Move Daily Health Podcast: Recent Episodes
Freyja Spence and Dain Wallis
It is with great pleasure that we welcome Stuart Phillips, PhD, back to the podcast! He last joined us to discuss protein intake and aging but today's podcast takes a look at the many other facets of his labs' ongoing research in long-term health, the menstrual cycle, and more. We take a deeper dive into what it means to focus on Health Span vs longevity, the need for movement in light of increased use of weight loss drugs, and the need to retain strength and power with aging.If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/a9lxhm6vTzoShow Notes0:00 Intro2:00 Where his lab's research is growing: Aging, Longevity, and Health Span4:40 Sarcopenia and the importance of retaining muscle mass and function10:16 How recovery changes with age11:50 Catabolic crisis: How disuse leads to dramatic decline in Health Span12:50 The importance of strength, resistance training, cardiorespiratory fitness, and power for long-term health and the aging body18:38 Why power matters, no matter your age20:30 Aging processes: It's not just one thing27:14 Aging and long-term health is a nuanced process29:40 Weight loss drugs and the need to preserve muscle and bone mass38:47 Research and insights on the menstrual cycle47:10 Knowledge dissemination54:30 Wrap upRecommended Reading & Listeninghttps://www.instagram.com/mackinprof/?hl=enhttps://mira.mcmaster.ca/our-faculty/stuart-phillipshttps://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillipshttps://www.movewelldaily.com/mode-daily-health-podcast-s3e2-longevity-aging-health-spanhttps://www.movewelldaily.com/move-daily-health-podcast-s3e4-how-to-determine-resistance-and-aerobic-training-needsConnect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coachinghttps://www.movewelldaily.com/contact-usIf you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode! .wpedon-container .wpedon-select, .wpedon-container .wpedon-input { width: 144px; min-width: 144px; max-width: 144px; }
It is very easy to find supplement "stacks", pricey products, and rigid dietary or exercise regimes sold under the guise of being crucial to health. The simplest things are often the truest and achieving sleep, improving foot health, resolving tension associated with desk work, as well as figuring out meal or exercise timing should not come at a high cost or a supplement subscription. Tune in as we discuss the small things you can do to hone, not hack, your health. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/i3X3eNQ01LQShow Notes0:00 Intro1:21 Injuries and their final straw moment2:17 Sleep: optimal positioning, sleep hygiene and habits that promote sleep9:27 What you do not need to do for sleep: sleep trackers and supplement stacks15:34 Footwear: do you need to go barefoot or do you need maximal support?18:26 Foot and ankle care: helping your knees, hips, low back and reducing risk of falls20:28 Safely making shoe changes25:00 What you do not need for your foot health and what to watch for when getting your feet or gait assessed.29:25 Time spent sitting and step counts: is sitting really all that bad?35:00 Meal timing and exercise timing: what is "right"? Wrap upRecommended Reading & Listeninghttps://www.movewelldaily.com/health-habitshttps://www.movewelldaily.com/guide-to-better-sleephttps://www.movewelldaily.com/does-intermittent-fasting-workhttps://www.movewelldaily.com/circadian-rhythmshttps://www.movewelldaily.com/nutrition-beliefsConnect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coachinghttps://www.movewelldaily.com/contact-usIf you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
Recovery is the foundation: from sickness, exercise, injury, hEDS/HSD flares, jet lag and more. Recovering well allows you to live and train well. Notably, recovery is not just about sleep and static rest on the couch even though those can be components of it.
We had the pleasure of speaking with Lara Bloom, President and CEO of The Ehlers-Danlos Society. Lara raises global awareness of rare, chronic and invisible diseases, specialising in the Ehlers-Danlos syndromes, hypermobility spectrum disorders (HSD) and related disorders. Tune in to hear Lara's insights on the people, projects, and global effort behind increased awareness and advocacy for those living with hEDS, HSD, and related disorders.If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/1SP2garPglgShow Notes0:00 Introduction1:30 Lara speaks to the 14 years she has spent working in this field and how the awareness and understanding about hEDS and HSD has evolved6:59 How The Ehlers-Danlos Society created opportunity and accessibility during the pandemic11:15 The role of the "patient" expert, client-centred care, verbiage and validation16:00 How diagnosis and management for hEDS and HSD in the US, UK, and elsewhere varies21:00 Personal experience can be a spark for change while not being the driver longterm22:41 How The Ehlers-Danlos Society team is driven and motivated to keep going25:00 The benefits and innovation that comes from being online and in-person when raising awareness28:30 Pediatric guidelines on hypermobility spectrum disorders31:00 Exciting new and upcoming projects with The Ehlers-Danlos Society35:42 How to get involved in research if you have hEDS or HSDRecommended Reading & Listeninghttps://www.ehlers-danlos.com/eds-global-registry/Lara Bloom's WesbiteThe Ehlers-Danlos Society Website The EDS ECHO programhttps://www.movewelldaily.com/ehlers-danlos-syndrome-eds/https://www.movewelldaily.com/after-diagnosis-heds-and-hsd/https://www.movewelldaily.com/managing-heds-hsd-flares/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
In this episode we discuss the guidelines around resistance and aerobic training from government bodies and the dramatically different recommendations from strength and endurance industries. We touch on the need for individualized interpretations of both strength and aerobic exercise recommendations, how to interject variability, and that a change in approach can be excellent for recovery and injury or burnout prevention. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/nCglNFi6cOYShow Notes0:00 Introduction1:15 Exercise guidelines5:15 Cardiovascular health and aerobic activity recommendations19:30 Minimum effective dose23:51 The aerobic and endurance industry26:45 Apply your personal context to the guidelines and adding variability34:00 Injuries and recovery44:00 Exercise dose and changing routine50:15 Weight management53:00 Change is goodRecommended Reading & Listeninghttps://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-to-listen-to-your-body/https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/https://www.movewelldaily.com/move-daily-health-podcast-33-making-health-habits-stick-dr-mary-jung/https://www.movewelldaily.com/find-a-great-personal-trainer/https://www.movewelldaily.com/why-movement-matters/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
This episode takes a look some health research highlights from the past calendar year. The topics include protein consumption, hypertrophy training, the menstrual cycle's impact on food and exercise, sleep regularity versus duration, and more! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/NoHuaV6Wl1EShow Notes0:00 Intro1:25 Hypertrophy: An updated understanding of ideal repetition rangesThe influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in health adults: An umbrella review6:00 Menstrual Cycles: An updated look at human-derived dataMenstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology15:08 Protein Consumption: An updated look at our ability to absorb protein after a workout.The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans18:57 Wim Hof Method: Updated research insights into the method on the general populationDoes Wim Hof Method improve breathing economy during exercise?The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parametersThe effects of Wim Hof Method breathing on Heart Rate Variability and Affect states: 304929:10 Sleep: Updated research on whether duration or regularity is more important and predictive of all cause mortalitySleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study34:00 Step count and walking speed: Updates on what speeds and step counts actually matter for all cause mortality and cardiovascular disease riskRelationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events41:12 Notable mention: Saturated fatSaturday fat, the estimated absolute risk and certainty of risk for mortality and major cancer and cardiometabolic outcomes: an overview of systematic reviews42:50 Notable mention: Gut biome and exercise motivation and performanceGut microbes shape athletic motivationRecommended Reading & Listeninghttps://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillips/https://www.movewelldaily.com/complete-protein-guide/https://www.movewelldaily.com/top-5-heds-hsd-considerations-hormonal-cycles/https://www.movewelldaily.com/why-movement-matters/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
This episode takes a look at the conflicting message around aging as a natural process versus aging as a disease. We dive into the beliefs that drive behaviour based on the interpretation of aging and the anti-aging industry. Tune in to learn what you can do to self-assess quality of life longevity factors, and how to avoid the fear-driven messaging around the anti-aging supplement industry.If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/1S8LrCHc0TsShow Notes0:00 Intro0:48 Defining Aging vs Anti-Aging 4:00 The history of anti-aging10:00 The billion dollar industry of anti-aging18:00 The fear that drives sales 20:00 How our choices and perspectives on aging influence outcomes27:45 Embracing potential while processing change in capacity or function30:00 What we know promotes successful biological aging35:00 Self-assessing factors correlated to quality of life and longevity37:17 Walking Speed and aging: 6 Minute Walk test Calculator41:40 Grip Strength and aging44:55 Ground to standing, balance, mobility and aging48:00 Sit to Stand or 5X Sit to Stand Test and aging: CDC's 30 second chair test instructions and norms.53:00 – Episode recapRecommended Reading & Listeninghttps://www.movewelldaily.com/move-daily-health-podcast-s2e03-how-to-change-your-stimulus-to-change-your-life/https://www.movewelldaily.com/move-daily-health-podcast-s2e07-how-to-age-well/https://www.movewelldaily.com/move-daily-health-podcast-36-muscle-centric-medicine/https://www.movewelldaily.com/pain-101/https://www.movewelldaily.com/diagnosis-high-cholesterol-now-what/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
We are kicking off our third season with a check-up on the Move Daily health pillars: Movement, Nutrition, Self, Community, and Stillness. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://youtu.be/gpeznlSjp0oShow NotesIntro to Season 31:30 Movement is an expectation of your organism23:00 Nutrition is only partially about the food itself42:00 A sense of self helps navigate change and choices52:30 Community can start with a smile1:05 Stillness is not just sleep1:15 – Episode recapRecommended Reading & Listeninghttps://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-to-listen-to-your-body/https://www.movewelldaily.com/move-daily-health-podcast-s2e06-how-to-prevent-smart-goals-from-being-stupid/https://www.movewelldaily.com/move-daily-health-podcast-s2e08-how-to-navigate-health-fitness-claims/https://www.movewelldaily.com/pillars-of-health/https://www.movewelldaily.com/rethinking-weight-loss/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
Are you a victim of your own confirmation bias? Do you tend to live in extremes? Will a weight loss transformation make you happy in the New Year? In today’s special year-end episode Fréyja and Dain sit down to discuss health insights from the past year. Tune-in to the audio here or catch the video on Youtube or Vimeo!If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubehttps://www.youtube.com/watch?v=zwnpfa31wWcShow Notes1:30 – We dig into the concept of confirmation bias and how it shapes our mindset and outcomes.4:20 – Do you drink enough water? Do you even need to drink water?8:40 – The impact of the pandemic on confirmation bias and polarity11:30 – We circle back to the topic of expertise and how to identify a true expert vs. someone who just "does their own research"17:30 – Does drinking milk resolve low back pain?20:30 - We discuss the topic polarity, how we're becoming more polarized as a society, and how living in extremes becomes a detriment to health28:00 – New Years Resolutions and giving up sugar/alcohol/carbs/etc for 30-days: Remember your why. Consider starting small for success.32:00 - Myth-busting time: Is cardio useless unless you do it for 60 minutes straight?36:30 - Remember mental contrasting? We talk about how to make goals realistic and easier to achieve.39:00 - Will weight loss make you happy? Or will weight loss be more achievable if you focus on being happy?42:45 - How to survive winter from a body-care perspective #movedaily45:10 - We talk about the importance of practice, especially when it comes to sleep (if you identify as a "bad sleeper" please tune in here)49:00 - Go the f*ck to sleep!... but for adults. We talk about how to train yourself to get better sleep.55:45 - The importance of setting realistic expectations; the easiest way to avoid let-down and stay happy!57:40 – Book recommendations:The Happiness Advantage, by Shawn AchorWiden the Window by Elizabeth A. StanleyThe Nocturnal Brain, Nightmares Neuroscience and the Secret World of Sleep, by Guy Leschziner1:01:00 – Episode recapRecommended Reading & Listeninghttps://www.movewelldaily.com/move-daily-health-podcast-025-pillars-of-health/https://www.movewelldaily.com/move-daily-health-podcast-s2e06-how-to-prevent-smart-goals-from-being-stupid/https://www.movewelldaily.com/move-daily-health-podcast-s2e08-how-to-navigate-health-fitness-claims/https://www.movewelldaily.com/pillars-of-health/https://www.movewelldaily.com/rethinking-weight-loss/Connect with Move Dailyhttps://www.movewelldaily.com/movement-and-nutrition-coaching/https://www.movewelldaily.com/contact-us/If you enjoyed our conversation and would like to hear more:Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTubeWe would also appreciate a review!Thank you and stay tuned for the next episode!
Are you healthy? How do you define health? Could your "normal" be leading to a decline in health?
In today’s episode Fréyja and Dain sit down to discuss how "normal" can often create problems. From body weight and nutrition to sleep and physical activity, tune-in to the audio here or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=0g6NxooEXMg
Show Notes
0:00 – What do we mean by Define your “Normal” for health?
4:00 – Body weight & BMI and the value of muscle
15:00 – Cardiovascular health, blood pressure, breathing rate and managing stress
32:00 – Nutrition, convenience, and the myth of busyness
41:20 – Physical activity and movement (hint: it’s not just about calories)
48:00 – Sleep; what is well-rested? How much sleep do you need?
55:30 – Book recommendations:
Primate Change by Vybarr Cregan-ReidPandora’s Lunchbox by Melanie Warner
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-s2e05-how-health-generalizations-harm/
https://www.movewelldaily.com/rethinking-weight-loss/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Not enough time for a full podcast? These 15-minute Mini Podcast Health & Fitness FAQs are just what you need!
In today’s episode Freyja & Dain discuss CICA, running & knees, wine, fruit sugars, and more.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=7yphihZRUcs&ab_channel=MoveDailyHealthCoaching
Show Notes
0:40 – Is running bad for my knees?
4:45 – Does calories in calories out matter for weight loss?
6:15 – Do all hypermobile people need physio?
8:35 – Is a glass of wine every night really that bad?
11:10 – I wear orthotics; should I switch to barefoot shoes?
15:50 – Does fruit have too much sugar?
Recommended Reading & Listening
https://www.movewelldaily.com/rethinking-weight-loss/
https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Confused by Health & Fitness claims? Are you being misled by buzzwords and sold products you don't need? You are not alone!
In today’s episode we are joined by Move Daily Health Coach Roshan Chopra to discuss the state of the Health & Fitness industry.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=-CGKfBWpMeA&ab_channel=MoveDailyHealthCoaching
Show Notes
1:40 – We discuss common buzzwords and what they actually mean (or don't):
BiohackingBiofeedback“Balance your hormones”“Boost your testosterone”Body “Transformation”SuperfoodMeal plans & macro diets
30:15 – We discuss Fad diets: Keto, carnivore, blood type diet, somatotype diet, alkaline diet, etc.
32:05 – Freyja speaks to her experience with the keto diet vs. the research on keto for performance
37:20 – What makes a diet successful? We talk about the key factors for long-term dietary success.
40:15 – Want to improve your diet? Try the 50 food challenge.
42:25 – Beware anyone who is sponsored by a supplements company
44:30 – Why vilifying foods or macronutrients is not a viable health strategy, whether it comes to meat, eggs, carbs, fats, or anything else.
48:00 – We discuss red flags when it comes to movement & exercise:
Hard ass/drill sergeant trainingPersonal trainers who make you train just like they do“Yes man” trainers who pump unrealistic goals/expectationsBeing sold excessively large/long fitness packages
53:00 – Why neck training devices are unnecessary and dangerous (and what to do instead to relieve neck pain)
59:30 – Before buying a piece of equipment for a body part, first answer: What do you know of that body part and how it’s supposed to function?
1:01:45 – Red flag, when you hear “Everyone needs to ___________”
Barbell back squatWim Hof breathingKeep shoulders pulled down in every exercise
1:09:00 – The fitness industry is full of noise, so use critical thinking to find the signals you need
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-37-coach-roshan-chopra/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Not enough time for a full podcast? These 15-minute Mini Podcast Health & Fitness FAQs are just what you need!
In today’s episode Freyja & Dain discuss pain, fasting, plant-based diets, and more.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=L_ecKL1WalA
Show Notes
0:40 - Do you need to track calories to be healthy?
1:45 – Does core strength solve back pain?
3:40 – Is plant-based better for both health and the environment?
5:45 – Is there an ideal posture for sleep?
8:00 – Is fasting good for weight loss?
9:35 – Is pain always a sign of tissue damage?
12:00 – Is meat necessary for a healthy diet?
Recommended Reading & Listening
https://www.movewelldaily.com/pain-101/
https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Are you concerned about aging? What assumptions about the future might be holding you back in the present?
In today’s episode Freyja & Dain discuss how to age well, dispelling common myths and challenging unhelpful beliefs.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=kucpTnmhk_Y&t=2s&ab_channel=MoveDailyHealthCoaching
Show Notes
2:00 – The subjective beliefs surrounding aging. What are your preconceived notions?
4:00 – Freyja’s experience with aging.
8:20 – Dain’s experience with aging.
11:30 – We discuss how movement (or a lack thereof) slows down- or speeds up- aging.
16:00 – How movement prevents the brain from aging
20:25 – Does metabolism slow down with aging? We discuss the research.
23:00 – What drains your body vs. charges you up?
25:15 – Is pain inevitable with age?
29:30 – What kind of verbiage do you use around painful body parts?
32:40 – Are you just waiting for someone else to “fix you”?
35:10 – Do you identify as your pathology?
40:45 – Is weight gain inevitable with age? We discuss the real causes of weight gain, and what to do instead.
45:00 – What beliefs do you have that hold you back from daily movement?
49:20 – Picture the things you want to be doing later in life; what can you do now to make sure you can do those things then?
52:00 – Ageism = not cool. You can change and improve at any age! Stay curious!
58:10 – Do food intolerances come with age? Or what other factors might be causing dietary issues?
100:30 – Book recommendation:
Successful Aging by Daniel Levitin
101:25 - Recap
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-health-generalizations-harm/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Do you use SMART goals? In today's episode Freyja & Dain discuss goal setting, and how to avoid the common pitfalls when it comes to making changes to your health.
Whether you're trying to lose weight or hit a new personal best, your Move Daily Health Coaches have you covered.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=pf6WPheRhpw&ab_channel=MoveDailyHealthCoaching
Show Notes
1:20 – Why are we discussing SMART goals?
3:30 – What are SMART goals?
6:15 – A quick primer on extrinsic vs. intrinsic, outcome vs. process, and the ever common guilt-shame cycle
9:30 – How do we prevent SMART goals from being stupid? Two filters:
Why vs. Why not?How can I be flexible?
12:00 – S = Specific
Motivations and personal values
21:20 – M = Measurable
Process-based vs. outcome-based
22:20 – Dain reminds you why a scale is misleading and does not contribute positively to health or body recomposition
26:40 – Freyja speaks to body-first measurements, and why this is superior to “data”
33:00 – AR = Attainable & Realistic
Mental contrastingThe importance of visualizing both success and potential roadblocks
39:00 – T = Timeline
Why you sometimes have to say "Screw it!" to the timeline
45:20 – The common denominator for achieving goals? Make conscious daily choices.
47: 40 – Recap & Homework!
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-health-generalizations-harm/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
The internet is full of unsolicited advice, so today we sit down to discuss some of the most common health generalizations and contrast these to the benefits of operating as a generalist.
From training frequency & intensity to calorie counting and more, Dain & Freyja weigh the pros and cons to help you with your health.
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=P-DFC_6rz8I&ab_channel=MoveDailyHealthCoaching
Show Notes
1:40 – Why are generalizations problematic regarding health advice?
Generalizations covered in this podcast:
4:30 – That you should always workout at maximum intensity
11:25 – Being lean = being healthy
14:15 - The extremes of training frequency: Biohacking the minimum dose or wildly overtraining
18:55 – Calorie counting is an exact science and the only way to manage body weight
29:00 – Running will waste muscle away while lifting weights will make you super bulky
(31:15 – Freyja sees a cardinal)
36:45 – All ~insert nutrient here~ are bad: Fear of carbs, protein, animal-based foods, etc. Where we also touch base on elimination diets.
43:30 – “Always do” and “Never do” statements
53:00 – You are what you do, aka identifying as your hobby or habits
59:30 – Weekly homework!
Nutrition: If you’re always chasing weight loss, throw the scale away, and focus instead on what you want your body to feel and do.Movement: Increase your weekly movement variability and try something new
102:40 – Book recommendation: Range by David Epstein
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-s2e03-how-to-change-your-stimulus-to-change-your-life/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Join Freyja & guest-host Taylor as they discuss hypermobility type EDS and Hypermobility Spectrum Disorders (HSD).
What it's like to live with an invisible illness
Pros and Cons to diagnosis
Movement needs, Nutrition needs, Bracing and Treatment
Tune-in to the audio or catch the video on Youtube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=_61W9GLE97A&ab_channel=MoveDailyHealthCoaching
Show Notes
1:00– What are hEDS & HSDs?
4:15 – Taylor describes her hEDS story
10:20 – The signs and struggles of growing up with an invisible illness
20:00 – Freyja & Taylor speak to the process (& limitations) with hEDS diagnosis
23:00 – The pros and cons of living with an invisible illness
25:00 – Would an early diagnosis process make things better or worse for people with hEDS & HSD?
