Just One More! With Joanna and Daphnie: Recent Episodes
Joanna Shaw Flamm & Daphnie Yang
A fitness and nutrition podcast for normal people who want to be more awesome. The people who are caught between just one more burpee and just one more cupcake: you are our people! Hosted by Joanna Shaw Flamm and Daphnie Yang.
A global pandemic is not something we thought we’d ever have to cover on this podcast, but here we are. In this special episode, Licensed Clinical Social Worker Kelli Cavaliere gives us tools to work through our anxiety and stress in this time where everything in our lives has drastically changed in an incredibly short amount of time. We hope this helps a little bit, and we hope you and yours are healthy and safe.
Links in this Episode: Kelli’s website, World Health Organization (WHO), Centers for Disease Control and Prevention (CDC), Fitness Blender, Yoga with Adriene, Find a therapist anywhere in the country on Psychology Today, Find low-cost therapy options ($30-$50) on Open Path, NYC Mental Health resources
We have 10 times more microbial cells in our body than we have human cells. What are they all doing there? Dr. Gabi Fragiadakis, post-doctoral researcher in Microbiology and Immunology at Stanford University, sheds some light on what the microbes in our gut are up to, how they might be affecting our health, and what scientists think we should be eating to keep our microbiome happy.
Links in this episode: Diagram of the GI tract, More info on the mouse obesity fecal transplant experiment, More on the microbiome in babies delivered by c-section, Breastfeeding and the microbiome, The Good Gut book, The Sonnenburg Lab
A lot of us get nervous about the idea of “couples counseling”: doesn’t seeing someone mean something is really...wrong with us? Isn't it just for old married people who are getting divorced? Absolutely not! Licensed Marriage and Family Therapist Jen Elmquist joins us to break through the stigma of taking care of our hearts and minds the way we take care of our bodies. We talk about what couples therapy is, when might be a good time to try it, and how her book, Relationship Reset, can get us heading in the right direction without even sitting down on The Couch.
Links in this episode: Jen's book Relationship Reset, Jen’s website, Jen on Twitter and Facebook, find a therapist at goodtherapy.org or psychologytoday.com
Food waste is bad in two big ways: it means throwing away perfectly good food in a world where many people don’t have enough to eat, AND it means basically ripping up your hard earned cash and throwing it in the garbage. This week, Registered Dietitian and Flavor Maven Hannah Jastram Aaberg gives us tips for making the most of the food we buy, from using every last bit of that bunch of herbs to a hilarious use for pickle juice. Never fear what’s hiding in your crisper again!
Links in this episode: Hannah's recipe for Green Stuff, Hannah’s awesome blog, Catching Fire: How Cooking Made Us Human
Dealing with fitness and nutrition on your own is one thing. It changes when you become part of a couple, especially a couple that lives together. What better way to discuss these challenges than with Joanna and Daphnie’s husbands? Guests Matt Healy and Stuart Ashwood talk with Joanna and Daphnie about how being married to TWO PERFECT WOMEN affects their health and how they handle any difficulties that definitely never come up because see above re: being perfect. (JK we actually let them be very honest about their experience ugh.)
Links in this episode: Joanna and Matt talked more about their relationship in Ep. 4 of the great Paper Year podcast, Matt's website, Daphnie and Stuart WON A HONEYMOON because they are so cute
Triathlons are for crazy people, right? Well, kind of! In her book Women Who Tri, guest Alicia DiFabio tells the story of how the women in her small New Jersey town went “triathlon crazy” and took her along for the ride. We talk with Alicia about the birth of triathlon as a sport, why women are feeling drawn to it in huge numbers, and all the different ways to make triathlons more accessible to us “normal people”. Warning: you might get inspired!
Links in this episode: Buy Women Who Tri on Amazon, Find Women Who Tri at an indie bookstore near you, Mullica Hill Women’s Tri Club, More info on Title IX, Alicia's website, Alicia's blog Lost In Holland, Alicia on Twitter, Instagram, and Facebook
Chiropractic care is one of those things where you either use it and feel super passionate about it, or you have no idea what it is. Daphnie is our resident chiropractic cheerleader, and Joanna (no surprise) is clueless. Our guest, Dr. Laura Roos, explains what chiropractic care is, how it might help you feel more awesome, and what to look for when you’re finding a practitioner.
Links in this episode: Dr. Laura’s website and Instagram, Find chiropractors around the country with the same specialties as Dr. Laura, Mayo Clinic info on chiropractic care, More on Sacro-Occipital Technique, Our Acupuncture episode with Sara Vaccariello
To celebrate the New York City Marathon, we’re joined by multi-marathoner Dana Krashin! Her story takes her from watching the Boston Marathon with her family every year at mile 8.4 to running her first marathon in Boston in 2013, a marathon that we know was unlike any other. Dana’s positivity and love of running will almost convince you that running 26.2 miles sounds fun! Plus, we talk about what gear has stood the test of 9 marathons in “Dana’s Gear Corner”.
Links in this episode: Dana on Facebook and Instagram, Team Hoyt, New York Road Runners, NYC Marathon, Mighty Milers, Couch to 5K. Gear: Amphipod AirFlow Lite fanny pack, Feetures! socks, Garmin GPS watch
What is the deal with acupuncture? Daphnie grew up with it, but Joanna has always been a little skeptical. In this episode, guest Sara Vaccariello of Avalon Acupuncture helps us understand what acupuncture is, how it works, and why it can be helpful even if you don’t believe in “qi”. Joanna, Sara, and Daphnie also discuss how acupuncture is being used in hospitals and how people are working to make it more accessible to normal people.
Links in this episode: Avalon Acupuncture (Sara's practice), Article about Acupuncture in the ER, Brooklyn Open Acupuncture, City Acupuncture, Olo Acupuncture, Join us on Patreon!
Joanna and her husband Matt had a baby! With the hum of the baby monitor in the background they share their birth story and give their advice for first time parents-to-be.
Links in this episode: NYC Doula Collective, Join us on Patreon!
Stress: we’ve all got it, and some of us are pretty proud of ours. It means we’re super successful and important, right? Actually, stress has some pretty negative effects on the body. In this week’s episode, Daphnie explains how our bodies are trying to help us with stress, why it’s actually hurting us, and what we can do to help let go of the stress we create for ourselves. Plus, we do a REALLY FUN PUSH-UP in "Daphnie’s Favorite Exercise".
