everywhere, so Sarah and I are doing our best to tackle the most pervasive fitness myths, including: if you should stretch before a workout, if you have to do the same thing on both sides and if giving up is the only option when you have pain.

I love bringing the convos that Sarah and I have on our hikes to the show, so if you have a fitness myth you want debunked, let us know! Send me a message on Instagram (@hollaformala) and let me know what’s confusing you so we can chat about it in a future episode. 

You’ll learn:

  • If you should stretch before workouts
  • If you should do identical exercises on both sides of your body
  • And if you actually have to give something up forever just because it hurts

All the links:

- @sarahcourtdpt on Instagram

- Sarah's Website - www.sarahcourtdpt.com 

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

104 What Is a Trigger Point?11 Mar 202100:18:10

If you’ve ever rolled your upper back on therapy balls or have been massaged there - you know the joy that is trigger points. 

In common areas of high tension, it’s not unusual to find a number of knots, lumps, and bumps that can be incredibly painful. 

And not only can these areas become inflamed and irritated, but often refer pain to other parts of the body. 

But can you get rid of trigger points by just massaging harder? 

You’ll learn:

  • The science behind trigger points
  • What causes knots and trigger points 
  • And the best way to get rid of trigger point pain in just a few minutes a day

All the links:

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge 

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

103 How to Make (or Break) Any Habit With Small Goals and Celebration04 Mar 202100:21:05

Whether it’s workouts or drinking more water, the science of building rock-solid habits is a lot easier than you think. 

Habits are habits - whether they’re good or bad. 

And starting up a new habit can be way easier when you use the 3 strategies I’m sharing in today’s episode. 

These are the same strategies that I’ve used to build up my twice-weekly workout habit and that Mavens are using to lock in their daily mobility and body maintenance. 

 

You’ll learn:

  • How to make rock-solid habits that stick
  • How to hack your brain to make habit formation easier
  • My 3 most important principles to good habit formation

 

All the links:

- Tiny Habits: The Small Changes That Change Everything by BJ Fogg [BOOK]

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge 

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

102 Good Vs. Bad Pain: Is it Muscle Soreness or an Injury?25 Feb 202100:21:46

From post workout soreness to full on injuries - life (and pain) happens. 

But not all pain is created equal. And waiting it out (so you don’t overdo it) isn’t always the best course of action. 

So how do you tell the difference between good pain and bad pain? And is there a way to prevent both post workout soreness and injury? 

That’s exactly what I’m sharing on today’s episode! 

 

You’ll learn:

  • How to tell the difference between good pain and bad pain
  • The best way to prevent both post workout soreness and injury
  • When it’s ok to push through the pain or back off

 

All the links:

- Amplify Hips 5-day Challenge: Go beyond basic stretching with 5-days of cutting-edge mobility exercises that will help unlock your tight hips - starts March 15! www.aewellness.com/challenge 

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

101 Brodie Sharpe and Running Pain-Free18 Feb 202100:48:55

Running is awesome - it’s easy, you need very little equipment, and it can be a fantastic outlet for stress. 

But it’s also super common to get injured running. But should you rest? Wait it out? Ice? 

Our guest today will get us clarity. I’m joined by physical therapist and host of the Run Smarter Podcast, Brodie Sharpe. 

Whether or not you’re a runner, I know you’ll get a lot of great tips on how to move better and feel better, no matter what!

 

You’ll learn:

  • The best fixes for plantar fasciitis and foot pain
  • If flat feet are really as big of a deal as the shoe companies want you to think
  • How just resting can make your overall recovery time longer

 

All the links:

- Run Smarter Podcast

- Brodie’s website

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

100 All About Fascia11 Feb 202100:21:00

If you flip open any anatomy textbook, you’ll see a lot of red muscle. What it’s missing is a key part: fascia.

While we talked about fascia in my anatomy dissection course in college - for the most part it was just the famous ones like the IT Band and plantar fascia.

So when I did a second dissection course after college and saw, first hand, how interconnected your body is because of fascia, it blew my mind.🤯

How did every textbook totally disregard a tissue that was literally everywhere? 

If you’re thinking that fascia is way more important than it typically gets credit for, you’d be right. 

So in celebration of the 100th episode of the show, I’m taking you on a deep dive into my favorite body structure: fascia.

You’ll learn:

  • All about fascia
  • The role of fascia in muscle soreness
  • How to keep it healthy so you can keep moving with ease

All the links:

- Gibson, William, et al. "Increased pain from muscle fascia following eccentric exercise: animal and human findings." Experimental brain research 194.2 (2009): 299.

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

099 Tension Headaches (and what to do for them)04 Feb 202100:17:35

Tension headaches are a drag. 

And as someone who used to deal with tension headaches and neck pain ALL OF THE TIME, (but doesn't anymore) today’s episode is a roundup of all the things I did to get myself out of pain. 

So if you suffer from neck or shoulder pain - get a pen - you’ll definitely want to take notes on today’s episode. 

You’ll learn:

  • What tension headaches are
  • Common causes of tension headaches
  • and what you can do to get rid of them once and for all


All the links:

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

098 When should you go to physical therapy? With Dr. Sarah Court28 Jan 202100:38:16

When you’re in pain, it’s hard to think straight. And while it may be tempting to wait it out, a good physical therapist can help you start feeling better fast.