32:00 – How labels can hurt people, or help with the right mindset
34:50 – The importance of movement for people with hEDS & HSD, and also of “breaking up” with harmful movement inputs
41:00 – Freyja discusses the key input of movement variability (and safety) for hypermobile bodies
44:40 – Why pain often causes people to move less when it may actually be a signal that more movement is needed
52:20 – We talk braces & mobility aids to the hEDS & HSD populations
58:45 – How to identify appropriate manual treatment techniques for hypermobile bodies
1:02:34 – Taylor and Freyja speak to the importance of nutrition for hEDS & HSD
1:10:30 – Freyja divulges her most impactful, obscure and accessible tools for hEDS
1:14:00 – Taylor shares her most impactful, obscure and accessible tools for hEDS
1:17:20 – Freyja’s book recommendation: The Trifecta Passport by Amber Walker
1:19:00 – Taylor’s book recommendation: The Body Keeps the Score, by Bessel van der Kolk
Recommended Reading & Listening
https://www.movewelldaily.com/move-daily-health-podcast-34-holistic-healing-chronic-illness-amber-walker/
https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/
https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/
https://www.movewelldaily.com/top-5-ehlers-danlos-hypermobility-considerations-movement-exercise/
https://www.movewelldaily.com/guide-to-better-sleep/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
How do your inputs dictate your outputs?
Inputs include much more than movement or nutrition: Sleep, News, Work, Stress, Postures, Environment, Hydration and more go into making you well or unwell.
If you're unsatisfied with your outputs (life performance), join Dain and Freyja as they discuss how to determine your inputs to impact your outputs.
Tune-in to the audio or catch the video on YouTube or Vimeo!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=s4OVzef6Eio&ab_channel=MoveDailyHealthCoaching
Show Notes
1:25 – What do we mean by inputs & outputs?
4:45 – What does your unique organism require?
7:00 – How to reverse engineer the inputs you need to get the outputs you’re looking for
9:00 – The importance of social support systems (and avoidance of biased information cough cough social media in avoiding the guilt-shame cycle and staying objective about your necessary inputs
12:30 – Chicken and egg situation: Are you focusing on the true input that’s affecting your outputs/goals/results?
20:00 – How to effectively use supplements (or not)
23:15 – Why your body isn’t “bad” and why this thought process indicates you need to reconsider your inputs
33:15 – Are you physically able to do all the things you want to do every day?
36:50 – If your body had a voice, what would it tell you it did today?
38:40 – The problem with strict diets
42:20 – Dain breaks down a few of the top filters to use when it comes to nutrition inputs
50:30 – Dain’s nutrition homework: Shape your environment to facilitate success
51:55 – Freyja’s movement homework: Add more movement snacks into your days
56:00 – How to sustain success
58:25 – Recap
Recommended Reading & Listening
https://www.movewelldaily.com/complete-protein-guide/
https://www.movewelldaily.com/circadian-rhythms/
https://www.movewelldaily.com/top-5-ehlers-danlos-hypermobility-considerations-movement-exercise/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Your body doesn't provide verbal feedback but it speaks clearly if you know how to listen.
Listening well can help you determine your movement demands, nutritional needs, how to recover well, and -most importantly- how to see health related red flags well before they become a bigger problem.
Join Freyja & Dain as they provide systems you can use to check-in.
If you don’t want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=95WBP5B1qH4&ab_channel=MoveDailyHealthCoaching
Show Notes
1:00 – Concept of How to listen to your body & why it matters
4:00 – The argument of age & injury, sickness
6:00 – Purpose of pathologies
21:00 – Freyja explains how to gauge if you're in your body.
22:00 – Your 3 Voices: Ego, Inner Coach, Long-term
27:30 – Mental toughness vs stupidity
33:40 – How emotions impact bodily tension and the need for movement
36:15 – Why it's hard to listen to your body when it comes to nutrition in our society
37:40 – Dain discusses hunger vs cravings
39:40 – Are you hungry? Ask yourself these questions
42:15 – Dain proves the value of knowing how to drink water
44:00 – Trying to lose weight? This is important
46:00 – What signals your body sends when you're not eating enough
50:20 – How to remove focus from the scale
55:00 – Movement and Nutrition homework
57:45 – Book Recommendation: Successful Ageing by Daniel Levitin
Recommended Reading & Listening
https://www.movewelldaily.com/pillars-of-health/
Research article: Daily Step Count and Postprandial Fat
About Move Daily Health Coaching
https://www.movewelldaily.com/does-intermittent-fasting-work/
https://www.movewelldaily.com/complete-protein-guide/
https://www.movewelldaily.com/circadian-rhythms/
https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/
Connect with Move Daily
https://www.movewelldaily.com/movement-and-nutrition-coaching/
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Welcome to Season 2 of the Move Daily Podcast where we will be discussing all things "How To"!
This episode breaks down:
What is Health Coaching
Why Move Daily
How we got to here!
If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube
https://www.youtube.com/watch?v=j9g3wVTh2Ws&ab_channel=MoveDailyHealthCoaching
Show Notes
1:30 – Who is Freyja Spence?
5:45 – Freyja explains EDS and how it has helped shape our coaching approach at Move Daily.
9:00 – Who is Dain Wallis?
12:45 – How Move Daily came to be
20:00 – Who is Roshan Chopra?
21:15 – What is Health Coaching?
28:15 – Why Move Daily?
40:00 – Dain speaks to the importance of nutrition regarding health
45:00 – Your Health Homework!
50:15 – Book recommendation: The Joy of Movement, by Kelly McGonigal
52:00 – Episode recap & takeaways
Recommended Reading & Listening
https://www.movewelldaily.com/pillars-of-health/
Research article: Daily Step Count and Postprandial Fat
About Move Daily Health Coaching
https://www.movewelldaily.com/movement-and-nutrition-coaching/
Connect with Move Daily
https://www.movewelldaily.com/contact-us/
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Today we welcome to the show Animal Flow Master Instructor Evgenia Kabanova. Over the next 60 minutes we dive into the following: - Transitioning from Professional Athlete to Master Instructor and Coach - Leading the development of a movement system in a new country - Overcoming adversity in pursuit of mastery - Eve's research on quadrupedal movement & implications for health and performance Evgenia has a unique skill set and in today's podcast we pull from her wealth of experience to give the audience important takeaways for health. You’re not going to want this next 60 minutes of conversation- enjoy! Show Notes: 0:00 – Who is Evgenia Kabanova? 3:00 – Eve gives us a bit of background into her extensive movement background, from professional acrobatics to dance and more. 9:20 – How Eve was able to use her experience as a professional athlete in becoming an Animal Flow Master Instructor 13:00 – Animal Flow has exploded in popularity in Russia since Eve took the reins as MI; how was she able to create such success? 16:00 – What are the characteristics of a great leader and Master Instructor? 20:00 – Eve discusses how the adversity of being an athlete (failure, injuries, etc.) has contributed to her ability as a coach and MI 25:00 – We dive into Eve’s research on quadrupedal movement, and why this is such an important field of interest for human health 38:00 – Animal Flow is beneficial to all populations, and Eve speaks to how it helped resolve her pain and gave her even more control over her movement in space (she was an acrobat!) 43:30 – There are many ways to do things, but not many ways to do things with longevity; we speak to how the Animal Flow system bridges this gap. 47:30 – Eve discusses how her research has impacted her leadership roles and coaching expertise 53:45 – Eve’s book recommendation:
The Body Keeps the Score by Bessel van der Kolk
56:00 – Wrap-up and good-bye Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Evgenia Kabanova
Evgenia (Eve) is inspired by an appreciation for beautiful movement and an intellectual curiosity around exercise and sport science, making her an outstanding teacher in the field. As a top-ranked athlete in sports acrobatics, a dance teacher, an international communications manager, and exercise science expert, she brings an incredible blend of talent and experience to her role with Animal Flow. For Evgenia, sport and fitness is not just a job; it has always been her way of life. She has been involved in sports and fitness her entire life, beginning competitive sports in childhood, and gaining 15 years of professional experience in sports acrobatics, dance, and the fitness industry. She has won acrobatics international tournaments in the Czech Republic, Israel, Poland, and other countries. After finishing her sports career she started dancing, established her own dance studio in Tyumen (Russia), and went on to become the leader of one of the biggest dance schools in Russia, organizing national and international dance events. Evgenia has attained impressive credentials, including the athlete’s degree Master of Sport of International Class in acrobatics, and is pursuing her second higher education degree as a Master of Physical Culture and Sport. As part of this process, Eve is compiling original research utilizing the Animal Flow program, making her one of an elite number of scholars who have generated research on the emerging field of quadrupedal movement. Eve brought her incredible blend of talent and experience to her role as an Animal Flow Master Instructor in 2019. She was the first Certified Animal Flow Instructor in Russia, and her dedication to sharing the program’s philosophy and scientific foundation, along with her amazing technique, caught the immediate attention of Animal Flow headquarters. She was invited to become a Master Instructor,
Today we welcome to the show human movement expert and author of "What The Foot?", Gary Ward. Over the next 60 minutes we dive into the following: - What is quality human movement? - How gait and foot mechanics determine health and pain upstream in the body. - Are movement compensations truly a bad thing? - What misleading "pain beliefs" are holding you back from living pain-free? If you’ve ever dealt with lingering pain or lost range of motion in your body, you’re not going to want this next 60 minutes of conversation. Enjoy! Show Notes: 0:00 – Who is Gary Ward? 1:30 – Gary explains his affinity for feet and why they’re the key to human movement. 8:15 – We discuss Gary’s Rule #2: Joints act, muscles react, aka, why joints are not dumb. 12:00 – Gary then explains Rule #1: Muscles lengthen before the contract. 19:15 – What is “Nobody-ever-moved-me-itis” and why is it important to regain lost movement ranges to relieve pain in the body? 25:50 – We discuss some of the most common (and untrue) “pain beliefs” that hold people back from moving well & living pain-free. 28:50 – Why pronation of the foot is necessary. 31:45 – Gary explains why assessing gait can’t be “scientifically-backed”. 34:45 – What IS quality movement? 37:40 – Gary gives us a super interesting personal anecdote to highlight just how connected the human body really is. 40:50 – We discuss Freyja’s spinal injury and Gary describes just how intensely an SCM issue can impact everything down to the foot, and how (with the right approach) you can alternatively trace a foot problem all the way up to the head. 45:00 – Why “compensations” and “dysfunctions” can actually be good things. 48:20 – More about Anatomy in Motion and Finding Centre, and why no therapist will ever be able to “fix you”. 52:50 – Gary’s book recommendation: - How to Eat, Move & Be Healthy! By Paul Chek 54:20 – Gary’s daily self-care habit: Daily check-in. 58:00 – One piece of health advice from Gary? Build awareness. 1:00:30 – Where you can find Gary Ward Recommended Reading & Listening: 7 Steps to Take Ownership of Your Body! (Free ebook from Gary) https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Gary Ward Gary Ward is a highly sought-after practitioner, author of "What The Foot?" and creator of the Flow Motion Model, which maps out what happens to the human body during the gait cycle. He is the founder of Anatomy in Motion, where his approach to working with the human body focuses on reclaiming lost movement and function and Gary is known for solving “unsolvable” pain in just minutes. His Finding Centre courses for fitness and therapy professionals alike are immersive experiences into the evolution of human anatomy, physiology and motion. Gary's approach starts with the foot but results in whole body integrated movement solutions to resolve pain faster than other conventional methods. Connect with Gary Instagram: GaryWard_AIM Facebook: Anatomy in Motion Website: www.findingcentre.co.uk If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
In today's episode, Freyja and Dain sit down to discuss some very common health myths and beliefs: Is Intermittent Fasting effective for weight loss?
Are your 6 hours of sleep really enough?
Do you have to be totally pain-free to move? Or should you be chasing soreness instead? Tune in today as we answer these questions and more, on the latest episode of the Move Daily Health Podcast.
Show Notes: 0:00 - Why we wanted to discuss common health myths
1:15 - Does Intermittent Fasting work?
7:30 – Are carbs bad for health?
14:20 – Can you really get by with less than 7 hours of sleep?
18:00 – A few book recommendations:
-
Why We Sleep, by Matthew Walker
-
Successful Aging, by Daniel Levitin
-
The Circadian Code, by Dr. Satchin Panda
19:30 – Do you have to be totally pain-free to move?
27:00 – Is soreness a signal of success?
31:15 – Do you need a rigid, aggressive plan to achieve your goals?
35:30 – Podcast summary
Recommended Reading & Listening:
https://www.movewelldaily.com/move-daily-health-podcast-43-nutritional-medicine-eoin-lacey/
https://www.movewelldaily.com/move-daily-health-podcast-36-muscle-centric-medicine/
https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/
https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/
https://www.movewelldaily.com/guide-to-better-sleep/ More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Today we welcome to the show our good friend, former professional skateboarder and current German Animal Flow Master Instructor, Sascha Müller. Over the next 60 minutes we dive into the following: - What drives Sascha and how can you discover what truly drives you? - The importance of movement, no matter the methodology. - The multi-faceted benefits of skill-based training. - How to challenge your daily habits and find the routines that matter most for you. Sascha has led an extremely unique life, from the peak of hitting a truly elite trick on the biggest stage, to learning how to step back and transition his life into a more sustainable career. If you're trying to figure out exactly what drives you, the next hour of conversation will be invaluable. Enjoy! Show Notes: 0:00 - Who is Sascha Müller? 2:00 - We talk about the importance of pressing pause, especially for entrepreneurs. 5:10 - What does "feeling good" truly mean for Sascha? And what's the thought process he uses to really drill down to identify what matters most? 9:00 - We talk about the importance of have multiple methodologies to take care of oneself. 10:30 - Sascha dives a bit deeper into his background as a professional skateboarder and how he transitioned into a career as a coach. 21:00 - We talk about coaching, and how to help people truly understand the feelings they're chasing, which aren't always clear. 30:00 - The value of rituals and routines, and asking yourself the right questions to make sure you're doing things for the right reasons. 34:25 - Sascha tells a powerful story about educating his daughter about her body. 38:50 - What are some of the biggest lessons Sascha has learned over the years as a coach? 41:40 - How has Sascha's own personal practice evolved over the years? His key: Skill-based training. 53:10 - Sascha's book recommendation: - The Brain That Changes Itself, by Norman Doidge 55:45 - Sascha's daily self-care tool: Time dedicated to an internally-focused practice; make time for yourself! 57:30 - One important piece of health advice from Sascha 58:35 - Where you can find more about Mr. Sascha Müller Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Sascha Müller As an Animal Master Instructor and former pro-athlete, Sascha is able to engineer tremendous results for his clients. In January 2013 Sascha founded the Amsterdam based company Transatlantic Fitness as a functional products and education company for the BeNeLux market. After 2.5 years of successfully growing Transatlantic Fitness, Sascha opened up a Personal Training and Group Fitness Club in Amsterdam – “MT Fitness”. Nowadays living in Frankfurt, Germany commuting between Amsterdam and Frankfurt after selling the Personal Training business focusing on several other projects which are all around being fit, healthy and happy. In his twenties, Sascha travelled the world as a professional skateboarder. By 2006 Sascha had achieved a global ranking of 12th in the sport of vert skateboarding. After an active career in the action sports world Sascha became team manager for his long time sponsor, “Quiksilver” in Germany and Austria. While working with Quiksilver, Sascha’s passion for sports, movement and fitness grew which motivated him to pursue a career in the fitness industry. Sascha went on to work with Technogym, Powerplate, and Transatlantic Fitness. From 2009 until early 2012 Sascha taught TRX Suspension Training Courses with Transatlantic Fitness all over Germany. After a short period as a supervisor in the Doha (Qatar) Sheraton Hotel, Sascha moved back to Europe in order to follow his passion, personal training and take on new business opportunities. “Coming from an athletic background – training in a 3 dimensional and multi planar manner has always been my passion and made me feel good. Movement is key to a healthy, pain free and long lasting body."
Today we welcome to the show Psychotherapist, Clinical Social Worker & Circus Artist, Lacy Alana. In this podcast we discuss topics such as: - Circus arts & improv theatre meet trauma therapy. - What is neuroception? - Disordered eating. - Facing fears as a way to retrain the nervous system. Lacy is a woman of many skills, so if you're fascinated by the nervous system or working through your own trauma, please tune in today as you're sure to learn a few things about your body and the subconscious mind that drives us all. Show Notes: 0:00 - Who is Lacy Alana? 2:00 - How did Lacy come to combine her therapeutic practice with improv and the aerial arts? 5:15 - What is the Yes and Brain model, and how does improv theatre tie into trauma therapy? 10:30 - We discuss neuroception, and how movement can act as a vehicle to liberate the nervous system. 17:00 - Lacy talks about her experiences working with medical professionals and the importance of empathy within the medical experience. 22:45 - How did Lacy successfully fuse the circus arts with traditional psychotherapy? 26:00 - The power of overcoming fear and having success 30:00 - We talk about the importance of breath work not just for circus arts, but for trauma therapy 35:00 - How does Lacy get people started with circus, which most perceive as a very advanced practice? 38:15 - We touch base on disordered eating and how it's often not about food at all. 44:40 - The danger of metrics. Find what feels good, and lean into it! 47:00 - Lacy's book recommendation: - Being a Brain-Wise Therapist, by Bonnie Badenoch 49:20 - Lacy's daily self-care tool: Unstructured play time 50:50 - One piece of health advice from Lacy: When do you feel most passionate and alive? Live there more often. Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-017-purpose-through-fitness/ More About Lacy Alana Lacy is a Psychotherapist, a Licensed Clinical Social Worker, a consultant, speaker, & trainer, a program founder & director, an improviser, a circus artist and a writer. Professionally...
Lacy provides traditional psychotherapy services, and also eclectically combines her clinical expertise with her passion for improv theatre and the aerial arts. Accordingly, she has created several innovative therapeutic and arts programs for at-risk youth, autistic youth and adults, and youth and adults who present with co-morbid mental health challenges. Lacy blends tenets of improvisational theatre with therapeutic pedagogy to provide education for other helping professionals, trainings in corporate settings, and experiential therapy groups that address a wide range of challenges, including eating disorders, mood disorders, anxiety disorders, and trauma symptomology. Lacy is also a circus artist and teacher with a specialty in static trapeze. She teaches both youth and adults, including specialized adaptive programming. Outside of her clinical work, Lacy professionally performs both circus and improv, and writes academic, fiction, and creative non-fiction.
Connect with Lacy Instagram: @Yesandbrain Facebook @Yesandbrain Website: Yesandbrain.com Email: Yesandbrain@gmail.com If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we welcome to the show educator and Functional Medicine Consultant Eoin Lacey. In this podcast we discuss topics such as: - The 5 ways to make a deposit in your health bank account. - Is a calorie just a calorie? - Sleep as the foundation of health. - The importance of feeling hungry. Eoin has almost 25 years of experience in the industry and is a renowned health and performance educator, so this is 60 minutes you're not going to want to miss! Show Notes: 0:00 – Who is Eoin Lacey? 6:00 – The five reasons for why people exercise. 7:40 – Eoin outlines the benefits of the online health platform, especially in this day and age. 12:00 – Why a calorie isn't a calorie. 16:00 – "Stress eats your bum." It's not about being able to manage more stress, it's about becoming more resilient to stress. 18:30 – Eoin explains why the human body is like charging a cell phone. You must recharge it at night. 19:45 - The 5 ways to make a deposit in your health bank account. 23:15 - The importance sleep (~knowledge-bomb alert~) 28:15 - The fundamentals for detoxification in the body. Listen up! 31:15 - Why it is moronic to do a 'juice cleanse' without also keeping dietary protein intake high. 34:30 - Philthy. McNasty's. 35:20 - Why you need to get your blood tested if you're going to follow a plant-based diet. 40:40 – We chat about Time-Restricted Eating, Intermittent Fasting, and the importance of feeling hungry. 52:30 - Advice for shift workers. 55:40 - Eoin's book recommendation: - Full Focus Planner, by Michael Hyatt (And we chat about the benefits of using a journal) 1:01:15 – Eoin’s non-negotiable daily self-care habits. 1:02:20 – Eoin's one piece of health advice: Own your choices. 1:07:35 – Where you can find Eoin Recommended Reading & Listening: https://www.amazon.ca/How-reach-levels-Corporate-Performance-ebook/dp/B0886K3B5P/ https://www.amazon.ca/How-reach-levels-Corporate-Performance-ebook/dp/B0883XBRXQ https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ More About Eoin Lacey
Eoin started his career in the health industry in 1996, in Fitness and Leisure Management and went on to be part of the management team of Irelands largest health clubs with over 11,000 members. Understanding that everyone responds differently to exercise. Eoin began his studies in Physical Therapy, Corrective Exercise and Advanced Strength and Conditioning. Realizing that in order to deliver a professional personalized approach to health and well being , more individual time is needed with each person. This brought Eoin into the Personal Training realm and together with John Connor and Stephen Ward forged the beginning of what is now the largest chain of Personal Training and Nutrition Centres in Ireland , the Irish Strength Institute.