Links in this episode: Our episode about Inflammation, 4-7-8 breaths, Push-up with shoulder taps, Join us on Patreon!
It’s hot! Daphnie loves steamy weather, but it can definitely be hard on your body. For those of you who aren't as in love with the high temps, we're sharing a few of our favorite hacks for living your best life in the heat of the summer.
Links in this episode: Recipes: Gazpacho, 18 rice noodle ideas, Summer Rolls, Thai Larb. BodyGlide for Her Anti Chafe Balm, MegaBabe Thigh Rescue Anti Chafe Stick, Lush “Silky Underwear” Dusting Powder, Collapsible water bottle, Athia Post Workout Spray, Join us on Patreon!
It might seem like kettlebells appeared in gyms out of nowhere five years ago, but did you know they’ve actually been around since the 1700s? Daphnie tells us how kettlebells jumped from sexy Russian farmers to modern day gyms and walks us through her favorite kettlebell exercises.
Links in this episode: Kettlebells USA, Form videos: Kettlebell swing, clean, hip hinge, deadlift, swing, Turkish getup, and goblet squat. jerk, snatch, Join us on Patreon!
We think of athletes as the healthiest people around, but unhealthy relationships with food and exercise are even more common among athletes than in the general population. Former competitive runner and Eating Disorder Dietitian Lizzie Briasco, MSc, RD, LDjoins us to talk about why athletes of all ages are at risk for EDs, how to spot someone who might be suffering, and what attitude changes in athletic programs could help prevent disordered eating before it starts.
Links in this episode: Lizzie’s Instagram “The Recovered Athlete”, The Emily Program for ED treatment, NEDA resources on ED and athletes, NCAA on EDs and athletes, Join us on Patreon!
Salt warnings are going on to menus in NYC, but what’s the big deal? Do we have to resign ourselves to a lifetime of bland scrambled eggs? Daphnie explains the difference between sodium and salt, where all that extra sodium in our diets is coming from, why that can be a bad thing, and how we can avoid it. Plus, we investigate the “21 Day Fix” in “This is Crazy, Right?”
Links in this episode: NYC's sodium warning labeling law, Join us on Patreon!
Boutique fitness studios are a huge and growing trend, and Daphnie’s tried just about every one of them. We talk about some of the most popular studios from barre classes to spinning to treadmills to Megaformers, why you might like them, how much they cost, and how to get in for less.
Links in this episode: Article on “The Consumerist Church of Fitness Classes”, Kimmy Schmidt SoulCycle clip, I Feel Pretty SoulCycle clip, ClassPass, Join us on Patreon!
Recently, a new listener messaged us to ask if we had an episode about Metabolism. “Sure!” we said. Then we looked and it was...Episode 7. So it’s definitely time for us to revisit our metabolisms with a new lens. Daphnie explains what metabolism actually is and what the value is in knowing about it if we’re not aiming for weight loss.
Links in this episode: Our “Is it ok to want to lose weight” episode, Join us on Patreon!
There’s something in your life that you complain about constantly to everyone...except the person who can actually do something about it. Time to set a boundary! Life coach and communication expert Amy E. Smith (The Joy Junkie) walks us through why boundary setting is worth it even when it’s uncomfortable, how to have the actual conversation, and how to enforce it without burning all of our bridges.
Links in this episode: Amy’s website, Facebook, Twitter, and Instagram, Amy’s podcast The Joy Junkie, Join us on Patreon!
Lots of people don’t exercise. You might be one of them. (Don’t worry, there are a lot of you.) In this episode, we’re going to try and convince you that it’s worth your time. Already exercising? We’re going to tell you which workouts are worth your time and which workouts are like tossing your time and energy down the drain. Plus, we discover a remarkable crouton in “Best Choice”.
Links in this episode: Our "Stress" episode, Mayo Clinic on Exercise and Depression, Fitness Blender free online workout videos, Daphnie’s HIIT It! classes, Join us on Patreon!
Comedian Jenn Welch had no idea that a slip in the shower would completely change her life. 15 months after her concussion, Jenn’s recovery is still in progress. How do you keep doing stand-up comedy when you can’t stand up and all you can picture in your mind is a bowl of popcorn? Jenn shares her hilarious story of her not-at-all-funny concussion.
Links in this episode: Jenn’s Twitter and Instagram, Our 150th episode featuring Jenn, More on concussions from the Mayo Clinic, More information on CTE, Dave Eagleman’s book Incognito: The Secret Lives of the Brain, NYU Langone Concussion Center, Join us on Patreon!
Birth control options have changed a LOT since Joanna and Daphnie were in health class. Are you using the choice that’s best for you, or just the one that was handed to you by your college health center worker 10 years ago? We cover the most popular types of birth control, how effective they are in the real world (not just when used perfectly) and their benefits and risks.
Links in this episode: Contraceptive use fact sheet, Planned Parenthood birth control info, CDC info on birth control, Our Sexual Health episode, Marie Claire article about Planned Parenthood President Dr. Leana Wen, How to put on a condom, Join us on Patreon!
Pull-ups are one of those exercises that it feels like only Super Fit people can do. But there’s got to be a way for normal people to learn if they want, right? Daphnie reveals her deep dark pull-up secret and gives us her three step plan to building up to doing a pull-up of our very own. Plus, we reveal the “healthy” foods we won’t eat in “Real Talk”.
Links in this episode: Difference between pull-up and chin-up grips, Good images of the back muscles, How to use a pull-up assist machine, Join us on Patreon!
Exercise recovery has become a big industry, promising that even Normal People can get better results with everything from foam rolling to cryogenic chambers to “squeezy pants”. Didn’t recovery used to mean NOT doing anything? Science journalist and former elite athlete Christie Aschwanden digs into the science of recovery in her book Good to Go and lets us know which recovery strategies are actually backed up by science.
Links in this episode: Buy Good to Go on Amazon or other places including bookstores near you, Christie’s website, Christie’s podcast Emerging Form, Join us on Patreon!
Our Google search histories are littered with diet plans we were pretty sure would change our lives. So, what would we learn if we could see what diets are getting searched the most around the world? Continuing our “Diet Trends” series, we’re breaking down two diets that are popping on Google Trends, the Vertical Diet and Plant Paradox, and explaining why you don’t need to bother with either one.
