The Body Nerd Show

If you've ever dealt with chronic pain or injuries, you know the journey to healing doesn't always feel linear. Some days, it's one step forward… and others feel like you've taken four steps back. But what if the marker of progress isn't pain? What if progress looks more like rebuilding trust in your body... …creating a sense of safety in how you move... …and learning how to listen without fear or frustration? In this episode, I'm joined by chronic pain specialist and physical therapist Dr. Tawny Kross - and she shares why pain isn't always a sign of damage and why your body and brain need safety to heal. Whether you're deep in your healing journey or just trying to make sense of how your body feels, I know you're going to love this one. You'll learn: Why pain does not always mean something is broken How to build nervous system resilience and capacity to reduce pain Why progress isn't about less pain How to proceed with your movement when you're in a flare-up All the links: @dr.tawny.kross on Instagram Kross Centered Care Body Awareness Guide 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day. Because let's be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/

Does having an injury or pain mean you need to stop moving? In this episode of The Body Nerd Show, I'm joined by Dana Jones, host of The Pain Free Athlete Podcast, for a myth-busting conversation about pain, injury, and movement. Together, we debunk some of the most common and harmful fitness myths that keep you stuck. If you've ever wondered what to do when you're in pain, why rest isn't always the best solution, or how to stay active safely, this episode is for you. Dana and I also dive into the mindset shifts that help you navigate workouts and life — even when you're in pain. You'll learn: Why no pain, no gain is not true (especially if you're already in pain Why pain doesn't have to be a normal part of aging How to navigate your workouts when you're injured or in pain All the links: Pain Free Athlete Podcast @painfreeathletepodcast on Instagram Dana's journaling prompts for pain Boulder Back Pain Study - Effect of Pain Reprocessing Therapy vs Placebo and Usual Care for Patients With Chronic Back Pain: A Randomized Clinical Trial Nicole Sachs - Break Awake 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day. Because let's be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/  

If you're living with an autoimmune condition or managing chronic inflammation, building sustainable habits can feel overwhelming. But what if you could feel better by doing less, not more? This week on The Body Nerd Show, I'm joined by Dr. Amy Behimer, PharmD, NBC-HWC - a board-certified health and wellness coach, pharmacist, and the creator of The Habit Hub for Autoimmune Health™. Diagnosed with MS in 2012, Amy blends her personal journey with professional expertise to help others feel better through feel-good habits - without falling into the trap of perfectionism. Whether you're living with MS or another autoimmune diagnosis, I promise you this conversation is the breath of fresh air and permission you've been waiting for. You'll learn: The key habits for reducing inflammation Why rest is more effective than “stressing less” How to set perfectionism aside and make truly sustainable habits What inflammation really is and how to measure progress beyond just lab results All the links: The Habit Hub for Autoimmune Health Podcast Amy's Website [Amy Behimer Coaching] Your #1 Habit Quiz @amybehimercoaching on Instagram 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. 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 Getting stuck? Drop me your question on the Body Nerd Hotline at 818-396-6501 and I'll cover it on a future episode! Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist's hands, helping you release tension, improve flexibility, and move better—every single day. Because let's be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/

What if your flexibility is actually causing your pain? Hypermobility is more than just being bendy - it's a connective tissue condition that can affect your joints, your gut, your nervous system, and more. I just thought it was totally normal to be able to hyperextended my knees

Sitting too much is wrecking your body, but what if you could sneak in movement while stuck in the car? Whether you're commuting to work, driving the kids around, or just sitting at your desk, too much sitting can lead to stiff joints, back pain, and tight hips. But you don't need a full workout to feel better. Movement snacks (small, intentional movements throughout the day) can be more beneficial than a full length workout - especially if keeping it simple means you actually do it! In this episode of The Body Nerd Show, I sit down with Hope Zvara, founder of Mother Trucker Yoga®, to talk about simple ways to bring mobility into your long drives and improve your flexibility in just a few minutes a day. Hope's super practical tips will help you feel your best… even on your busiest days.

The Body Nerd Show is officially back! And today's episode is a little different. Instead of talking about how to move better, we're talking about grief. Because grief isn't just losing someone you love - it's forced change of any kind. The loss of a job, a friendship, a relationship, or even just life not turning out the way you expected. And for the last year, I've been deep in it. Losing my dad in August completely changed my life. So in today's episode, I'm sharing where I've been, what's next for the show, and how we can navigate grief (of all kinds) together. Thanks for being here. It means more than you know.

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: Reversing Mast Cell Activation and Histamine Intolerance Summit 2.0 with Dr. Meg Mill [event] Dr. Meg's guide to Histamine Intolerance Dr. Meg Mill's website @DrMegMill on Instagram 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

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: Dances with Fat - Ragen's Website Weight and Healthcare Newsletter (Ragen's Substack) @Ragenchastain on Instagram 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  

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

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

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

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!

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

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

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

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     

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 

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   

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 

In today's episode, we're delving into the intriguing world of hypermobility. Have you ever found yourself in one of two camps when it comes to flexibility? Either you're incredibly bendy, and love yoga and stretching, or you experience tightness and pain as your body tries to compensate for unstable joints. I used to be a yoga devotee until my increasing my flexibility just meant more pain. Hypermobility is a multifaceted topic with evolving terminology, related medical diagnoses, and new research being published. If stretching doesn't alleviate your pain, understanding hypermobility could be the key to improving your movement and overall well-being. So if you think you might be hypermobile (or work with clients who are), then today's episode is for you! You'll learn: What it means to be hypermobile Different types of hypermobility on the spectrum Why adding strength training is the key to better joint stability (and less pain), especially if you're living in a bendy body All the links: How to Find Neutral Spine [video] Functional Crawling Patterns Glute and Hamstring warmup The Beighton Score as a measure of generalised joint hypermobility (Rheumatology International) Diagnosis and Management of Hypermobility Spectrum Disorders in Primary Care (Journal of the American Board of Family Medicine) Muscle strength, muscle power and body composition in college-aged young women and men with Generalized Joint Hypermobility (PLOS ONE) 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 

Are your shoulders feeling stiff or painful? It might be time to give them some love and attention. In today's episode, we're diving into the world of shoulder pain and how to find relief. If you're like me and spend a significant part of your day hunched over a screen, your shoulders could use some extra care. The good news is that simple movements and exercises can make a world of difference. So if you have shoulder pain and are ready for some fixes (that won't hurt) - I've got you covered with today's episode. You'll learn: All about shoulder pain and common shoulder injuries How to strengthen and mobilize your shoulders without getting hurt The surprising benefits of incorporating more hanging into your shoulder routine All the links: What is Shoulder Impingement? (AE Wellness YouTube) Rotator Cuff Exercise - Shoulder Push Backs (AE Wellness YouTube) Wall Slides for Bulletproof Shoulders (AE Wellness YouTube) Improve Grip Strength With Hanging (AE Wellness YouTube) Keep Moving In Place (Katy Bowman) Dynamic Home Reaching and Hanging Spaces (Katy Bowman) Hanging and Swinging 101 (Katy Bowman) Partial-Thickness Rotator Cuff Tear by Itself Does Not Cause Shoulder Pain or Muscle Weakness in Baseball Players 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 

I've always been fascinated by the human body, how it works, and more importantly, what happens when it doesn't. So when I had the opportunity to step back into the anatomy lab after college, I was beyond excited. And to be honest, those 6 days forever transformed how I approach mobility and think about the human body. In this week's episode, we're covering all things anatomy - from my anatomy lab experience to the fascinating world of cadavers, including their use in everything from education to research. So whether you're an anatomy nerd, body nerd, or just think the human body is cool - today's episode is for you! You'll learn: The history of cadavers and anatomical studies How cadavers help us learn about the human body (beyond just medical training) And my experience in the anatomy lab All the links: Gil Hedley - Hands-On Human Dissection Workshops Stiff: The Curious Lives of Human Cadavers by Mary Roach [Med School without Cadavers? - Scientific American](https://www.scientificamerican.com/article/med-school-without-cadavers/#:~:text=During the Renaissance%2C cadaver dissections,the secrets of our flesh.) Leonardo da Vinci: Anatomist. The British Journal of General Practice, 62(599), 319. 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've ever searched for plantar fasciitis and foot pain, you've probably been hit with an overwhelming amount of advice to stretch your calves and ice the area. But let's be real, these methods may give you temporary relief, but they're not going to fix the root of the problem. Rest, ice, compression, and elevation (RICE) have been the traditional go-to for treating pain but science has yet to show that icing makes a significant change to injuries once they've passed the 48-hour mark. Stretching and icing are just band-aid solutions for healing injuries, especially when it comes to plantar fasciitis and chronic pain. So if you've been struggling with pain and traditional methods haven't been helping - today's episode is for you! You'll learn: Why stretching and icing aren't enough when it comes to healing injuries How stretching may actually be doing more harm than good if you're hypermobile How to address the root cause of foot pain for lasting relief. All the links: Plantar Fasciitis 101: Why your feet hurt and what to do [FREE WORKSHOP] The pathomechanics of plantar fasciitis. Sports Med. 2006 The use of ice in the treatment of acute soft-tissue injury: a systematic review of randomized controlled trials." The American journal of sports medicine 32.1 (2004) 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 like most of us who spend long hours in front of a computer, you've probably heard about blue light-blocking glasses being the ultimate solution to dry eyes, eye strain, headaches and more. But let's be honest, with all the hype surrounding these glasses, it's easy to wonder if they're worth investing in or just another gimmick. As a self-proclaimed blue blocker enthusiast, I have to admit that even I was surprised by what I discovered in my research about blue light and eye strain. Is it the blue light specifically that's causing the issue or simply staring at screens in general? So, if you're someone who has blue blockers saved in your cart and are wondering if they're worth the investment, today's episode is for you. You'll learn: The science of blue light and why it's essential for your body How to work with screens without experiencing eye strain Whether blue blocker glasses are as effective as they're made out to be All the links: Help for Neck and Shoulder Pain Workshop - use code blueLIGHT to save 40%! A double-blind test of blue-blocking filters on symptoms of digital eye strain. Work 65.2 (2020) Does blue light filter improve computer vision syndrome in patients with dry eye. Life Science Journal 11.6 (2014) The coevolution of blue-light photoreception and circadian rhythms. Journal of Molecular Evolution 57 (2003) AMBER LENSES TO BLOCK BLUE LIGHT AND IMPROVE SLEEP: A RANDOMIZED TRIAL. Chronobiology International 26.8 (2009) Effect of evening blue light blocking glasses on subjective and objective sleep in healthy adults: A randomized control trial. Sleep Health. 2021 Blue blocker glasses impede the capacity of bright light to suppress melatonin production. Journal of pineal research 41.1 (2006) A Double-blind Test of Blue-blocking Filters on Symptoms of Digital Eye Strain. 1 Jan. 2020 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  

Whether you're a new listener or you've been with me for the last 4 years, we've covered a ton of topics together. From hydration and running, to journaling, meditation, and even the experiment where I gave up wearing glasses - we've explored it all!

Let's talk about something we've all experienced: Hiccups. They can strike at any age, and for most of us, they're just an annoying inconvenience. But have you ever wondered what actually causes hiccups? Or if the old tricks of holding your breath or drinking water actually work? In this week's episode, we're diving deep into the weird science of hiccups. Did you know that premature infants can spend up to 2.5% of their time hiccupping, and that the world record for hiccups is 68 years?

Sweating is an absolute superstar when it comes to keeping our bodies healthy and happy. Not only does it regulate our body temperature, but it also protects the skin against infections and helps clear out environmental toxins and cellular waste. I'm 100% pro-sweating. So much so that I have a sauna bag that I use a few times a week, that heats up to a toasty 160˚F! But let's face it, sweating gets a bad rap. You might feel embarrassed or self-conscious about how much you sweat when in reality, it's a completely normal bodily function with amazing benefits. By understanding the science behind sweating, we can embrace and appreciate it even more. Whether you're someone who's worried about sweating too much or you're simply interested in learning more about how your body works, this episode is for you! You'll learn: Why we sweat How it boosts immunity and helps clear the body of toxins And why you should embrace your body's ability to regulate temperature All the links: Human Elimination of Organochlorine Pesticides: Blood, Urine, and Sweat Study. Biomed Res Int. 2016 Physiology of sweat gland function: The roles of sweating and sweat composition in human health. Temperature (Austin). 2019 The in Vitro Immune-Modulating Properties of a Sweat Gland-Derived Antimicrobial Peptide Dermcidin. Shock. 2016. Higher Dose Sauna Blanket LMNT Electrolyte supplement Join me for the 2023 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 

As a former soccer player, I know firsthand just how awful shin splints can be. The dull ache at the front of my shin made me feel like I was walking on glass shards.

Are you tired of dealing with the pain, stiffness, and limited range of motion that come with frozen shoulder, also known as adhesive capsulitis? A painful shoulder makes it super difficult to do everyday tasks like getting dressed (like hooking a bra

Are you tired of feeling like your feet are trapped in a pair of foot coffins all day? Crocs, flip flops, Danskins, Converse - everyone seems to have an opinion on what the best type of shoe is for people with foot pain. Instead of just recommending a bunch of brands that may or may not work for you, I want to empower you with the knowledge to choose the best type of shoe for yourself. Because the minimal and barefoot style shoe world has come a long way from the five-finger Vibrams. Believe it or not, you can now be stylish while also improving your walking pattern, improving balance, and dynamic stability. In this episode, you'll learn: How traditional shoes restrict normal foot and ankle mobility How to shop for minimalist shoes (and what to look for) The best way to break in new shoes without getting hurt All the links: Modifications in lower leg muscle activation when walking barefoot or in minimalist shoes across different age-groups, Gait & Posture. 2018 Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatr 20, 88 (2020) Barefoot Shoes and Style - Anya's Reviews Flux Footwear | use code BODYNERD10 to save - www.aewellness.com/flux/ Earth Runner sandals Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ 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 

I love nothing more than being (overly) prepared. But when it comes to surgery, you might only have a few procedures over your entire life. Regardless of your surgical experience, your doctor (hopefully) has way more - which can sometimes put you at a disadvantage when you're not sure what to even ask. Many of the clients I work with have had surgery - whether they are building up strength to prepare or are looking to rebuild strength post-surgery. So when one of the Mavens shared her experience with surgery and how overwhelmed being “underprepared” felt, I knew an episode was in order. If you're thinking about surgery or taking care of someone who will - today's episode is for you! You'll learn: How to prepare for your next surgery, from questions to ask your doctor to supplies to have at home Post-surgery recovery tips And how to make the most out of PT once you're healed All the links: Enhanced Recovery after Surgery Information Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ 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. 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 dealing with wrist pain? If so, you're not alone as almost 25% of US adults have experienced it at some time. And while it's common in people with physically demanding jobs, it can affect anyone. On this week's episode, we're talking about all things wrist pain, including different injuries and conditions like carpal tunnel syndrome, ganglion cysts, and Kienbock disease and the treatments to help. We'll also (sadly) talk about how our smartphone addiction might be contributing to wrist pain. I know I'm 100% in the fully addicted camp, so this was not welcome news

In 200 episodes of the Body Nerd Show, I've learned a lot. I've changed my opinion on things (like bunions), learned which muscles contribute to the recurrence of pain (especially in the low back), and incorporated things I thought were scams into my regular routine after reading the science. So in today's episode, I'm sharing the top 5 things I've learned in the last 200 shows. So if you're ready to learn new things, have your mind changed about old things, and have some hope for a life without pain, this episode is for you. And thank you for being here, for listening to the podcast, for every time you shared it, and for taking the time to leave a review. I know it seems like a small gesture that doesn't mean a lot, but all of it counts and I truly couldn't do it without your support. THANK YOU! You'll learn: My top 5 facts from 200 episodes of the podcast Including why low back pain is usually not a one-time occurrence Why you don't need to lose weight to get out of pain And everything I've learned about how to get rid of plantar fasciitis for good All the links: EP 186 SI Joint + Low Back Pain EP 177 All About Bunions EP 143 Does losing weight help with pain? EP 024 Can You Sweat Out Toxins? EP 135 Plantar Fasciitis Fixes Join me for the 2023 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 

Have you ever felt tightness or pain at the front of your hip? Hip flexor tension and pain are super common among people who spend time sitting (myself included). Beyond tension, hip flexor issues can also lead to low back pain or numbness along the top of the thigh. I know I'm not alone when it comes to tension in the hip flexors, so in celebration of the 200th (!!!) episode of the Body Nerd Show, I'm sharing my best tips to get you out of the hip flexor stretch/pain cycle so you can move better and feel better. And not a single lunge stretch will be required

Long COVID is a serious issue. And in July 2021, it was added as a recognized condition that could result in a disability under the Americans with Disabilities Act. But what is Long COVID? And why are only some people affected by it? Emerging research has found a relationship between Phrenic and Vagus nerve changes and chronic COVID symptoms, which may be one of the causes of lingering symptoms like fatigue, shortness of breath, difficulty concentrating, and digestive issues. So what's actually happening in the body when things don't feel "right" after the initial infection? You'll learn: The anatomy of Long COVID How it can impact your nervous system And how long-haul COVID can affect your diaphragm and breathing for months after the initial infection All the links: Nervous system consequences of COVID-19 (Science, 2022) Long COVID Symptoms Linked to Effects on Vagus Nerve (WebMD News) Phrenic Nerve Injury Diaphragmatic myoclonus due to SARS-CoV-2 infection (Neurological Sciences, 2020) Respiratory Distress in SARS-CoV-2 without Lung Damage: Phrenic Paralysis Should Be Considered in COVID-19 Infection (European Journal of Case Reports in Internal Medicine , 2020) A pilot randomized controlled trial of supervised, at-home, self-administered transcutaneous auricular vagus nerve stimulation (taVNS) to manage long COVID symptoms (Bioelectronic Medicine, 2022) Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ 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. 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    

A few months ago there was a video circulating on social media of a “groundbreaking” new find that can boost metabolism just by doing something called the soleus push-up. You know I was intrigued. And the study was promising - research participants did show an improvement in local metabolism even for unfit volunteers. But if something sounds too good to be true, chances are it probably is. So are seated calf raises the key to improving blood glucose and improving metabolism? Could it be that simple? I think you already know my answer

When it comes to joint pain, whether it's chronic or from a new sprain - the first tool I grab is always my mobility floss. But when I first learned of mobility flossing (aka voodoo bands), I gave it the side eye and dropped it in my basket of tools, thinking I probably wouldn't use it much. And then I sprained my ankle - a full-out bruised all along the bottom and not able to walk right sprain. It was the daily use of the mobility floss (not ice!) that got me back to walking relatively pain-free in just a few days. So grab yourself some Mobility Floss and enjoy today's episode! You'll learn: How to use mobility floss and why flossing isn't just for your teeth What compression tissue flossing is and how it can reduce pain and improve mobility And how to incorporate muscle flossing into your mobility routine All the links: Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/ Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis (Medicine & Science in Sports & Exercise, 2019) Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review (European Review of Aging and Physical Activity, 2022) Changes of Ankle Dorsiflexion Using Compression Tissue Flossing: A Systematic Review and Meta-Analysis (Journal of Sport Rehabilitation, 2020) 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

Is it better to sit or stand for work? Maybe you have a sit/stand combo desk that allows you to do both. Or maybe you've been looking at getting a treadmill so you can spend your workday moving. If you've heard the phrase “sitting is the new smoking” and now you're wondering how to keep working without having a negative impact on your physiology and mobility… I'm here to tell you all is not lost. You don't have to invest in a super expensive treadmill desk or just give up all hope and continue to sit. There is a middle ground

Headaches suck. And while my tension headaches were resolved through structural and movement work, that's not always the case. Because sometimes, headaches aren't structural - they're hormonal. I'm joined today by Functional Medicine Practitioner and Doctor of Pharmacy, Dr. Meg Mill, who shares all the ways in which hormones can impact gut health, headaches, and more. Her online practice is focused on helping people end headaches and migraines, balance hormones, heal the gut, reduce inflammation, increase energy, reduce anxiety and restore their immune systems. So whether or not you suffer from headaches, if you're interested in optimizing your health, then today's episode is for you. You'll learn: Why headaches may not always be caused by tension The role hormones play in headaches How the E.A.T method can help bring happiness beyond headaches All the links: Dr. Meg Mill's website: www.megmill.com HelpMyHeadaches.com @DrMegMill on Instagram Environmental Working Group - EWG Verified products 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  

I used to think electrolytes were only needed if you were doing a super hard workout, but since i've been supplementing with them, I've been feeling great. Which has me wonder - do you need electrolytes or can you get rehydrated from water alone? Because you can get hydration in a million different forms - gels, pre-mixed drinks, sparkling beverages, powders and more. And it's totally overwhelming. So today, we're talking about all things electrolytes because dehydration is about more than just drinking water. You'll learn: The function of electrolytes in the human body Different types of electrolyte imbalance And how to know if you need more electrolytes All the links: The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein (Nutrients, 2021) Hydration and cooling in elite athletes: relationship with performance, body mass loss and body temperatures during the Doha 2019 IAAF World Athletics Championships (British Journal of Sports Medicine, 2021) Effects of electrolytes on endurance of middle-school girls: a prospective study (Journal of Public Health and Emergency, 2018) Electrolyte imbalances in patients with severe coronavirus disease 2019 (COVID-19) (Sage Journals, 2020) Diagnosis and management of postural orthostatic tachycardia syndrome: A brief review (Journal of Geriatric Cardiology, 2012) [Electrolyte Imbalance - Cleveland Clinic](https://my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance#:~:text=What is an electrolyte imbalance,fluids like blood and urine.) 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  

Raise your hand if you're stressed

Things don't always feel the same after an injury. Let's say you sprain your ankle, and after a few months you notice your back starts hurting. They couldn't be connected… right? Your body is super smart and efficient. Andd it will do everything it can to get you from point A to Z with the least amount of energy possible. Even if that means creating wonky movement patterns that cause issues (aka compensation patterns). Today, I'm joined (again) by body nerd Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology. Whether or not you're currently dealing with an injury, this episode is fascinating (and absolutely nerdy). Can't wait to hear what you think! You'll learn: What happens to tissues after an injury What compensation patterns are and why they can be so tricky to deal with How to help your brain and body reintegrate after an injury to restore pain-free movement All the links: Holly's website: www.flowmovement.ca Holly on IG @flowmovementtherapy Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/ 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