As Eoin looked after more and more clients and athletes it became fundamental for success to devote more and more time to continuous education. This directed Eoin's education to Functional Medicine, Sports Nutrition, Nutritional Medicine, Active Release Techniques, Fascial Stretch Therapy, Biomedical Medical Acupuncture to name a few. With Eoin love of continuous education and presenting, Eoin now travels the world giving workshops, presentations and seminars on a wide range of health, fitness and nutrition topics. To date Eoin splits his time between his Clinic in Malahide, managing the ISI Centre of Excellence and teaching for his US Educational Company ICANS.
Connect with Eoin Instagram: @ISIHealth Eoin Lacey Performance Consultancy Irish Strength Institute If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we welcome to the show our good friend Dr. Chris Klachan. In this podcast we discuss topics such as: - What to look for in a quality manual therapist - The reality of pain sensation vs. tissue damage - Some great advice for runners - Why you should never totally write off any one treatment modality Chris has a wealth of experience in the manual therapy space and you're not going to want to miss this 60-minute conversation. Tune in now! The Move Daily Health Podcast is unsponsored and does not receive any financial or product compensation from third parties; we strive to amplify valuable, up-to-date health information and to serve as a free resource to all populations. If you have the means to do so, we are now collecting donations to give back to Food banks and School Food & Gardening programs, as we believe all children should have equal access to food, water, and education. Thank you for your consideration, as a better future is built through one small action at a time: donation button is at the bottom of all podcast pages. Show Notes: 0:00 – Who is Dr. Chris Klachan? 5:10 – When reality contradicts the science brain: How an elite manual therapist is born. 7:25 – Chris outlines is approach, and why he uses such a wide range of therapy modalities. 11:30 – Why a good practitioner does what's needed, not just what the patient wants. 14:45 – We chat about the disconnect between pain sensation and the underlying pathology (or lack thereof). 17:45 – Why test-retest is important for bridging the psychological gap between pain and function. 21:25 – We talk about why positive imaging doesn't always equate to pain and can often be asymptomatic. 25:30 - Chris details the importance of movement assessments within the manual therapy space. 29:20 - The importance of ergonomics, and how many chronic issues come from poor daily patterns (like typing & texting). 31:10 - Runners take note: Most people do need to be taught how to run. 36:00 - The sign of a good practitioner. 39:00 - What issues does Chris seem to treat the most often? 40:40 - The importance of strength training for runners. 42:45 – Chris details how he would go about finding a good manual therapist. 46:30 - Why you shouldn't write off an entire type of treatment modality based on one bad experience. 50:30 - What advice would Chris give to a young chiropractor? 53:15 - Dr. Klachan's book recommendations: - Peak, by Dr. Marc Bubbs - Range, by David Epstein 56:00 – Chris’ non-negotiable daily self-care tool: Meditation and movement 57:15 – Dr. Klachan's one piece of health advice 58:55 – Where you can find Dr. Chris Klachan Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ More About Dr. Chris Klachan Dr. Chris Klachan graduated from University of Waterloo in 2003 with honours in Kinesiology, specializing in ergonomics. Prior to becoming a chiropractor through Canadian Memorial Chiropractic College in 2010, he focused his efforts as a Certified Strength and Conditioning Specialist in progressing performance and function through exercise and movement. As a therapist, Chris administers a Functional Integrated Therapy approach including orthopaedic and biomechanical assessments to better understand patient needs. Driven by the assessment, a blend of contemporary acupuncture, Active Release Technique, fascial abrasion, kinesiology taping, and joint manipulation/pumping is used to treat both athletic and non-athletic injuries. Chris has always been passionate about assisting with concussion symptom rehabilitation and is a Shift Concussion Management provider. In the pursuit of driving performance through treatment, he has worked with ALTIS to develop his performance therapy skill set. Chris thoroughly enjoys working with general population as well as individuals moving and competing at all levels. From recreational runners to professionals with the National Ballet of Canada,
In today's episode, Freyja and Dain sit down to discuss pain principles and how to best self-manage pain and injuries during periods of time (like lockdown) when you might not have access to a practitioner. What factors heighten pain sensitivity? Does pain always equate evenly to tissue damage? How can you manage chronic injuries without access to your practitioner? Tune in today as we answer these questions and more, on the latest episode of the Move Daily Health Podcast. Show Notes: 0:00 - Podcast explanation and disclaimers 2:00 - The difference between passive treatment and active treatment 4:00 – Explaining tissue adaptation 6:15 – Factors that heighten pain sensitivity 10:00 – Freyja explains how pain does not equate to tissue damage 12:30 – Disclaimer on use of NSAIDs and anti-histamines 14:20 – What daily stimuli are your body more or less exposed to during lockdown? 16:00 – The importance of nasal breathing for pain and anxiety management 22:40 – Overcoming the fear of movement 24:00 – A personal anecdote on pain sensitization (not for the faint of heart) 27:30 – Freyja explains how movement changes pain sensation 29:30 – Reflexive relaxation techniques to down-tune the nervous system (classical music for the win!) 32:30 – Recap of relaxation and down-tuning techniques 33:45 – Disclaimer on over-treatment 35:00 – Go to the floor & reduce loads on joints to facilitate self-management techniques 36:30 – Quick hits for back pain 38:10 – Quick hits for shoulder & neck pain 41:25 – Quick hits for hip, knee & foot pain 42:55 – Be nice to yourself 43:30 – Freyja’s book and podcast recommendations: - The Polyvagal Theory, by Stephen Porges - Coronavirus: Gabor Maté on How Your Past Is Affecting Your Present | FBLM Podcast Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-39-oxygen-advantage-patrick-mckeown/ https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/ 5-minute foot release Short Foot (long version) Short Foot (short version) More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
We all poop. But what is your poop telling you? Today we welcome back to the show our first two-time guest, digestive health expert Jackie Mirkopoulos. In this podcast we discuss topics such as: - How to overcome to stigma of discussing poop - Strategies for both bloating and constipation - What a healthy stool actually looks like - Why "superfood" is a junk marketing term that means nothing If you want to get more out of your daily bowel movement, tune in now and satisfy your #fecalfascination. Show Notes: 0:00 – Who is Jackie Mirkopoulos and why are we talking about poop? 3:45 – How does Jackie help people overcome the embarrassing stigma of discussing poop and gut health? 7:00 – We discuss the connection between travel and constipation. 11:15 – Strategies for preventing and overcoming constipation. 15:00 – How dietary fibre can actually exacerbate constipation symptoms for people with IBS. 16:00 – A shout-out to the Squatty-Potty! We also talk about the importance of having knees above hips for optimal pooping. 18:20 – More on hips: Why going for a walk can help you poop. Move the body, move the bowels. 21:15 – Can't figure out why you're bloated? We discuss the wide range of causes, and how to triage the problem. 29:15 - What does your poop look like? Jackie tells us what a healthy stool should look like. 32:30 - We rail on quinoa, which is incredibly hard for humans to digest. Down with quinoa! 36:45 - Jackie explains why the term "superfood" is asinine. It is a marketing word, don't buy the hype. 40:30 - Everyone is an individual, so no, you shouldn't be eating the same diet as your partner or friends. Do what works for you. 43:30 - It's OK to say no when you're offered food. People who love you want you to be healthy and feel good. Don't take crap from people who try to force-feed you. 48:30 – Some big advice from Jackie: Sometimes the best cleanse you can do, is a cleanse of your social circle. 49:45 - How social media can subconsciously affect your behaviours and opinions around food and nutrition. 52:00 - Jackie's big take-away message: Tune into your body. Ask questions and be objective. This is how you achieve health. 55:00 - We wrap things up with a few minutes talking about "period shits"; how to support digestive health through your monthly menstruation. 59:00 – Jackie’s book recommendations: - The Four Agreements, by Don Miguel Ruiz - Pandora's Lunchbox, by Melanie Warner - Salt, Sugar, Fat, by Michael Moss 1:00:00 – Jackie’s non-negotiable daily self-care tool: Morning meditation and stretching 1:01:30 – Jackie’s one piece of health advice 1:01:45 – Where you can find Jackie Mirkopoulos and keep up with her latest work and retreats Recommended Reading & Listening: Video: Evolve Holistic Abdominal Massage https://www.movewelldaily.com/move-daily-health-podcast-episode-001/ https://www.movewelldaily.com/digestive-health-solutions/ https://www.movewelldaily.com/move-daily-health-podcast-019-the-vagina-bible/ More About Jackie Mirkopoulos Jackie is an Intuitive Healing Artist with a combined 17-years of experience, both working and teaching in the health and wellness industry. After starting with a kinesiology degree, she has committed herself to life-long learning and professional excellence, striving to always find the most beneficial and effective modalities to help her clients reach their optimal health. A hands-on specialist, some of Jackie's modalities of choice include massage therapy, Chi Nei Tsang Thai Abdominal Massage, Fascial Stretch Therapy, movement re-patterning, and breath and energy work. Jackie most recently became a certified Culinary Nutritionist, marrying her passions for food and health into one big life-changing collective. She also studied Mindful Meditation through the University of Massachusetts’ Mindfulness Institute and incorporates mindfulness into every aspect of her daily life and teachings. Her #1 mission is to get you tuned into your own body and to apply whatever works best for...
We all breathe. It is a subconscious function of life. What happens when we breathe chronically through the mouth? How does nasal-breathing lead to improved health, body composition and performance? Today we welcome to the show renowned breath expert Patrick McKeown to shed light on the value of conscious breathing. From crooked teeth and weight gain to attention deficit disorders and mental health concerns, Patrick dives deep into the negative impacts of mouth-breathing and the how the simple act of nasal-breathing can change your life. Tune in now! Show Notes: 0:00 – Who is Patrick McKeown and how did he become a breath expert? 3:00 – Patrick explains why breathing isn’t a function of the mouth. 5:25 – Allergies? Congestion? Rhinitis? You can still nose breathe. You just have to train it. 9:15 – How mouth breathing contributes to sleep apnea and chronic health concerns. 10:50 – The connection between nasal breathing and emotions/focus/mental health. 13:35 – The importance of nasal breathing for athletes 18:15 – Big nostrils are a benefit! 20:20 – We discuss how mouth-breathing negatively affects the development of children: - Facial structure - Crooked teeth - Attention deficit issues - Free resource to help children breathe properly: https://buteykoclinic.com/buteykochildren/ 27:00 – How does a diet high in processed food affect breathing quality? 31:30 – We discuss the benefits of mouth-taping at night: Better concentration, better breath, better energy, etc. 34:25 – How do we get children to breathe through their noses? 37:00 – The value of breath work for chronic diseases and disorders 40:00 – How breath work helps create a focused mind and a better quality of life 45:00 – Some social commentary on Social Media vs. a rise in mental health issues 48:30 – How nasal breathing contributes to maintaining a healthy immune system 50:45 - Patrick details how to improve your breath hold time 57:00 – Patrick’s book recommendation: - The Coddling of the American Mind, Greg Lukianoff and Jonathan Haidt - Breath, by James Nestor 57:30 – Patrick’s daily self-care tool 58:30 – Patrick’s one piece of health advice 59:15 – Where you can find Patrick McKeown and keep up with his latest work Recommended Reading & Listening: https://www.movewelldaily.com/health-habits/ https://www.movewelldaily.com/move-daily-health-podcast-016-breathing-techniques/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ More About Patrick McKeown Patrick is the President of Buteyko Professionals International. He is also a member of the Management Board and the Advisory Faculty of the International Academy of Breathing & Health. Patrick was educated at Trinity College, Dublin, and later studied in the Moscow clinic of the founder of the Buteyko Breathing Method, the late Professor Konstantin Buteyko. He was honoured to be awarded a Diploma in the Buteyko Method by Professor Buteyko. Patrick’s current professional affiliations include being a Fellow of the Royal Society of Biology (UK), a Member of the Physiological Society (UK), a Member of the Academy of Applied Myofunctional Sciences, a Fellow of Buteyko Professionals International, and a Fellow of the International Academy of Breathing & Health. From a very young age, Patrick suffered from asthma and relied on an array of medicines and inhalers until he discovered the Buteyko Method at the age of 26. This life-changing discovery motivated him to change his career in order to help children and adults who suffered from similar breathing problems. Following his time in Russia in 2002, Patrick has been teaching the Buteyko Method in Australia, USA and throughout Europe. He has penned seven books, including three Amazon.com best sellers, and has been invited to speak at dental and respiratory conferences throughout the world. In collaboration with the University of Limerick & Limerick University Hospital in Ireland,
To move or not to move? When in pain, this is always the question. Today we welcome to the show Dr. Greg Lehman, Physiotherapist, Chiropractor, and of champion of movement optimism. Greg is a globally recognized advocate for evidence-based physiotherapy. He joins us today to dive into the importance of movement when it comes to pain, to debunk some of the common misconceptions on the topic, and to explain how cartwheels can be the cure to back pain... can being the operative word. Tune in now! Show Notes: 0:00 - Who is Dr. Greg Lehman and why did he go to school to become both physio and chiro? 5:30 - What is the Biopsychosocial Model and how does this apply to pain? 9:00 - If someone is avoiding movement due to pain, how can we get them around the psychology that movement is part of the problem, as opposed to the (research-proven) solution? 13:00 - What does Greg's manual practice look like today? 17:00 - Greg talks about his dissatisfaction with how chiro was taught, and how this led to the creation of his course. 19:15 - We discuss some of the common misconceptions regarding causes of pain. 23:10 - What does "normalizing pain" mean? Is it reasonable to think you should be 100% pain-free all the time? 28:40 – Greg tells us how one of his patients once resolved her pain through cartwheels. We dig into some common myths regarding the human body and pain: 31:30 - Are backs fragile? 35:30 - Why are people so concerned with "glutes not firing"? 38:30 - Does imaging that shows damage (a bulging disc, for example) mean that you are indeed injured and should change behaviours? 40:10 - Is it bad to lift with a flexed spine? 43:50 - Do we all need to have "perfect posture"? 46:00 - Is sitting the new smoking? 47:30 - What does Greg read? Nerd books! - The Wheel of Time, by Robert Jordan - Malazan Book of the Fallen, by Steven Erikson 49:00 – Greg's non-negotiable daily self-care tool: Sleep. 49:45 - How is Greg staying sane while self-isolating during the current COVID pandemic? 52:10 – Greg’s one piece of health advice 54:00 – Dr. Greg Lehman's contact details Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-022-running-healthy/ More About Dr. Greg Lehman, BKin, MSc, DC, MScPT Dr. Greg Lehman is a registered physiotherapist with more than 20 years experience in the rehabilitation field. In addition to Greg’s training as a physiotherapist he has been trained as strength and conditioning specialist, chiropractor and a kinesiologist – obtaining a Master’s in Spine Biomechanics while publishing numerous peer-reviewed publications. Greg is a globally recognized advocate for evidence based physiotherapy. Teaching thousands of therapists in more than 25 different countries a science based approach to the best practice strategies of rehabilitation. Greg is a sought after Keynote speaker on topics ranging from persistent pain, exercise prescription and sport related injuries at numerous world-wide conferences. His course for therapists “Reconciling Biomechanics with Pain Science” is a highly attended continuing education seminar given in more than 35 different countries to thousands of therapists to date. Personally, Greg is a father of 3 girls, who drive him to be active in gymnastics, tumbling, rock climbing and running. Greg has personally dealt with persistent pain and while currently functioning well focuses on meaningful activities despite occasional flare-ups. Connect with Dr. Greg Lehman Twitter: @GregLehman Website: GregLehman.ca Website: MovementOptimism.com Website: OAOptimism.com - Coming soon! If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Move Daily is growing! Today we welcome to the podcast Movement Coach Roshan Chopra, the newest member of the Move Daily Team. Rosh has been a personal trainer for the past 5 years, is a former Cirque Du Soleil acrobat, and is an Animal Flow Master Instructor. He is passionate about movement, golf, science fiction and escapism. Adding Rosh to the Move Daily team allows us to better serve clients in the Greater Toronto Area, and we're excited to (officially) welcome this talented man and wonderful human to the family. Tune in today to learn more about Coach Roshan Chopra. Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ https://www.movewelldaily.com/move-daily-health-podcast-025-pillars-of-health/ More About Coach Roshan Chopra Rosh, a life-long mover, holds a Bachelor of Arts in Psychology and a Bachelor of Education in Primary Studies. He grew up competing in gymnastics and trampoline in Canada then went on to spend four years working as a professional acrobat with Cirque Du Soleil in Las Vegas. Throughout his years as an athlete he became an accredited coach in men’s artistic gymnastics as well as men & women’s trampoline, thereby starting his coaching career and eye for movement. On return to Toronto five years ago, Roshan entered the health and fitness industry full-time as a Personal Trainer and Educator. His fondness of teaching and movement led him to become an Animal Flow Master Instructor in Canada as part of the Animal Flow Team in 2016. Roshan and Freyja both had the privilege of teaching Animal Flow and Kettlebell Certifications for DTS Fitness Education, an education company in Toronto. Roshan is an avid student and, as a Move Daily team member, is dedicated to ongoing education to better serve clients. His exploration of a wide range of movement disciplines helps him better serve and motivate clients to return to a higher level of strength, mobility, and function necessary for their lives. You can now find Rosh teaching Animal Flow and demonstrating some bad-ass handstands all over Canada. Current Certifications and Training:
B.A. Psychology B.Ed. Primary Studies DTS Level 1 DTS Barbell Certification Agatsu Kettlebell Level 1 DTS Kettlebell Fundamentals and Advanced Fascial Stretch Therapy Level 1 Functional Range Conditioning Neurotyping and Assessment Level 1 Precision Nutrition Level 1 Men’s Level 2 Gymnastics Coach Level 2 Trampoline Coach
Connect with Coach Rosh Instagram: @StrongMad Contact us! If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Are you looking to build a better body? Improve your health? Age well? If you answered yes to any of these questions, then today’s podcast is for you. Dr. Gabrielle Lyon is an industry-leading health practitioner with an emphasis on Muscle-Centric Medicine. From the benefits of animal-based protein to the importance of mindset, today we bust some myths and give you the hard facts about health and aging. Show Notes: 0:00 - Who is Dr. Gabrielle Lyon and what is Muscle-Centric Medicine? 3:45 - Why is muscle mass so important as we age? 7:00 - What is the Lyon Protocol? 10:00 - We discuss some of the biggest misconceptions about protein intake; Red meat trigger alert 13:00 - But what about Game Changers? 16:00 - Dr. Lyon discusses her experience with the Vegan diet. 20:30 - We discuss the importance of knowing your “Why”, and how success all stems from having the right mindset. 27:15 – How much protein per day or per meal do people need? 32:00 – Why can young people eat whatever they want and grow, while older people lose muscle readily if they don’t consume enough protein? 34:00 – Is it necessary to increase protein relative to physical output. 35:15 – Who needs to lift weights? 36:45 – The one exception to the rule. 39:15 – Gabrielle’s book recommendations:
Relentless, by Tim Grover Atomic Habits, by James Clear Overcome, by Jason Redman Amino Acids: Biochemistry and Nutrition, by Guoyao Wu War of Art & Turning Pro, by Steven Pressfield Anything by Mark Devine (new book coming out March 25th!) Gabrielle is releasing a book within the next year; stay tuned!