Links in this episode: PureWow on the Vertical Diet, Good Housekeeping on Plant Paradox, Google Trends, More about lectins from the Mayo Clinic, Our episode on Orthorexia, Join us on Patreon!
Does Spring have you feeling like doing some spring cleaning on...yourself? Looking for ways to scratch the itch to “detox” without diets or juice cleanses or other things that are terrible for you? Our list of 10 Ways to Spring Clean Your Life is full of satisfying ideas that are truly healthy (and hopefully sustainable). Plus, Daphnie answers a listener question about running strollers.
Links in this episode: Here are some good salad recipes that are Sweetgreen copycats: Guacamole Greens, Spicy Sabzi, Harvest Bowl, Earth Bowl. Great salad container for packing your lunch, Air filter for allergies, Salt block lamp, Mattress cover, Our Spring Break Workout episode, Join us on Patreon!
“Amy had a great rack. Then she got cancer.” Actress and writer Amy Marcs’s live show Nice T!its documents how losing her breasts to cancer affects how she feels about her body, her sexuality, her relationships, and more. We find out how a self-described private person ended up on stage talking about her breasts with complete strangers, and we get Amy’s advice for those of us who are supporting someone with a breast cancer diagnosis.
Links in this episode: See Nice T!ts live at The Triad in NYC on April 29th 2019, Nice T!ts website, Amy’s Doctors Karen L. Hiotis and Nolan Karp, Vinny Myers 3D Tattoos, Join us on Patreon!
To wrap up our Pregnancy Series, we’re talking to Real Life Mom Caitlin Kean (The Paper Year podcast) about pregnancy, birth, and all the unexpected complicated things that can happen after. From trouble with nursing to allergies to postpartum anxiety, Caitlin has amazing perspective and great advice on handling anything that comes your way as a new parent.
Links in this episode: The Paper Year podcast, Caitlin on Instagram, Information on Gestational Diabetes, Information on RhoGAM, Information on Tongue-Tie, Study on the relationship between lack of sleep and postpartum depression and anxiety, More on Postpartum Depression and Anxiety, More on the FDA-approved PPD drug, Park Slope Parents group, Join us on Patreon!
We’re continuing our Pregnancy Series with the Third Trimester! It’s the final countdown, but there’s still tons to do: baby is growing fast, with bones, brains, and more getting ready for the real world. Daphnie and Joanna talk about prepping for labor and delivery, from kegels to classes.
Links in this episode: More on the Third Trimester from What To Expect, Info on kegels from the Cleveland Clinic, Affordable birth classes and more in Brooklyn, Join us on Patreon!
We’re continuing our Pregnancy Series with the Second Trimester! The middle third of pregnancy gets called The Golden Trimester, but is it also kind of boring? Daphnie and Joanna cover what’s going on in terms of symptoms, what changes might be necessary at the gym, and what to do if a growing pregnant body brings up body image issues.
Links in this episode: Fetal development in the Second Trimester, Old Navy and H&M Maternity, Our episode on Chiropractic Care with Dr. Laura, Pregnancy pillow around $40, Follow us on Instagram, Twitter, and Facebook, Join us on Patreon!
The beginning of pregnancy is the First Trimester. So that’s the first three months, right? Wait, first 13 weeks? But hold on, when do the weeks start? Daphnie and Joanna explain it all, including what’s going on in a pregnant body, what symptoms come along for the ride, and what to think about in terms of fitness and nutrition when the thought of either of those things might make you want to vom. Plus, great early pregnancy resources!
Links in this episode: Menstrual cycle FAQ, Digital pregnancy test that Joanna likes, Info on ectopic pregnancy, Miscarriage risk by week, Expecting Better by Emily Oster, The Pregnancy Podcast and 40 Weeks Podcast, Join us on Patreon!
This episode is unlike anything we’ve ever done on Just One More. As part of our pregnancy series, we wanted to share a series of audio diaries from the last year in which we hear from someone who is trying to get pregnant (that would be...Joanna) with all the feelings and hopes and disappointments and weirdness that entails. We hope you like it!
Links in this episode: Be Fruitful by Victoria Maizes, MD, One of my friend Anna’s R29 articles, The science behind ovulation kits, Digital pregnancy tests that Joanna likes, Join us on Patreon!
To kick off our Pregnancy series, we’re revisiting this episode from May of 2016! Pregnancy is like a secret club where no one wants to tell you anything until you’re a member. Daphnie starts to break down the wall of secrecy by talking about how to treat your body if you’re trying to get pregnant, and how to stay fit and healthy throughout pregnancy. Plus, we talk about one of Daphnie’s favorite Power Foods!
Links in this episode: Environmental Working Group's resources on avoiding toxins, Info from Mayo Clinic on prenatal yoga, How to do the bird dog exercise, Coconut oil roasted sweet potatoes recipe, Vegan sweet potato chili, Turkey quinoa sweet potato chili, Sweet Potato Bisque with Corn and Jalapenos, Join us on Patreon!
Lots of us are paying for gym memberships where we show up, walk past all of the weight machines we don’t know how to use, and hang out awkwardly in a corner using hand weights. That’s fine! But if you want to up your level of gym mastery, Daphnie explains how to correctly use some of the most common machines at your gym, which ones she loves, and which are, in her words, “completely useless”. Plus: we get angry in “Rage Box”!
Links in this episode: Photos of most of the machines we mention, Ad we discuss in “Rage Box”, Join us on Patreon!
There’s a new eating disorder in town (yay?) and just like a lot of diets, it’s masquerading as a “healthy lifestyle change”. Orthorexia, an obsession with “proper” or “healthful” eating, can be as dangerous as Anorexia or Bulimia, but it’s completely normalized in our culture. We work through how to recognize it in ourselves and others and offer some resources for recovery.
Links in this episode: More on Orthorexia from NationalEatingDisorders.org, Food Psych podcast with anti-diet RD Christy Harrison, Registered Dietitian/Intuitive Eating Coaches Laura Iu and Valery Kallen, Health Coach Holly Toronto, Join us on Patreon!
Non-diet nutrition therapist Jenna Hollenstein’s book Eat to Love takes the ideas of intuitive eating and gives us a framework for putting them into practice: the six Buddhist paramitas. What does meditation have to do with fighting diet culture? Jenna explains how even those of us who aren’t religious can use mindfulness to transform our relationship with food, body, and life.
