Avsnitt
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Would it surprise you to know that you don’t need to lose weight to get out of pain?
I frequently get messages that include something along the lines of “I know I need to lose weight but…” which breaks my heart because I believe that life without pain is possible for everyone - no matter what your body looks like or feels like right now.
We’ve been sold this idea that the pain in our joints is directly related to body mass. But time and time again - the research does not find this to be true.
You don’t need to lose weight to get out of pain.
And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense.
You’ll learn:
Why you don't need to lose weight to get out of pain Why focusing on BMI is a waste of time (and missing the point) How there is no definitive scientific link between body mass, weight loss, and pain All the links: The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14 Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323 Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010 Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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More than 50 million people in the U.S. live with osteoporosis, a bone disease that leads to a decrease in the structure and strength of bone. But what if I told you that the best way to rebuild bone strength doesn’t require any pharmaceuticals?
Because it might surprise you to know that osteopenia isn't the same as osteoporosis. But should we be treating them differently?
In today’s episode, I’m joined by physical therapist (and my hiking partner), Dr. Sarah Court (@sarahcourtdpt), and she’s sharing her best tips to improve bone density, the difference between osteoporosis and osteopenia, why strength training might be a better bet than pharmaceuticals and how to get started with strength training when you’re worried about building stronger bones.
We’re scared into the idea that our bones are becoming weak and brittle - and for some people, this may 100% be true.
And from the conversations I’m having with clients and my DM’s on social media, it's clear this is on many of our minds, and I couldn't be more excited to tackle it in today's episode.
Dr. Sarah is here to guide us through the nuances of building stronger bones - so whether this is top of mind or not, I know you’re going to enjoy today’s episode!
You’ll learn:
The difference between osteoporosis and osteopenia How to improve bone density How to get started with strength training (and why you absolutely want to) All the links: Heel Drop Exercise [YouTube] Sarah's Website - SarahCourtDPT.com Follow Sarah on Instagram - @sarahcourtdpt Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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Saknas det avsnitt?
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Do you drink coffee? When I posted the video "Why I Quit Caffeine (and you should too!!)" on YouTube in 2017, I quickly realized just how passionate folks are about their coffee rituals.
Fast forward to 2024 - and I still don't drink coffee. Not a drop. Not even in ice cream! But I'm not entirely anti-caffeine.
I do, however, still have a cup of tea every morning, but I tread carefully because too much caffeine turns me into the Energizer Bunny with insomnia.
Many of my experiments start with a curious "I wonder what would happen if…" and giving up coffee was no exception. The result? No regrets.
Waking up is a breeze, falling asleep is a dream, and that notorious 3 pm crash is a distant memory.
And before you scroll away - hear me out - coffee affects the adenosine receptors in your brain. Drink coffee, create more receptors, crave more coffee—it's a deliciously vicious cycle.
Stay caffeinated (or not)! ☕️
You’ll learn:
What adenosine is and how caffeine works in your brain Why you need more coffee to feel awake And how to be more energized without having to rely on coffee All the links: [Why I Quit Caffeine (and you should too) Video] Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
The internet is filled with fitness myths that promise quick fixes and magical solutions. From the carnivore diet to the “best exercise to make shredded abs!” - there’s a lot of 💩 out there.
So when UK-based Michael Ulloa (@michaelulloapt) came through my feed calling out lies on the internet - I knew I wanted to be friends and have him on the show.
Michael is a personal trainer and performance nutritionist with a unique talent for making health advice accessible and empowering for everyone, regardless of their fitness background.
And while we could have gone through the myths line by line, I wanted to empower you with your own BS detector.
So whether your feed is filled with the carnivore diet or some other nonsense - if you’re ready to bust some myths, today’s episode is for you!
You’ll learn:
How to spot BS on the internet Why “it depends” is the best phrase to look for How to bridge the gap between fitness professionals and regular people just wanting to move better and feel better All the links: Michael’s Instagram: https://www.instagram.com/michaelulloapt/ Get Fit with Michael program: https://www.getfitwithmichael.com/ Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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Unlock the secrets to a pain-free life - recent research reveals that retraining your brain is the key to saying goodbye to chronic back pain without surgery.
But is life without pain possible? Even if you have an x-ray or MRI that says the only fix is surgical?
Here's a revelation: MRI studies on people without back pain consistently reveal a significant percentage with disc issues but zero pain. This challenges the idea that disc issues are always correlated with pain.
And I know this goes against what most of us have been told about back pain — which is precisely why I recorded this episode.
There is an increasing amount of data and research that has found decreases in pain with mindfulness-based stress reduction techniques but it seems that information has yet to reach orthopedic surgeons in practice.