43:15 – Dr. Lyon’s non-negotiable daily self-care tool: Lists. 44:40 – Gabrielle’s one piece of health advice 45:05 – Dr. Gabrielle Lyon’s contact details Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillips/ More About Dr. Gabrielle Lyon Dr. Gabrielle Lyon is a functional medicine physician specializing in Muscle-Centric Medicine. She leverages evidence-based medicine with emerging cutting-edge science to restore metabolism, balance hormones and optimize body composition. Gabrielle has brought unparalleled results to her patients with personalized advanced nutritional interventions, metabolic and genetic testing, and behavioral action plans that leave no stone unturned. When you work with Dr. Lyon, you will enter into a partnership that will bring you long-term success and life-changing breakthroughs in every aspect of your life. She will help you gain clarity and a deeper understanding of what aspects of your body, mind and health need healing—and then customize a strategic action plan to put you on the healing path so you can get your life back. Dr. Lyon attended the Arizona College of Osteopathic Medicine and is board-certified in Family Practice. She also completed her research fellowship in Nutritional Science and Geriatrics at Washington University in St. Louis. Prior to her foray into medicine, Dr. Lyon was a national semifinalist in Fitness America, a professional fitness model and nationally ranked figure competitor. Gabrielle's ongoing work is focused on metabolism, muscle, and body composition optimization. As a nationally recognized authority, Dr. Lyon is a regular speaker, sought after expert and educator. Dr. Lyon sees patients in New York City. Connect with Dr. Gabrielle Lyon Instagram: @DrGabrielleLyon Twitter: @DrGabrielleLyon Facebook: @DoctorGabrielleLyon Website: DrGabrielleLyon.com If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
In today's episode, Freyja and Dain sit down to discuss cravings, regarding both food and exercise. Are cravings genetic? What is your body really trying to tell you? From salt cravings and snacking to runner's high and adrenaline rushes, we touch base on the cravings that- when left unchecked- consistently lead a decline in health. Tune in today to see what the research says, and how you can best understand and overcome the cravings that might be holding you back. Show Notes: 0:00 - What are cravings? 1:00 - Myths about food cravings 2:00 - What about salt cravings? 3:50 - Are cravings genetic? 5:40 - What are the biggest triggers for cravings? 6:10 - How to avoid snacking. 7:25 - What about caffeine cravings? Is a lack of sleep associated with cravings? 8:20 - Why water intake is important for fighting off cravings. 9:00 - Summary for how to overcome food cravings. 10:25 - How much water per day do we actually need? 11:45 - What about adrenaline/endorphin cravings from exercise? Do you always need HIIT training or always need to go for a long run? 15:30 - How to feed an adrenaline/endorphin craving without beating up your body. 17:30 - Craving the weights? Here's how to scratch that itch without succumbing to injury. 21:00 - We speak to the importance of mobility work and recovery days. 23:00 - Words are powerful. Check how you're addressing your exercise choices. 24:20 - We summarize exercise cravings, and how to counterbalance to take great care of your body over time. 26:30 - Our book recommendation regarding cravings and habit change: - Atomic Habits, by James Clear 27:00 - Freyja's self-care advice to help manage exercise cravings: Hire a coach. 28:00 - Dain's self-care advice to help manage food cravings: Don't bring the wrong food into the house. 28:40 - Freyja's one piece of health advice: Don't box yourself into one movement modality. 29:40 - Dain's one piece of health advice: Reverse engineer your schedule to make sleep priority #1 Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/ https://www.movewelldaily.com/move-daily-health-podcast-33-making-health-habits-stick-dr-mary-jung/ More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Have you ever battled an unexplained chronic illness? Have clinical tests failed to provide answers for erratic digestive concerns? Today we welcome to the podcast Dr. Amber Walker to discuss her book Mast Cells United, and her long journey through holistic healing. From environmental toxins like mould, to explaining why certain foods will digest well one day but not the next, we touch base on mast cells, EDS, and much more in today's episode on living with chronic illness. Show Notes: 0:00 - Who is Amber Walker and what is her story with chronic illness and MCAS? 6:30 - How did Amber get into Physical Therapy and how has her own patient history influenced her path? 11:00 - What are mast cells? What is Mast Cell Activation Syndrome (MCAS)? 19:45 - We discuss the process of getting "labels" from chronic illness, including misdiagnosis, and how to get away from identifying as any one label. 23:00 - How accurate is IgE food allergy testing? Amber discusses her patient experience with these kinds of tests, and why certain foods are sometimes fine while sometimes they can set off a reaction. 28:30 - We talk about the environmental factors that contribute to MCAS and chronic illness, notably mould toxicity. 32:15 - Amber touches on food supply and choice of cooking & beauty products. 33:00 - What about wifi and EMFs? 34:40 - We talk about the importance of using a quality water filter, no matter where you are. 36:30 - The importance of sleep hygiene & breath work for chronic illness. 37:45 - We talk about resources for re-wiring the nervous system and calming down sympathetic response. 45:40 - Keeping a focus on overall toxic load, not just food, not just mould, everything adds up. 48:15 - How exercise can help or hinder chronic illness. 59:30 - We discuss the importance of relationship and support, and blocking out the negativity of certain people. 105:20 - Amber's book recommendations: - The Body Keeps the Score, by Bessel van der Kolk - Toxic, by Neil Nathan - The book of Joy, by Dalai Lama & Desmond Tutu 107:20 - Amber's non-negotiable daily self-care tool: Making time for spirituality & making time for patients 109:00 - Amber's one piece of health advice: Healing is possible. 1:11:45 - Where you can find Amber Additional Listening: https://www.movewelldaily.com/move-daily-health-podcast-episode-013-lets-talk-functional-medicine-with-dr-sharon-kelly/ More about Dr. Amber Walker: Dr. Amber Walker, PT, DPT, CFMP, is a physical therapist graduate of Regis University who has been working with patients for over a decade. She began her career in northern Peru, where she worked in clinics and hospitals, taught at continuing education events, conducted research, and started a public health project for children with disabilities as a volunteer with Catholic Medical Mission Board. Upon returning to the U.S., she mainly focused her clinical practice on sports medicine, spine pain, TMJ dysfunction, and swimmer-specific injury prevention. As affiliate faculty with Regis University, Amber has returned to Peru five additional times for leadership in conferences, university-sponsored clinical education, and service learning opportunities with DPT students. Over the years, Amber gained valuable additional training in manual therapy and exercise through the Ola Grimsby Institute, functional dry needling, and comprehensive strategies for the chronic pain and chronic fatigue patient populations. She now specializes in working with patients who suffer from chronic conditions including fibromyalgia, dysautonomia, mast cell activation disease, Ehlers-Danlos syndrome, migraine headaches, and chronic viral, gastrointestinal, and bacterial issues that influence immune system function. Amber is certified in Kinetacore Functional Dry Needling and completed her Certification in the practice of Functional Medicine (CFMP®) in 2020. She is also trained in Craniobiotic Technique (CBT), a natural method of restoring proper immune function that directs the b...
If you’ve ever struggled with maintaining diet and exercise habits, this podcast is for you! Today we welcome to the podcast Dr. Mary Jung. Mary is an Associate Professor in the Faculty of Health and Social Development at the University of British Columbia. Dr. Jung’s passion is researching the self-regulation of health behaviours, primarily the promotion and adherence to physical activity and healthy diets. If you're looking to improve your health habits, Mary gives you the tools you need in today's episode! Show Notes: 0:00 - Who is Dr. Mary Jung and how did she start down her path into exercise psychology? 5:30 - How did Mary maintain her health throughout her college years, through pregnancy/motherhood and ultimately as an industry leading researcher? 7:30 - We discuss misinformation regarding the "safety" of exercise. Spoiler alert: Anything is better than nothing. 10:00 - Mary dives into the topic of self-regulation, avoiding negative self-talk, and the power of words 14:00 - Why "should-ing" people to exercise doesn't work, and the psychology behind this phenomenon 18:40 - How can people learn to effectively self-monitor? Frequency is key! 20:45 - How have self-monitoring strategies changed over the years? 23:00 - We discuss the difficulty with self-regulation and why it can be do hard to honestly track food or exercise intake. 26:30 - Has Mary found any trends in the different areas of Canada regarding diet and exercise? 28:40 - Another plug for the importance of nature for overall health & well-being. 30:00 - How important is environment/social support when it comes to creating & maintaining new health habits? 32:20 - The impact of self-perception on health habits. 34:30 - How learning self-compassion can be the most important tool for people who are trying to overcome chronic disease. 41:00 - We talk mindfulness and how making conscious choices for the love of your body is the true key to health. 42:45 - Is HIIT training safe? 46:00 - How successful has the DPRG program been in teaching people self-regulatory tools for real life? 47:30 - Another example of why is so important to track adherence when you're starting a new habit. 49:00 - What keeps Mary motivated in her line of work? 52:30 - Mary's book recommendation: - Dare to Lead, by Brene Brown 54:45 - Mary's non-negotiable daily self-care tool: Meditation 56:25 - The one piece of health advice that Mary would like to share with you: Be nice to yourself, you are worth it. 58:10 - Where you can find more about Mary and her research. Additional Listening: https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/ More about Dr. Mary Jung: Dr. Jung is an Associate Professor in the Faculty of Health and Social Development at the University of British Columbia, as well as a Michael Smith Foundation Health Research Scholar. Mary’s passion is researching the self-regulation of health behaviours, primarily the promotion and adherence to physical activity and healthy diets in people living with, or at risk of, type 2 diabetes. Dr. Jung directs the Diabetes Prevention Research Group (DPRG) and strives to see evidence-based lifestyle interventions implemented in the community to serve those in need. Connect with Mary: Twitter: @DrMaryJung Small Steps for Big Changes UBC More About the Diabetes Prevention Research Group (DPRG): The Diabetes Prevention Research Group (DPRG) is focused on researching the promotion and maintenance of lifestyle modifications (diet and exercise) for individuals at risk of Type 2 Diabetes. This includes, but is not limited to, research working with children and adults with prediabetes, women who have experienced gestational diabetes, or adults who are sedentary and are overweight or obese. DPRG Website: https://dprg.ok.ubc.ca/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review!
Today we welcome to the show one of our good friends, Mike Fitch, the creator of Animal Flow. Over his 18 years in the fitness industry, Mike has developed multiple bodyweight training programs including the Bodyweight Athlete Program and Animal Flow. Today we dive in deeper to the AF system, discuss the many benefits of bodyweight training, and even have Mike give his latest film recommendations. Mike is also a good friend so you're in for a great conversation! Enjoy! Show Notes: 0:00 - Who is Mike Fitch? 2:00 - Mike details his humble beginnings in the fitness industry 6:45 - How did Mike gravitate to bodyweight training, and ultimately, create the Animal Flow system? 10:15 - What drew Mike to bodyweight training? #humility 11:45 - We discuss the cognitive benefits of Animal Flow, and the importance of the language within the AF system 15:10 - What is Animal Flow good for and who is it good for? We dive deep on all the benefits of the system. 22:00 - Mike talks about some of the main benefits of bodyweight training that he experienced in the beginning. 24:45 - Why weight-training "strength markers" are arbitrary and not for everyone. 27:00 - The importance of progressions- and patience- in bodyweight training (and why social media can hurt people) 28:45 - Dain throws out a plug for the Animal Flow ON Demand channel (link below). 32:15 - We discuss why injuries aren't random, and how bodyweight training helps you tune into your body to better prevent injury. 35:15 - What does Mike's current training look like? 39:15 - How has the fitness industry changed over the past 10 years? 40:45 - We talks about the Animal Flow Master Instructor team. His one piece of advice? "Don't work with shitty people!" 44:15 - Mike praises the Animal Flow Instructor group and how they truly are a family. Again, community is critical for health. 49:15 - Need movie recommendations? Mike gives you some! 52:15 - Mike's book recommendations: - The Story of the Human Body, by Daniel Lieberman - Sapiens, by Yuval Noah Harari - The Emperor's Handbook, by Marcus Aurelius 53:40 - Mike's non-negotiable daily self-care tool: Morning coffee & movement 54:00 - Where can you find Mike and learn more about Animal Flow? 55:00 - A shout-out to upcoming events in Boulder, CO More about Mike Fitch and Animal Flow: Mike Fitch is an innovative fitness educator and movement coach with over 18 years experience in the fitness industry. As the founder of Global Bodyweight Training, Mike has developed multiple programs that focus on skill-based bodyweight training, including the Bodyweight Athlete Program and the main topic of our discussion on this podcast, Animal Flow. A gifted communicator and teacher, Mike loves sharing his experience and knowledge. He has taught thousands of individuals around the world as a featured presenter at major fitness conferences, as a contributor and subject of countless media pieces, and through both online and in-person educational courses. Animal Flow is a ground-based movement made fun, challenging and effective that's designed to improve the function and communication of the 'Human Animal'. The system is designed to improve strength power, flexibility, mobility, and coordination for all levels of fitness enthusiasts. Connect with Mike Fitch: Instagram: @MikeGBT More About Animal Flow AnimalFlow.com Animal Flow ON DEMAND Instagram: @AnimalFlowOfficial If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
In today's episode- a continuation of the chat we had we Dr. Sue and Dr. Donna last week- we sit down to discuss the main movement and nutrition considerations that crop up within our client population in the winter months. From tight shoulders and hips to carb cravings and caffeine intake, we touch base on the issues that plague people through the winter and offer self-care strategies to keep your body humming along regardless of the weather outside. Show Notes: 1:30 - Stiff hips and low back 3:45 - The impact of winter boots on the body 5:00 - Ankle and foot care in the winter 8:00 - Cold weather = elevated breathing rate, shrugged shoulders, neck tension 11:00 - Eyes up! Leave the phone in your pocket. 13:00 - Recap of winter body care recommendations 14:00 - Dietary diversity decreases in the winter months; all hail frozen veggies! 16:00 - Bad weather = more ordering food in. Planning and food prep make a huge difference. 18:00 - How caffeine intake tends to creep up through the winter 19:30 - Craving carbs and caffeine? Fix your sleep. 22:20 - Recap of nutrition recommendations 23:00 - Freyja's winter movement recommendation 24:10 - Dain's winter movement & nutrition recommendations 25:30 - Freyja's winter nutrition recommendation 28:00 - What is Freyja reading? - Mast Cells United, by Amber Walker - The Art of Rest, by Claudia Hammond 30:00 - What is Dain reading? - The Omnivore's Dilemma, by Michael Pollen - Peak, by Dr. Marc Bubbs Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-030-winter-health-strategies/ https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/ https://www.movewelldaily.com/guide-to-better-sleep/ Additional Links: 5-minute foot release Short Foot (long version) Short Foot (short version) More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
The doctors are back to discuss winter health strategies! What should be your protocol if you catch a cold or the flu? Do you know how to best handle cold winter weather? What can you do to best fight off Seasonal Affective Disorder? In today's episode, we welcome the Doctors back to the podcast to discuss the things you can do to maintain your health throughout the long, cold Canadian winter.
Show Notes: 2:00 - How to tell the difference between a cold & the flu. 5:00 - How can you best manage a gastro virus. What should you/shouldn't you eat? 9:00 - When you're feeling under the weather, when should you actually go get checked out? 11:45 - We discuss antibiotics: When they're necessary, when they're not, and the seriousness of antibiotic resistance. 16:00 - Should you exercise when you're sick? When is it ok to go back to the gym after you've been sick? 18:00 - Some "fun facts" about pneumonia (read: not fun) 19:20 - Are flu shots necessary? Recommended? Who should get them? 26:45 - What is Raynaud's Disease? How can people best manage this? 32:30 - What about frostbite? When is too cold, too cold? 36:20 - We discuss Seasonal Affective Disorder (SAD). What is it? How can we best battle the symptoms? 40:00 - Recommendations for physical activity in the winter. 42:15 - Dietary recommendations for the winter. 46:20 - Do sleep recommendations change in the winter? 49:00 - We discuss marijuana usage: Is it a valuable supplement for sleep? 53:10 - We talk about sound/light therapy (there's an app for that) and other helpful tips for sleep. 55:30 - Donna & Sue give book recommendations, and we discuss the value of reading fiction. 58:45 - The Doctors give their non-negotiable self-care tools for the winter. 1:00:00 - The advice from doctors about how to best take care of yourself during the winter months. Further Listening: https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/
More about the Docs:
Dr. Donna and Dr. Sue are both family physicians who have been practicing in Toronto for 29 and 26 years respectively. Both GPs have a strong focus on preventative care, encouraging their patients to make lifestyle changes before falling victim to rising rates of chronic disease. Both juggle motherhood and medicine (from general practice to injury and palliative care) and, as such, know the challenges their patients face trying to be healthy within the fast pace of this modern day.
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
In today's episode, we sit down to recap the year and to discuss our 2019 health takeaways. From movement and nutrition to lifestyle and environment, we touch base on everything from foot care to air filters and how to implement these factors to boost your personal health and wellbeing. We'd like to thank everyone for listening this year and we look forward to providing more great health content through 2020 and beyond. 2019 Movement & Exercise Takeaways: 2:20 – Reintegration of movement after injury, and the value of skills-based training 9:20 – The importance of daily foot care, and incorporating the short foot exercise 2019 Nutrition Takeaways: 12:30 – Time-restricted eating (TRE) to reduce systemic inflammation, and improve digestion and sleep quality. 17:30 – Dietary diversity for improved immunity, resiliency and overall health 2019 Lifestyle & Environment Takeaways 21:00 – Air and water filtration for improvements in sleep quality and gut health 24:00 – The impact of light exposure (more in the morning, less at night) and maintaining consistent sleep hours. Most impactful books of 2019 (28:00): The Polyvagal Theory, by Stephen Porges Primate Change, by Vybarr Cregan-Reid The Circadian Code, by Satchin Panda Atomic Habits, by James Clear Our non-negotiable daily self-care tools (31:00): Freyja: Movement Dain: Sleep hygiene Our main pieces of health advice for 2019 (33:15): Dain: More emphasis on schedules and routines, less emphasis on will power Freyja: Take bodily feedback objectively as information & without fear: You are not broken. Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/ https://www.movewelldaily.com/guide-to-better-sleep/ Additional Links: 5-minute foot release Short Foot (long version) Short Foot (short version) More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we welcome to the show world-renowned exercise researcher and author of The One Minute Workout, Martin Gibala, Ph.D. Professor Gibala has published more than 100 peer-reviewed articles and has received multiple awards for teaching excellence. Today we dig into his research on the health benefits of high-intensity interval training: Why it's a valuable tool for health, who it can benefit, and how you can get started. Tune in today and expand your healthscape! Show Notes: 0:00 – Who is Professor Martin Gibala and how did he get into HIIT exercise research? 2:15 – We cover the difference between aerobic vs. anaerobic exercise 4:00 – Can you (should you?) train for a marathon by using only interval training? 5:25 – We discuss what “intensity” truly means (Hint: it’s different for everyone!) 8:00 – Do you need a bike to do HIIT exercise? Or can you apply interval training to other exercise modalities? 10:00 – The beneficial psychology of interval training- anyone can do it and be successful! 11:00 – How to determine how hard you need to work to reap the benefits of HIIT exercise 14:00 – We discuss the importance of doing any form of exercise, whether it’s intervals or not 16:30 – Why you should embrace “movement snacks” throughout your day! You don’t need an hour for a workout, just doing 1 minute of exercise can have massive benefits. 19:30 – Is HIIT exercise effective and safe for aging and populations and those with chronic disease like diabetes or cardiac risk? (Hint: YES) 24:30 – We explore why HIIT training is so incredibly effective for these aging and at-risk populations (low mitochondrial capacity, low cardiorespiratory fitness, etc.) 27:45 – Why don’t we see interval training in public health guidelines? 30:45 – Do men respond to HIIT exercise better than women? 34:00 – Would you like to reap the benefits of interval training? Here’s how to start. 35:00 – We discuss our experiences with Tabata interval training. 35:45 – Martin’s top 4 bodyweight exercises for interval training. 37:00 – We speak to the benefits of bodyweight training modalities. 38:20 – What drives Martin Gibala? 39:20 – Martin’s book recommendation (via Dain): - The One Minute Workout, by Martin Gibala 40:00 – Professor Gibala’s non-negotiable daily self-care tool: Physical Activity. 41:15 – Martin’s one piece of health advice (this is good stuff!) 44:15 – Where you can find Professor Martin Gibala. More about Professor Martin Gibala: Martin Gibala, Ph.D., is world-renowned exercise researcher and author of The One Minute Workout. He is a professor and chair of the Kinesiology Department at McMaster University in Hamilton, Ontario. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Professor Gibala has published more than 100 peer-reviewed articles, the results of which have been featured by countless major news outlets. He is frequently invited to speak at international scientific meetings and has received multiple awards for teaching excellence, and as such we are honoured to have him on the podcast today. Connect with Martin Gibala, Ph.D.: MartinGibala.com Hacking Exercise for Health (online course) Twitter: @GibalaM If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we welcome to the show Dr. Marc Bubbs, a Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball, and author of the recently released book PEAK: The new science of athletic performance that is revolutionizing sports. Dr. Bubbs has a wealth of experience in the world of health & performance. He routinely speaks to world-leading experts in the field of human performance on his own podcast, and has recently amalgamated the latest research in his book PEAK. If you're looking to boost your health or performance, tune in today for everything you need to know! Show Notes: 0:00 – Who is Dr. Marc Bubbs? 3:00 – Marc speaks to the expansion of research and how we are now better at integrating various fields to optimize health and performance. 6:45 – From the general person to the elite athlete, we talk about the necessity of daily movement for not only health, but performance. 9:45 – We talk about the rise of ultra-processed foods, the missing value of whole foods, and some tips on how to flip that script 14:30 – How can communities who make pasta and drink wine ultimately have better health outcomes? We discuss the value of community and the importance of being able to cook! 20:00 – The latest on gut microbiome research: Dietary diversity, aka eating whole foods, is paramount for health, immunity and performance. 23:30 – Why fibre is great, but why fibre isn’t always great 25:45 – We discuss recovery and sleep. - How important is 8 hours for performance? - Are there supplements or recovery tools that can help make up for a lack of sleep? - Can you “catch-up” on sleep? 31:30 – Is there a best way to nap? 33:50 – We talk about how the latest “fitness technology” isn’t helpful for general population or elite athletes (no matter what social media influencers try to tell you) 35:50 – Dain & Freyja give some personal anecdotes regarding fitness technology and where it doesn’t always help in a positive way. 38:30 – Dr. Bubbs discusses his latest book: Peak (“The Performance Bible” – Dain Wallis) 40:30 – Marc’s book recommendation: - Range, by David Epstein 41:45 – Dr. Bubbs’ one non-negotiable self-care tool: Exercise, sport & movement 44:00 – Marc’s one piece of health advice 45:20 – Where you can find Dr. Marc Bubbs More about Dr. Bubbs: Dr. Marc Bubbs is Naturopathic Doctor, Speaker, and Performance Nutrition Lead for Canada Basketball. He is also the author of two books- The Paleo Project and the recently released PEAK: the new science of athletic performance that is revolutionizing sports. Marc also hosts the Dr. Bubbs Performance Podcast, connecting listeners with world-leading experts in human health & performance. Dr. Bubbs regularly presents at health, fitness and medical conferences across the globe and consults with professional sports teams in the NBA, NFL, NHL and MLB. He practices in both Toronto, Canada and London, England. Connect with Dr. Bubbs: DrBubbs.com Dr. Bubbs' new book: PEAK Facebook: @DrBubbs Twitter: @DrBubbs Instagram: @DrBubbs If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we welcome to the show Emma Masters and Kyle Riley to discuss the topic of epigenetics and personalized health solutions. Do you struggle to get moving in the morning? Or are you the type who can't start the day without a workout? From anthropometrics to chronobiology, we are learning more and more about why two people can get dramatically different results from the same health plan. If you've tried it all but can't seem to find the right recipe, tune in today as we discuss the latest in epigenetics and personalized health. Show Notes: 0:00 – Who are Emma Masters and Kyle Riley? 2:00 – What are epigenetics, and how can they help us personalize health? 7:00 – How have epigenetics specifically helped Kyle and Emma with their own health? 12:00 – How gyms and corporations can use programs like PH360 to help clients and employees get the most out of their workouts and work days. 14:30 – We talk anthropometrics and the accuracy of epigenetic information. Party trick alert! 18:00 – The 6 “major” types within the PH360 system (based on embryological development) 25:30 – Can someone’s body morphology change over time? 29:00 – We discuss why the “right” diet for you now might not be the “right” diet for you next year. 31:15 – Can a system like PH360 be used in a Group Fitness setting? 33:30 – Kyle breaks down chronobiology and the importance of adhering to your own personal biorhythm. 40:00 – Emma and Kyle discuss their own personal chronotypes and how they differ. 44:30 – Are there any limitations to the technology that’s bringing epigenetics to life? 47:30 – Kyle and Emma’s book recommendations: - The Evolutionary Glitch, by Albert Garoli - The Celestine Prophecy, by James Redfield - Sapiens, by Yuval Noah Harari 52:30 – Kyle and Emma’s non-negotiable self-care tools: Morning routines & time outside in nature. 55:00 – The one piece of health advice from both Emma and Kyle. 57:15 – Where you can find Emma and Kyle. More about Kyle & Emma: Emma Masters is a global educator with 11 years’ experience in the health and fitness industry. She has worked across a multitude of senior management roles including Group Exercise Manager for Virgin Active Australia-UK and training development for Virgin Active’s boutique products, as well as implementing growth with business owners and instructors in the group fitness space. Emma understands the importance of human connection in every facet of life, how it shapes who we are and navigates us to success. Her mission is to facilitate this awareness so that every human has the tools to achieve their highest potential in business and life itself. Kyle Riley started in the fitness industry in 2010 with a degree in exercise science and has travelled the world speaking, educating and implementing personalized health principles with a passion to change the paradigm within the fitness industry. He has had the opportunity to learn from some of the world’s leading experts in the fields of epigenetics and holistic health and has played a role in helping thousands of people improve their health and quality of life in his time working as a personal trainer and lifestyle coach. Kyle has taught hundreds of health and fitness professionals working alongside the Australian Institute of Fitness and continues to do so through the development of his own professional development course in epigenetics and personalized health with his ph360. Connect with Kyle: PH360.me PH360 Mastery Series Instagram: PH360HP Connect with Emma: Experience Age Consultancy One Corporate Design If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!