But when should you actually seek the help of a physical therapist? 

Today’s guest is physical therapist (and friend) Sarah Court, PT, DPT, e-RYT. With her experience in orthopedic and neurologic settings, rehabilitating patients post-surgery or injury, and managing chronic neuromuscular conditions - she’s the perfect person to help us figure out when it’s time to seek a professional’s help. 

If you’ve had PT that left you wanting more (and still not feeling at 100%) - then today’s episode is for you!

You’ll learn:

  • When you should go to a physical therapist
  • How to tell if your PT is legit (and how best to advocate for yourself)
  • When to choose physical therapy vs. chiropractic vs. massage

All the links:

- @sarahcourtdpt on Instagram

- Sarah's Website - www.sarahcourtdpt.com 

- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain and we’re open for enrollment now - www.aewellness.com/mavens

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

097 Raina LaGrand: How Emotions and Trauma Are Held in the Body21 Jan 202100:42:52

Are emotions really held in the hips? Today’s guest has all the reasoning behind why they are. I’m joined by somatic therapist, coach, and educator, Raina LaGrand.

We cover everything from how emotions and trauma are held in the body, how to get reconnected to yourself (even if breathing feels stressful), and the best ways to get grounded when the world around you feels out of control.

She’s the perfect person to ask if you really can release emotions in your hips 😜

With the neverending news cycle and disturbing images of a violent mob taking over the United States Capitol just a few weeks ago, I’ve been relying on my movement routines more than ever. 

So if you too have been feeling out of sorts and are seeking ways to feel more settled in your body, Raina has tons of practical tips to share.

You’ll learn:

  • How emotions and trauma are held in the body
  • If pigeon pose and stretching your hips will really release your feelings
  • The best ways to reconnect with body, especially when breathing feels stressful


All the links:

- @rootorisesomatics on Instagram

- Root to Rise Somatics - Raina's website 

- How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

222 Why Asparagus Makes Your Pee Smell05 Oct 202300:13:28

Today’s episode doesn’t need a whole lot of explanation: I had asparagus one day and couldn’t help but wonder about a peculiar scent. If you eat asparagus, you know exactly what I’m talking about.

So I dove into the research and learned way more about asparagus than I ever thought I would 🙈

Asparagus has some unique compounds that when metabolized, produce ammonia and various sulfur-containing degradation products that are responsible for the distinctive smell.

And if you’ve ever had asparagus, you know exactly what I’m talking about!

It’s nothing new - this discovery dates back to 1891 but it wasn’t until 2010 that we finally got some answers as to why this happens only for some people.

Trust me, you won't look at asparagus the same way again. 😄

You’ll learn:

  • Why asparagus makes your pee smell
  • The chemical compounds that are responsible for the odor
  • And the genetic reason why some people can smell it and others cannot
All the links:

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

 

 

096 The Best Post Workout Cool Down14 Jan 202100:24:23

Have you ever been so sore from a workout that you felt it for a few days after? Soreness is the result of working hard (yay!) but the lingering inflammation and impact on how you move is a bummer. 

I’ve tested and tinkered with this one over the years - including that one time I did one leg to feel if it was actually making a difference (I wouldn’t recommend that one because the only thing worse than being sore is being lopsided and sore). 

So if your workouts leave you sore - you do not want to miss this one! 

You’ll learn:

  • The best post-workout cool down 
  • The science behind why this post-workout cool down is so effective
  • And why you definitely want to incorporate it into your workouts ASAP

All the links:

- Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage

- Rad Rod from Rad Roller

- How to Get Stronger without Getting Hurt Workshop - www.aewellness.com/getstrong/

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

095 How Adaptogens Work with Samantha Attard07 Jan 202100:37:02

Stress can manifest in a number of ways - it might be trouble focusing, difficulty sleeping, or hyper vigilance. But when I also started losing hair by the handful this past year - I knew I needed something else.

Adding an adaptogen to my supplement regimen did the trick but I had more questions. How do they work? Is it just mushrooms? Are they all created equal?

So I reached out to Samantha Attard - an Ayurvedic coach and yoga instructor with a PHD in nutrition who is sharing everything she knows about adaptogens and how to get started.

You’ll learn:

  • What adaptogens are and how to use them
  • Which ones work best for stress
  • And where to get started if you need a little immune and nervous system boost

All the links:

- Sam’s website - spirocollective.com 

- Happy Healthy Human Radio (Samantha’s podcast)

- @spirocollective on IG

- www.aewellness.com/mavens - Movement Mavens waitlist

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

094 What is Arthritis?24 Dec 202000:20:45

It's estimated that over 54.4 million people in the US have been diagnosed with arthritis. But does having arthritis mean you have to have pain? (Hint: nope)

In today’s episode, I’m demystifying arthritis so you can understand what’s going on and be a better advocate for yourself. Because life without pain is totally possible! 

You’ll learn:

  • The anatomy of arthritis
  • The difference between osteoarthritis and rheumatoid arthritis
  • And how to keep your joints healthy and strong so you don’t have to worry about pain

 

All the links:

- www.aewellness.com/mavens - Movement Mavens waitlist

- www.aewellness.com/podcast - Show notes, links and more.

- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/ 

- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ 

- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick-relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 

- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

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