Links in this episode: Buy Eat to Love on Amazon, Jenna’s website and Instagram, Intuitive Eating by Evelyn Tribole and Elyse Resch, Meditation teacher Susan Piver, Comfortable with Uncertainty by Pema Chodron, Join us on Patreon!
You give valentines to your lover/partner/friends/kids. Now it’s time to give one to yourself! This week we name Five Ways to Love Your Body: indulgent treats that make you feel good AND are good for you. (Joanna told Daphnie she wasn’t allowed to include “working out”, so yeah, they are actually things you’ll want to do). Plus, we answer a super romantic listener question about fish oil, the supplement for lovers. (Not really. It’s for everyone and has nothing to do with love.)
Links from this episode: 23 Ways to Treat Yo' Self Without Buying or Eating Anything, TimeOut NY Things to Do, Dia:Beacon day trip, Fish Oil that Daphnie recommends, Join us on Patreon!
Push-ups! They are very hard, but people keep telling us to do them. Daphnie explains why they are so difficult (there’s an actual reason!) and why you should do them anyway, with lots of tips on correct form and approximately 100 variations so you don’t get bored. Plus we talk mushroom coffee in “This is Crazy, Right?”
Links in this episode: Join us on Patreon! Form videos for regular and modified push-ups, tricep push-ups, and 31 push-up variations, Four Sigmatic Mushrooms, Paper on the research into mushrooms
Our Google search histories are littered with diet plans we were pretty sure would change our lives. So, what would we learn if we could see what diets are getting searched the most around the world? This week, we’re breaking down two diets that are popping on Google Trends: Optavia and Veeramachaneni Ramakrishna. Plus we go to Pizza Hut in “Best Choice”!
Links from this week’s episode: Google Trends, Our previous episodes where we talk about Keto and Intermittent Fasting and Weird Diets, More on pyramid schemes, The Dream podcast about multi-level marketing, Holly’s website, Isabel’s website, Join us on Patreon!
Lots of people feel anxious about going to the gym. What if I’m not wearing the right clothes? What if I don’t know how to do an exercise right and people notice? WHAT IF SOMEONE TALKS TO ME? Daphnie walks us through some common anxieties to help us find a gym life that feels comfortable and safe. Exercise is meant to lower your stress, not increase it!
Links in this episode: Our episodes on Form and Wellness for Every Body, Cute gear from Athleta and Girlfriend Collective, Joanna’s favorite workout capris under $30, Join us on Patreon!
If you’re looking for a way to make your eating life more awesome, we want to encourage you to add things IN instead of taking things OUT. So to get you started, we put together our list of our Top 5 Foods to Add In for great nutrients, powerful protein, and some gosh darn excitement when you’re bored of all your normal food. Plus: we row and fly in Daphnie’s Favorite Exercise!
Links in this episode: Email us your questions! Why spinach is so good for you, Same for cashews, Our Gut Microbiome episode, Banza pasta on Instagram, Daphnie’s favorite collagen powder, More on the research into eating collagen, Join us on Patreon!
There are two essential exercises you can’t escape when you strength train: squats and lunges. Daphnie explains why they matter and how to do them properly, and Joanna makes her come up with approximately one billion variations because no one likes a boring workout. Plus, does Daphnie really eat cookies for breakfast? We find out in “What Your Trainer Eats”.
Links in this episode: Form videos for squats, lunges, sumo squats, side lunges, curtsy lunges. Daphnie’s favorite breakfast cookie recipe. Join us on Patreon!
It’s the first week of January. Did you make a resolution? We’re here to trash it! Just kidding, we’re actually here to help you make a better resolution so you can sustain it and feel like a rockstar instead of feeling like a garbage failure by the end of January (trust us, we’ve been there). Here’s to kickstarting sustainable change! Plus, Daphnie does her best Consumer Reports impression in our latest Listener Question.
Links in this episode: Fitness Blender free workout videos, Livestrong free workout videos, Info on Daphnie's HIIT It! classes, Polar heart rate monitor under $70, Garmin heart rate monitor with GPS for under $140, Join us on Patreon!
Cookbook author and food advocate Leanne Brown tells us how her book Good and Cheap went from NYU thesis to Kickstarter phenomenon with a little help from Reddit. She explains why cooking can be extra stressful for people living at the poverty line and shares some of her favorite tips for eating well on $4 a day. Plus, what do “good” and “cheap” mean, really? The answers will be comforting.
Links in this episode: Leanne’s website, Buy Good and Cheap on Amazon, More info on SNAP, NYU Masters in Food Studies program, How to use SNAP at NY Farmers Markets, Join us on Patreon!
Travel and parties and family get-togethers sound fun and we really look forward to them, but when we feel overwhelmed or uncomfortable, it can make those experiences stressful and we miss out on what makes them special. This week Daphnie and Joanna suggest five tricks to help you stay in the moment, whether you’re visiting someone for the holidays or having a conversation at a networking event.
Links in this episode: Hannah Aaberg writing about controlling her work email, Screen Time on iPhones, Amy Cuddy’s TED talk, Presence by Amy Cuddy, You Are Here by Thich Nhat Hanh, Join us on Patreon!
Have you ever gone for a run after a long break and felt pain in your knees after? That’s your IT band talking to you! Daphnie explains what the IT band is, why it seems to cause pain at the drop of a hat, and the cheap and easy solution to getting back on your feet in no time. Plus, we talk reality TV diets in “This is Crazy, Right?”
Links in this episode: Good image of knee with IT band and bursas, How to foam roll your IT band, Our past episodes on Knees, Quads, Hamstrings, and Foam Rolling. Join us on Patreon!
It’s the time of year for buying gifts for all sorts of people in your life, and the time of year for making a wish list for yourself! Our second annual “Just One More” gift guide is full of Joanna and Daphnie’s favorite fitness and nutrition related gifts that normal people won’t think are a bummer (or a fat-shaming “hint” that makes you want to punch something).
Here's our page of links to all of the products we mention in this episode! Want to give us a gift? Join us on Patreon!
Have you ever felt like you can’t stop thinking about your food choices? Like no matter what you do, you can’t make the “right” decision? If you’ve ever started a new diet convinced it was going to change your life, or cycled through dieting and binging, or just feel like food and diets take up too much space in your brain, you’ve got to hear from Isabel Foxen Duke. Isabel tells her story and explains how she uses her own experience to help people stop feeling crazy around food.
Links in this episode: Isabel’s blog and website and email updates, Isabel’s video series Stop Fighting Food, Fat Activist Virgie Tovar, Intuitive Eating book, Join us on Patreon!