Today we release our 25th episode and celebrate our 1-year anniversary! We've had some great guests over the past year but today we thought we'd take a moment to reflect and to discuss the Move Daily approach to Health Coaching: Our Pillars of Health. Although our Instagram page may look like all we do is host podcasts (and we'll work to fix this in the new year!), our core competency is Health Coaching. Tune in today to learn about our journey, how we work with clients, and to explore some of the lesser-considered aspects of our lifestyles that can have major impacts on true, deep health. Show Notes: In today's podcast we cover:
It's our 1-year Podcast Anniversary! What is Health Coaching? How did Freyja and Dain become Health Coaches? Why was Move Daily created? We break down the Move Daily 5 Pillars of Health:
Movement Nutrition Sense of Self Community Stillness
Thank you for listening and we look forward to another great year of conversations!
Further Reading & Listening: https://www.movewelldaily.com/pillars-of-health/ https://www.movewelldaily.com/movement/ https://www.movewelldaily.com/nutrition/ https://www.movewelldaily.com/sense-of-self/ https://www.movewelldaily.com/community-love/ https://www.movewelldaily.com/stillness/ https://www.movewelldaily.com/move-daily-health-podcast-intro/ https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/ https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/
Questions? Contact Us! If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thanks for listening!
Today we welcome to the show Mike Moons to explore the world of Acupuncture and Traditional Chinese Medicine, and how these ancient practices compare to the standard Western medicine approach. After suffering a major neck injury, Mike turned to acupuncture as a last resort. When Traditional Chinese Medicine proved to be his unexpected route to recovery, Mike knew he had to learn more. Now well-versed in both Eastern and Western medicine, Mike joins us today to dispel some myths and to discuss where Acupuncture fits in today's treatment landscape. Show Notes: 0:00 – Who is Mike Moons?
5:30 – How a Crossfit injury led Mike to the world of acupuncture.
13:20 – What is acupuncture and how does it work?
23:00 – Mike talks about neurology and how this is the key piece of overlap between Eastern and Western Medicine.
29:00 – How does Mike explain the effectiveness of acupuncture to skeptical patients?
- How can you treat the right hand and get a response in the left?
37:15 - Mike discusses his approach to treatment and how he troubleshoots finding the root cause of symptoms
42:55 - Why you have to heat things up when you're constipated and cool things down when you have IBS. What? Listen!
45:20 - Are dry needling and acupuncture the same thing?
46:10 - How to find a quality Acupuncturist vs. an acupuncture provider.
49:30 - The value of acupuncture for the chronic pain population (vs. other direct treatment options like chiro or dry needling)
51:20 - What can you expect if visiting an Acupuncturist for the first time?
52:40 – Mike’s book recommendations:
- The Body Keeps the Score, by Bessel van der Kolk
55:00 – Mike’s daily self-care tool: Brush your teeth!... and we talk fancy flossing options.
56:40 – The one piece of health advice from Mike: It starts with education.
57:35 - Where you can find Mike More about Mike: Mike Moons started his career in health care in 2007 as a Registered Nurse in both ER and Gastroenterology medicine. After herniating several discs in his neck and finding that the western medical system couldn't help him, he went on to study acupuncture and Traditional Chinese Medicine and now combines his knowledge and experience in neurology with Eastern Medicine and Acupuncture.
His main area of focus is treating Orthopaedics, sports injuries, pain (chronic/acute), neuropathies, chronic stress, post-concussion syndrome and sleep disorders. Mike is a big believer that people have the ability to heal themselves and his overriding goal is to help facilitate this process.
Mike can be found at Poke Acupuncture in Etobicoke, Ontario. Connect with Mike: Website: Poke Acupuncture and Rehabilitation
Instagram: AcuTherapyMike If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
Do you suffer from jet lag when you travel? Do you return from vacation often feeling more run-down than when you left? In today's podcast we discuss hacking travel for health, so that you can enjoy your time away without the negative consequences. Fresh off a 15-hour flight from Thailand, your Move Daily Health Coaches sit down to discuss the habits and hacks they use to make travel as seamless as possible. From pre-flight prep to optimizing meal times and everything in between, these are the tools the experts use to minimize jet lag, prevent unwanted weight gain while on vacation, and to return home from travel feeling as refreshed as ever.
Show Notes: 0:00 – The two big considerations to making travel successful for your health & fitness.
3:00-17:45 - Tips for travelling to your destination
3:00 – How to optimize food and diet on flights
Get your body accustomed to fasting prior to any travel! Eat before you go & avoid airport food Take appropriate snacks (whole foods/1-ingredient foods) Fast through flights whenever possible (unless you are bulking/trying to gain weight) Regarding when to eat, consider the time zone of your destination Upon arriving, make sure you’ve done your research and know where your first meal will be so that you can get the food that suits your goals Bring your own water bottle!
10:30 – How to optimize physical health on flights
Body/neck supports: Travel pillows, Trtl pillows, Mulgore, etc. Breathing techniques Accumulate as much sleep as you can (when appropriate) Sleep aids: Eye mask/Nite Hood, ear plugs, etc. Avoid watching movies for the entire flight – pick and choose your moments for the bright screen lighting Stand up and move whenever you can. Every 45-60 minutes when not sleeping.
17:45-31:15 – Tips for while you're on your trip at your destination
17:45 - How to optimize your first day and minimize jet lag
Get into the sun, move your body (walk) and have caffeine Research ahead of time to know where you first food option will be, and eat according to the mealtimes of the new time zone Power through until 8-9pm, and do not nap!
20:00 – How to optimize food and diet while at your destination
If travelling for athletics:
Take things you absolutely need with you: Protein powder, Vitamin C packs, etc. Avoid ALL new foods, leave nothing up to chance When possible, rent a place with a full kitchen Stick to liquids between events when possible, unless you have a sensitive gut in which case something chewable and easy-to-digest works well too If you have allergies, make sure to create and take a detailed allergy card with you (in the appropriate foreign language)
If travelling for pleasure or work:
Remember your health goals and stick to the same structure and habits that you do at home Don’t eat foods at conferences just because they’re free and in your face; take your own food/snacks whenever possible and stick to your plan
26:00 – How to optimize physical health while at your destination
Move every day! Explore your new environment! Daily movement helps you sleep and restores your body Daily movement keeps you honest so that you can enjoy more indulgences in the local cuisine
31:15 – Tips for travelling back home
Plan your sleep according to your home time zone Plan your meals (and fasting window) according to your home time zone
34:40 – Mindset will always dictate your actions and results
Further Reading & Listening: Article: Your Guide to Better Sleep
Questions? Contact Us! If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thanks for listening!
If you're a runner or thinking about getting into running shape, today's podcast is for you as we welcome to the show avid runners and educators Audrey Peace-Gervais and Tanner Gervais. Audrey is now training for her 8th half-marathon race and is bringing her postpartum running takes to the show. Her husband Tanner is a physiotherapist who has completed multiple Boston Marathons and Ultra-distance running events and brings his takes as a clinician. From shoes to breathing, we've got you running healthy in today's episode! Show Notes: 0:00 – Who are Audrey and Tanner and why are we excited for this roundtable on running?
6:40 – What are some of the common running injuries that Tanner sees in his clinic?
7:50 – Advice on how to start running responsibly and avoid injury.
12:45 – What did Audrey and Tanner do incorrectly when they first started running and what would they do differently now if given the chance to go back?
18:15 – We discuss proper foot striking and the best shoes for running.
22:00 – Should everyone run in a zero-drop, minimalist shoe? How can you properly transition from a regular running shoe into a more minimalist style?
24:00– Audrey discusses her experience running during and after her pregnancy.
28:40 – We discuss our love for trails to enhance the running experience
30:00 – Why running in harsh winter conditions can be a very valuable skill to have
35:00 – Tanner discusses his holistic approach to treating his patients
37:30 – We talk breathing, and why listening to headphones can limit you as a runner
41:25 – Freyja spits hot knowledge and explains the value of nasal breathing for novice runners
48:05 – Tanner & Audrey’s book recommendations:
-
Finding Ultra, by Rich Roll
-
The Husband’s Secret, by Liane Moriarty
49:45 – Audrey and Tanner’s daily self-care tools: Sleep, movement and… meditation?
52:40 – The two pieces of health advice from Tanner & Audrey
57:05 - Where you can find Audrey & Tanner Additional Reading & Listening: Move Daily Health Podcast Episode 016: Breathing Techniques w/Leo Ryan More about Audrey & Tanner: Audrey Peace-Gervais is a Health & Physical Education and French Immersion teacher and coaches students in both cross-country and track & field. She is a brand ambassador for Arbonne International and has been running for over 10 years, completing race distances of 5K to the marathon level. She first fell in love with running while attending McMaster University and is currently training for her 8th half-marathon, but first race as a mom, having given birth to baby boy Eddie last December.
Tanner Gervais is a graduate of University of Toronto’s Physiotherapy program and practices out of Agility Physiotherapy in Ottawa. Always striving to better serve his patients, he has pursued multiple levels of post-graduate studies in manual therapy, acupuncture & dry needling, as well as Functional Movement Screen certifications.
Tanner has a wealth of experience with fractures, sprains/strains, reconstructive surgeries and degenerative conditions, helping patients alleviate dysfunction, optimize well-being, and get back to sport. Recreationally Tanner is also an avid endurance athlete, notably competing in multiple Boston marathons, Ironman events, and various trail and Ultra-distance running races
For more information, please contact Tanner at his website below! Connect with Tanner & Audrey: Website: Agility Physiotherapy If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you!
Low back pain? Incontinence? Ab separation? In today's podcast we welcome Physiotherapist Lynda McClatchie to talk about pelvic floor health. Lynda has been in practice as a physiotherapist for 24 years and is an expert in pelvic floor health. Often thought of as just a necessity for women postpartum, we now know that pelvic floor health is a huge topic for both men and women throughout all stages of life. Whether you're looking to improve bladder control, get as strong as possible, or anything in between, this podcast is for you! Show Notes: 0:00 – Who is Lynda McClatchie and how did see get into the world of pelvic floor therapy?
3:50 – Is pelvic floor therapy just for women postpartum? What about men?
8:20 – What other populations are at risk for pelvic floor issues? Women who stand all day, older women, etc.
9:45 – We discuss kegels: A pelvic floor exercise for women and men.
12:35 – A short anatomy lesson on the pelvic floor, aka the support system for the core
13:40 – How pelvic floor dysfunction can occur as a result of anxiety or high stress
17:30 – What should you- and should you not- put in your vagina?
20:30 – We talk more about how to cue the pelvic floor, especially for men
23:45 – The strong correlation between low back pain and pelvic floor dysfunction
26:45 – The value of integrating breath work into pelvic floor rehabilitation
28:05 – The importance of pelvic floor health for athletes and lifters
- No, it is not normal, nor a sign of strength, to pee or poop yourself during a lift.
32:10 – We discuss ab separation and if pregnant women should be doing kegels as a strengthening strategy pre-childbirth.
35:00 – Two big takeaways about the pelvic floor:
-
Men should be doing kegels
-
Kegels should be a part of general hygiene, not just something you’re told to do by a pelvic floor therapist
37:40 – We discuss Physiotherapy school and the rising interest in pelvic floor therapy
41:05 – Lynda outlines some good resources for kegels and pelvic floor health
PelvicHealthSolutions.ca PelvicFloorFirst.org.au MenopauseAndU.ca
42:00 – Lynda’s book recommendation
-
The Girl Who Lived Twice, by David Lagercrantz
-
The Vagina Bible, by Dr. Jen Gunter
44:05 – Lynda’s non-negotiable self-care tool: #movedaily
45:00 – Lynda’s one piece of health advice: Sit less move more!
45:25 – Where you can find Lynda Additional Reading & Listening: Move Daily Health Podcast Episode 019: The Vagina Bible w/Dr. Jen Gunter
Move Daily Health Podcast Episode 016: Breathing Techniques w/Leo Ryan More about Lynda McClatchie: Lynda has been in practice as a physiotherapist for 24 years and opened the Elevation Physiotherapy & Wellness clinic in Mississauga Ontario in 2017. She has extensive training in musculoskeletal and pelvic health physiotherapy, and is Credentialed in the McKenzie System of Mechanical Diagnosis and Therapy (MDT) and teaches this system at the University of Toronto. Lynda has completed several advanced training courses in pelvic health to address issues with pelvic pain, incontinence, pelvic organ prolapse and numerous other conditions.
For more information, please visit Lynda at her website below! Connect with Lynda: Website: Elevation Physiotherapy
LinkedIn: Lynda McClatchie
Instagram:@ElevationPhysioandWellness
Facebook: @ElevationPhysiotherapy If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you!
In today's podcast we discuss Freyja's recent blog post: Hypermobility Type Ehlers-Danlos: Overcoming Insomnia. Please note: This information is for anyone who suffers from insomnia, not just the EDS population. For many people- especially those living in chronic pain- restful sleep can be a bit of a unicorn. The irony of being tired to the bone but unable to achieve restful sleep is not lost on anyone who experiences insomnia. Although getting to the root of it can be challenging due to the countless variables that can influence it, in this podcast we discuss the 10 natural solutions that Freyja outlines in her article. If sleep can be a challenge for you, tune in to learn some new strategies to overcome insomnia!
Show Notes: 0:00 – Freyja’s history with sleep & the intention of this article and podcast
We then discuss the main points of the Overcoming Insomnia article:
7:45 – Get outside and seek daylight
9:30 – Move your body
11:10 – Reduce your daytime breathing rate
17:10 – Check your water and caffeine intake
21:15 – Eat dinner early; really early
25:25 – Eat well and consider magnesium
28:30 – Ditch screens and use airplane mode
32:00 – Weighted blankets, bolsters, and pillows, oh my
38:35 – Emotions and language
42:25 – Engage your senses and embrace practice
We then finish up with a few takeaway notes:
47:50 – Our sleep book recommendation:
- Why We Sleep, by Dr. Matthew Walker
48:15 – Dain’s key piece of advice to improve sleep
49:15 – Freyja’s key piece of advice to improve sleep
51:00 – A quick wrap-up from Freyja on overcoming insomnia
Further Reading & Listening: Article: Hypermobility Type Ehlers-Danlos: Overcoming Insomnia
Article: Your Guide to Better Sleep
Podcast: Breathing Techniques with Leo Ryan
Podcast: Functional Medicine with Sharon Kelly
Questions? Contact Us! If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode, dropping on the 1st and 15th of each month!
Today's podcast is “for anyone who has a vagina or vulva or who is vagina-vulva-adjacent.” Dr. Jen Gunter is an OB/GYN, pain medicine physician, a fierce advocate for women’s health and author of The Vagina Bible- currently the #1 non-fiction book on the Canadian bestsellers list. Dr. Gunter has been called Twitter's resident gynecologist, the Internet's OB/GYN, and has been actively taking down snake oil by combining science and clinical experience. Today we discuss her latest book- The Vagina Bible- and bring to light the things you need to know about women's health. Show Notes: 0:00 – Who is Dr. Jen Gunter?
3:10 – We dive right in and discuss the patriarchal shame that has driven the idea that vagina’s need to be cleansed. FYI they do not. It is a self-cleaning oven.
7:30 – What about the use of cleansers? Can you and should you change the pH of your vagina?
10:50 – We discuss PMS and PMDD
13:00 – How common are yeast infections and how to best prevent them?
16:00 – Are there health risks with removing pubic hair?
23:00 – We talk about libido issues, causes and solutions
- Better Sex Through Mindfulness, by Dr. Lori Brotto
26:30 – A quick discussion about chronic pain and habit formation
28:00 – The Illusory Truth Effect
31:00 – We talk forms of contraception and why condoms are the best for vaginal health
33:55 – Another quick hit on recurrent yeast infections
36:15 – What are the must-haves for your vaginal-vulvar health regimens?
38:15 – The Top 3 red flags to look for in women’s health articles that you should avoid.
40:50 – Dain tee’s Dr. Gunter up to peddle her book and she shows her selflessness! But our book recommendation here is clear:
- The Vagina Bible, by Dr. Jen Gunter
“For anyone who has a vagina or vulva or who is vagina-vulva-adjacent.”
41:50 – Dr. Gunter’s non-negotiable self-care tool: Exercise.
43:10 – Dr. Gunter’s one piece of advice for your health.
44:50 – Where you can find Dr. Gunter and buy The Vagina Bible! More about The Vagina Bible: The Vagina Bible was released in Canada on August 20 and by August 21st was on the Toronto Star best seller list!
