Move Nourished Podcast: Recent Episodes
Move Nourished
The podcast where we discuss nutritious eating, functional movement, and herbal medicine to help you move, eat and live better.
In this episode, I explore why many self-care plans fail and how to fix them. I'll share tips on creating a personalized, comprehensive health plan that includes manageable steps and measurable outcomes.
We'll discuss the downfalls of the supplement industry, debunk myths about exercise, and emphasize the importance of understanding the purpose behind each health strategy. Join me as I share my insights and professional experiences to help you build an effective and sustainable health plan.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit alyssadalos.substack.com
In this episode of the Move Nourished podcast, I discuss the common feeling of overwhelm many face when trying to start self-care habits. I provides strategic advice on beginning with small, manageable steps that still create meaningful changes, based on the principle known as the "zone of optimal difficulty." I’ll emphasize high ROI interventions like supplements and herbal formulas, which require less effort but offer significant benefits, to help build the capacity for tackling more challenging health changes. For more detailed guidance, check out CAPACITY, the quick-and-clean self care course for people who care deeply for the world.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit alyssadalos.substack.com
Tension is an often misunderstood concept when it comes to our bodies.
In today's chat, we argue that tension, contrary to popular belief, is not all bad and plays a critical role in our movement and stability. First we must destigmatise tension and embrace the importance of strategic, functional tension. Our conversation then shifts to the potential negative impacts of tension when it becomes maladaptive. We explore concepts like allostasis, the sources of functional tension, and practical tips for managing and redistributing tension effectively. Stay tuned for the next episodes where we’ll delve deeper into holding patterns and the structural model of imbalance.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit alyssadalos.substack.com
In this episode of the Move Nourish podcast, we delve into the topic of eco anxiety, exploring its various emotional states and critiquing how it's currently conceptualized in research. We emphasize the need for a more holistic and embodied approach and highlight the potential of these emotions to mobilize collective action against environmental destruction.
We discuss the metaphor of elements in understanding digestion, focusing this time on water and earth. We highlight the importance of hydration, mucosa, and tissue integrity, and discuss the role of umami-rich foods in maintaining gut health. We also touch upon 'leaky gut' syndrome, the benefits of collagen, and suggest dietary practices to improve digestion.
For support in healing from chronic conditions like leaky gut and autoimmunity, go here.
We delve into the vast topic of digestive health, illustrating the intricate relationship between digestion and holistic wellbeing. Using metaphors associated with elements of fire and air, the hosts explain the role of 'digestive fire', metabolism and motility in facilitating digestion. They mention how certain herbs enhance the digestive process by stimulating blood flow, secretion of digestive enzymes, and contribute to body movements necessary for digestion. The video ends with a prelude to the next episode discussing the elements of 'water' and 'earth' and their role in digestion.
We discuss the concept of 'Salutogenics'. Coined by researcher Aaron Antonovsky, Salutogenics explores health promoting practices carried out for their inherent worth, highlighting health as more than just the absence of disease. Alyssa and Forest delve into how understanding stress response and having the right resources can lead to advancements in health. They also touch on managing stressors through developing beneficial life habits and promoting health for the sake of wellbeing, moving away from the notion of 'fixing' health problems, but celebrating health promoting practices.
To learn more about how to get expert support on revamping your self-care practices and cultivating health for health's sake, go here.
We delve deep into the concept of stress and how we can understand it through our unique 'Baking the Cake' model. We discuss components of stress, breaking down our responses to it and the various elements like coping mechanisms, resources, the stressor itself, and recovery. We emphasize the importance of being resourced when it comes to stress management. Subscribe for upcoming episodes where we explore topics like allostasis and polyvagal theory!
In this episode, Alyssa and Forest continue their discussion on 'Grounded Generalism', promoting diversification of skills and knowledge for overall wellbeing. The two clinical herbalists and wellness enthusiasts explore how humans evolved as generalists, the balance between specialization and generalization, and the implications for health, diet, and movement. They underscore the value of being a 'Jack-of-all-trades, master of a few', in counteracting extreme specialization and over-reliance on fast-access information. They also stress the societal, emotional, and intellectual benefits of grounded generalism, bolstering resilience, adaptability, and emotional wellness.
Why it's often better to be a jack-of-all-trades than a niche expert (and why we need both!). Big takeaway: being a generalist gives you agency and access and empowers you to make better decisions about your health.
Show Notes
Here's the book we mention in the episode (highly recommend!):
Range: Why Generalists Triumph in a Specialized World by David Epstein
In our final episode on "adaptogens," we discuss the plants that are truly worthy of that name and create our dream formula that will ACTUALLY help you adapt better to stress over time.