To celebrate our 150th episode, we’re taking time to laugh at our fitness foibles. Guest comedians Claire Yale, Emily Johnson, and Jenn Welch share hilarious stories of athletic hubris, and Daphnie and Joanna look back at the last three years of “Just One More”.
Links in this episode: More from Claire, Emily, and Jenn, Patch workout equipment in San Diego, Turbo Jam Cardio Party, Active.com, Join us on Patreon!
We all want to eat better and spend less money, but let’s be honest: it takes a lot of preparation to eat at home in a way that really is cheap, nutritious, and doesn’t take one million hours. This week, Daphnie and Joanna share how they handle meal planning and grocery shopping, including their best tips and their many failures. Plus, Daphnie totally flips out over what Joanna found for this week’s “This is Crazy, Right?”
Links in this episode: Meal planning tips for families, Todoist app, 10 crock pot freezer meals in under an hour, Joanna's favorite Indian food and Chinese food cookbooks, Dirty Dozen guide to pesticides and produce
This week we’re breaking down two diet services that are being marketed to millenials: Noom and Weight Watchers (oh, I’m so sorry, “WW”). What do they claim to be? What are they, actually? Why don’t we need them, and if we find their offers compelling, what can we do instead? Be warned, sneaky diets that are trying to pretend they aren’t diets: Daphnie and Joanna are coming for you!
Links in this episode: Christy Harrison on Weight Watchers, Information about orthorexia from the National Eating Disorder Association, Health coach Holly Toronto, Isabel Foxen Duke’s blog, Food Psych episode on the problems with weight science, Smitten Kitchen, NYT Cooking, Join us on Patreon!
We carry a lot on our shoulders these days: giant purses, laptops, and the consequences of bad computer posture and hours of cell phone use. It’s no wonder that a lot of us have shoulder pain! Daphnie helps explain what our shoulders are made of, what causes all that pain, and what exercises we can do to strengthen our body’s biggest and most complicated joints. Plus, we go taco crazy in “Best Choice”.
Links in this episode: How to find a PT near you, Dr. Laura’s website if you need a chiro in NYC, Joanna’s grown woman backpack, Popsocket phone grip, Our episodes on Chest Muscles, Triceps, Arms, and Back Muscles, Join us on Patreon!
Everyone is talking about CBD. It’s exciting because it’s...weed...kind of? It feels a little illicit? But what is it really? It gets promoted as a miracle cure for everything, but is it even legal? Is it safe? Is it all just placebo effect? Daphnie and Joanna dig into the current research to try and clear the air.
Links in this episode: Articles Joanna used for research from the Harvard Kennedy School, NPR Shots blog, WebMD, and The New Yorker, Code Switch on marijuana and race, The New Republic on AA’s objection to using drugs to help drug addicts recover, Crohn's & Colitis Foundation, Our episode about inflammation, Join us on Patreon!
Lunch is the meal you eat in the middle of your day, but that means different things to different people. It can be at noon or 4pm, a frozen burrito on a “15” at your retail job or an expensive salad scarfed at your desk between meetings. We hear lots of ideas about how to be “good” at lunch, but Daphnie wants to talk about making lunch work for your lifestyle so that you leave lunch satisfied physically and emotionally.
Links in this episode: Joanna’s Pinterest board of packable lunches, Our episode on meal planning and grocery shopping, Great container for packing lunch, Or this one has an ice pack if you don’t have a fridge, Reusable straws, Travel silverware, Join us on Patreon!
The more times you say it, the less it sounds like a word. Calves. Callllllvvvves. Caffs? The point is, we’re talking about the muscles of your lower leg. Daphnie explains the anatomy of the calves, why they’re important, how to strengthen them, and whether or not we can really change how they look. Plus: injury prevention tips!
Links in this episode: The anatomy of the calf, Video instruction on how to do calf raises, How to foam roll your calves and how to foam roll for shin splints, join us on Patreon!
Links in this episode: Two episodes from our archives that we mention: “Is it OK to Want to Lose Weight?” and “Building a Workout”, Fitness Blender free online workout videos, Join us on Patreon!
You know that feeling when you’re 22 and just out of college and you start your first job and you aren’t feeling well and it turns out you have a brain hemorrhage and have to have brain surgery? Comedian and author Mimi Hayes knows that feeling! Mimi tells the story of her diagnosis and recovery in her new book I'll Be OK, It's Just a Hole In My Head, and she has great advice (and jokes!) for anyone dealing with brain injury or supporting someone going through it.
Links in this episode: Buy Mimi’s book from her publisher or on Amazon, Mimi’s website, Mimi and the Brain podcast, Join us on Patreon!
This week we’re keeping it short and sweet with Daphnie's Top 5 Tips and Tricks for living your healthiest, most balanced life. What do pizza demons, Bugle fingers, and weight room dudes have in common? This episode, that’s what. Plus, Joanna tries to wiggle out of exercising with her “Excuse of the Week”.
Links in this episode: Free online Tabata timer, Article from the Washington Post about the benefits of a cut-off time, Buy a wide mouth Nalgene for power water, Get a mouthpiece too so your fruit doesn’t hit you in the face, Join us on Patreon!
We’ve told our listeners to consider going to therapy a million times, but how do you figure out if therapy might be helpful to you? Psychotherapist Lindsey Pratt, LMHC, joins us to talk about signs that therapy might be useful, how to find a therapist that’s a good fit, how to break up with a therapist that isn’t working out, and (let’s be real) how to pay for it.
Links in this episode:Lindsey's individual practice website, Intuitive Healing Psychotherapy Practice website, Find a therapist anywhere in the country on Psychology Today, Find low-cost therapy options ($30-$50) on Open Path, NYC Mental Health resources
Talking about inflammation has gotten trendy recently. Is it really the cause of all of our problems? Daphnie explains the different kinds of inflammation, what the deal is with anti-inflammatory diets, and how we can use reducing inflammation to our advantage. Plus we talk about delicious nutritious olive oil in “Power Foods”.
Links in this episode: Chronic stress in kids, EWG guide to household cleaners, New Yorker article about inflammation, How strong is the link between inflammation and depression?, More info on probiotics in food,4-7-8 breaths, Harvard's list of foods that fight inflammation
Most of us have sprained an ankle at some point, but not all ankle sprains are alike. Some seem to heal overnight; others can put you on crutches for weeks. Daphnie explains what causes ankle sprains, why some are worse than others, how to handle recovery, and what exercises we can do to keep them from happening.