Starred review From Publisher’s Weekly:
Empowerment of women through accurate information about their own bodies is the “vagenda” of ob-gyn and New York Times columnist Gunter’s comprehensive, pseudoscience-bashing discussion of all things vaginal and vulvar. Gunter begins with anatomy (including information for trans men with vulvas and trans women with vaginoplasties) and continues with some basic sex ed, focusing on female arousal while debunking the G-spot. Mixing medical background with simple, practical advice, Gunter covers health concerns she often encounters in her own practice, such as sexually transmitted infections, and the basic functions of the vulva and vagina at specific times of life—menstruation, pregnancy and birth, and menopause. Gunter is at her most vehement when advising her readers to leave healthy vaginas alone, reassuring them that yearly pelvic exams are not necessary, while also taking on non evidence-based “natural” practices like vaginal steaming and Internet-propagated misinformation in general. Most valuably, she uses her expertise to clearly describe what to expect during healthcare sessions, giving excellent advice about effectively communicating with medical professionals. Gunter approachably, respectfully, and even playfully presents a huge amount of reproductive and sexual health education information to women, with the assurance that they can use it.– PW
In the United States order online at these fine retailers:
Barnes & Noble, Amazon, Hudson, BAM, Indiebound
And the audio version (read by Dr. Gunter herself) from High Bridge Audio, order via this link
In Canada you can order from any of your favourite book sellers via this link
In the UK you can order from any of your favourite book sellers via this link More about Dr.
Today we welcome Alex Golodriga to discuss the topic of breast implants and the little-discussed effects they can have on the body, psyche, and health as a whole. Alex is a nationally-renowned personal trainer and fitness competitor, having competed in over 25 competitions and earning the title of Ms. Natural Fitness Olympia in 2011. Alex has been living with breast implants for almost a decade and candidly shares how the body can adversely respond to a foreign object. Today's episode is a must-listen for anyone who is considering breast augmentation surgery, or for anyone with breast implants who experiencing health problems or discomfort. Show Notes: 0:00 – Who is Alex Golodriga?
2:50 – Alex starts us off with her experience of getting breast implants
7:45 – Alex explains 'Capsular contracture', a negative side effect which happens to 1 in 4 women with implants.
- Alex outlines the added stress, side effects and financial strain of what happens when the body starts to reject a foreign object
19:45 – Is it better to get implants over or under the pec?
26:50 – Alex talks about how breast implants affected her pregnancy and breast feeding
29:45 – We discuss breast implant removal
36:00 – We talk about the potential immune and digestive issues that could occur with implants
37:40 – Alex talks about managing expectations when it comes to getting implants
39:25 – Alex summarizes some of the main questions and considerations for anyone who is thinking about getting breast implants
40:55 – The positive outcomes of living with breast implants
42:55 – We switch gears and discuss the rising trend of botox
45:30 – Another mention of the Polyvagal Theory and the potential consequences of botox
50:55 – Alex’s book recommendation:
- Complex PTSD: From Surviving to Thriving, by Pete Walker
52:25 – Alex outlines her 2 non-negotiable daily self-care tools: Sleep & movement
53:10 – One piece of health advice from Alex
54:15 – Where you can find Alex More about Alex Golodriga: Alex Golodriga is a nationally-renowned personal trainer & fitness competitor, the owner of HerBodySolutions, and co-author of the Transforming Recipes cookbook series. She has helped thousands of clients reach their fitness goals through a combination of workout programming, nutritional planning, and food science education.
Alex has competed in over 25 fitness and bikini shows, placing Top 5 at both the National and International level, earning the title of Ms. Natural Fitness Olympia in 2011 and then her WBFF Pro Card in the summer of 2012.
Today we welcome Alex to the show to discuss the topic of breast implants and the little-discussed effects they can have on the body, psyche, and health as a whole. Connect with Alex: Website: Her Body Solutions
Instagram: @AlexFitMama If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
In today's episode we welcome to the show Alejandra Diaz, author of the upcoming book Energy in Motion. Alejandra is a personal trainer by trade and artist by passion. She has battled through weight-gain and depression, and found her purpose through fitness: To help others understand how the power of movement can unlock the strength inside. Now a Bodybuilding Pro and Neurolinguistic Programming Master Practitioner, Alex teaches others to use movement as the language of the body and the key to optimal health and personal power.
Show Notes: 0:00 – Who is Alejandra Diaz?
3:25 – We discuss the inspiration behind Alex’s upcoming book: Energy in Motion
8:45 – What was the catalyst that sparked Alex to finally write her book?
11:20 – Alex tells us how she managed to combine Animal Flow with painting into one performance
14:40 - How Alex navigated conflicting passions and merged them into one career path
19:25 – Yet another podcast guest speaks about how starting Crossfit positively impacted her life.
21:50 – Alex discusses navigating through depression, how badly her body crashed when she dove head-first into a fitness competition, and ultimately how movement and fitness changed her life.
30:25 – How Alex found “muscle meditation” within the sport of Bodybuilding
34:15 – We discuss Animal Flow and how it’s truly the epitome of muscle meditation
38:20 – Freyja and Alex are both on the the hypermobility spectrum. What does this mean for their training?
46:10 – Alex’s book recommendation:
- Becoming Supernatural, by Dr. Joe Dispenza
47:26 – Alex’s one non-negotiable self-care tool: Daily movement.
49:10 – The one most important piece of health advice from Alex.
50:30 – Where you can find Alejandra More about Alejandra Diaz: Alejandra Diaz is the author of the upcoming book “Energy in Motion”. Originally from Mexico City, fantastical, whimsical and a little dark, she is a trendsetter when it comes to blending the fields of words, art and fitness.
A graduate from the Bachelor of Applied Arts Illustration Program at Sheridan College, Alejandra entered the workforce with the vision to work in computer animation. Before long however, the exhaustive working hours with no growth opportunity led to an unhealthy lifestyle which resulted in 3 years of a profound personal darkness.
Broke, overweight and depressed, the experience that changed her was preparing for a fitness show. She competed in 2011 for the first time losing 35lbs and most importantly, through this journey she discovered her purpose of guiding others to find their personal strength through movement. (She placed terribly at the fitness show, by the way, and swore she would never be back on stage).
Passionate about movement as a practice of self-discovery, she has explored strength training, powerlifting, olympic lifting, gymnastics, functional training, and kettlebells, among other disciplines, but she found a profound connection with the disciplines of Animal Flow and Bodybuilding.
In 2017 she exhibited the work of a lifetime in her first solo art show “Début” in Burlington, Ontario, and recently obtained her Pro Bodybuilding status with Ultimate Fitness Events, performing an artistic zombie physique routine described as “the best seen in 10 years”. Breaking her promise of never returning to the stage again (and now with 8 competitions to account for!) she also holds an international 4th place amateur title from one of the biggest Bodybuilding events in the world: The Arnolds.
A true introvert with a love for the stage, she painted live at the wealth event “Awaken your Wisdom” in Mississauga earlier this year and will be back on stage October 2019 bringing her zombie performance back as an opening act for UFE.
With 10 years of experience in various movement modalities, Alejandra works independently in the field as a 1-on-1 Personal Trainer, Animal Flow Instructor and Neurolinguistic Programming Master Practitio...
Did you know that you can cure yourself of asthma? Did you know that this is possible simply through the power of breathing techniques? In today's episode we welcome to the show Leo Ryan, one of the world's leading Health Performance and Breathing Specialists. Breath is the foundation of human health and performance. After curing himself of asthma, Leo went on to study over 50 different breathing techniques and joins us on the podcast today to discuss everything from Wim Hof to Buteyko, and how these various breathing techniques can help you improve your performance, reduce stress, and most importantly- regain your health.
Show Notes: 0:00 – Who is Leo Ryan? How did he cure himself of Asthma?
5:40 – How Leo become an expert in such a wide variety of breathing techniques.
13:40 – A disclaimer: Why you shouldn’t dive deep into breathing techniques on your own
16:55 – How breathing is just like weight training: Progressive overload is key
20:55 – Leo explains the various breathing techniques and who they apply to:
-
Buteyko: Breathing rehabilitation
-
Oxygen Advantage: Functional breathing patterns for athletes (Buteyko for athletes)
-
Wim Hof: Mental health, great for highly-stressed and Type-A personalities
25:25 – Should people with Raynaud’s Syndrome use Wim Hof?
29:05 – How the Win Hof Method can help dull pain, and the purpose of ice baths!
33:00 – What is “functional breathing?” Leo breaks down the science of breath, what happens on a cellular level, and how this affects breath training
39:10 – We discuss daily over-breathing aka chronic hyperventilation, and how this can lead to everything from asthma, to cardiovascular disease and diabetes, depending on genetics
43:55 – How to measure your breathing capacity and state of health: A morning controlled pause aka Bolt Score.
46:25 – We discuss the importance of nasal breathing
49:25 – Some breath advice for strength athletes and lifters
50:55 – The importance of breath work for Strongman athletes
53:50 – Leo explains why breath work can do just as much for people as going to the gym itself
56:25 – How to restore functional breathing with daily breathing techniques.
58:45 – How to train yourself to nasal breathe
1:00:15 – How mouth-taping at night can hugely impact both breath and sleep quality
1:02:45 - Leo’s book recommendation:
- Can't Hurt Me: Master Your Mind and Defy the Odds, by David Goggins
1:06:00 – We talk about what it means to be your own Health Hero
1:09:55 – Leo’s non-negotiable daily self-care tool
1:12:40 – Leo’s one piece of health advice
1:14:20 – Where you can find Leo More about Leo Ryan: Leo Ryan is a Health Performance and Breathing Specialist. He is the founder of Innate-Strength.com. He has studied athletic training, health and breathing since he healed himself of asthma in 2004.
After graduating with a MSc from University College Dublin, he continued to educate himself prolifically throughout his professional career in Ireland and internationally. He has attained multiple diplomas and certificates from many elite personal training, physical therapy and breathing schools including Dip. Buteyko Method, Wim Hof Instructor, Oxygen Advantage Master Instructor, Fascial Stretch Therapist, Strength and Conditioning Specialist and Pilates teacher.
Leo’s love and experience for health and physical performance has seen him research more than 50 breathing techniques, mentor with coaches to Olympians, UFC Fighters and World Champions and he undertook several internships with the world renowned Dr. Eric Serrano.
Leo began his sporting career playing Gaelic football, and despite his illness, he won underage championships and became a club senior member with St. Sylvester's in Dublin. After healing his body from asthma he took up judo and became a Black Belt, he ran marathons without any specific training, he gained more than 52lbs of muscle and he even climbed a mountain ...
Are you barefoot strong? In today's episode we welcome to the show Dr. Emily Splichal, Podiatrist and Human Movement Specialist; Founder of the Evidence Based Fitness Academy, creator of the Barefoot Training Specialist certification and inventor of Naboso Barefoot Technology. Feet are our foundation and their health is paramount for the health of the rest of the body. Today we're seeing more and more knee pain, back pain, and breathing pathologies, as well as overprescribed orthotics and under-prescribed foot care strategies. How can you avoid these common problems and become barefoot strong both in and out of shoes? You don't want to miss a minute of this conversation!
Show Notes: 0:00 – Who is Emily Splichal and what is barefoot science?
5:10 – We discuss podiatry and how it has evolved over the years
8:35 – Dr. Emily explains the evolution of EBFA, and integrating foot care into the fitness industry
15:20 – Dr. Emily breaks down foot types: Flat feet vs. high arch, Locked vs. unlocked, etc.
- A nice explanation about how foot mechanics work, and injuries associated with excessively locked vs. unlocked feet
19:10 – Dr. Emily breaks down the different injuries associated with different foot types:
-
Unlocked feet (flat): Plantar fasciitis, back pain, knee pain, glute amnesia
-
Locked feet (high arch): Stress fractures, achilles tendonitis, IT band issues
22:15 – We go in depth on orthotics:
-
Are they overprescribed?
-
Who can benefit?
-
What about fitness professionals?
26:45 – Why barefoot training is critical in warm-ups/at the beginning of workouts:
- What you should be doing in your warm-up and why
29:05 – Should you wear minimalist shoes in your workouts?
30:35 – What is Naboso technology and who can it help?
36:05 – Why it’s important to help the nervous system win!
40:10 – Dr. Emily discusses the impact of foot strength on total body strength (great information for strength athletes in Strongman/Powerlifting)
44:45 – A disclaimer on drinking the Kool-Aid and keeping an open mind!
45:55 – Who should or should not be wearing minimalist/zero-drop shoes
49:35 – What is the best foot exercise people should do every day? We'll give you two:
-
Daily foot release w/golf ball; pressure release vs. rolling
-
Short Foot
56:10 – Why you shouldn’t over-engage the foot, or pelvic floor. Also, vagina weights.
1:00:05 – Dr. Emily’s book recommendation:
-
Waking the Tiger, by Peter Levine
-
When the Body Says No, by Dr. Gabor Mate
-
Accessing the Healing Power of the Vagus Nerve, by Stanley Rosenberg
102:15 – Dr. Emily’s non-negotiable daily self-care tool: Evening routine & sleep!
103:55 – Dr. Emily’s one piece of advice for your health and wellbeing Additional Links: 5-minute foot release
Short Foot (long version)
Short Foot (short version) Recommended Reading: Barefoot Strong, by Dr. Emily Splichal More about Dr. Emily Splichal: Dr Emily Splichal, Podiatrist and Human Movement Specialist, is the Founder of the Evidence Based Fitness Academy, Creator of the Barefoot Training Specialist®, BarefootRx® and BARE® Workout Certifications and Inventor of Naboso Barefoot Technology. With over 16 years in the fitness industry, Dr Splichal has dedicated her medical career towards studying postural alignment and human movement as it relates to barefoot science, foot to core integration and from the ground up training.
Dr Splichal actively sees patients out of her office in Manhattan, NY with a specialty in sports medicine, functional medicine and regenerative medicine (www.dremilysplichal.com). Dr Splichal takes great pride in approaching all patients through a functional approach with the integration of systemic function, diet, vitamin supplementation and corrective exercise.
Dr Splichal is actively involved in barefoot training research and barefoot education as it relates to athletic performance,
In this Self-Care Episode the over-arching theme is “Daily Habits”, where we discuss the key health habits of our latest guests and how to practically implement them into day-to-day life.
We’ve asked every guest since the debut of our podcast: What is your one non-negotiable daily elf-care tool? Every few weeks your Move Daily Health Coaches Freyja and Dain will release these 30-minute self-care roundups, where they’ll discuss the self-care tips from their latest guests, along with action items to help listeners build those same habits into their lifestyles. Key topics: 0:00 – What is a Self-Care Roundup?
2:00 – Self-care tip #1: Start your day with time for you and away from technology
5:50 – Self-care tip #2: Stop reading the news, namely upon waking and right before bed
- Freyja’s book recommendation: Deep Work, by Cal Newport
10:45 – Self-care tip #3: Take short moments midday to reset your nervous system (naps!)
14:35 – Self-care tip #4: Make time for real food
- Dain's book recommendation: The Way We Eat Now, by Bee Wilson
18:25 – Self-care tip #5: Give meaning (and joy!) to your movement & exercise
24:25 – Self-care tip #6: Start small, and start early
29:15 – Recap and self-care action items Further Reading: https://www.movewelldaily.com/guide-to-better-sleep/
https://www.movewelldaily.com/health-habits/ More about Freyja & Dain Take me to the podcasts! Connect with Freyja & Dain If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode, dropping on the 1st and 15th of each month!
Do you know how to identify a healthcare practitioner who truly cares? Do those the members of your healthcare team honour their scope of practice? In today's episode we talk to Dr. Bruce Freeman, an Orthodontist by trade but modern-day philosopher by scope (our words, not his), to discuss the patient-practitioner experience and how to create better healthcare for all.
Bruce is an international lecturer on the topics of clinical orthodontics, virtual surgical planning, facial pain disorders, and patient experience. From jaw pain and sleep apnea to social media scams and more, today we remind you to explore the real "Why?" behind your choices and to surround yourself with practitioners who do the same. Show Notes: 0:00 – Who is Bruce Freeman?
6:25 – Stressed? Clenching/grinding at night is a major issue.
9:00 – We discuss finding the right team, and treating patients vs. clients
13:20 – The importance of asking the right questions for any professional (sleep apnea anecdote!)
14:35 – What does success look like for your healthcare professional? Do they know their scope of practice?
16:40 – Bruce’s book recommendation:
- What Patients Say, What Doctors Hear by Danielle Ofri
18:00 – Bruce’s most important pearl of knowledge: When you’re first meeting a new patient/client in a business situation, the first question should always be…
- Bruce outlines how to optimize the patient/client experience.
20:35 – “Don’t focus on everybody else’s downward dog, focus on yours”
22:15 – Bruce discusses rationale, and gives an example on how to engage clients in the process to improve compliance with new health habits
24:05 – Do you know your “Why?”
26:05 – We discuss the merits and pitfalls of social media in today’s world
30:30 – Freyja’s big beef with social media: Stop hurting people!
32:40 - Does your healthcare practitioner know their scope? Have they put in the time to become a true expert? Or are they just posing as an expert on social media?
36:20 – Bruce gives another great example of why health practitioners should ask questions instead of forcing beliefs. Context is everything!
37:15 – Dain’s big beef with social media: Those who scream the loudest get the largest followings, it has nothing to do with skill or expertise
38:15 - The hallmarks to anything related to healthcare & wellness: Access to the care you deserve/expect, respect and communication.
41:10 – Commentary on Instagram injuries from the Instagram Institute
41:55 – The importance of comfort calls and follow-ups with clients/patients
43:00 – Dental hygiene rapid fire questions!
-
Worst daily habits that negatively impact to dental
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Some interesting information re: mouth wash- should you use it?
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Is teeth grinding a bigger issue than people think? YES.
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Some important info on sleep apnea!
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Advice on how to get better sleep, which gives you better teeth and overall health.
52:35 – Bruce’s one (or in this case many) non-negotiable self-care tool(s)
55:00 – Bruce’s one piece of advice for your health and wellbeing: Give yourself a break… and sleep and floss ;)
57:00 – Where you can find Bruce Additional Links: https://www.snorelab.com/ Recommended Reading: https://www.nytimes.com/2019/04/21/smarter-living/why-find-your-passion-is-such-terrible-advice.html More about Dr. Bruce Freeman: Dr. Bruce Freeman is a native of Toronto. He is an honours graduate of the Faculty of Dentistry at the University of Toronto where he was recognized with numerous awards for his clinical and academic achievements. He then completed the Advanced Education in General Dentistry program at the Eastman Dental Center in Rochester, New York. Dr. Freeman then returned to the University of Toronto where he received his Diploma in Orthodontics and taught in the undergraduate dental clinic. Subsequent to this he completed his Master’s of Science degree in the field of temporomandibular disorders and orofaci...
Do you suffer from low energy? Have you struggled to find the cause of an underlying health problem? In today's episode we talk to Dr. Sharon Kelly, a Naturopathic Doctor and Functional Medicine Practitioner with a true focus on preventative medicine.
Sharon has been in practice for over 14 years and specializes in Environmental Medicine, diagnosing and treating difficult but common problems like mold and mycotoxin illness. If something isn't right with your health but you can't seem to find the answer, be sure to tune in as Sharon discusses how she helps her clients find the "Why?" behind their symptoms. Show Notes: 0:00 – Who is Sharon Kelly?
3:25 – What is Functional Medicine?
4:30 – How Functional Medicine fits within the modern Healthcare system, and the value of of a team-based approach across Healthcare professions.
8:20 – The two most common categories of ailments seen in Sharon’s patient population:
- Infection & detoxification
9:30 – We dive in major environmental impacts, notably mold toxicity.
10:25 – How to know if you're suffering from mold toxicity, and how & why it can affect people differently.
12:35 – We discuss how people on the Hypermobility spectrum can be more susceptible to mold and other environmental factors.
15:35 – How do people become affected by mold toxicity?
- Food (grains) & water-damaged buildings
17:20 – Did you know that raw cashews are poisonous? Dain didn’t until a few weeks ago…
18:55 – Sharon outlines her approach with patients:
- Minimal supplements, minimal inputs, and food as medicine.
20:40 – Why Sharon doesn’t like to eliminate many foods from the diet:
- Immune system tolerance to food vs. food composition itself
21:40 – Don’t take away SOUL FOODS! How elimination diets can negatively impact the nervous systems and overall health.
22:35 – The value of understanding the “Why” behind treatment recommendations
23:40 – We discuss the value of CONTEXT in discerning the right information to apply to your own personal circumstances
25:10 – Sharon elaborates on why dietary diversity is important for immune function
30:15 – We chat about supplements (namely those for energy) and again the value of context therein
34:55 – Sharon touches on how chronic stress suppresses immune function
- You have to impact the stressor itself, impact the impact of the stressor, or detoxify the stress hormones themselves.