If you need help and support to heal from burnout, we gotchu. Head here.
Learn when and how it's appropriate to use plants like ginseng, eleuthro, and shizandra, as well as a few more sustainable alternatives.
To become a client, learn more here.
In this episode, we debunk 6 harmful myths about the plants labeled as "adaptogens" and explain why their current use is more than just ineffective.
True healing from chronic fatigue takes time and support - work with us to comprehensively address all the factors that drive fatigue, from stress to sleep to nutrient deficiencies.
Get ready to unlearn everything you’ve ever heard about “adrenal fatigue.” We break down why it’s not (spoiler alert) a real thing at all, what’s actually behind your symptoms, and why failing to make the distinction can cause way more harm than good.
For more, check out this article from Alyssa, and stay tuned for the next 3 episodes in this series!
A very practical follow up to last week’s episode, Movement is Neural, chock-full of gems for how to correct your movement patterns and improve your form in any sport.
Our nervous system is constantly seeking to adapt to and be more efficient at our movements - it can powerfully facilitate improvement, but it can also get us stuck in patterns of imbalance.
To learn more about working with us 1-on-1 to correct dysfunctional movement patterns and cultivate sustainable, pain-free ones, head here.
Elimination diets are the gold standard for figuring out if you have an issue or sensitivity to a certain food. Here’s how to navigate that without worsening disordered eating, from 10 years of personal and professional experience.
If you'd like help navigating the process of elimination and reintroduction as part of achieving optimal health, let's work together.
Part 3 of 3: Resilience. Ever wondered how you can use herbal remedies to speed tissue recovery, curb soreness and inflammation, and lower training stress? We got you - in this 3-part series, we discuss how to safely and effectively use herbs to support each of the 3 R’s of Recovery - Rest, Resources and Resilience.
To learn more about working with us 1-on-1 to improve your recovery and performance, check out our website.
Part 2 of 3: Resources. Ever wondered how you can use herbal remedies to speed tissue recovery, curb soreness and inflammation, and lower training stress? We got you - in this 3-part series, we discuss how to safely and effectively use herbs to support each of the 3 R’s of Recovery - Rest, Resources and Resilience.
To learn more about working with us 1-on-1 to improve your recovery and performance, check out our website.
Part 1 of 3: Rest. Ever wondered how you can use herbal remedies to speed tissue recovery, curb soreness and inflammation, and lower training stress? We got you - in this 3-part series, we discuss how to safely and effectively use herbs to support each of the 3 R’s of Recovery - Rest, Resources and Resilience.
To learn more about working with us 1-on-1 to improve your recovery top to bottom, check out our website.
In this episode, Alyssa shares 6 of the most powerful truths about healing from chronic health issues distilled from a decade of personal and professional healing work.
For more on healing from burnout, check out Alyssa's free mini-course, REGENERATE.
To learn more about working with Alyssa 1-on-1, head here.
Movement should facilitate deeper awareness of our physical sensations, feelings and needs. In this episode, we explore why that’s crucial for both athletic success and general health and offer a few pointers on how to bring more embodiment to your movement practice.
We’ll discuss our top favorite anti-inflammatory plants, how much to take and in what forms, and the tastiest way to take them.
Fascia is what makes our movements dynamic, resilient and energy efficient. In this episode, we discuss how including fascial work in your movement practice leads to better coordination, faster recovery, and less discomfort. We’ll leave you with several practical takeaways for how to do so.
Movement belongs to everyone with a body, and it always has. Our ancestors used a huge variety of movement patterns to survive and thrive that encompassed ALL abilities - peak performance for you means whatever you want it to.
We may be a couple years into the New Remote Order, but many of us are still struggling to find a nourishing routine.
Why your primary “exercise goal” should be to foster wellness, connection (to self, others, nature), and joy.
What are the driving mechanisms behind great sleep, and how do we optimize them to enhance recovery? In this episode, we discuss the 3 “masters of sleep” and what you can do to leverage their benefits.
Daily life has become mostly sedentary for many of us, including people who consider themselves athletes! In this episode, we discuss the historical shift from obligate movers to optional movers, what that has done to our health, and why no amount of exercise alone is enough.
You only get the benefits of the training you can recover from - in this episode, we discuss how stress recovery determines whether you meet your athletic goals. Hint: what do allostatic load and progressive overload have in common?
Today we’ll teach you how to plan + structure your meals for maximum variety and versatility, how to avoid palette fatigue, and my two most reliable strategies for adding a spectacular amount of flavor without wasted time or effort.
We go over the idea of movement nutrients, how we become “deficient” in certain ones, and why even high-level athletes aren’t exempt.