Links in this episode: Anatomy of the ankle. Form videos: side lunges, curtsey lunges, calf raises. Support us on Patreon!
We all have a friend who is giving up caffeine and is sooooooo pleased with themselves, but do we really need to do that? What IS caffeine and what is it actually doing to us? Daphnie gives us the information we need to make our own choices. Please, please, please, Daphnie: don’t take away our coffee!
Links in this episode: More on whether or not caffeine can be addictive, Caffeine amounts in different drinks
Like pushing doors open? Picking up groceries? Getting up from the ground? Then you LOVE your chest muscles! Daphnie explains how our pecs work, how we can strengthen them, and how to know if you may have hurt them opening a sticky window. Plus, we talk pancakes in “Best Choice”!
Links in this episode: Punky Brewster bust clip, Our episodes on Backs and Building Functional Strength, Video on foam rolling your pecs, Form videos: Push Up, Dumbbell Chest Press, Tricep Dip, Chest Fly. Support us on Patreon!
Creative career and business coach Katherine Jaeger-Thomas says we’re all creative beings, whether we’re professional actors, amateur painters, or parents inventing a new way to handle bedtime. We talk with her about how we can work on being more awesome by fostering creativity in our daily lives, even if we don’t have 15 (or even 5) minutes to spare.
Links in this episode: Katherine's website: KJT Coaching,Create Space Facebook group,International Coaching Federation, Support us on Patreon
Ideas about health and fitness change fast. Sometimes the science gets better; other times, corporations just want to sell you new stuff. This week we make a list of things that were, or are, advertised as “healthy” that you should feel free to ignore completely. Plus, Daphnie works the lats in “Daphnie’s Favorite Exercise”.
Links in this episode: Intuitive Eating book, Food Psych podcast, Kellogg brothers book, Steel cut oats recipe, Breakfast quinoa recipe, Science against diet soda/artificial sweeteners
Feeling overwhelmed by the idea of making a change in your life because your ideal is so far from where you are? We know that feel. This week, start with one of these 10 small, super not scary changes and start becoming more awesome RIGHT NOW! #NoExcuses Plus, Daphnie talks us out of a detox in “This is Crazy, Right?”
Links in this episode: More info on Tabata and HIIT, Online Tabata Timer, Wide Mouth Nalgene, Mouthpiece for Wide Mouth Nalgene, Meditation App
Hamstrings aren’t just sitting there waiting for dads to pull them while playing touch football at Thanksgiving. They’re one of our biggest muscle groups! Learn how they work, when we use them, why we injure them so often, and what to do to prevent it. Plus, Daphnie gives us her current favorite smoothie recipe in “What Your Trainer Eats”!
Links in this episode: More about hamstrings including some good images, Our episode on headaches with Jan Mundo, Daphnie's current favorite protein/collagen powder.
Form videos: deadlifts, bridges, hamstring curl, foam rolling your hamstrings.
The way we talk to ourselves matters. Whether it’s about our bodies, our jobs, or our relationships, negative self-talk feels productive but actually keeps us from the things we want out of life. Daphnie brings us tools for changing our negative self-talk into thought patterns that are productive and healthy, while still acknowledging the pain that fuels those harmful thoughts in the first place.
Links in this episode: Heart and Brain comics, Free meditation app, Jezebel on how to find a therapist, Radiolab episode about VR Freud
Eating out can be fun, relaxing, and exciting. It can also be overwhelming, guilt-inducing, stressful, or boring. We ask Daphnie how she balances thinking about nutrition and eating for pleasure when she’s dining out, and we offer some practical tips for travel, business dinners, office lunches, and fun meals with friends.
Links in this episode: Support us on Patreon! Past episodes we mention in this episode: Meal Planning and Grocery Shopping, Love Your Body with Holly Toronto, Stay Fit at the Office, Work Meals & Business Travel, Stop Wasting Food with Hannah Jastram Aaberg
There’s one thing that affects nearly all of our listeners that we haven’t covered at all: sex! Public health nurse Kim Kaiser, LPN, joins us to talk about how to care for the parts of our bodies that might be involved in sex. We also talk about the most common sexually transmitted infections: how to recognize them, what the tests are like, and how they’re treated. Get the information you need to make informed choices (and laugh a lot, too!)
Links in this episode: Kim's website and Instagram, One Medical info on how soon you can test for STDs, Info on the HPV vaccine, Herpes Handbook, Find a place to get tested near you
Knees can seem like the human body’s weak spot, but are they really? If there are activities you’re avoiding because of knee problems (or fear of future knee problems) Daphnie is here to help shift your perspective. She explains what’s behind common knee problems and what you can do to strengthen and support the largest joints in your body.
Links in this episode: Support us on Patreon! Here's a good image of the human knee. Form videos: Glute bridge, squats, lunges, deadlifts, lateral lunges
Planning a trip for Spring Break or thinking ahead to summer adventures? We’ve got you covered with Daphnie’s Top 10 Travel Tips. How do you enjoy yourself without coming home to a big ol’ pile of guilt? Do you have to work out on vacation? Can you still have that margarita? And how do you make sure you can still...you know...go? We’ve got answers! Plus, Daphnie talks about fasting diets in “This is Crazy, Right?”
Links in this episode: Avocado Vine, Well blog's article on fasting diets, our Alcohol episode
Quads are one of the biggest muscle groups in the body, but do you actually know what they do? Daphnie says most of us are quad-dominant, and “not in a good way”. This week, she explains the role our quads play in everyday mobility and suggests some of her favorite exercises to keep our muscles balanced. Plus we give poor Daphnie a heart attack in “This is Crazy, Right?”
Links in this episode: Graphics of the quads, Our past episodes on How to Build Functional Strength, Injuries and Prevention, and Recovering from Injuries. Form videos: leg extension, standing quad stretch, foam rolling quads
It’s one thing to say your workout class is for all levels. It’s another to actually make it a place where everyone feels comfortable and can get a great workout, from newbies to professional athletes. Colleen Conlon, Studio Manager of The Sweatshed, walks us through how she does it with Sweatshed’s HIIT workouts, how she trains her instructors, and what we should be doing to take care of ourselves when we take a new class.