37:25 – We revisit the importance of understanding the “Why” behind symptoms, and how this is key to managing overall daily stress.
41:25 – Some advice around stress management and optimizing digestive health
45:25 – Sharon’s book recommendations:
-
The Body Keeps the Score, by Bessel van der Kolk
-
Toxic, by Neil Nathan
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Game Changers, by Dave Asprey
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Dare to Lead, by Brene Brown
47:05 – Sharon’s daily non-negotiable self-care tool: Gratitude.
49:00 – Sharon’s one piece of advice to help you with your wellbeing: Be very aware of the feelings that drive your daily decision-making, because these decisions dictate the stimulus received by your genetics, and this interaction dictates your health and well-being.
51:00 – Where you can find Sharon. More about Dr. Sharon Kelly: Dr. Sharon Kelly is a Board Certified Naturopathic Doctor and Certified Functional Medicine Practitioner. The founder of the Bayview Natural Health Clinic, Sharon has been in family practice in Toronto for over 14 years. Her special interest is preventative medicine, which involves looking for and address the underlying cause of disease, rather than just relieving the symptoms.
Sharon attained certification in Mind Body Medicine from the Bensen-Henry Institute (BHI) at the Harvard Medical School. The MHI mission is to fully integrate mind-body medicine into mainstream health care by means of rigorous, evidence-based research and clinical application of the work. Sharon is also certified in Functional Medicine.
How do you know if you're eating enough protein? What if you're over 60? Why does protein intake even matter?? In today's episode we talk to Dr. Stuart Phillips, one of world's leading researchers on protein and aging.
Dr. Stuart Phillips has over 32,000 career citations and 250 research and review papers with a focus on protein intake, exercise and aging. If health and longevity are of interest to you, pay close attention to what this man has to say!
Key topics: 0:00 – Who is Dr. Stuart Phillips?
2:45 – A primer on protein, why it’s important in the body, and the latest research
5:55 – We dive into aging, muscle loss, and the increased importance of dietary protein
8:15 – How much daily protein do you need to prevent age-related muscle loss?
- One-third to one-half of your dinner plate!!!
10:40 – The differences between animal-based and plant-based protein sources
13:45 – We discuss social media, influencers, and the challenges of communicating GOOD science
-
The unfortunate Law of Phillips: “The power of an anecdote is directly proportional to either the income- or in the case of athletics, the athletic success- of the individual giving it.
-
GOSCIENCE
20:35 – More about protein requirements:
-
Daily: 1g of protein per 1lb of lean body mass is the best general target
-
Active teens can eat anything and thrive; hormones ensure this
-
Elderly: You have to exercise and build muscle before old age to ensure quality of life
24:15 – How Stu’s exercise and diet have changed over the years
-
The value of morning workouts
-
Eating less junk food as activity level and metabolism decrease
28:25 – We discuss the merits of HIIT cardiovascular training
- Martin Gibala, The One Minute Workout
29:30 – The number one piece of advice for beating chronic disease: Do something active. Anything. Always think about the smallest possible dosage. 60 seconds is better than nothing.
33:00 – We discuss the common excuses of “I don’t have time.” (It’s crap)
33:55 – “It’s never too late to change.”- a 92-year old client. Aging is an excuse, not a reason.
35:15 – The huge impact of eating at home rather than eating out
39:15 – Protein Rapid-fire Round:
-
Are protein powders an acceptable substitute for whole food sources?
-
Whey protein vs. rice protein?
-
Do I need a protein shake immediately after my workout? Is food post-workout ok?
-
Does protein timing matter?
-
What about supplemental leucine? Supplemental BCAAs?
43:25 – We chat about the genetics required for both strength and hypertrophy
46:05 – Stu’s book recommendation:
- Grit, by Angela Duckworth
47:55 – Dr. Stu’s daily non-negotiable self-care tool: Getting in his daily workout.
49:20 – Stu’s health advice:
-
For exercise: Do just a little bit more that you’ve been doing.
-
For diet: Eat real food; shop around the walls of the grocery store (not the aisles)
50:35 – Where you can find Stu and his research More about Dr. Stuart Phillips: Stu is a Tier 1 Canada Research Chair of Skeletal Muscle Health in Aging, a Professor in Kinesiology, and a member of Graduate Faculty in the School of Medicine at McMaster University. He is a fellow of the Canadian Academy of Health Sciences (FCAHS), American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN). His research is focused on the impact of nutrition and exercise on the mechanisms of human skeletal muscle protein turnover. He is also keenly interested in diet- and exercise-induced changes in body composition particularly in aging populations.
His research is funded by the Canadian Institutes for Health Research, the National Science and Engineering Council of Canada, the Canadian Foundation for Innovation, the US NIH, as well as the USDA.
Dr. Phillips was the inaugural recipient of the Enzo Cafarelli Mentor Award in 2017. He is a past recipient of a New Investigator Award from the Canadian Institute...
What latest fitness trends are worth your time and money? Where can you find the latest information on health and fitness? In today’s episode, your Move Daily Health Coaches welcome Alyssa Ages and Eme Houser of Momentum Magazine to discuss the latest fitness trends and how to find the ones that could work for you.
Both of these ladies live and breathe the Toronto health & fitness scene, so tune in and let's separate the wheat from the chaff in this week's episode!
Key topics: 1:30 – Who is Alyssa Ages?
3:30 – Who is Eme Houser?
6:00 – What is Momentum Magazine?
9:00 – What does a week in health & fitness look like for Alyssa and Eme?
11:25 – Why busy professionals like Eme typically get more out of strength training and less from high-intensity classes
15:35 – Some mobility advice for people who work at desks
16:40 – Why and how Alyssa transitioned from structured competitive training to learning to listen to her body and accept that not competing is ok.
19:30 – We discuss the “need” for competition, and why the most important thing about weight lifting is simply enjoying the process and empowerment of being strong.
21:10 – We talk the pros and cons of the latest trends in health and fitness:
-
Group boxing (and the need for counter-balance)
-
CBD
-
Prebiotics & probiotics
-
Transparency in food labelling; being an informed consumer is so hot right now.
-
Collagen
31:00 – We dive into food labels- What should you be looking for?
33:45 – We discuss the benefits of meditation, and how to make it more mainstream.
37:45 – Eme gets a little worked up.
39:15 – We talk about anxiety, and why meditation and mindfulness are the best medicine.
42:50 – Just do what works for you!
44:15 – Eme’s book recommendation:
- Eleanor Oliphant is Completely Fine, by Gail Honeyman
45:10 - Alyssa’s book recommendation:
-
Setting the table, by Danny Meyer (for anyone in hospitality)
-
Touching the Void, by Joe Simpson
46:55 – Alyssa’s non-negotiable self-care tool
47:55 – Eme’s non-negotiable self-care tool
48:30 – We talk about morning routines
50:35 – We poke a little fun at fitness fads
51:45 – Eme & Alyssa give their most important pieces of health advice
53:40 – The importance of a quality water filter for skin and hair health
54:40 – Info on where you can find Eme, Alyssa and Momentum Magazine. More about Eme, Alyssa & Momentum Magazine: Eme Houser is the Managing Editor of Momentum Magazine. Eme hails from Kansas but has lived in six different countries. A lawyer by trade, Eme co-founded Well TO Do (now Momentum) in 2016 as a side hustle. She has her Reiki Master certification and mindfulness meditation training.
Alyssa is the Editor-In-Chief of Momentum Magazine and the Director of Marketing for Impact Kitchen. A native New Yorker, she has worked in journalism for more than a decade, writing for publications including MTV News, Men's Health, Vibe Magazine, and Spin Magazine.
Both of these ladies routinely get called in to test out the latest gyms and fitness classes in Toronto, and consult with top nutrition experts to get real information about buzzy food fads. Together, they fill Momentum Magazine with everything you need to know to stay on top of your health and fitness. Momentum is a publication for those with the heart to hustle. Through their website, email newsletter, and events, and with the guidance of their panel of experts, they inspire their audience to take the first step- or the next step- towards a life well lived. Impact Kitchen was founded on the belief that food has the power to shape our daily lives. That real, wholesome ingredients, prepared simply and with integrity, can provide us with the energy to take on the day with ambition and optimism. Connect with Momentum Magazine: At Impact Kitchen
In Momentum Magazine
On Instagram: @Inmomentummag If you enjoyed our conversation and would like to hear more: ...
Is your training suitable for your goals? Are you getting what you want and what you need from your training? In today's episode, your Move Daily Health Coaches welcome coach Franz Snideman to the show as we explore the nuts and bolts of sustainable fitness.
Franz has been in the fitness industry for over 22 years and has a wealth of knowledge to share for both trainers and trainees alike; tune in for more details!
Key topics: 0:00 – Who is Franz Snideman?
4:30 – What populations does Franz work with?
6:00 – Age is just a number- again populations are capable of amazing things!
6:50 – How to give clients both what they want, AND what they need
11:00 – We discuss the value of failure- and how to avoid personal bias in coaching
13:50 – Franz discusses minimalistic training and sustainable fitness
15:05 – How the 80-20 Rule applies to fitness and results
16:35 – Franz gives some training advice suitable for most women
17:00 – We discuss placing external loads on the body, and why you should have to earn the right to load
20:40 – Franz discusses how “Functional movement” used to be the big craze
21:40 – How strength became the most important thing ever… but is it really?
23:25 – How bodyweight movement systems are helping people become better homo sapiens
25:00 – The importance of helping people improve their movement patterns alongside any of their other goals
26:50 – The benefits of swimming- get in the pool if you can!
28:47 – We discuss Franz’s Primal Speed training
29:45 – How sprinting is at the top of the CNS food chain (sorry Oly lifters!)
32:05 – Dain gives a personal example of why it’s important to train patterns before maxing out
34:00 – Franz talks being an entrepreneur and his biggest mistakes as such
36:45 – We talk the importance of “Staying in your lane”
39:00 – The pitfalls of going too big too soon, and the value of sticking with what you love
41:40 – Key values of true professionals: Learning, experimenting, creating & sharing.
43:00 – We discuss the concept of being a genius and flow states
44:55 – What personal training shoulder be all about – the client.
45:55 – Franz’s book recommendations:
-
The 7 Habits of Highly Effective people, by Stephen Covey
-
1000 True Fans, by Kevin Kelly
49:00 – Franz’s non-negotiable daily self-care tool
50:20 – The one thing you absolutely should NOT do first thing in the morning
51:40 – Franz’s one piece of health advice: Just take one step.
52:55 – Where you can find Franz More about Franz Snideman: Franz Snideman, a former collegiate sprinter and power and speed aficionado, is the Owner of Revolution Fitness, Co-creator and Owner of Primal Speed, seasoned veteran of Hardstyle Kettlebell training and Ground Based Development Movements.
By night, he dreams of being a Superhero come Sprinting Ninja, saving the world and spreading his enthusiasm for all things sprinting, speed and power. By day, under the guise of a buff-come-fitness-nerd trainer and coach, he energetically and intricately blends his knowledge and love for athleticism and functional movement, delivering it to his beloved and long-term personal training and group clients.
When back on planet earth, he has authored and edited several books, as well as produced a series of training DVD’s. Drawing on his life experience, passion in healthy living, athleticism, knowledge and appreciation of human development and anatomy he co-developed the dynamic Primal Speed System, taught nationally and internationally.
Franz believes in the fundamental importance of educating and coaching his clients in safe, healthy and holistic athleticism. Coupled with impeccable attention to detail, bio-mechanical understanding and skill in accommodating and adapting training regimes to support and enhance individual’s unique abilities and needs, he is personal coach to clients and professional athletes. He lectures internationally,
Does your Chiropractor give you "Active Care" homework? Do you really know where your hips are and how to use them? Are your daily activities the true cause of your low back problems?
In today's episode, your Move Daily Health Coaches welcome Chiropractor and fitness enthusiast Jenny Thomson, to explore where treatment and lifestyle considerations collide.
Key topics: 0:00 - Who is Jenny Thomson?
2:30 – We discuss some of the common barriers that women face when it comes to fitness
3:30 – How Jenny discovered the value of weightlifting (Crossfit strikes again)
4:45 – The value of community
5:50 – How Jenny makes her Chiropractic clients feel safe
7:50 – Why having an “Active care” plan is more impactful than treatment itself
8:45 – The common clinical differences between patients in Toronto and rural Manitoba
9:30 – We talk about hips and how to use them when bending over to pick things up
12:10 – Differences in back pathologies between farmers and desk workers.
13:35 – Big difference between the “fitness industry” in Toronto vs. rural living (body care!)
16:50 – Motion is lotion: How daily movement can resolve hip arthritis and low back problems without meds
20:00 – Pace of life and stress differences between rural and urban settings
21:00 – The high incidence of depression and fibromyalgia in rural communities
22:45 – How different gym environments shape the idea of fitness across Canada
25:25 – The pros and cons of fitness apps follow by the value of small-group training
29:00 – We discuss how the scope of practice can differ wildly from one Chiropractor to another….which is also true for all industries.
30:35 – We discuss different chiropractic techniques and the use of drop tables
33:00 – Freyja discusses a bad experience with a drop table treatment, and explains what can happen when you receive treatment with excessive force
36:30- Treatment during competition pros & cons
43:45 – We explain what the “disc herniator machine” is.
44:30 – Jenny’s book recommendation - Advances in Functional Training by Michael Boyle - Anything by Stu McGill
46:45 – Jenny’s non-negotiable self-care tool: Spending quiet time alone
47:35 – Jenny’s one piece of advice for your health and well-being
48:50 – Where you can find Jenny More about Jenny Thomson: Jenny was born and raised in Toronto, Ontario, participating in a number of athletic pursuits from childhood through university. She completed her undergraduate education at Queen’s University, graduating in 2007 with a Bachelor of Physical and Health Education and a Bachelor of Life Sciences, and was placed on the Dean’s List with Distinction. She later pursued an Ontario Graduate Certificate in Addictions and Mental Health at Durham College, followed by a Master’s Degree in Fitness Science at York University. Jenny was later recruited by Nike North America as one of Canada’s first three sponsored trainers; she retained her sponsorship contract for 5 years while completing her Chiropractic education and running her own small business. She graduated Summa Cum Laude from Canadian Memorial Chiropractic College as a member of the class of 2018, and is currently completing a Sport Sciences residency through the Royal College of Chiropractic Sport Sciences and practicing in Swan River, Manitoba. As a lifelong athlete and student, Jenny recognizes the value of active care, movement and rehabilitation as vital components of a chiropractic treatment program. She uses a combination of instrument-assisted therapy, hands-on care and rehabilitative exercise to empower her patients to heal from injury and pain as well as to reach their wellness potential.
Connect with Jenny: www.EvolveChiropracticMB.com
Instagram: @JennyT_DC If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Are you getting the most out of your group fitness classes? In today's episode, your Move Daily Health Coaches welcome the co-Owner of Fitwall, Clifton Harski, to keep it real about Group Fitness, Pop-Fitness, every other question we throw his way.
Clif got into the fitness industry because loved basketball and wanted to dunk on guys. Now he's the co-Owner of a popular group workout program that incorporates high intensity interval training with an innovative wall equipment system, helping thousands of clients with their health and fitness every month. Clif keeps things light and is a true leader in the fitness community- tune in to hear what he has to say! Key topics: 0:00 – Who is Clif Harski?
3:30 – A few thoughts on the effects of social media on fitness
5:10 – What is FitWall?
7:50 – We discuss our experience with the FitWall class and the benefits over standard large group training
9:15 – Clif talks about the large-scale impact of group training
11:30 – The two reasons people stop exercising
12:10 – Because results are slow, we discuss the value of fun and community
13:40 – We discuss the human need for acknowledgement
15:15 – How Clif tackles the challenge of making fun and safe programming for group classes
- Note to trainers and instructors out there: If you don’t have a system, you’re doing it wrong.
18:25 – The value of hanging and grip strength
19:15 – Clif discusses the ratio and systems they use at FitWall to keep people healthy (great advice for anyone who lifts!)
20:30 – We discuss how you don’t have to lift heavy to get results
22:40 – The standard false belief of pop-fitness clientele: Sweat a ton and blast calories!
24:35 – Why high heart rate and sweating is false assurance of a good workout
25:25 – The myth that won’t die: “If I lift weights, I’ll get too bulky.”
28:25 – Dain’s takeaway for the listeners: In order to bulk up, you need caloric excess (not deficit)
29:55 – Being sedentary is more dangerous than not using your body, no matter what injuries you’ve had
31:25 – Clif’s advice on how to find a great group training class, no matter where you live
33:05 – Why Clif agrees that some people should Zumba their asses off
38:00 – 80 seconds of Dain and Clif talking It’s Always Sunny in Philadelphia
39:20 – Freyja saves the podcast by giving a great piece of advice
39:35 – Clif quotes fake research
40:00 – We have a long discussion about injuries about how they shape everyone’s path
45:50 – Clif’s book recommendation:
- Pre-Suasion – Robert Cialdini?
46:25 – Clif’s non-negotiable daily self-care tool: Sleep (but when you have kids, coffee)
47:40 – Clif’s one piece of advice for your health
49:00 – Where you can find Clif Further Reading: https://www.movewelldaily.com/top-4-indicators-of-a-long-life/ More about Clifton Harski: Clifton Harski has a long history as a student of human movement. A lifelong athlete and collegiate basketball player, Clifton holds a degree in kinesiology from SDSU and has been in the fitness industry for more than twelve years. He currently a co-Owner and the Director of Programming for Fitwall, a popular new workout program that incorporates high intensity interval training with innovative wall equipment system.
In just the last 3 years he has taught more than 1,500 people throughout the US, conducting over 100 workshops covering different fitness systems for multiple companies. In addition to his work with Animal Flow and Fitwall, Clif currently works with KB Athletics to certify coaches in the proper instruction of kettlebell training. Prior to his position at Fitwall he ran his own company BA Training, which taught kettlebell and bodyweight training workshops throughout the United States and also ran Bootycamp in San Diego, CA. He spent 1.5 years at MovNat as a master trainer, and coached over 1,400 people in over 80 workshops for MovNat.
Is your healthcare team truly working for you? In today's episode, your Move Daily Health Coaches welcome Sam Gibbs, the Director of Clinical Operations at P3 Health to discuss the world of Integrative Health. Sam is an Osteopathic Manual Practitioner with a wealth of knowledge whose thirst for learning and drive brought him to working on multiple Sports Medical teams helping athletes seeking to push their human limits. His focus grew to encompass understanding the variety of factors that affect health and performance in non-athlete populations as well and the variability from one individual to the next. Now at P3 Health in Toronto, Sam works with an Integrative Health model, where he and his colleagues use a multi-disciplinary team approach to get clients the best results. Tune in for more details! Key topics: 0:00 – Who is Sam Gibbs? 7:00 – What is Osteopathy? 11:50 – About the integrative health process at P3 Health in Toronto. 13:28 – The truth about stress 16:20 – The value of manual therapy, but why it’s not always the answer 18:00 – Nutrition is just a way to communicate with your body – what are you telling your body? 19:35 – Why it’s psychologically hard to work less hard in an effort to push health and performance 21:10 – Insight into the integrative health approach of a team 22:24 – The benefits of embracing slow 23:35 – Why the integrative approach is so powerful for athletes 26:20 – How athletes rationalize stress 27:44 – Why every health practitioner needs to avoid dogmatic approaches and be willing to adopt new tools and throw away old tools 31:30 – Sam talks about a common healthcare model of injury: Comfort -> Ignorance -> Complacency -> Negligence 32:15 – The importance of never being comfortable 34:40 – How the internet is contributing to auto-immune diseases 38:35 – How health “labels” can delay healing 39:20 – Sam’s peak career moment: Working with Olympic athletes 49:48 – Sam’s book recommendation - Mastery by Robert Greene 50:00 – Sam’s non-negotiable daily self-care too - Don’t turn on the radio 50:55 – Sam’s one piece of advice for your health and wellbeing 52:05 – Where you can find Sam More about Sam Gibbs: Sam Gibbs is an Osteopathic Manual Practitioner, Registered Massage Therapist and Certified Athletic Therapist and has served on the boards of the Canadian Athletic Therapist Association, the Canadian Sports Massage Therapy Association, the Ontario Association of Osteopathic Manual Practitioners and the Canadian Federation of Osteopaths. He is currently completing a Masters degree in Functional Medicine and Human Nutrition. Sam routinely works with athletes, both professional and amateur, and has been a member of many national medical teams for a number of major international competitions including: Goodwill Games, Pan-Am Games and World University Games. He worked with the Toronto Raptors Basketball Club as an Athletic Therapist and has been a Head Therapist with the Canadian Men's National Basketball Program for the past 20 years. In 2010, Sam joined the Canadian medical team at the Winter Olympics in Vancouver, BC. He served as the Assistant Chief Therapist for the 2012 Olympic Games in London, 2014 Olympic Games in Sochi, and has been named Chief Therapist for the 2015 Pan Am Games in Toronto, Canada. While Sam is a seasoned sports therapist, he also works with non-athletic clients including women, men and children. He consults with cases ranging from musculoskeletal complaints to anxiety/depression, weight management, hormonal imbalances, neurological issues and digestive disorders. Sam's professional interests include areas of neurology, neuroimmunology and management of complex pain syndromes. Connect with Sam: P3Health.net Basketball Canada If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode,
What are health practitioners doing every day to take care of themselves? We've asked every guest since the debut of our podcast: What is your one non-negotiable self-care tool? Every few months the Move Daily Health Coaches Freyja and Dain will be hosting a 30-minute self-care roundup, where they'll discuss the self-care tips from their latest guests, along with action items to help listeners build those same habits into their lifestyles.