So if you believe that life without pain is possible, but you’re not quite sure how to get there — today’s episode is for you!
🔗 (all research and references are available in the show notes at aewellness.com)
You’ll learn:
The surprising link between pain and your brain The transformative power of the mind-body connection in overcoming pain. How therapy balls and activations can help you get out of pain All the links: Magnetic resonance imaging of the lumbar spine in people without back pain. New England Journal of Medicine 331.2 (1994) Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. American journal of neuroradiology 36.4 (2015): 811-816. Reattribution to Mind-Brain Processes and Recovery From Chronic Back Pain: A Secondary Analysis of a Randomized Clinical Trial. JAMA Netw Open. 2023 Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
If you’re ready to get started with weights or redefine your relationship with strength training — today’s episode is for you. I’m joined by the incredible Allison Tenney (@allisontenney).
As a former D1 Athlete and Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, Allison totally gets the “all or nothing” mentality that so often sabotages our progress (especially when you’re an overachiever perfectionist like me!).
And while I thought this would be a conversation on how to get started with strength training (which it is), we go so much deeper.
I’ve been a proud member of her coaching program, The Den, for the last 2 years and have been loving the strength I’ve built because of it.
In our conversation, you’ll learn:
How to get started with strength training How to use compassion as an antidote to perfectionism with your workouts How smart strength programming makes a world of difference All the links: Allison on Instagram - @allisontenney Allison’s website - https://allisontenneyfitness.com/ Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
Are you curious about collagen powder and whether it lives up to the hype?
In this week’s episode of the Body Nerd Show, we’re diving deep into the world of collagen, including exploring what it is, the various types, and most importantly the science behind collagen supplementation.
How much should you take if you want to reduce joint pain? Or reduce aging?
I’ll be honest - I went into this knowing that collagen works but was really surprised at all the ways research has found it helps!
But it makes sense when you consider that collagen makes up 25% of all protein in your body.
I’m all about providing you with evidence-based information so you can make informed decisions about the best next steps for yourself - and today is no different.
So whether you currently supplement with collagen, are thinking about it, or just like to get nerdy - today’s episode is for you!
You’ll learn:
Does collagen powder actually work? How much collagen to supplement with to improve joint health And how collagen is needed to improve skin elasticity and hydration from within All the links: Vital Proteins Collagen Peptides Powder (the one I use) Hip Mobility Basics Workshop - LIVE January 8, 2024 Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta‐analysis. International Journal of Dermatology 60.12 (2021) The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review. Amino Acids 53.10 (2021) Influence of caffeine and hyaluronic acid on collagen biosynthesis in human skin fibroblasts. Drug Des Devel Ther. 2014. Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
Has your physical therapist or chiropractor used a stainless steel tool to work on your persistent knots? If so, you've experienced Graston therapy.
The Graston Technique is a type of instrument-assisted soft tissue mobilization (IATSM), which research has shown to be effective in improving range of motion and reducing pain.
Personally, I've never been a big fan of hard tools, especially if they cause bruising, but this is where things can get confusing.
In many Eastern medicine techniques (gua sha, cupping, etc.), bruising is the goal and is seen as a sign of healing. So is Graston just a watered-down, Westernized version of an ancient practice? Does it actually work?
In this week's episode, we dive into all things Graston and instrument-assisted soft tissue mobilization.
You’ll learn:
Using tools for bodywork aka instrument-assisted soft tissue mobilization The history of the Graston Technique and how it works How hard tools can be used safely and effectively to reduce pain and improve range of motion… without bruising All the links: The efficacy of instrument assisted soft tissue mobilization: a systematic review. The Journal of the Canadian Chiropractic Association 60.3 (2016) Instrument-assisted cross-fiber massage accelerates knee ligament healing. Journal of orthopaedic & sports physical therapy 39.7 (2009) The efficacy of instrument assisted soft tissue mobilization: a systematic review. J Can Chiropr Assoc. 2016 The immediate effects of graston instrument-assisted soft-tissue mobilization and self-stretching on the muscular properties of the gastrocnemius in athletes." Korean Society of Physical Medicine 15.4 (2020) Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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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: Thin-film optical notch filter spectacle coatings for the treatment of migraine and photophobia." Journal of Clinical Neuroscience 28 (2016) Phototransduction in ganglion-cell photoreceptors. Pflugers Arch - Eur J Physiol 454, 849–855 (2007) Diagnosis, pathophysiology, and treatment of photophobia. Survey of ophthalmology 61.4 (2016) Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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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: Hostage Tape - mouth tape brand my husband swears by The Breathing Cure: Develop New Habits for a Healthier, Happier, and Longer Life by Patrick McKeown Behavioral and Psychological Approaches to Breathing Disorders by Beverly H. Timmons, Ronald Ley The impact of mouth-taping in mouth-breathers with mild obstructive sleep apnea: a preliminary study." Healthcare. Vol. 10. No. 9. MDPI, 2022. Role of the nasal airway in regulation of airway resistance during hypercapnia and exercise. Second-Place Resident Award at 1982 Research Forum." Otolaryngology--head and neck surgery: official journal of American Academy of Otolaryngology-Head and Neck Surgery 92.3 (1984) Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
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: Lymphatic function in autoimmune diseases. Frontiers in Immunology 10 (2019) Sands WA, McNeal JR, Murray SR, Stone MH. Dynamic compression enhances pressure-to-pain threshold in elite athlete recovery: exploratory study. J Strength Cond Res. (2015) 29:1263–72. doi: 10.1519/JSC.0000000000000412 Kephart WC, Mobley CB, Fox CD, Pascoe DD, Sefton JM, Wilson TJ, et al. A single bout of whole-leg, peristaltic pulse external pneumatic compression upregulates PGC-1alpha mRNA and endothelial nitric oxide sythase protein in human skeletal muscle tissue. Exp Physiol. (2015) 100:852– 64. doi: 10.1113/EP085160 Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
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: The placebo effect: advances from different methodological approaches. Journal of Neuroscience 31.45 (2011) Study Finds Common Knee Surgery No Better Than Placebo The power of the placebo effect - Emma Bryce [video] Scientific psychology in the 18th century: a historical rediscovery." Perspectives on Psychological Science 11.3 (2016) Symptom Experience After Discontinuing Use of Estrogen Plus Progestin. JAMA. 2005 Rosenberg, Robin; Kosslyn, Stephen (2010). Abnormal Psychology. Worth Publishers. p. 176. Join me for the 2025 Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
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: Web-based, participant-driven studies yield novel genetic associations for common traits. PLoS genetics 6, no. 6 (2010) Odorous urine in man after asparagus. Br J Clin Pharmacol. 1989 Identification of asparagusic acid as a nematicide occurring naturally in the roots of asparagus." Chemistry Letters 4.1 (1975) 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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
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What if I told you there might be a way to reduce aging-related muscle loss? Or limit the damage to a heart after a heart attack?
Recent research published in Frontiers in Pharmacology has uncovered some unexpected uses for acetaminophen, the common ingredient found in over 400 medications in the US.
It turns out that the common ingredient in Tylenol and Excedrin may do more than just relieve pain and reduce fever.
In this week's episode, we'll be diving into the fascinating world of off-label uses for acetaminophen. Now this is all very early days - with small sample sizes and very restrictive studies, but an interesting exploration nonetheless.
We’re diving deep into the research for a nerdy episode you don’t want to miss!
You’ll learn:
The surprising potential benefits of acetaminophen Including how it can slow age-related muscle loss and boost muscle growth in older adults with exercise And why a small dose may even have a Neuroprotective effect when it comes to Alzheimer's All the links: Acetaminophen: beyond pain and Fever-relieving. Front Pharmacol. 2011 Influence of acetaminophen and ibuprofen on skeletal muscle adaptations to resistance exercise in older adults. Am J Physiol Regul Integr Comp Physiol. 2011. How Does Acetaminophen Work? Researchers Still Aren’t Sure Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala TikTok @ aewellness 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 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 -
Building strength in a safe and sustainable way will get you out of pain.
But how does building strength actually work? And will you immediately “bulk up” like a bodybuilder?
Well, in this brand spanking new episode of the Body Nerd Show, we’re diving into the physiology of building strength. Because, if you’re anything like me, understanding the WHY behind how something works makes it a lot easier to get excited about it.
You’ll learn:
The anatomy of muscles and how they work How exercise actually builds strength How to keep building strength without being stuck in the same routine All the links: The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis. Sports Med. 2017 How does exercise make your muscles stronger? | Scientific American [7 Different Types of Strength and Their Benefits | ACE Fitness](https://www.acefitness.org/resources/pros/expert-articles/5495/7-different-types-of-strength-and-their-benefits/#:~:text=From a physiological perspective%2C strength,to achieve a specific outcome.) Join me for the Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness 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 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 -
Discover the surprising connection between your low back pain and your pelvic floor in this eye-opening episode. Dealing with nagging discomfort can be frustrating, especially when the usual remedies like stretching and heat only offer temporary relief.
But here's something you might not know: your pelvic floor could be playing a role in your low back pain, and it's not just a topic for postpartum.
We all have important muscles at the base of our pelvis that contribute to core and spinal stability.
So if you've been pushing through back pain without exploring what's happening in your pelvis? This episode will be a game-changer for you.
You’ll learn:
Why your low back pain might be related to your pelvic floor The anatomy of the pelvic floor Why working on the muscles of the hip and pelvis can help your low back feel better All the links: The Role of the Obturator Internus Muscle in Pelvic Floor Function ( Journal of Women’s Health Physical Therapy) Association between lumbopelvic pain and pelvic floor dysfunction in women: A cross sectional study (Musculoskeletal Science and Practice) Low Back Pain and Pelvic Floor Disorders (Physiopedia) Assessment of pelvic floor muscle function in women with and without low back pain using transabdominal ultrasound (Manual Therapy) How to Find Neutral Pelvis and Spine (AE Wellness YouTube) Glute and Hamstring Warmup (AE Wellness YouTube) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 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
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We're all too familiar with how media, fashion, advertising, and the fitness industry can make us feel less confident about our amazing bodies. So today - we’re diving deep into the world of cellulite.
Despite the substantial investments made in its treatment, the research landscape is a wild ride, with more focus on remedies than actually understanding its root cause.
Cellulite is not a problem to be fixed, but rather a natural part of your body's tissue layers. And by delving into the connection between fascial health and cellulite's appearance, you'll gain valuable insights into caring for your body.
So if you’re concerned about cellulite, today’s episode is for you!
You’ll learn:
The science of cellulite and what it is Latest cellulite research And what your fascial health has to do with the appearance of cellulite All the links: Cybil’s Website - csolyn.com Cybil is @skinfitnessexpert on IG Circadia Professional Firming and Shaping Gel The Body Nerd Show Episode 17: What’s Fascia Got to Do With It? The Anatomical Basis of Cellulite Dimple Formation: An Ultrasound-Based Examination Anatomical study of superficial fascia and localized fat deposits of abdomen (Indian Journal of Plastic Surgery) Cellulite isn’t Real. This is How it was Invented. (Refinery 29) Scientific American - Is Cellulite Forever? **** Treatment for Cellulite (International Journal of Women’s Dermatology) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 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
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Discover the secrets of snoring and how to find relief in this episode. Did you know that 45% of adults snore occasionally, while 25% snore regularly?
Whether you're the snorer or sleep beside one, snoring can be more than just noise. It can disrupt your sleep, leaving you groggy, with a dry mouth, or a sore neck.
So whether you’re the snore-er or sleep next to someone who does, today’s episode is for you.
In this episode you’ll learn:
Common causes of snoring How jaw position and neck position (and pain) are related And simple exercises for the tongue and face that will help manage snoring All the links: Easy massage for jaw pain (no equipment needed) (AE Wellness YouTube) Jaw Pain Self-Care Guide Mouth taping for sleep: A TikTok trend with merit (Dentistry IQ) Mouth and Throat Exercises to Help Stop Snoring (Sleep Foundation) Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial (Sleep and Breathing) Effects of Oropharyngeal Exercises on Snoring (American College of Chest Physicians) Clinical Implications of Mandible and Neck Measurements in Non-Obese Asian Snorers (Clinical and Experimental Ororhinolaryngology) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 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
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Did you know that 8 out of 10 people will experience back pain at some point in their lives? If you've ever been there, you're not alone.
But focusing solely on your lower back might not be the best approach. Our bodies are interconnected, meaning various muscles in and around the lower back can contribute to pain - not just the one that’s currently screaming at you.
In this episode, we’re focusing on the relationship between tight hip flexors and low back pain, specifically with a muscle called the psoas (so-as).
You’ll learn:
All things low back pain How your hip flexors might be the cause And how to improve hip and low back flexibility and strength All the links: Hip CARs - Improve Hip Mobility (AE Wellness YouTube) Video: How to Hip Hinge Properly (AE Wellness YouTube) 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 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 -
Have you ever wondered what exactly a trigger point is and whether it can truly be "fixed" by simply massaging it harder? Prepare to be pleasantly surprised!
Contrary to popular belief, the solution to trigger point pain is not about using a harder or spikier tool (ouch!).
In fact, the real fix is far less painful and offers longer-lasting relief.
So if you have knots in your upper back that feel like rocks... or the outside of your thigh feels like a rumble strip when it meets your foam roller... Then today's episode is for you!
You’ll learn:
The science behind trigger points What causes them And the best way to get rid of trigger point pain in just a few minutes a day All the links: 30 days to more strength + flexibility with the Mobility Mastery Toolkit 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/ TikTok @ aewellness 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 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
- Visa fler