Links in this episode: Sign up for our free Listener Meetup Class on June 4th, 2018! Sweatshed, Crunch Gym, Colleen on Instagram, Sweatshed on Instagram, How to be extra in your workout class
Headaches and migraines aren’t just “in your head”; they can seriously affect your overall health, not to mention happiness. Headache coach Jan Mundo has been treating headache sufferers, including herself, since the 1970s, and her new book, The Headache Healer’s Handbook, offers a holistic, somatic approach to migraine relief and prevention. Jan walks us through how migraineurs can investigate headache triggers and be our own best advocates.
Links in this episode: Jan’s website, Jan’s book, The Farm, More about Suzuki Roshi and "beginner’s mind", Moving for Life classes
Anyone who works out knows the feeling of the dreaded plateau: you feel like you’re just going through the motions, you’re bored, and you have a sneaking suspicion that your workouts aren’t actually...doing anything. This can really get in the way of making exercise a regular part of your routine, but motivating yourself to work harder is difficult (for obvious reasons). Daphnie convinces us it’s worth it and helps us figure out how to do it safely.
Links in this episode: Laurie Hernandez "I got this" routine, Making Changes with Dr. Amanda Crowell, Improve Your Form
“Wellness spaces” can be less than welcoming, especially if you don’t see other people who look like you in class (or even on the posters). Personal trainer, nutrition coach, and marketing expert Chelsea Burrell of Leah B. Wellness talks with us about her experience as a curvy, multicultural fitness enthusiast and professional, and she offers advice on how we can make the world of wellness open to people of all races, sizes, and life experiences.
Links in this episode: Chelsea’s website, Instagram, Facebook, and Twitter. Nutritious Life Studio, Splendid Table piece about restaurants and race, The Bradley Method birthing classes
The world of fitness and nutrition is wide, and it is 90% completely insane. Totally rational people do crazy things because they saw them in a magazine or on Pinterest. Joanna and Daphnie are no exception! This week, we talk about the weirdest things we’ve ever done in the name of “health”. Then, we open things up to our listeners and things REALLY get wacky! Plus, Daphnie turns into a Green Goddess in “What Your Trainer Eats”.
Links in this episode: National Eating Disorder Helpline, National Alliance on Mental Illness HelpLine
Triceps are the muscle that make Joanna the angriest. What do they do, anyway? Why are they so hard to tone? Can’t we just ignore them and they’ll go away? Turns out the answer is no, and Daphnie explains why with tips for building strength in the most annoying of muscles. Plus, we get some cheddar bay biscuits in “Best Choice”.
Links in this episode: Support us on Patreon, Some good images of tricep anatomy. Form videos: push ups, tricep pushups, tricep dip, tricep kickbacks, tricep extension, tricep pushdown, tricep stretch
We talk all the time about what we’re eating, but what happens to our food after we eat it? And why can it make us so (burp!) uncomfortable? Daphnie explains how we can keep our digestive systems running effectively and suggests some easy fixes to common digestive problems like heartburn, gas, and bloating. Plus, Daphnie reveals a secret when we answer our latest Listener Question.
Links in this episode: Become a patron and support the show! Magic School Bus digestive system episode, Info on heartburn from the Mayo Clinic, Our stress episode and inflammation episode, Dr. Satchidananda Panda and circadian rhythms
Everyone says you should “love your body”, but that can feel impossible to a lot of us. Our guest, Health Coach Holly Toronto, has a new way to frame that idea: loving your body is releasing it from the unrealistic expectation that it has to define your worth. Holly shares her journey to body positivity and food neutrality and offers us five steps we can take toward loving our bodies as they are right now.
Links in this episode: Holly's website, Holly's Instagram, Health Coach Institute, Intuitive Eating by Evelyn Tribole and Elyse Resch, Christy Harrison's website, Our episode with Christy, Article on how Weight Watchers is targeting teens, Louise Hay mirror work
Daphnie loves Shark Tank, the ABC show where small businesses pitch their products to investors. But when a listener sent us a link to a supplement that was one of the most funded in the show’s history, it led us to a place we did NOT expect. Are you ready for Just One More’s biggest twist ever? Plus, we ask Daphnie, “Would You Eat It?”
Links in this episode: Shark Tank, NIH Fact Sheet on weight loss supplements including Garcinia, Meridia ad from 2001, CNBC story about HVMN/Nootrobox study, Washington Post article about nootropics, Green juice gummy bears
We try not to play favorites, but let’s be honest: the brain is the most important organ in the body. So why do we talk so little about how we can take good care of it? Daphnie explains how we can use nutrition and exercise to supercharge our brains for focus, memory, and even happiness. Warning: science ahead!
Links in this episode: More on sugar and the brain from Harvard Medical School, Spark by John J. Ratey MD with Eric Hagerman, More on exercise and depression, National Suicide Prevention Lifeline, Wendy Suzuki, Healthy Brain, Happy Life by Wendy Suzuki, PhD
Everyone wants hot abs, and everyone on the internet will tell you how to get them if you hand them $50 and make room in your apartment for some weird metal torture device. In this episode, Daphnie explains what your ab muscles actually are and why they’re so important (they’re not just for looking hot, people). Joanna does a series of ab exercises punctuated by loud groaning. Plus, Daphnie gives us snack advice in What Your Trainer Eats.
Links in this episode: Abdominal muscle anatomy drawing, plank form, side plank form, reverse crunch form, full sit up form, Superman form
We have 10 times more microbial cells in our body than we have human cells. What are they all doing there? Dr. Gabi Fragiadakis, post-doctoral researcher in Microbiology and Immunology at Stanford University, sheds some light on what the microbes in our gut are up to, how they might be affecting our health, and what scientists think we should be eating to keep our microbiome happy.
Links in this episode: Diagram of the GI tract, More info on the mouse obesity fecal transplant experiment, More on the microbiome in babies delivered by c-section, Breastfeeding and the microbiome, The Good Gut book, The Sonnenburg Lab
Flexibility is really valuable in dance and gymnastics, but as you get older it can feel like it’s a consolation prize for women: “She’s not very strong, but she’s flexible.” Daphnie explains why we all should be striving to increase our flexibility regardless of gender or age (and that doesn’t mean being able to touch your toes or doing the splits. Thank goodness.)
Links in this episode: Circus Juventas in Minnesota, Daphnie's foam rolling video from Gothamista, Our episodes on Foam Rolling and Warming Up
“I want to make a change, but I just can’t seem to make it happen.” Sound familiar? We’ve been there, in our work lives and our fitness lives. Dr. Amanda Crowell (cognitive psychologist and change coach) says there are three mindsets that are keeping us from making those changes, and she shares her tools for adjusting those mindsets so that we “normal people” can do the awesome things we want to do.
Links in this episode: Amanda’s website, Worksheet she talks about on the episode, Michael Jordan "Failure" commercial, Couch to 5K, Amanda on meal planning
This President’s Day has us thinking about the Presidential Fitness Test. Do you have terrible memories of trying to do a “flexed arm hang” in front of all of your 7th grade classmates? We do! So we’re scrapping the old test and suggesting a handful of better ways to track your fitness progress. It’s the “Just One More” Fitness Test! Plus, Daphnie answers a listener question about how to balance evening workouts and trying not to eat late.
Links in this episode: Presidential Youth Fitness Program, Runkeeper, Map My Run, Fitbit Alta HR, Fitbit Charge 2, Garmin vívosmart HR under $80, Garmin vívoactive HR with GPS
It feels harder to work out in the winter. It’s cold (duh), it gets dark early, and no one can see your body under all those sweaters anyway. But in the quest for #NoWinterLayer, Daphnie has some suggestions for how to make the most of winter workouts. We talk about how to create an at-home workout, how to make the dreadmill your friend, and what the heck broomball is. Plus, we discuss dessert in “What Your Trainer Eats”.
Links in this episode: Fitness Blender, Yoga with Adriene, PopSugar Workouts, Men’s Health Videos, Face mask, Wall-E Clip that Joanna mentions, Under Armour ColdGear
Every person you know is too busy, including you. Feeling super busy can be stressful, and it can keep you from putting your energy toward the things that matter the most. We talk about how we got so busy, what we get out of it, and how we can take things down a notch. Plus, Daphnie explains what’s wrong with a Pinterest diet in “This is Crazy, Right?”
Links in this episode: Inbox Pause for handling email interruptions, Our episode on Couples Therapy, Diet we talk about in "This is Crazy, Right?"
As a society, we are obsessed with butts. Kids like talking about them because they have to do with the bathroom. Adults are always panicking about whether their butts are too big or too small. We dance to songs about them and even get butt implants. But at the end of the day, your butt is just a muscle. Or, group of muscles? What is your butt, really? Daphnie explains why your butt is so important. Plus, we discover chickpea pasta in “What Your Trainer Eats”!
Links in this episode: Glute muscle graphic, How to foam roll your butt, Banza chickpea pasta, Banza on Amazon. Form videos for squats, lunges, deadlifts, donkey kick, bird dog, and bridges
Dairy is one of those foods that people are always swearing off for one reason or another. So what’s the real story? Should we be avoiding dairy or not? Are some dairy foods healthier than others? Daphnie gives us the scoop (like ice cream, get it?)
Links in this episode: Mars Cheese Castle, More on how the government promotes milk, Cornucopia Institute's ratings of different organic milk brands, Environmental Working Group's milk ratings, Our episode where we talked about Bulletproof Coffee
It’s the winter edition of our “Eating for Power” series! Prepare your soups and stews, ladies and gentlemen. And, may we suggest, your curries? In this episode, Daphnie explains what it means to eat for power, and she and Joanna share some of their favorite powerful warming recipes for the winter months.
Links in this episode: GrowNYC list of what's in season in New York, Beef and cabbage "egg roll" stir fry, More info on the Maillard reaction, Video of how to safely cut open a squash, Recipes: French Onion soup, Beef Stew, Caramelized onions, 25 Sweet Potato recipes, Roasted Delicata Squash, Blood Orange Almond and Ricotta Cake
Do you sometimes find yourself feeling depressed in the winter months? You’re not alone! Many of us suffer from the Winter Blues, or the more serious Seasonal Affective Disorder. Daphnie explains what the symptoms are, when to see a doctor, and what you can do in your day-to-day life to try and lift your mood until the sun comes back in the spring. Plus, we hit a grand slam in “Best Choice”.
Links in this episode: National Suicide Prevention LIfeline, National Alliance on Mental Illness, Mayo Clinic Info on SAD, Light Therapy Lamp, Dr. Rhonda Patrick podcast on saunas, Lavender pillow spray
It’s the first week of January. Did you make a resolution? We’re here to trash it! Just kidding, we’re actually here to help you make a better resolution so you can sustain it and feel like a rockstar instead of feeling like a garbage failure by the end of January (trust us, we’ve been there). Here’s to kickstarting sustainable change! Plus, Daphnie does her best Consumer Reports impression in our latest Listener Question.
Links in this episode: Fitness Blender free workout videos, Livestrong free workout videos, Info on Daphnie's HIIT It! classes, Polar heart rate monitor under $60, Garmin heart rate monitor with GPS for under $130
What is alcohol? Fun? Dangerous? Caloric? Exciting? A chemical compound? How does it make you drunk? Does Daphnie ever get hungover? To prep for New Years Eve, we talk science and strategy with alcohol, including hangover tips, how drinking affects your weight, and the best drinks to choose when you’re out at da club. (We are nearly constantly at da club, just for your reference.) Plus, a listener question about finding exercises on the big scary internet.
Links in this episode: More info about Blue Zones
Eating habits: we’ve all got ‘em. It’s totally normal. Some of them are probably good habits! But some of them are more like, “I’M STICKING FOOD IN MY FOOD HOLE BECAUSE IT’S PRETZEL O’CLOCK!” Daphnie and Joanna talk about how we form food habits, which ones we might want to think about breaking, and how to do it in a healthy, sustainable way.
Links in this episode: Discipline Equals Freedom by Jocko Willink
Show us your muscles! Fitness media is really gendered: women are told to only focus on losing weight, and men are encouraged to bulk up in crazy ways. So, let’s take it down a notch and talk about how and why normal people should build muscle in a healthy, sustainable way. Plus, we spark joy with a Listener Question.
Links in this episode: Our episode on Bones and Calcium, Marie Kondo’s book on organizing, Donate your prom dresses through WGIRLS
It’s the time of year for buying gifts for all sorts of people in your life (and the time of year for making a wish list for yourself!) This “Just One More” gift guide is full of Joanna and Daphnie’s ideas for fitness and nutrition related gifts that normal people won’t think are a bummer (or a fat-shaming hint or something).