In this episode the over-arching theme is "Fill Your Own Cup First", where we discuss everything from journaling and alone time to daily movement and building a better relationship with your gut. Tune in for the whole story. Key topics: 0:30 – What is a Self-Care Roundup?
0:50 – Self-care tip #1: Journaling
4:20 – Self-care tip #2: Taking time for yourself
6:45 – Self-care tip #3: Get outside
9:50 – Self-care tip #4: Move your body every day
15:20 – Self-care tip #5: Develop a better relationship with your belly
20:50 – Self-care tip #6: Listen to your intuition
25:25 – Self-care tip #7: Fill your own cup first
27:40 – Recap and self-care action items
30:05 – Dain’s non-negotiable self-care tool
31:55 – Freyja’s non-negotiable self-care tool Further Reading: https://www.movewelldaily.com/digestive-health-solutions/
https://www.movewelldaily.com/guide-to-better-sleep/
https://www.movewelldaily.com/why-movement-matters/ More about Freyja & Dain Take me to the podcasts! Connect with Freyja & Dain If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode, dropping on the 1st and 15th of each month!
Is it possible to get fit and stay healthy without the traditional gym experience? In today's episode, your Move Daily Health Coaches welcome the co-Director of Integral Aerial, Alisha Smith, to explore the world of Alternative Fitness.
Alisha's experience in the fitness industry has led her to a very clear conclusion: Fitness has to be personalized. Today we discuss everything from Crossfit to Aerial and Animal Flow to Strongman, and how to make all types of fitness accessible to all populations.
Key topics: 0:00 - Who is Alisha Smith?
3:05 – What is Alternative Fitness?
6:15 – Do you need a barbell to get fit and be healthy?
7:35 – The importance of personalizing fitness
10:45 – How Crossfit has positively impacted Alternative Fitness
11:40 – How Integral makes Aerial accessible to all populations
15:05 – Why Alisha fell in love with Aerial, and how it has helped shaped her career
- Continuous and never-ending improvement & Inclusivity
19:30 – Alisha discusses her biggest obstacles as an Entrepreneur
21:40 – The importance of outsourcing for small-business owners
22:40 – What leadership truly means
24:00 – We discuss Dain’s first encounter with aerial silks
25:00 – The positive impacts of alternative fitness on young people
28:20 – How Integral merges ground-based movement into an Aerials program
29:56 – Difference between closed chain and open chain movements, and the value of having a diverse movement diet
32:36 – How Animal Flow made Alisha a better Aerialist, and Dain a better Strongman Athlete
34:45 – How to make Aerial safe and scalable for anyone… even those who are afraid of heights!
39:20 – Alisha’s peak moment as a coach: We all communicate and learn differently
41:40 – Why we all benefit when we stop worrying about what others think
43:15 – Alisha’s book recommendation:
- The One Thing, by Gary Keller
44:35 – Alisha’s two non-negotiable self-care tools:
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Get outside every day
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Move every day
46:08 – Alisha’s one piece of advice to help you with your health and well-being
48:20 – Alisha’s contact deets Further Reading: https://www.movewelldaily.com/why-movement-matters/ More about Alisha Smith: With over 14 years of industry experience across a range of hands-on training, development and leadership roles, Alisha is not your average fitness educator and practitioner. For over a decade Alisha held the role of Learning and Development Manager at Australian Fitness Network, where she was responsible for the curriculum development and delivery, and conference programming that has qualified or up-skilled many thousands of new and existing fitness professionals. Alisha is also co-Director of Integral, a ground-breaking movement studio that is at the forefront of aerial instruction in Australia, where she leads a team of superstar movement educators. As evidenced in her work as an Animal Flow Master Instructor, Alisha’s love of sharing intelligent movement, bodyweight exploration, and skill acquisition with kids and adults of all ages and experience levels underpins her dynamic, articulate and encouraging teaching style. An accomplished writer, presenter and mover, Alisha also brings an astute, humorous and authentic approach to her mentoring and speaking work.
Connect with Alisha: https://www.integralaerialsilk.com
Facebook: Alisha Smith
Instagram: @integralaerial
Instagram: @itsalishasmith If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode, dropping on the 1st and 15th of each month!
Are your beliefs holding you back from your full potential? In today's episode, your Move Daily Health Coaches welcome Chris Flo (Flores), Mindset Coach and Founder of the FLO-OSOPHY Program.
Chris' journey has shown him that mindset is the most important aspect of success in life. Sometimes all you need is to view things through a different lens. Sometimes a piece of tape is all you need to overcome a debilitating knee restriction. Sometimes your unwarranted beliefs are the only things holding you back from happiness and success. Key topics: 0:25 - Who is Chris Flo?
1:30 - What is FLO-OSOPHY?
3:30 – How Chris got started, from Chalk Talks to Mindset Coaching
5:55 – Chris talks about the keys to speaking to, and getting buy-in from, teenagers
9:15 – On the importance of developing an identity outside of sport
10:45 – What is your filter for success? Is it holding you back from happiness?
11:40 – We go on for a little too long about how much we love minivans
13:20 – How Chris weaves mindset training into his personal training sessions with clients
16:25 – Chris discusses the Rooted Rehab Certification for Athletic Trainers
- How to identify the root cause of injury/discomfort and program effectively for the issue
21:00 – We discuss how pain and injury is often driven by past trauma and beliefs of how the body has or has not healed
- Chris recommends two books:
- When The Body Says No, by Gabor Mate
- Your Body Keeps The Score, by Bessel van der Kolk
22:45 – We discuss how many physical limitations are based on beliefs, not facts.
27:00 – Chris recommends another book:
-
The Biology of Belief, by Bruce H. Lipton
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We are nothing but energy; where science merges with mindset.
28:15 – Freyja uses Dain’s motorboat swimming style as an example that even old dogs can learn new tricks
29:45 – We discuss the impact of daily practice and small incremental improvements: Anything is possible at any age.
31:40 – We discuss the value of Men’s Groups and breaking the stigma of masculinity
37:30 – What drives Chris: Being strong for others, and fighting the BS on social media today
40:15 – Goals are great, but are you enjoying the process?
- Don’t live in a world of sad salads! #sadsalads
42:20 – Are you focused on what you can? Or what you can’t? Mindset is a choice.
43:00 – Chris’ peak moment: A piece of tape, changing a life. Making the brain feel safe.
46:25 – To our audience: What are your beliefs? Do you believe something that is holding you back?
46:55 – Chris’ final book recommendation:
- Drive, by Daniel H. Pink
47:10 – Chris is working on his own book, to be released: 18 Principles of Life
48:05 – Chris’ non-negotiable self-care habit: Brain dump at the end of the day.
49:15 – Chris’ one piece of advice for wellbeing: Trust yourself, listen to your intuition.
50:15 – The opportunities of the education system: Kids need to understand that failure is an opportunity to grow, not a death-sentence.
51:30 – Where you can find Chris Flo! More about Chris Flo (Flores): Chris has been a personal trainer for 20 years and an athletic trainer for over a decade. Through his years in the industry it became clear that ultimate physical potential is unreachable without the appropriate change in mindset. As such, Chris founded his FLO-OSOPHY program, where he speaks to Athletic Programs, Coaches and does one-on-one training with people from around the world.
Chris’s fitness career began when he was just 15 years old, training his friends in his parents’ basement. He quickly developed a passion for training, drawing inspiration from seeing the positive changes training could have on people’s lives. After attaining his W.I.T.S. certification in 2001, he began his first fitness job working at Work Out World. From there he went on to earn a Bachelor’s degree in Athletic Training from Kean University.
The doctors are in! In today's episode, we discuss the latest in health management & self care with two Toronto-based GPs. Collectively they have been in practice for nearly 60 years working with a wide population of patients of all ages, backgrounds, and abilities. We discuss changes in primary health care, the most common "pathology" seen today, the recurring impact of social media and screen time across all ages, caffeine and supplement recommendations, and the daily actions you can take to stave off chronic disease and sickness.
Key topics:
1:30 - What health issues are more prevalent now than in the past? 4:05 – We discuss phones and their impact on children and development 5:10 – Dr. Sue touches on how social media is affecting parenting strategies 8:20 – Doctor recommendations for stress management 10:15 – How much sleep do we need? 11:35 – Sleep hygiene considerations 13:40 – Dr. Sue: What can you take OFF your plate? - Saying no isn’t selfish; self-care has to take priority 16:45 – We discuss mood disorders and how to fight this in the winter months 18:05 – Vitamin D supplementation recommendation 19:25 – Exercise and movement recommendations 23:20 – The importance of (brisk) walking for low back pain/health 24:00 – Dr. Sue speaks to the importance of exercise for dementia/Alzheimer’s 27:35 – We discuss alcohol, and strategies to help you drink less in support of your goals 31:50 – Dr. Donna’s hangover prevention plan vs. Dain’s hangover prevention plan 34:05 – Doctors have a “complicated” relationship with Google 39:25 - The importance of having social support and a trustworthy healthcare team 41:50 – Do you need supplements? If so, which ones? 43:50 – How much caffeine is too much? 47:45 – Dr. Sue’s peak moment: Pills aren't always the answer 49:10 – Dr. Donna’s peak moment: Try having 2 kids while going through med school 51:55 – Dr. Donna’s book recommendation - The Story of the Human Body by Daniel E. Lieberman 53:45 – Dr. Sue’s book recommendation - The Dorito Effect by Mark Schatzker 55:25 – How food labels are full of lies (it’s marketing people!) 56:35 – The Doctors’ self-care tip: Fill your jug first 57:45 – The one piece of health advice from the doctors: Move daily (we didn’t tell them to say this we swear) Further Reading: https://www.movewelldaily.com/pillars-of-health/ https://www.movewelldaily.com/top-4-indicators-of-a-long-life/ https://www.movewelldaily.com/health-habits/ https://www.movewelldaily.com/why-movement-matters/
More about the Docs:
Dr. Donna and Dr. Sue are both family physicians who have been practicing in Toronto for 28 and 25 years respectively. Both GPs have a strong focus on preventative care, encouraging their patients to make lifestyle changes before falling victim to rising rates of chronic disease. Both juggle motherhood and medicine (from general practice to injury and palliative care) and, as such, know the challenges their patients face trying to be healthy within the fast pace of this modern day.
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode, all of which drop on the 1st and 15th of each month!
What does it mean to live a Championship Lifestyle? On today's episode, your Move Daily Health Coaches welcome Sylvie Tetrault and Adrian Vilaca, co-founders of the Championship Lifestyle.
Sylvie and Adrian founded the Championship Lifestyle to help people conquer their training, mindset and nutrition goals. With a wealth of experience working with both elite athletes and every day clients like you and me, this health and fitness power couple share how you too can live a Championship Lifestyle.
Key topics:
1:15 - What is Championship Lifestyle?
5:00 – What does it mean to lead a Championship Lifestyle? - Consistency and resiliency - EAF: Effort, Attitude & Focus – 3 things you can always control 7:30 – Adrian’s background – From police academy to strength & conditioning
9:50 – We mock our small-town upbringings
10:50 – Sylvie’s background aka “The Fitness version of Fievel Goes West”– From figure skating to Extreme Fitness to shadowing Gary Roberts and finally the world of nutrition
14:00 – Our Gary Roberts connection
16:30 – Sylvie’s peak moment: A major back injury
19:15 – Adrian’s peak moment: From Graves disease to getting back into the cage to… an immediate mid-fight broken hand
21:30 – A great example of Effort, Attitude & Focus
23:20 – Why elite athletics are not about long-term health
25:40 – The importance of recovery - “Train hard, recover harder” – When you're not in the gym, you're always recovering
28:45 – On striking a work-life balance when you’re in business with your better half - Setting boundaries and honest expectations - Tip: Schedule work time and relationship time
37:00 – What is the one big thing we need in the Health & Fitness industry?
37:05 - Sylvie: "Collaboration"
38:15 - Adrian: “Everyone is garbage.” - But in seriousness, having a filter to call-out all the BS social media accounts
39:10 – Our Love-Hate for the industry and the need for a “Fitness Bumble” - There are good and bad practitioners in every industry - Be objective about who you trust with your health
43:15 – Sylvie’s book recommendation - The Power of Full Engagement, by Tony Schwartz and Jim Loehr
43:45 – We discuss “The Subtle Art of Not Giving a F*ck” by Mark Manson - Not the most influential book in the world, but great for people who don’t live in the “Health & Fitness bubble"
45:20 – A touchy note on Tim Ferriss: a data guy, not a health guru.
46:30 - Adrian’s one piece of health advice: “What you do doesn’t matter that much; doing it matters.” Aka, having faith in a system is more important than anything else. Act!
48:00 – Sylvie’s one piece of health advice: "Find joy in chasing health. It you are miserable, your efforts aren’t worth it."
49:00 – Why it’s important to avoid extremes. Don’t live in a world of sad salads.
50:30 – Sylvie’s top self-care tip for introverts: Spend time alone.
51:30 – We discuss JOMO: The Joy Of Missing Out
52:00 - Adrian’s top self-care tip: Spend time outside.
52:55 – Deets about where you can find the Championship Lifestyle (also where I say “Lifestyle Championship", like a dope. #fail)
More about Championship Lifestyle:
Sylvie Tetrault
Born and raised on the East Coast, Sylvie moved to Toronto after graduating from the University of New Brunswick to pursue a career in strength and conditioning. After spending three years in a corporate gym working with a wide range of clients (weight loss to busy executives) she was starving for a new and more meaningful challenge. Sylvie was fortunate enough to begin working alongside ex-NHL player Gary Roberts in a high-performance setting, training both everyday clients and professional athletes (hockey, football, soccer and mixed martial arts) who were serious about their health and well...
When it comes to health, mindset dictates your actions and in turn, outcomes. In today's episode, your Move Daily Health Coaches welcome Alex Butt, co-founder of Stoic Conditioning and owner of Shift Mobility and Performance.
Alex has setup training and rehabilitation facilities on three continents for both civilian and tactical populations, and pulls from this experience to talk everything from back injuries to Crossfit (not related though!) and both the mental and physical aspect of training for people from all walks of life. Key topics: 0:43 - Who is Alex Butt?
2:30 – What got Alex into the health and fitness industry?
5:50 – From a catastrophic back injury to… Strongman?
7:30 – Great advice for anyone with back pain
9:10 – The importance of community in injury management
10:45 – The Biopsychosocial model of rehab: Not just here to “fix you”
11:40 – How people get old without knowing they’re getting old
12:15 – Coaching conscious movement in “non-athletic” populations
13:48 – Alex shamelessly quotes himself: “Don’t be surprised if…”
15:05 – Alex’s “Ah-ha” moment (or “Peak moment”) as a Coach
20:00 – How your beliefs shape your outcomes
22:53 – We discuss the mental aspect of training and rehab
24:00 – Kaizen Principle of why small incremental changes are the key to sustainable results
25:38 – The importance of identity in making, and sustaining, change
26:50 – A bit more on Alex’s professional history and exploits
27:35 – On setting expectations right in an Instagram-driven world
30:20 – One wonderful thing about Crossfit
31:20 – Alex discusses his current training and how to improve Crossfit
34:20 – Where do more injuries come from: Crossfit or yoga?
35:00 – Why and how to find- and scale- the right physical activity for you
37:00 – What is stoicism in the modern age?
39:27 – Alex’s book recommendation (he gives two!)
- Mindset by Carol Dweck
- The Chimp Paradox by Steve Peters
42:05 – One piece of health advice from Alex: Start journaling
46:15 – How to start journaling: Start small.
46:45 – Freyja calls BS on science (and Alex and I high-five each other, sorry for the loud noise)
47:15 – Alex’s contact deets More about Alex Butt: Alex Butt is an entrepreneur, strength and conditioning coach and rehabilitation therapist. He has set up training/rehab facilities on three continents and runs an online training company specifically aimed at training tactical athletes for high performance selection processes. Alex's passion to learn and travel has bought him into contact with and allowed him to converse with many top coaches, trainers and authors from all over the globe. He constantly seeks to condense that gathered knowledge into practical and usable information for the rest of the world. Alex is currently based in downtown Toronto and when he’s not working with clients or training/experimenting with training himself, you can find him hunting down the best coffee shops in the city. Check out www.shiftmp.com for Alex’s services in Toronto and one on one online coaching or www.stoicconditioning.com for his tactical athlete based online training.
Connect with Alex: Alex@shiftmp.com
Facebook: Stoic Conditioning
Facebook: Shift Mobility & Performance
Instagram: @alex_butt_
Instagram: @stoicconditioning If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes.
We would also appreciate a review!
Thank you and stay tuned for the next episode!
When it comes to health, poop is a big deal. In today's episode, your Move Daily Health Coaches welcome Jackie Mirkopoulos, co-founder of Evolve Holistic, to talk about digestion.
What is "normal" digestion? Do you suffer from bloating, constipation or diarrhea? Are you walking around all day every day sucking in your gut? If any of this speaks to you, give us a listen and take your next steps towards optimal health.
Key topics: 0:30 - Who is Jackie Mirkopoulos and why are we talking about poop?
3:20 - What is normal bowel frequency? Are you constipated?
7:05 - Common causes of bloating
11:15 - Tips for mindful eating
13:15 - What if you don’t have time to eat mindfully?
18:10 - Common causes of constipation
26:15 - The 3 most important factors for avoiding constipation
27:45 - Common causes of loose stools and diarrhea
31:15 - When to look into elimination diets
34:15 - For the ladies, Jackie discusses “Period Shits”
35:45 - The power of abdominal massage
38:30 - #freethebelly
38:55 - Where you can learn more about Jackie Mentioned in this episode: https://www.movewelldaily.com/health-habits/
https://www.movewelldaily.com/digestive-system/
https://www.movewelldaily.com/intuitive-health-bloating/
https://www.movewelldaily.com/intuitive-health-constipation/
https://www.movewelldaily.com/digestive-health-solutions/ More about Jackie Mirkopoulos: Jackie Mirkopoulos is the co-founder of Evolve Holistic and its sub-brand The Intuitarian Lifestyle™. Over the years, through the immense amount of knowledge she has acquired through the beautiful teachers + healers + friends + family + people she’s met travelling + the people that are fleeting in her life – all the inspiring souls she has learned from, Jackie has truly realized what is means to manifest what you already know. To embrace your intuition – to let your senses guide you.
The live an Inutitarian Lifestyle™ you must leverage what you have learned from all those beautiful teachers in your life. Look within yourself + find what works for you. Even if that looks different to someone else – it’s okay. We are all different + unique beings. All with different body types, genetics, features, interests, needs and stories – not one of us are the same.
After years of trying different diets and trying various wellness fads – Jackie has learned what works for her body. She listens to what it is telling her. She doesn’t follow a certain pattern or philosophy. She ensures she is filling her body with goodness. Chemical free ingredients and having a diet that is nourishing (which for her is a clean + healthy + seasonal diet.) When she needs a treat (not a cheat! ) she has one, guilt free! By listening to what her body is telling her, she has become more balanced than ever before. Making the best decisions for herself came with understanding her needs deeply and making lifestyle adjustments that would help her live her best life.
Finding the ultimate self-care plan for yourself comes with trying different methods + finding what truly works for you. It’s important to be mindful of what your body mind and soul is telling you. In a society full of demands and technological advancements, it is important to remember that we are HOMO SAPIENS. We are animals. That have emotions. That benefit from having connections to OTHER HOMO SAPIENS. Part of the disconnect we sometimes feel with ourselves is due to the fact that we do not take enough time to be quiet with our Selves.
Lets go back to the essence of what is to be human. Lets take a minute and pause. Listen to what is happening inside of you, What are your Selves saying to you?
That is where we start our journey into an Intuitarian Lifestyle. Connect with Jackie: EvolveHolistic.com
Jackie@EvolveHolistic.com
Facebook: Evolve Holistic
Instagram: @Intuitarian_Lifestyle If you enjoyed our conversation and would like to hear more: