Bodyholic with Di: Recent Episodes
Di Katz Shachar, MPH
This is where Di Katz discusses science based topics regarding well-being from working out to mindfulness and from parenthood all of the way to nutrition. Visit me on the Bodyholic Instagram, Facebook, YouTube or www.bodyholic.fit
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In this powerful Season 1 opener of Bodyholic with Di, we break down the 5 daily habits that are proven by science to improve your health — no matter your age, fitness level, or lifestyle. These aren’t trends, fads, or hacks. These are the habits that research repeatedly shows will make your body stronger, your mind clearer, and your energy more stable.
You’ll learn:
– Why 1–2 minutes of daily movement can dramatically reduce disease risk
– The truth about social connection and your immune system
– How sleep regularity predicts longevity
– The simplest way to build a nutrient-dense, sustainable diet
– Why micro-mindfulness improves stress, mood, and emotional resilience
This episode is your blueprint for better health — backed by research and made simple, clear, and doable.
No overwhelm. No perfection. Just habits that actually work.
Perfect for:
→ Anyone looking to build healthier routines
→ Busy women over 40
→ Anyone who wants the science without the nonsense
→ Listeners who love practical, quick health guidance
Take the first step today — your strongest, healthiest chapter starts here.
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You can find the workouts and online community here: https://www.bodyholic.fit
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Join me as I host Dr. Christle Guevarra, DO, MS, CAQSM
Dr. Guevarra holds a Master of Science in Chemistry from the University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Christle completed her Family Medicine residency at Crozer Health in Pennsylvania, where she was recognized as "Resident of the Year." She further specialized by completing a Sports Medicine fellowship at the University of Nevada, Las Vegas.
Currently, she maintains a private telemedicine medical practice, co-authored the book Bodybuilding Anatomy, and serves as the Production Manager for the Renaissance Periodization YouTube channel. As a strong advocate for the principle that "Exercise is Medicine," Christle firmly believes in practicing what she preaches. A former competitive powerlifter, she now enjoys lifting and training in Brazilian Jiu-Jitsu.
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Controlling the Controllables with Coach Dom Clegg
In this episode, I sit down with Coach Dom Clegg — performance coach, mindset mentor, and founder of A1PHA Pack — to dive into the powerful idea of controlling the controllables.
From the locker room to life’s toughest moments, Dom brings a wealth of experience in high-performance coaching that goes far beyond sports. His mindset tools are rooted in discipline, emotional regulation, and strategic self-talk — and they’re exactly what so many of us need when the world feels out of our hands.
Whether you're facing a challenging season, trying to build resilience, or just want practical tools to reset your focus, Dom’s approach will give you the clarity to act — not just react.
Expect real talk about:
- How to filter out distractions and focus on what you can control
- Turning pressure into performance
- The power of identity and routine
- And how sports psychology can make you mentally tougher in every area of life
Connect with Dom:
Instagram: @coachdomclegg
Website: www.a1phapack.com
Email: coachclegg@a1phapack.com
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The aging process begins earlier than most women realize. Around 35, subtle shifts in hormones start affecting everything from energy levels to how and where your body stores fat. Yet few women understand why their trusted fitness and nutrition approaches suddenly stop working.
Virginia Kinkel returns to the Bodyholic podcast to unpack this critical transition period and offer science-backed strategies for women navigating the complex terrain of midlife fitness. She reveals why the conventional wisdom of "eat less, do more cardio" not only fails women over 35 but can actually accelerate the very problems they're trying to solve.
At the heart of this conversation is an urgent message: strength training isn't just beneficial for women over 35—it's essential preventative medicine. Virginia explains the physiological changes driving sarcopenia (age-related muscle loss) and how properly challenging your muscles through resistance training directly counteracts this process. You'll discover why mobility preservation becomes increasingly vital and how seemingly simple abilities like getting up from the floor determine independence as we age.
The discussion introduces Virginia's "Triangle Theory"—a sustainable framework balancing exercise, nutrition, and lifestyle factors. She offers practical guidance on what constitutes true strength training (hint: it's not what many women think), why protein and complex carbohydrates become more critical after 35, and how daily movement patterns matter more than isolated workout sessions.
Whether you're already experiencing these changes or want to prepare for the decades ahead, this episode provides a refreshingly honest look at female physiology without shame or empty promises. It's about working with your changing body rather than against it—a perspective that transforms the conversation around aging from dread to empowerment.
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The fitness world is awash with recovery methods promising miraculous results, but what does science actually tell us about cold water immersion? This deep-dive episode cuts through anecdotal claims to reveal compelling evidence about ice baths and their effects on your training outcomes.
Dr. Brad Schoenfeld's groundbreaking meta-analysis takes center stage as we examine how post-exercise cooling impacts muscle growth when combined with resistance training. The findings are eye-opening: cold water immersion appears to diminish key cellular pathways essential for hypertrophy, including mTOR-C1 signaling, ribosome biogenesis, and satellite cell activity. This isn't just theoretical—it's a fundamental biological explanation for why that refreshing ice bath might be sabotaging your muscle-building efforts.
We then explore brand new research from 2025 investigating how cold water immersion affects acute recovery and next-day performance. The results reveal a nuanced picture: while CWI shows mixed effects on specific neuromuscular markers, it ultimately doesn't enhance overall recovery or subsequent performance 24 hours later. This challenges conventional wisdom and forces us to reconsider when ice baths might be appropriate.
The episode culminates with practical applications drawn from these scientific insights. For those prioritizing muscle growth, the evidence suggests avoiding cold water immersion immediately after resistance training. However, athletes requiring rapid recovery between same-day performances might still benefit from CWI's effects on perceived fatigue. The key takeaway? Recovery isn't one-size-fits-all—it must align with your primary training goals. Subscribe to Bodyholic for more evidence-based insights that help you make smarter fitness decisions and build a body you love, based on facts, not fads.
PMCID: PMC11235606 PMID: 40318171
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The supplement industry has exploded from a $1 billion market in the 1990s to over $50 billion today, but with this growth comes confusion, misinformation, and products that prioritize marketing over efficacy. In this eye-opening conversation with Daniel Herman, founder of BioSynergy, we cut through the noise to reveal what actually matters when choosing supplements.
Daniel shares the fascinating origin story behind his company – born from frustration after being rudely dismissed by another supplement company owner during a workout. This sparked a journey that would lead to creating science-backed products starting with Creatine Plus, the first creatine supplement in capsule form with a two-phase system.
We dive deep into the concerning industry practices consumers should watch for, from diluted protein content to misleading front-of-package claims. Daniel emphasizes the importance of examining nutritional information per 100g rather than per serving, as serving sizes can be manipulated to disguise inferior products.
The conversation takes a particularly interesting turn when discussing creatine supplementation and its benefits beyond muscle performance. Despite research dating back to 1919, creatine continues to reveal new advantages for cognition, beauty, and overall health – with women potentially having more to gain than men, though only about 30% currently consider taking it.
Whether you're a supplement skeptic or enthusiast, this episode delivers practical wisdom for navigating an increasingly complex marketplace. You'll learn how to identify quality products, understand personalization approaches, and recognize that consistency is key – many supplements require weeks or months of regular use before showing meaningful results.
Ready to make smarter choices about what you're putting in your body? Listen now and discover why, as Daniel puts it, "one scoop of quality is worth two of cheap" when it comes to supplements that support your health and performance goals.
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The gut microbiome serves as a crucial regulator of muscle growth and fitness performance through nutrient absorption, inflammation control, and neurotransmitter production. Your digestive health creates a foundation for building muscle, improving recovery, and maintaining consistent training performance.
• Gut bacteria help break down proteins into amino acids essential for muscle development
• Healthy gut lining ensures efficient absorption of nutrients into the bloodstream
• Gut health significantly impacts body-wide inflammation that can hinder muscle recovery
• Research shows athletes possess more diverse gut microbiomes than non-athletes
• Your gut produces about 90% of your body's serotonin, affecting mood, sleep, and training consistency
• Aim to consume 30+ different plant foods weekly for optimal microbiome diversity
• Prioritize 25-35 grams of fiber daily from whole foods to fuel beneficial gut bacteria
• Incorporate prebiotic foods (garlic, onions, asparagus) and probiotic-rich foods (yogurt, kefir, kimchi)
• Stay hydrated with at least half your body weight in ounces of water daily
• Reduce gut irritants like excessive alcohol, caffeine, and ultra-processed foods
Carpenter, S. (2012, September 1). That gut feeling. Monitor on Psychology, 43(8). https://www.apa.org/monitor/2012/09/gut-feeling
Dai, Z., Wu, Z., Hang, S., Zhu, W., & Wu, G. (2015). Amino acid metabolism in intestinal bacteria and its potential implications for mammalian reproduction. Molecular Human Reproduction, 21(5), 389–409. https://doi.org/10.1093/molehr/gav003
Frampton, J., Murphy, K. G., Frost, G., & Chambers, E. S. (2021). Higher dietary fibre intake is associated with increased skeletal muscle mass and strength in adults aged 40 years and older. Journal of Cachexia Sarcopenia Muscle, 12(6), 2134–2144. https://doi.org/10.1002/jcsm.12820
Giron, M., Thomas, M., Dardevet, D., Chassard, C., & Savary-Auzeloux, I. (2022). Gut microbes and muscle function: Can probiotics make our muscles stronger? Journal of Cachexia Sarcopenia Muscle, 13(3), 1460–1476. https://doi.org/10.1002/jcsm.12964
Li, G., Jin, B., & Fan, Z. (2022). Mechanisms involved in gut microbiota regulation of skeletal muscle. Oxidative Medicine and Cellular Longevity, 2022, 2151191. https://doi.org/10.1155/2022/2151191
McKeown, N. M., Fahey, G. C., Jr., Slavin, J., & van der Kamp, J. W. (2022). Fibre intake for optimal health: How can healthcare professionals support people to reach dietary recommendations? BMJ, 378, e054370. https://doi.org/10.1136/bmj-2020-054370
Nogal, A., Valdes, A. M., & Menni, C. (2021). The role of short-chain fatty acids in the interplay between gut microbiota and diet in cardio-metabolic health. Gut Microbes, 13(1), 1–24. https://doi.org/10.1080/19490976.2021.1897212
Ross, R. E., VanDerwerker, C. J., Saladin, M. E., & Gregory, C. M. (2023). The role of exercise in the treatment of depression: Biological underpinnings and clinical outcomes. Molecular Psychiatry, 28(1), 298–328. https://doi.org/10.1038/s41380-022-01819-w
Sato, K., Hara-Chikuma, M., Yasui, M., Inoue, J., & Kim, Y. G. (2024). Sufficient water intake maintains the gut microbiota and immune homeostasis and promotes pathogen elimination. iScience, 27(6), 109903. https://doi.org/10.1016/j.isci.2024.109903
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What really happens when someone prepares for a bodybuilding competition? Virginia Kinkel pulls back the curtain on the shocking realities that competitors face – and they go far beyond just diet and exercise.
Kinkel, a 20-year fitness industry veteran who's been competing since 2012, explains how competition prep demands absolute prioritization in your life. Forget flexible eating or spontaneous outings – she describes bringing Tupperware meals to social events while friends enjoy wine tours, and packing frozen meals as carry-on luggage when traveling. This shift from being generally fitness-focused to competition-ready represents a psychological hurdle many aren't prepared for.
Most surprisingly, Virginia candidly states that "competing is not healthy." The extreme caloric manipulation, potential dehydration practices, and psychological strain create significant physical and mental challenges. She draws fascinating parallels between post-competition recovery and postpartum experiences – both involve dramatic physiological changes paired with the sudden disappearance of a driving goal. Without proper support systems, many competitors struggle with dramatic rebounds after stepping off stage.
The conversation reveals behind-the-scenes details most people never consider: standing completely naked while strangers apply spray tan to every crevice, the distinctive smell of competition tan that can trigger emotional responses years later, and the data-driven approach Virginia takes by tracking precise body composition changes throughout her preparation.
For those considering competition, Virginia emphasizes understanding the timeline and commitment required. While she doesn't discourage aspiring competitors, she stresses the importance of entering with realistic expectations. The most successful competitors approach the sport with an athlete's mentality – viewing judges' feedback as valuable data rather than personal criticism, and maintaining perspective about the difference between pursuing competitive excellence versus overall health.
Whether you're curious about the competitive fitness world or contemplating stepping on stage yourself, this eye-opening conversation provides crucial insights from someone who truly understands the journey from both personal experience and professional expertise: Virginia Kinkel. Subscribe now and share this episode to help others understand what competing really entails.
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You can find the workouts and online community here: https://www.bodyholic.fit
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Dive into the science of macronutrients with nutrition expert John Ybarra from Carbon Diet Coach as we unpack the often misunderstood world of macro tracking. This conversation transforms what many view as restrictive into something refreshingly accessible and sustainable.
John explains how flexible dieting prioritizes protein first, then allows personal preference for carbs and fats—eliminating "forbidden foods" while still supporting your goals. We explore how Carbon Diet Coach's smart algorithms provide personalized recommendations and weekly adjustments, mimicking the guidance of a personal nutrition coach at a fraction of the cost.
What sets this approach apart is the recognition that nutrition tracking is simply a learnable skill, comparable to other areas where you've already developed expertise. "If you're successful in other areas of your life where structure is needed, you have the requisite skills to succeed with nutrition tracking," John emphasizes, making the whole process feel attainable rather than overwhelming.
The episode offers practical strategies for maintaining progress while traveling or eating out, including using Carbon's calorie planner to allocate more calories for special occasions and techniques for logging restaurant meals. We also discuss the importance of protein supplementation, especially as we age, and the well-researched benefits of creatine for both performance and cognitive health.
Perhaps most valuable is John's emphasis on self-compassion: "You're not going to be perfect, especially if this is new to you. You have to give yourself grace." This perspective shift—viewing tracking as a skill to develop rather than a restriction to endure—can transform your relationship with nutrition while still moving you toward your fitness goals.
Download Carbon Diet Coach today and join us for the upcoming Bodyholic Protein Challenge on April 28th, 2025. Your journey to understanding macronutrients starts here!
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Ever wonder why some wellness professionals struggle financially despite exceptional skills and genuine passion? The secret might be simpler than you think.
Meet Alison Katschkowsky, a 30-year fitness industry veteran who rebuilt her entire business after losing everything during the pandemic. Today, she's revealing the exact strategies that helped her create her dream business model—one that generates multiple revenue streams without requiring 80-hour workweeks or constant hustle.
Whether you operate primarily in-person or online, this episode provides concrete steps to diversify your offerings, leverage your natural strengths, and build a business that supports your lifestyle rather than consuming it. Alison's hard-won wisdom shines through when she shares how she navigated losing everything in 2020 and emerged stronger with a future-proofed approach to wellness entrepreneurship.
Tune in for her podcast ‘The Ultimate Journey of Self Care’ and ‘Creating the World’s Best Client Experiences’ across most platforms.
Ready to transform your wellness practice into a sustainable, fulfilling business? This conversation might just be the roadmap you've been seeking. Subscribe now and share with a wellness professional who deserves to thrive doing what they love.
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You can find the workouts and online community here: https://www.bodyholic.fit
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Ever wondered if that post-workout soreness means you're making progress or potentially sabotaging your gains? This deep dive into the fatigue spectrum reveals crucial distinctions that could save your training regimen—and possibly your athletic career.
The fitness world glorifies the "no pain, no gain" mentality, but understanding the nuances between beneficial fatigue and dangerous overtraining is paramount for long-term success. We break down the science behind three distinct states: Functional Overreaching (FOR), the strategic temporary overload that leads to performance improvements; Non-Functional Overreaching (NFOR), when recovery becomes insufficient and fatigue lingers for weeks; and Overtraining Syndrome (OTS), the severe condition that can sideline athletes for months or even years.
Most athletes recognize Delayed Onset Muscle Soreness (DOMS), but few understand how it differs from more serious fatigue states. While DOMS typically resolves within a week and indicates positive adaptation, NFOR and OTS involve systemic symptoms including persistent performance declines, hormonal disruptions, mood changes, and immune suppression. Sleep emerges as the cornerstone of effective recovery—not merely passive rest but an active regenerative state where growth hormone peaks, protein synthesis accelerates, and muscles receive crucial nutrients for repair. For college athletes especially, who navigate intense training alongside academic and social stressors, recognizing early warning signs could prevent career-threatening overtraining.
Ready to train smarter, not just harder? Listen now to learn how to maximize your gains while protecting your body's capacity to adapt and grow stronger! Don't forget to share with your training partners who might be pushing too hard without adequate recovery.
doi: 10.1542/peds.2023-065129
doi: 10.1136/bjsports-2024-IOC.320
doi: 10.1123/cssep.2019-0006
doi: 10.1007/s40279-014-0253-z
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What makes the difference between random workouts and true physical transformation? The Bodyholic Protein Challenge answers this question by combining cutting-edge science with practical application. This isn't about mindlessly lifting weights or downing protein shakes—it's a sophisticated approach to maximizing muscle growth through precise macro tracking and evidence-based training protocols.
Fresh from completing the inaugural challenge, I'm buzzing with excitement about our collective achievements while already planning improvements for round two. Consistent hydration (minimum 80 ounces daily) and enhanced community engagement top my priority list, alongside introducing biosynergy protein and creatine supplementation. The research on creatine for women is particularly compelling, with benefits extending far beyond muscle building to include cognitive function, bone health, mood enhancement, and hormonal support.
Understanding proper training methodology makes all the difference in your results. Hypertrophy thrives on 6-12 rep ranges with 1-3 RIR (reps in reserve), while strength development requires heavier weights, lower reps (1-5), and longer rest periods (3-5 minutes). For endurance, push into higher rep ranges (15-20+) with shorter rest intervals. Throughout all training styles, impeccable form remains non-negotiable—not just for safety, but because proper technique fundamentally determines your progress. As we prepare for the next challenge starting April 28th, take time now to establish your SMART goals, acquire a dedicated tracking notebook, and remember that even 20-30 minutes of focused training can transform your day. Your body has untapped potential waiting to be discovered—are you ready to unlock it? Here’s to your wellness and wellbeing! Xo, Di
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Your fitness journey begins between your ears. That mind muscle connection isn't motivational fluff—it's backed by science and could be the key to unlocking your physical potential.
Here’s to your wellness and wellbeing! Xo, Di
References:
- Cossich, Victor RA, et al. "Technological breakthroughs in sport: Current practice and future potential of artificial intelligence, virtual reality, augmented reality, and modern data visualization in performance analysis." Applied Sciences 13.23 (2023): 12965.
- Santos-Rosa, Francisco J., et al. "Positive and negative spontaneous self-talk and performance in gymnastics: The role of contextual, personal and situational factors." PLoS One 17.3 (2022): e0265809.
- Woolfolk, Arlene L. The Combined Effects of Self-Affirmation and Gratitude Interventions on the Well-Being Scores of Mental Health Professionals. Diss. Capella University, 2023.
- Hausswirth, Christophe, and Iñigo Mujika, eds. Recovery for performance in sport. Human Kinetics, 2013.
Available DOIs:
- Cossich et al. (2023): https://doi.org/10.3390/app132312965
- Santos-Rosa et al. (2022): https://doi.org/10.1371/journal.pone.0265809
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What is luxury in the age of wellness? On this episode of Bodyholic, Di talks with Pauline Brown, former Chairman of North America at LVMH, to uncover the surprising evolution of luxury. Pauline shares her expert perspective on how luxury has shifted from exclusive status symbols to a focus on holistic well-being. Discover how:
- Wellness has become the new luxury: We explore how affluent consumers now prioritize health and well-being, influencing the strategies of top brands.
- Brands are building communities: Learn how companies like Lululemon create loyal followings by tapping into the desire for connection and shared values.
- Authenticity trumps trends: Pauline shares inspiring stories about the growing importance of authenticity and minimalism in the luxury market.
- Luxury brands are embracing wellness: We discuss how fashion and wellness are intertwined, and how brands are leveraging this connection through influencer partnerships and community building.
Tune in for a fascinating conversation about the future of luxury and how wellness is reshaping the desires of consumers worldwide.
Here’s to your wellness and wellbeing! Xo, Di
Support the show
You can find the workouts and online community here: https://www.bodyholic.fit
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Forget everything you thought you knew about physical training. This week, we dive into the revolutionary power of mental visualization in sports and beyond. Dr. Konstantin Sonkin reveals how "muscle memory" is actually a sophisticated mind-body connection strengthened through mental practice – and how this can unlock peak performance without even moving a muscle. Imagine a world where mental workouts are as common as physical ones. Join us to explore this incredible potential and redefine what's possible with cognitive skills and human performance. Dr. Sonkin, a leading expert in applied neuroscience and CEO of i-BrainTech, shares compelling evidence and insights from his work with top sports organizations, featured by FIFA, BBC Sport, and Forbes.
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This week's episode is a rant, a call to action, and a much-needed conversation about the toxic obsession with women looking like teenagers. I recently saw an article praising a woman for having the "body of a 16-year-old," and it just… it made my blood boil.
This isn't a compliment. It's ageist, it's damaging, and it perpetuates unrealistic beauty standards that hurt women of all ages. In this episode, I'm diving deep into how creepy this is!!! But also:
- The Problem with "Looking Young": Why is our society so obsessed with youth? What message does this send to young girls and to women who are aging gracefully?
- The Toxic Teen Body Ideal: What does "teen body" even mean? Why is it held up as the gold standard of beauty? And why is it so unattainable (and unhealthy) for most women?
- Ageism in the Beauty Industry: How does the constant focus on "anti-aging" products and procedures contribute to this toxic mindset?
- Body Positivity and Self-Acceptance: How can we combat these harmful messages and embrace our bodies at every stage of life? How can we teach the next generation of women to love themselves for who they are, not how they look?
- Beyond Physical Appearance: What truly matters when it comes to a woman's worth? Hint: it's so much more than her physical appearance!
I'm sharing my own experiences, my frustrations, and my hopes for a future where women are celebrated for their strength, their intelligence, and their unique beauty, regardless of their age. This is a conversation we NEED to be having.
Listen up!
- Share this episode with the women in your life!
- Join the conversation on social media using #Bodyholic #TeenBodyObsession #Ageism #BodyPositivity #SelfAcceptance #WomensHealth #BeautyStandards #BeyondLooks #EnoughIsEnough
- What are your thoughts on this topic? Let me know
Connect with Di:
- Instagram: Bodyholic
- LinkedIn: Di Katz Shachar
- Website: https://www.bodyholic.fit/
Subscribe to the Bodyholic with Di Podcast!
Keywords: Ageism, Beauty Standards, Body Positivity, Body Image, Self-Acceptance, Women's Health, Teen Body, Toxic Beauty Standards, Looking Young, Anti-Aging, Body Shaming, Body Confidence, Women Empowerment, Di, Bodyholic, Podcast, Rant
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Dreaming of a six-pack? This episode is your ultimate guide! I'm joined by Rotem Lahav, registered clinical dietician and my Hebrew podcast co-host, to separate fact from fiction about achieving those coveted abs. We discuss nutrition, training, and the lifestyle changes needed to reach your goals. Rotem shares her personal transformation story and we explore the challenges women face in achieving low body fat. We also delve into the world of physique competitions, comparing it to general health and fitness. Plus, Rotem shares insights from her Tel Aviv clinic on sustainable weight management. Tune in for practical tips and expert advice! #sixpackabs #fitness #nutrition #diet #weightloss
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Ever feel like no matter what you do, you just can't seem to get a handle on your health? Dr. Robert Lufkin, author of the groundbreaking book, "Lies I Taught In Medical School," is here to expose the inconvenient truth about chronic diseases and metabolic dysfunction.
Dr. Lufkin, a practicing physician and former professor at UCLA and USC medical schools, challenges conventional medical wisdom, arguing that the 'calorie in, calorie out' model of weight loss is a dangerous oversimplification.
He further asserts that the focus on lowering dietary fat and cholesterol has led to an increase in consumption of refined carbohydrates and seed oils, which are significant contributors to many chronic diseases.
In this episode, Dr. Lufkin and I discuss the lies that the medical community has unintentionally perpetuated, the role of insulin in fat storage, and the harmful effects of sugar and refined carbohydrates on metabolic health.
We'll also touch on the controversial topic of statins, their effectiveness in preventing heart disease, and the influence of drug companies on medical practices.
If you're ready to dive deep into the world of metabolic health and discover how to take control of your well-being, then grab a cup of coffee, a notebook, and a pen, and let's get started!
Find out more about Dr. Lufkin's work at https://www.robertlufkinmd.com/.
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The episode addresses the devastating impact of California's wildfires and the interconnectedness of climate change and societal inequalities. We explore the science, historical policies that have contributed to the crisis, and the broader implications for our communities and environment.
• California's wildfires highlight the urgency of addressing climate change
• Rising temperatures and drought conditions prime landscapes for wildfires
• Decades of fire suppression policies have led to increased fire risk
• Economic and emotional tolls on affected communities are immense
• Wildfires illustrate the intersecting vulnerabilities of all socioeconomic classes
• Disasters present opportunities for empathy and collective awakening
• The need for systemic change in fire management and community support
• Indigenous practices can guide us in more sustainable fire management
• Building resilience through education, awareness, and shared responsibility
• Call to action: Support organizations aiding wildfire victims and advocate for policy change.
For Direct Relief:
- California Fire Foundation: This organization provides emotional and financial assistance to families of fallen firefighters, firefighters, and the communities they protect.
- https://www.cafirefoundation.org/
- American Red Cross: The Red Cross provides shelter, food, and other essential resources to people affected by disasters, including wildfires.
- https://www.redcross.org
- Direct Relief: This organization provides emergency medical aid and supplies to communities impacted by wildfires.
- https://www.directrelief.org/
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In this episode, we delve into the world of sleep with Nancy H. Rothstein, MBA, The Sleep Ambassador®. Nancy shares her expertise on how to prioritize sleep for optimal health and well-being, especially as we embark on a new year. We discuss the importance of creating a sleep sanctuary and explore actionable tips for overcoming common sleep challenges.
Our Guest:
- Nancy H. Rothstein, MBA, The Sleep Ambassador®:
- Website: The Sleep Ambassador® (Provides resources and information about sleep)
- Courses: The Sleep Ambassador® Services & Courses
- Sleep Is Your Superpower (LinkedIn Learning): https://www.linkedin.com/learning/sleep-is-your-superpower (1/2 hour overview on sleep fundamentals and practical tips)
- Sleep Well/Live Well: (Comprehensive, non-medical sleep improvement course) Use code TSA50 for a $50 discount!
Resources:
- Books:
- Why We Sleep by Matthew Walker, PhD (Sleep science made accessible)
- Breath: The New Science of a Lost Art by James Nestor (The importance of breathing for sleep and well-being)
- Creating a Sleep Sanctuary:
- The Art of Making Your Bed (Video by Nancy Rothstein): https://launchmoxie.com/home/ (Tips for comfortable sleeping and a good night's rest)
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Get ready for another one of Di's rants! In this episode, we're calling BS on the "authentic self." We're exposing the popular self-help concept for what it is: Di sees this as a misleading and potentially harmful myth. Backed by science, this is the truth you need to hear about authenticity, identity, and the journey of self-discovery. If you're tired of the pressure to "find yourself," this episode is for you.
References
Want to learn more about the science behind the "authentic self" myth? Here are the studies and books mentioned in this episode. Check out Dr. Linville's work on self-complexity to see why having multiple roles in life can help you weather any storm!
- Bower, Gordon H. "Mood and Memory." American Psychologist 36, no. 2 (1981): 129–48.
- Doidge, Norman. The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science. New York: Viking, 2007.
- Emmons, Robert A., and Michael E. McCullough. "Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life." Journal of Personality and Social Psychology 84, no. 2 (2003): 377–89.
- Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. New York: Delacorte, 1990.
- Kernis, M. H., and Goldman, B. M. "A Multicomponent Conceptualization of Authenticity: Theory and Research." Advances in Experimental Social Psychology 38 (2006): 283-357.
- Linville, Patricia W. "Self-Complexity and Affective Extremity: Don't Put All of Your Eggs in One Cognitive Basket." Social Cognition 5, no. 1 (1985): 94–120.
- Pennebaker, James W., and Janel D. Seagal. "Forming a Story: The Health Benefits of Narrative." Journal of Clinical Psychology 55, no. 10 (1999): 1243–54.
- Shaffer, David R., and Katherine Kipp. Developmental Psychology: Childhood and Adolescence. 10th ed. Belmont, CA: Wadsworth Cengage Learning, 2014.
Keywords: authentic self, authenticity, rant, myth, debunked, self-help, identity, self-discovery, truth, neuroscience, psychology, well-being, mental health, personal growth, BS.
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Let’s get into facts behind Ozempic, the GLP-1 receptor agonist making waves in the health community. We're diving into the science that enables Ozempic to mimic a natural hormone, effectively regulating blood sugar and curbing appetite. From enhancing insulin secretion to delaying gastric emptying, discover the multifaceted approach this medication takes to tackle weight and diabetes.
We'll dissect groundbreaking studies, including a 2021 New England Journal of Medicine landmark study, that highlight Ozempic's impressive results—like an average weight loss of nearly 15% among participants. With insights from the SUSTAIN trials, we'll explore how it outperforms other diabetes medications in managing type 2 diabetes and improving A1C levels. Promising long-term effectiveness, Ozempic stands out as a powerhouse for enhancing metabolic health. Tune in as we debunk the myths, offer real-world strategies, and provide a clear-eyed look at Ozempic.
Weight Loss Studies:
- Wilding, J. P. H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384(11), 989–1002.
- Wilding, J. P. H., et al. (2021). Weight Loss and Cardiometabolic Health with Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine, 384(11), 1003–1015.
- Davies, M., et al. (2023). Two-Year Effects of Semaglutide in Adults with Overweight or Obesity: The STEP 5 Trial. Diabetes, Obesity and Metabolism, 25(1), 109–120.
Blood Sugar Control Studies (SUSTAIN Trials):
- Ahmann, A. J., et al. (2018). Efficacy and Safety of Once-Weekly Semaglutide Versus Sitagliptin as an Add-on to Metformin, Thiazolidinediones, or Both, in Patients with Type 2 Diabetes (SUSTAIN 2): a Randomised, Double-blind, Placebo-controlled, Phase 3a Trial. The Lancet Diabetes & Endocrinology, 6(4), 251–260.
- Marso, S. P., et al. (2016). Semaglutide and Cardiovascular Outcomes in Patients with Type 2 Diabetes. New England Journal of Medicine, 375(19), 1834–1844. (This is the SUSTAIN 6 trial, which also looked at cardiovascular outcomes)
Cardiovascular Risk Reduction Study (SELECT Trial):
- Husain, M., et al. (2023). Semaglutide and Cardiovascular Outcomes in Patients with Overweight or Obesity. New England Journal of Medicine, 388(15), 1374–1386.
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Could exercise and mindset be the keys to managing Parkinson's Disease? Join us as we delve into the world of Parkinson's empowerment with Karl Sterling, renowned Parkinson's training expert and author of "Parkinson's Empowerment Training" and "Parkinson's Regeneration Training." Discover the power of neuroplasticity and how targeted movement can dramatically improve quality of life.
We explore the challenges of living with Parkinson's, from motor symptoms like rigidity and tremors to the emotional and psychological hurdles. Karl shares inspiring stories of individuals reclaiming their lives through exercise, including a transformative moment in Mexico where a woman with Parkinson's regained independence through a simple exercise technique.
We also discuss broader societal issues surrounding Parkinson's, particularly the stigma and misinformation prevalent in developing countries. Karl advocates for change through education and the promotion of physical activity as a vital component of wellness.
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Macros – protein, carbs, and fats – how do they impact your body composition, performance, and overall health? Discover the optimal macro split for muscle growth and fat loss, debunk common macro myths, and learn how to fuel your body with the power of evidence-based nutrition. Plus, get the inside scoop on the Bodyholic Macro Calculator, your personalized guide to achieving your fitness goals. Tune in and unleash your inner Bodyholic!
References
- Helms, Eric R., Alan A. Aragon, and Peter J. Fitschen. "Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation." Journal of the International Society of Sports Nutrition 15, no. 1 (2018): 20.
- Kerksick, Chad M., et al. "ISSN Exercise & Sports Nutrition Review Update: Research & Recommendations." Journal of the International Society of Sports Nutrition 11, no. 1 (2014): 7.
- Hu, Frank B., et al. "Dietary Fat Intake and the Risk of Coronary Heart Disease in Women." New England Journal of Medicine 337, no. 21 (1997): 1491-99.
- Bueno, Nassib Bezerra, et al. "Very-Low-Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: A Meta-Analysis of Randomised Controlled Trials." British Journal of Nutrition 110, no. 7 (2013): 1178-87.
- Pasiakos, Stefan M., et al. "The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Meta-Analysis." Sports Medicine 45, no. 1 (2015): 111-31.
- Leidy, Heather J., et al. "The Role of Protein in Weight Loss and Maintenance." The American Journal of Clinical Nutrition 101, no. 6 (2015): 1320S-29S.
- Gibney, Michael J., et al. "Perspective: The Case for Personalised Nutrition." Advances in Nutrition 11, no. 1 (2020): 43-55.
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Unleash Your Inner Gym Warrior: Understanding Your 1RM
Are you ready to cut through the fitness fluff and get serious about strength training? Unleash your inner gym warrior by understanding the true power of the 1RM (one-rep max). This episode strips away the social media nonsense and gets down to the essence of what truly matters in strength training.
Di will guide you through the science behind calculating your 1RM and why it's crucial for optimizing your workouts and breaking through plateaus.
Tune in to discover:
- The surprising factors that can affect your 1RM (it's not just about how much you lift!)
- Safe and effective methods for determining your 1RM.
- Plus, a simple tool that takes the guesswork out of calculating your 1RM.
Whether you're a seasoned lifter or just starting your fitness journey, this episode is your ticket to becoming a stronger, more confident you.
Remember, this is for informational purposes only and not a replacement for professional medical advice.
Subscribe now and unleash your inner badass!
References:
https://www.bodyholic.fit/1rm-calculator
Grgic, Jozo, Bruno Lazinica, Brad J. Schoenfeld, and Zeljko Pedisic. "Test–retest reliability of the one-repetition maximum (1RM) strength assessment: a systematic review." Sports medicine-open 6 (2020): 1-16.
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Unleash the unexpected power of swearing to boost athletic performance and mental resilience with insights from our special guest, Noam Manor, a PhD student in sports psychology at Ariel University. Discover how athletes and coaches strategically use foul language as a tool for self-talk, transforming it from mere profanity into a source of emotional release and mental toughness. Noam shares his pioneering research, revealing how swearing's taboo nature can provide an unmatched form of catharsis, helping athletes to manage pressure and frustration effectively. Through captivating anecdotes, we explore the thin line between swearing as a strategy and an insult, shedding light on this fascinating psychological phenomenon.
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🔥 Body Fat TRUTH BOMBS! Ditch the BS & Own Your Body! 🔥
Ready to blow up the "ideal body" myth and take control of YOUR health journey?
In this episode, we're dropping TRUTH BOMBS about body fat, debunking the BS, and giving you the science-backed knowledge to achieve REAL, sustainable results.
💥 Here's what you can expect: 💥
- Fat-phobia? NOT on my watch! We're calling out the toxic obsession with thinness and celebrating healthy bodies of ALL shapes and sizes.
- "Ideal" body fat percentage? MYTH BUSTED! We're diving into the research (with receipts!) to show you why there's NO magic number.
- Spot reduction? FAIRY TALE! We're exposing the truth about fat loss and why you can't target specific areas.
- Scale obsession? DITCH IT! We're shifting the focus to how you FEEL, not just what the scale says.
- Victoria's Secret's "inclusivity"? We're calling BS! Let's talk about REAL body positivity.
💪 Plus, we're giving you the TOOLS to take action: 💪
- Body Fat 101: Understand what body fat REALLY is and why it's essential for your health.
- Calculator Breakdown: Learn how to use the Bodyholic Body Fat Calculator (US Navy method!) and interpret your results wisely.
- Actionable Strategies: Get science-backed tips for optimizing your body composition through nutrition, exercise, and lifestyle changes.
🔥 Ready to ditch the BS and OWN your body? Let's go! 🔥
- Tomiyama, A. Janet, Janet M. Hunger, Jenny Nguyen-Cuu, and Christine Wells. "Defining Overweight and Obesity by Percent Body Fat Instead of Body Mass Index." The Journal of Clinical Endocrinology & Metabolism 109, no. 10 (2024): dgac537. doi:10.1210/clinem/dgac537
- University of Sydney. "Spot reduction: why targeting weight loss to a specific area is a myth." Published November 7, 2023. Accessed October 25, 2024. https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html
- Hall, Kevin D. "What is the required energy deficit per unit weight loss?" Int J Obes (Lond) 41, no. 1 (2017): 1-3. doi:10.1038/ijo.2016.173
- Pesta, Dominik H., and Varman T. Samuel. "A high-protein diet for reducing body fat: mechanisms and possible caveats." Nutr Metab (Lond) 11, no. 1 (2014): 53. doi:10.1186/1743-7075-11-53
- Juul, Fernanda, Elizabeth Martinez-Steele, Niyati Parekh, Carlos A. Monteiro, Zhangling Chang, and Dariush Mozaffarian. "Ultra-processed food exposure and adverse health outcomes: a systematic umbrella review of epidemiological meta-analyses." BMJ 384 (2024): e077310. doi:10.1136/bmj-2023-077310
- Spiegel, Karine, Esra Tasali, Plamen Penev, and Eve Van Cauter. "Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Ann Intern Med 141, no. 11 (2004): 846-850. doi:10.7326/0003-4819-141-11-200412070-00008
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Unlock the secrets of your body's energy needs and DOMINATE your health journey! Get ready to challenge what you THINK you know about BMR and TDEE. Forget the myths and magic numbers – this episode EXPOSES the BS and focuses on what ACTUALLY matters.
We're cutting through the internet noise and debunking the hype around metabolism boosters and detox teas. (Spoiler alert: they're mostly BS!)
References:
- McMurray, Robert G., Jesus Soares, Carl J. Caspersen, and Thomas McCurdy. "Examining variations of resting metabolic rate of adults: a public health perspective." Medicine and science in sports and exercise 46, no. 7 (2014): 1352.
- Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. "A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals." American Journal of Clinical Nutrition 51, no. 2 (1990): 241-247.
- Marra, M., I. Cioffi, R. Sammarco, et al. "Prediction and Evaluation of Resting Energy Expenditure in a Large Group of Obese Outpatients." International Journal of Obesity 41 (2017): 697–705. https://doi.org/10.1038/ijo.2017.34
- Frankenfield, D., L. Roth-Yousey, and C. Compher. "Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review." Journal of the American Dietetic Association 105, no. 5 (2005): 775-789. https://doi.org/10.1016/j.jada.2005.02.005
- Katch, F. I., and W. D. McArdle. "Prediction of Body Density from Simple Anthropometric Measurements in College-Age Men and Women." Human Biology 45, no. 3 (1973): 445-455.
- Fernández-Verdejo, Rodrigo, Guillermo Sanchez-Delgado, and Eric Ravussin. "Energy Expenditure in Humans: Principles, Methods, and Changes Throughout the Life Course." Annual Review of Nutrition 44 (2024): 51-76. https://doi.org/10.1146/annurev-nutr-062122-031443
- Ravussin, E., S. Lillioja, T. E. Anderson, L. Christin, and C. Bogardus. "Determinants of 24-Hour Energy Expenditure in Man: Methods and Results Using a Respiratory Chamber." Journal of Clinical Investigation 78, no. 6 (1986): 1568-1578. https://doi.org/10.1172/JCI112749
- Hall, K. D., S. B. Heymsfield, J. W. Kemnitz, S. Klein, D. A. Schoeller, and J. R. Speakman. "Energy Balance and Its Components: Implications for Body Weight Regulation." American Journal of Clinical Nutrition 95, no. 4 (2012): 989-94. Erratum in: American Journal of Clinical Nutrition 96, no. 2 (2012): 448.
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This episode is raw, unfiltered, and packed with real talk about gym etiquette (or lack thereof). We're gonna laugh, we're gonna rant, and we're gonna give you the straight-up truth about how to NOT be "that guy" or "that girl" at the gym.
Whether you're a gym rat or just starting your fitness journey, this episode is a MUST-LISTEN. So tune in, turn up the volume, and get ready to level up your gym game!
And also check this out: https://londonmumsmagazine.com/mums-tips/fitness-health/the-brain-boosting-benefits-of-lions-mane-mushroom/
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Can a few minutes of exercise REALLY replace hours at the gym? Join Di on Bodyholic as we uncover the shocking science behind micro workouts. From heart health to mental clarity, these bite-sized fitness bursts are changing the game. Tune in for the research that proves it's NOT all hype. Your new, efficient wellness routine starts here.
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Keto Diet Deep Dive: Benefits, Risks & the Science Behind the Hype
Ever wondered if the keto diet is your ultimate health hack? On this super short solo episode of Bodyholic with Di, we unravel the ketogenic diet's promises and pitfalls. Discover groundbreaking research from the British Journal of Nutrition and the Journal of Diabetic Medicine, revealing keto's impact on weight loss & blood sugar control. We even explore a 2008 Lancet study suggesting keto's potential for neurological conditions.
But it's not all sunshine & bulletproof coffee. We tackle the reality of keto flu, sustainability challenges, and nutritional trade-offs. Learn why this diet, despite its benefits, might not be for everyone.
Whether keto-curious or a seasoned dieter, this science-backed quickie equips you to make informed health choices. Tune in to Bodyholic with Di and transform your understanding of what keto can - or can't - do for you.
Keywords: keto diet, ketogenic diet, weight loss, blood sugar control, keto flu, health benefits, nutritional trade-offs, science-backed, Bodyholic with Di
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Ever wondered how gendered stereotypes and hormonal changes during puberty shape emotional health and academic experiences? Join us as we sit down with Dr. Dana Onayemi, an expert in education and child development, to uncover the striking differences in emotional expression and depression rates between girls and boys. Drawing from her rich background in foster care and her extensive professional experience, Dana sheds light on the critical need for supportive environments where children can navigate their challenges authentically and communicate effectively.
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Early Periods, Lasting Impact: Safeguarding Girls' Health
What if the onset of puberty could shape a girl's entire future health? Join Di as we unravel the alarming trend of early menarche and its profound implications. Discover how girls as young as nine are beginning their periods—a stark contrast from the traditional age—and the serious health risks associated with this shift.
From heart disease and high blood pressure to type 2 diabetes, specific cancers, and mental health challenges, the impacts are both extensive and troubling. We delve into key studies, such as the 2020 JAMA publication and 2017 research from the Journal of Clinical Endocrinology and Metabolism, to provide science-backed insights into this critical issue.
But what's behind this early onset of menstruation? Di explores the multifaceted causes, including:
- The obesity crisis
- Environmental toxins
- Sugar overload
- The emotional toll of stress and trauma
Learn how increased body fat, endocrine disruptors, and sugary diets contribute to higher estrogen levels, triggering early periods. Plus, understand the heartbreaking connection between early-life stress and accelerated puberty.
Finally, Di offers actionable steps to safeguard our young girls and mitigate these risks, aiming for a healthier future for all. Join us for a crucial conversation that impacts not just our daughters and sisters, but our collective long-term well-being.
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Can the right support during pregnancy and postpartum truly transform your family life? Join us for a deep dive with Dr. Stephanie Bathurst, clinical marriage and family therapist, and board-certified clinical sexologist, as we uncover the often overlooked aspects of prenatal mental health and relationship therapy. Together, we discuss early interventions and holistic approaches that reconnect women with their bodies and partners, paying special attention to the essential support partners need during this life-changing journey.
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Can emulsifiers in your favorite foods be more harmful than you think? Join us on Bodyholic with Di as we welcome Ayelet Gur Arye, a celebrated nutrition and microbiome expert, to uncover the hidden dangers lurking in everyday foods. From the soap-like properties of emulsifiers to the deceptive allure of artificial sweeteners, Ayelet presents groundbreaking research that exposes how these common additives can wreak havoc on your gut health. Learn how these substances may contribute to leaky gut syndrome, chronic inflammation, and even severe conditions like autoimmune diseases and cancer.
Ever wondered why your diet soda isn't helping you lose weight? It's not just about calories! Discover why artificial sweeteners may actually lead to higher blood glucose levels and chronic inflammation. Ayelet and I discuss the importance of reading ingredient lists and opting for more natural, minimally processed foods. We also share personal strategies for avoiding harmful substances, including why I now use glass or stainless steel coffee cups to keep microplastics at bay. This episode is packed with actionable tips to help you make healthier food choices and support your overall well-being.
Think your whole wheat bread is safe? Think again. We also explore the alarming reality of artificial food colorings, which are hiding in places you’d least expect. With a history steeped in oil-based origins and safety lawsuits, these colorings pose significant risks, especially for children. Ayelet and I shed light on consumer education, the need for transparency in food labeling, and the benefits of choosing natural colorings like beetroot and blueberries. This episode is essential listening for anyone looking to safeguard their health and make informed food choices.
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Can sunscreen really save your life? Discover the critical role that sunscreen plays in protecting your skin and eyes from harmful UVA and UVB radiation. In this episode of Bodyholic with Di, we demystify these rays and the alarming skin cancer statistics that underscore the importance of sun protection. We'll explain everything you need to know about SPF, the science behind broad-spectrum protection, and offer practical tips for proper sunscreen application and reapplication. By the end of this episode, you'll be equipped with the knowledge to make informed choices for your skin's health and safety.
Beyond just your face, there are often-missed areas that need attention too! Join us as we discuss the importance of comprehensive sun protection for your ears, lips, and the tops of your feet. We'll also highlight why regular dermatologist checkups are essential, especially for those at higher risk of skin cancer. Tackling viral myths head-on, we emphasize the necessity of science-backed information and encourage you to consult a dermatologist for personalized advice. Let's debunk fears and reinforce that the benefits of sunscreen far outweigh any perceived risks, ensuring you stay protected and informed.
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After experiencing the profound impacts of the Hamas-Israel war and welcoming my new baby boy, I have a renewed appreciation for the importance of mental health and well-being. This episode of Bodyholic with Di kicks off Season Two with a powerful exploration of how sleep influences our mental health.
This episode is packed with actionable insights - as usual! Join us as we embark on this exciting new season—one that promises to be filled with expert advice, hot health topics, and, most importantly, your invaluable contributions. Share your sleep stories and questions on social media, and let's work together to become our happiest, healthiest selves.
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Could the financial maneuvers of a notorious terror organization be more intertwined with global well-being than we ever imagined? Let;s explore and shed light on the clandestine operations of Hamas, as revealed by a New York Times exposé and previously tracked with vigilance by the Mossad. In our season finale, I, Di Katz-Sachar, take you beyond the surface of well-being to confront a crisis that touches the core of societal safety and international politics. We'll unravel the complex funding streams that fuel terror, scrutinize the controversial stances of global leaders, and discuss the urgent need for international cooperation in dismantling these devious financial webs.
Join me as we navigate through the murky waters of state-sponsored terrorism, charity front organizations, and social welfare programs that, under the guise of activism, contribute to the operations of this structured terror group. This isn't just a tale of covert activities; it's a call to awareness and action. Discover the uncomfortable truths about governments' roles and their responses—or lack thereof—to such chilling revelations. This episode is not just another true crime story; it's an imperative dialogue for those committed to global security and the pursuit of peace. Don't miss this critical deep-dive into one of the most pressing issues of our time, a discussion that promises to leave you informed and, perhaps, ready to play your part in the fight against terror.
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Discover the secrets to unlocking your full potential with Dr. Jeremy Koenig's insights into the world of personalized health and genomics. As a vanguard in the field, he bridges the gap between DNA and peak performance, offering invaluable guidance for both elite athletes and everyday individuals. Together, we traverse the landscape of DNA as a Service (DAAS) and the IrisOS framework, unlocking the power of your genetic blueprint to craft bespoke fitness and nutrition plans aimed at enhancing longevity and reducing injury risk.
This episode is a guidebook for entrepreneurs and professionals seeking to balance the demands of their ambitious pursuits with the necessity of health and wellness. Dr. Koenig and I discuss how personalized health management, fueled by genomics, can be a compass in navigating the intricacies of work-life integration and personal growth.
Ethical considerations take center stage as we tackle the ramifications of genetic data on identity and society. Dr. Koenig's expertise shines a light on the importance of education in understanding the ethical landscape of genetic engineering and the profound implications it holds for our future. As we wrap up, we tease the launch of Dr. Koenig's podcast website, anticipating a treasure trove of knowledge that promises to shape the trajectory of personalized healthcare.
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Ready to be moved by a tale of survival, transformation, and empowerment? Join us for a candid chat with Anju Kumari, a woman who remarkably turned the agony of domestic violence into a force for change. In a raw and inspiring narrative, Anju offers us a peek into the stark realities of domestic violence and its underestimated impact on the human brain, drawing a sobering parallel with war trauma. This episode holds a mirror up to society, debunking myths, educating us on the grim reality of domestic abuse, and emphasizing the need for active bystanders and safer communities.
Sure, social media is a great tool, but have we considered its potential harm on mental health and its role in domestic violence awareness? This episode takes a hard look at the downside of this digital age. Discover how social media algorithms may lead us down dangerous paths and the worrying trend of children seeking advice from peers over trusted adults. We stress the importance of open communication and creating safe spaces for our young ones. The conversation then steers towards life after domestic violence, touching on the themes of avoiding substance abuse, healing from trauma, and improving overall health. Anju Kumari leads us through these important topics, promising to return for a follow-up conversation.
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Get ready to challenge your perceptions as we sit down with Shahar Cohen, a comedy content creator known for his hilarious America vs Israel videos. In an episode that's as enlightening as it is compelling, Shahar reveals the intricate complexities of being gay, Jewish, and Israeli amidst the tumultuous backdrop of the Hamas-Israel War. We dissect the silence of pro-Palestinian and LGBTQ organizations regarding Hamas' anti-gay, anti-woman policies, and grapple with the harsh realities of this conflict through the lens of Shahar's personal experiences. Take a deep dive into a conversation that is sure to foster empathy, challenge stereotypes, and encourage a more nuanced understanding of the situation.
In our chat, we also tackle the disturbing practice of using human shields by Hamas and voice our frustrations on the global inattention to such atrocities. Highlighting the heroic efforts of the Israeli Defense Forces to safeguard innocent lives, we contrast the stark realities of LGBTQ rights in Israel and Gaza, where being gay is punishable by death. Amidst the discourse, we remain hopeful, advocating for a two-state solution and encouraging our listeners to separate support for Palestinians from support for Hamas. This episode is a wake-up call to the world, a plea for understanding, and a hopeful beacon towards a more peaceful future. Tune in and join us on this enlightening journey.
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Music by Skilsel
Photo by Boris Kuznetz
Let's unravel the transformative power of art in navigating conflict. I had the pleasure to sit with Merav Shacham, an accomplished promo designer, director, and the brain behind Bananamoon Design and Animation Studio. We were drawn into an intimate conversation about her journey as a female artist in the turmoil of the Israel Hamas. Merav shares her current love for AI animation and the music-infused pulse that breathes life into her creations.
Our conversation ventures deeper into the role of art and design in bridging gaps during political tensions. We touched upon the potency of visual communication in echoing perspectives and messages that transcend language barriers. Additionally, we engaged in a sobering discussion about anti-Semitism and ourlonging for a world of peace, understanding and connection. Join us on this emotionally stirring episode where art, empathy, and personal stories beautifully intertwine.
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Music by Skilsel
Photo by Boris Kuznetz
Meet Hagar Wertheim, an acclaimed Israeli artist, illustrator, and animator, who has found an extraordinary way to voice her experiences and perspective amidst the ongoing conflict in Israel. This episode is a unique blend of artistry, conflict, and resilience, all interwoven through the lens of Wertheim's life and work.
Our conversation starts with Hagar sharing her journey as a female artist during these turbulent times, reflecting on the impact of recent events in Israel on her creations, and how she communicates powerful emotions through her art. We delve into collective trauma and the influence it has had on her creative approach, discussing a series of her poignant posters advocating for the release of hostages. Wrapped in her raw narrative is the story of her latest piece, a heart-wrenching depiction of a young girl's ordeal that leaves no viewer untouched.
However, our discussion doesn't stop at the intersection of art and conflict - we also uncover the persistent topic of anti-Semitism in today's society, and how it relates to all of us. We speak about the importance of advocating for understanding, empathy, and sharing truthful information amidst the ongoing conflict. Hagar emphasizes the need for more women's voices in the current climate, inspiring us all to speak up and be part of the conversation. Join us for a riveting journey through art, conflict, and womanhood in Israel.
https://www.instagram.com/1hugaday/reels/
https://www.hagar-wertheim.com/
https://www.instagram.com/haaretz.parenting/
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Music by Skilsel
Photo by Boris Kuznetz
Join us for an enlightening conversation with the multi-talented Vered Moshkovski, who is not only a captivating singer-songwriter but also a lawyer, a professor, a mother, and a resilient soul battling with a genetic condition affecting her vision. Vered's story is an inspiring tale of navigating through personal and collective conflicts while working to keep the rhythm of her artistic heartbeat alive. Her narrative is a testament to the resilience of women in trying times – a story accentuated by her experiences of living and creating in Israel, in the midst of its conflict with Hamas.
We explore the delicate balance Vered maintains between her obligations and the artistic passion that is a vital part of her being. We take a look at how the backdrop of war has influenced her music and professional life, and how her art can become a solace; an escape - not just for her, but potentially for others. Our discussion extends to the impact of personal trauma on art, as Vered recounts her journey with a rare retina disease, revealing how it shaped her perspective.
Through the course of our heartfelt dialogue, we steer into the uncertainty that mothers, like Vered and myself, grapple with in today's world, and the constant quest for truth amidst a deluge of conflicting information. We dive into the intricacies of the creative dilemma that Vered faces, and the challenge of choosing which song to nurture while bearing the weight of current world events. Join us to discover Vered’s inspiring journey and to be reminded of the profound connection between artists and their creations.
https://open.spotify.com/artist/1y4pvRI2e21HSphgEmwMPj
https://linktr.ee/vered.moshkovski
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Music by Skilsel
Photo by Boris Kuznetz
Imagine being an artist, a mother, and a peace advocate in a land embroiled in conflict. In a time when your husband is serving in the reserves, and where political turmoil is a part of daily life. That is the reality for our guest today, the inspiring Kaley Halperin. She uses her gifts as a singer-songwriter and spiritual leader to navigate through the complexities of her life and to promote unity between Jews and Muslims. Kaley's journey is not an easy one, but it's rich with resilience and hope.
It's a story that is raw, honest, and powerful. Kaley talks about the emotional aftermath of October 7th, the strain of raising four kids alone over this time, and how a creative project became her solace in the face of deep grief. Her experiences remind us of the incredible power of art in coping with crisis. It shows us how moments of gratitude and peace can be found even amidst the chaos of war.
There's also active healing in Kaley's journey. Through her women's singing circles, she and others have found a space of solace and support, where they can share their stories and experiences. The conversation with her is a poignant reminder of the resilience of the human spirit, of the healing power of community, and of the transformative role of art in navigating conflict. So join us in this deeply touching conversation with Kaley Halperin.
https://www.kaleyhalperin.com/
https://www.youtube.com/watch?v=s5plRyI17gM
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Music by Skilsel
Photo by Boris Kuznetz
We've embarked on an inspiring journey with the rising singer-songwriter, Naama Guggenheim, as she navigates life amidst the Israeli-Hamas conflict. Naama, in her candid charm, opens up about her unique path of resilience; from her roots to her rise, and the impactful incident of October 7th, 2023, that left a profound mark on her, like many others. The conversation deepens as she expresses her unwavering attachment to her heritage, the challenges of residing in Israel in these tumultuous times, and how she begins to channel her emotions through her music.
Adding an enlightening layer to the narrative, we engage in a thought-provoking discussion about the intricacies of the Israeli-Palestinian conflict. With introspection and honesty, both Di, herself, and Naama start to unpack personal experiences, including Di's military experience and her role in the Israeli withdrawal from Gaza. The conversation expands to the role of media, the harm of uninformed voices, and the need for comprehensive understanding of the complexities involved.
We wrap up this episode by understanding the importance of speaking out, and how the creative expression of these strong women can spark change, promote understanding and foster healing. So, join us as we navigate through resilience, hope, trauma and healing, all through the transformative power of music and creative expression.
Absolutely check out Naama's work in any of the following links:
https://www.naamaguggenheim.com/
https://open.spotify.com/artist/3gpGpJpqLHqiNhJsb2oT2x
https://www.instagram.com/naamaguggs/
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Ever wonder which training method is superior - bodyweight or free weights? Desperate to know the facts behind this age-old debate? You're in luck! Tune into this episode of Bodyholic with Di, to unravel the truth. In this invigorating discussion, we don't just compare the two methods but dig deeper into the unique benefits and drawbacks of each. We discuss how bodyweight training's convenience, affordability, and low impact nature make it a great entry point for beginners. However, the challenge lies in increasing intensity and progression.
Switching gears, we dive into the world of free weight training, discussing progressive overload, muscle building, and the equipment necessary. And there's more! We extend the conversation to discuss how these methods empower women through strength and fitness. As usual, we back our discussion with credible research, ensuring you get nothing but the best advice. Whether you're a fitness aficionado or a newbie, this episode is packed with clear insights. So, gear up for an episode brimming with knowledge that will help you make more informed decisions about your fitness journey. Let's get stronger together, shall we?
References:
Jansons, Paul, Lauren Robins, Lisa O’Brien, and Terry Haines. "Gym-based exercise was more costly compared with home-based exercise with telephone support when used as maintenance programs for adults with chronic health conditions: cost-effectiveness analysis of a randomised trial." Journal of Physiotherapy 64, no. 1 (2018): 48-54.
Wewege, M., R. Van Den Berg, R. E. Ward, and A. Keech. "The effects of high‐intensity interval training vs. moderate‐intensity continuous training on body composition in overweight and obese adults: a systematic review and meta‐analysis." Obesity Reviews 18, no. 6 (2017): 635-646.
Thomas, Michael H., and Steve P. Burns. "Increasing lean mass and strength: A comparison of high frequency strength training to lower frequency strength training." International journal of exercise science 9, no. 2 (2016): 159.
Bartolomei, Sandro, Giuseppe Grillone, Rocco Di Michele, and Matteo Cortesi. "A comparison between male and female athletes in relative strength and power performances." Journal of functional morphology and kinesiology 6, no. 1 (2021): 17.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Have you ever thought about the power of unity and resilience in the face of adversity? This episode, we're joined by the remarkable Oded Rahav. He's not just a long-distance swimmer but also an environmentalist passionately fighting against the severe shrinking of the Dead Sea. His organization, the Dead Sea Guardians, is a testament to his dedication to our planet's preservation. Oded's extraordinary journey is a symbol of unity, highlighting the need to band together and address urgent environmental crises.
Navigating through turbulent times isn't easy, and Oded knows this all too well. He takes us through his strategies for maintaining physical and emotional well-being, even when things get tough. From the importance of routines to the power of laughter, Oded's approach is both enlightening and uplifting. He emphasizes our connection with nature and insists that these challenging times can be a catalyst for positive change. His inspiring message reminds us of our individual responsibilities—if something's broken, it's on us to fix it.
But how do we stay positive when everything seems to be falling apart? Oded has some profound insights to share. He teaches us, and me, to trust in our shared humanity, to keep faith, and to promote understanding. He encourages outdoor activities, trying new recipes, and maintaining human connections—as a way to stay strong. I honestly experienced his words as a beacon of hope in these challenging times of war. So, tune in, and let's learn together on how to build resilience, promote positivity, and truly make a difference.
You can find the workouts and online community here: https://www.bodyholic.fit
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Music by Skilsel
Photo by Boris Kuznetz
This episode was recorded from Israel in the midst of the Swords of Iron War against Hamas - Hamas slaughtered 1300 people in Israel of different religions 9 Days Prior to recording the podcast
Ever faced a moment so challenging it seemed to leave imprints on your soul? We have, and we believe that it's time we talked about it. Join us for an enlightening conversation with our esteemed guest, Dr. Daniella Lang, a clinical psychologist who has dedicated her life to helping individuals and families navigate the complexities of trauma. Together, we delve straight into the crux of the matter, discussing the profound effects of trauma and techniques to cope in a world fraught with a constant barrage of distressing events.
In this episode, we take a deep breath and face our feelings. We explore the roller coaster of emotions trauma can trigger, and the physical reactions that often accompany them. In a world where stress is as regular as the morning coffee, self-care often takes the backseat. But not in this conversation. Dr. Lang guides us on creating a haven of safety for our feelings, and provides strategies to cope with trauma. Drawing from her extensive experience, she presents tailored plans for each individual's needs and emphasizes the importance of recognizing our stress levels.
In our discussion, we also focus on the connection of breath and movement through strength training, a technique Dr. Lang incorporates in her practice to assist individuals in distress. We dig deep into children's mental health, underlining the need for maintaining normalcy and structure during unsettling times. Throughout the episode, Dr. Lang provides precious resources on how to support those in distress, emphasizing the necessity for compassion and unity during trying times. So, brace yourself for an intense, insightful conversation that will leave you equipped with strategies and perspectives to navigate the stormy seas of trauma.
Resources:
General Child Trauma Resources
· Talking to Children about War
· Age-Related Reactions to a Traumatic Event
· Assisting Parents/Caregivers in Coping with Collective Trauma
· Talking to Children: When Scary Things Happen
· Talking to Teens: When Scary Things Happen
· Creating Supportive Environments: When Scary Things Happen
· After a Crisis: Helping Young Children Heal
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
How can we enhance emotional intelligence, develop empathy in our kids, and manage childhood anxiety in the digital age? Join us as we unravel these critical questions with our inspiring guest, Dr. Stephanie Bathurst, a licensed clinical marriage and family therapist and a board-certified clinical sexologist. Dr. Bathurst's enlightening perspective will not only spark thought-provoking conversations but will also empower parents navigating digital-era parenting.
We begin our conversation by exploring the importance of mental health in the post-pandemic era for parents and families. Delving further into the subject, we discuss the fundamentals of emotional and relationship intelligence in children's early development years and the role parents play in shaping these capacities. We also share some valuable insights into fostering a nurturing learning environment and the importance of modeling emotionally intelligent behavior. But, that’s not all. Learn how to strike a balance between digital interaction and face-to-face connections to nurture your child's emotional well-being and social skills.
As we navigate through the digital world, we also touch upon how to manage childhood anxiety and build resilience. Discover practical strategies such as vocal toning, box breathing, and accupressure tapping with the emotional freedom technique. We also present the concept of kintsugi as a metaphor for resilience and acceptance. The episode wraps up by highlighting the importance of clear communication and the need to express intentions in our fast-paced digital realm. Get ready for a deep, insightful conversation that challenges conventional wisdom and empowers you to take an active role in your child's emotional development.
Dr. Stephanie Bathurst, Ph.D, LCMFT is an expert Clinical Sexologist, Relationship Therapist and Holistic Healer who applies evidence-based techniques that blend holistic and traditional therapies. As a provider, she aims to secure attachment in relationships, unblock barriers in the 8 forms of intimacy and offer holistic approaches to mental health struggles. Acknowledging the heaviness in our world, Dr. Bathurst strives to lead unhappy partners toward better sex, effective communication and release of resentment so that together we can create a more loving, more stable connection. With her primary office in Oahu, HI, Dr. Bathurst offers Hawaiian couples retreats and online relationship programs for immersive healing, in addition to providing coaching to clients across the globe. Dr. Bathurst is the CEO of Bathurst Family Therapy, LLC. and has won numerous awards of excellence in her fields. Her integration of degrees in counseling and sexology with certifications as an Integrative Medicine Specialist for Mental Health and Pelvic Floor PFilates makes Dr. Bathurst a truly unparalleled provider in her fields.
Website: https://www.bathurstfamilytherapy.com/
Instagram: https://www.instagram.com/dr.stephanie.bathurst/
Linktree: https://linktr.ee/dr.bathurst
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Are you ready to unlock a new path to wellness and fulfillment? In this journey on Bodyholic with Di, we'll be unwrapping the ancient wisdom and modern practices of mindfulness. From its history to its power in today's fast-paced world, we'll explore the many ways mindfulness can help improve mental, emotional, and physical well-being. We'll discuss its role in stress reduction, anxiety management, emotional regulation, and cognitive function improvement.
But we're not stopping there! We'll also guide you on how to incorporate mindfulness into your everyday life. From focused breathing to mindful walks— we have a whole lot covered. We'll help you cultivate presence, acceptance, and connection, which are the core principles of mindfulness. Get ready to hit pause, tune into the present moment, and experience the world in its purest form.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
What if we told you that over 40-45% of children on the autism spectrum encounter some form of feeding selectivity? That's an astonishing fact and one that our esteemed guest, Dr. Pranali Hoyle, a board-certified behavior analyst, unpacks in great detail in our enlightening conversation. We delve into the often misunderstood realm of feeding and eating challenges for children with autism. Dr. Hoyle, with her wealth of knowledge and extensive experience, guides us through the complexities of these issues, bringing to light how they often manifest as early as 18 months to two years of age.
In this episode, we take an intense look at the links between autism and Obsessive Compulsive Disorder (OCD), a topic where Dr. Hoyle's expertise is invaluable. She elucidates how diagnosing autism in young children can be a challenge as symptoms often overlap with OCD. The discussion also veers towards the unique social aspects of food and how they can pose difficulties for children on the spectrum. Dr. Hoyle offers insights on supporting these kids successfully in varied settings, something that parents, caregivers, and professionals will find incredibly beneficial.
Navigating through feeding challenges with your child can be daunting. But with Dr. Hoyle's guidance on identifying a child's preferences, using positive reinforcement, and systematic exposure, it becomes less intimidating. She emphasizes the vital role parents play in this process and offers some brilliant strategies for their support. We also explore the critical importance of early intervention in addressing feeding issues, the role of our five senses in feeding, and the necessity of finding the right professional for your child. This episode is a treasure trove of information, sure to broaden your understanding of autism and feeding challenges, and leave you better equipped to handle them.
Neurodiversity of Northeast - pranalihoyle@gmail.com
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Music by Skilsel
Photo by Boris Kuznetz
Can you imagine reclaiming your life from the clutches of multiple sclerosis? Our guest for today's episode, Parmjit Kaur, did just that through an innovative treatment known as HSCT (hematopoietic stem cell transplantation). As an entrepreneur and executive vice president at PMI Southern Nevada chapter, Parmjit bravely combatted MS, and her inspiring story serves as a beacon of hope for others enduring this challenging journey.
Paramjit opens up about her courageous adventure to Mexico, where she underwent HSCT. She vividly narrates her experience of the 28-day stay, the side effects, and the financial aspects of the treatment. Moreover, she enlightens us about the process of applying for a clinical trial at Northwestern University Hospital, and why she ultimately opted for Mexico. An enlightening discussion unfolds around HSCT, revealing its mechanism of resetting the immune system of MS patients and the promising results it has shown.
As we venture deeper into the conversation, the future of MS treatment with HSCT comes into focus. Parmjit talks about its potential FDA approval, its effectiveness compared to traditional MS drugs, and its growing global acceptance. Lastly, she underscores the importance of consulting both a neurologist and hematologist for the best treatment outcome. With a heart full of passion and mission to make HSCT an FDA approved treatment, Paramjit invites listeners to connect with her via social media platforms. Tune into this episode and witness the remarkable tenacity of the human spirit to overcome adversity.
Reach out to Parmjit
https://www.linkedin.com/in/pamkaur1/
https://www.instagram.com/stemcells_n_dumbbells/
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Uncover the secrets of your DNA with us! This episode unravels the mysteries of the Biosynergy DNA kit, and me... with our special guest, Daniel Herman, the founder of Biosynergy. We'll be revealing my personal results, live, helping you understand the potential of DNA testing for your health and fitness journey.
We dive into the thick of things, exploring everything from gut health to muscle health using the Biosynergy DNA kit. You'll get firsthand insights as we identify my risks for vitamin D deficiency, folate deficiency, and omega-3 deficiency. We even explore my sensitivity to caffeine, genetic bone mineral density, and potential stress-induced physical outcomes. It's not doom and gloom though, as we also discuss how importantly positive lokking into my DNA profile and how this knowledge can benefit my fitness regimen.
Lastly, we delve into the benefits of personalized DNA testing and how it can shape your diet and fitness plan. Discover how you can calculate your ideal caloric intake, determine how stress may be affecting your sleep, and much more. You’ll also learn how to navigate the Biosynergy app to understand your results and recommendations. Don't miss out on this enlightening episode as we unbox the potential of DNA testing for a more robust and healthier body.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Join us as we venture into the captivating realm of neurorehabilitation with our esteemed guest, Karl Sterling, a leading neurorehabilitation specialist and NASM master trainer.
Journey with us as we tackle the fascinating concept of bottom-up training, shedding light on the crucial role of the skin on the soles of our feet. This densely populated area is not just for standing on but plays a vital role in our neurological function. Karl manifests how our daily choices, as simple as our shoes and socks, could potentially inhibit this critical process. As we move on, we delve deeper into the realm of mindful movement, exploring how this powerful tool can manage neurodegeneration in the brain and nervous system. We highlight the potential of top-down training to enhance reaction time, boost cognitive speed, and improve memory retention.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
If you've ever wondered about the misconceptions surrounding nutrition, this episode is a must-listen. Our guest, registered dietitian and NutRatio founder, Omri Porat, spills the beans on some dangerously misleading myths about nutrition. His insights are not just informative but empowering, as he underscores how his groundbreaking software aids dietitians by ensuring precise assessments when diagnosing patients and calculating daily energy expenditure.
Weight loss goals can be elusive, especially if you're not equipped with the right knowledge. Omri illuminates the importance of consulting professionals when embarking on this journey. We chat about the perils of extreme diets, and the significance of correctly calculating energy expenditure and nutritional intake. We also explore the body's use of muscle mass for energy and the consequences of not providing your body with the right quantity and quality of food.
This episode is packed with powerful insights that will leave you feeling enlightened and inspired. Tune in!
You can find the workouts and online community here: https://www.bodyholic.fit
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Music by Skilsel
Photo by Boris Kuznetz
Sarah Wali has dedicated her life to the intersection of entrepreneurship, science and social impact. With a Masters's Degree in Molecular Biotechnology, she is one of the Co-Founders of BugSense Diagnostics. From the early stages of the project, together with her team, Sarah played a pivotal role in shaping the concept of the BugSense test for detecting urinary tract infections on paper base.
You can find the workouts and online community here: https://www.bodyholic.fit
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Music by Skilsel
Photo by Boris Kuznetz
Today we have the second appearance of the clinical dietitian and microbiome scientist, Ayelet Gur Arie. This episode is complex - we touch on the connection between our weight and microbiome - tools we need in order to support our gut health and how we can support our children’s gut health, and in turn, their overall wellbeing. I think everyone can highly benefit from this conversation… If I am being really honest, I think every parent may want to consider listening closely to Ayelet’s advice.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Today’s guest is Marius Neugschwender, the CTO of an incredible German company called Noxon. Marius is a truly passionate physicist, founder and scientist in the field of printed biosensors. His office and laboratories are located in Munich. He is currently involved in helping to make conventional, but impractical measurements better and more user-friendly, by combining the exciting properties of printed electronics, such as stretchability and washability with the potential of medical graded measurement methods. His main focus is on musculoskeletal disorders and electromyography.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
**Patrick Herzog is a German military veteran and following his military service became a qualified sports scientist, functional therapist and personal trainer. He runs his own personal training studio, is head of education for Flexvit and, as you will hear in just a moment directly from him, he has accumulated vast and widespread experience in functional training, educating and developing functional training equipment. A quick heads up - the youtube version does not have a crystal clear video unfortunately but I still think it is very much worth watching because Patrick does in fact demonstrate several exercises - you will still greatly benefit from the audio version.
https://flexvit.band/en/patband-strong-by-flexvit/**
You can find the workouts and online community here: https://www.bodyholic.fit
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Music by Skilsel
Photo by Boris Kuznetz
Karl Sterling is a neuro-rehabilitation specialist and NASM Master Trainer based in Syracuse, New York, and is the creator of the Parkinson’s Regeneration Training ® and NeuroMotor Training ® education programs.
While his extensive experience as a rehabilitation specialist includes working with a variety of populations, he primarily specializes in working with clients who have movement disorders such as Parkinson’s disease, MSA (Multiple System Atrophy), MS, Charcot-Marie-Tooth, Alzheimer’s, Epilepsy, Autism, and more.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Today's guest is the daughter of an international lawyer and high-powered Kenyan diplomat, Dr Noreen Nguru, MBBS, BSC (Hons) spent her childhood traveling the globe, she attributes her avid passion for travel to being a global citizen during those formative years.
After graduating medical school and chartering a dynamic portfolio career, she gained accreditations as a Cognitive Behaviour Life Coach and Wellness Travel Consultant, combining these unique skill sets in 2022 to officially launch What The Doctor Recommends, the world’s first doctor-led travel consultancy prescribing wellness travel to reduce the rising rates of stress and burnout in the global workforce.
As a recent recipient of the Outstanding Leadership Award in 2022 and shortlisted finalist at the TTG Luxury Travel Awards in 2023,Dr. Nguru is widely regarded as one of the world’s foremost advocates for workplace wellbeing and the emerging therapeutic benefits of travel for holistic wellbeing.
Before we begin, I would like to give you a quick heads up - the youtube version has delays on my part of the video, luckily - Dr. Nguru came through loud and clear and the audio is great, so kickback and enjoy this very delightful and insightful discussion.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
About Daniel Herman and Bio-Synergy:
https://www.bio-synergy.uk/meet-the-founder/
Guides https://www.bio-synergy.uk/guides/
DNA https://www.bio-synergy.uk/product-category/dna/
Active Woman https://www.bio-synergy.uk/product-category/active-woman/
Creatine Plus https://www.bio-synergy.uk/product/bio-synergy-creatine-plus-phase-1-2/
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
In this episode we delve into the essential topic of work-life balance and explore the significance of preventing burnout. However, we also explore the concept of work-life blending and discuss how it is reshaping the traditional boundaries between our professional and personal lives.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Today’s guest is a clinical dietitian and microbiome scientist. Ayelet Gur Arie is on a mission to increase awareness so we can make our gut microbiome high quality to better our health. She lectures all over and is super passionate about it… which is why I loved every minute of the conversation, aside from the topic being super interesting.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
Sit back, take it all in and enjoy the beautiful discussion with 2 people who are actively making the world a better place!
Established in 2017 and headquartered in Bangalore, India, The Able Mind [a brand owned by DeStress Holistic Health Pvt. Ltd.] is a platform that facilitates and supports clients across the globe, with proactive & positive mental health support services online. We are a healthcare start-up certified, in March 2022, by the Department for Promotion of Industry & Internal Trade, Ministry of Commerce & Industry, Govt. of India.
The Founders Rohini and Rajeev have always been in awe of the incredible potential of the human mind to grow and improve continuously. They have consistently re-imagined mental health care as a proactive effort that combines irreplaceable human expertise and compassion with the best of technology as a way to reach out to people and prevent them from feeling despondent… ( and why not? Isn't prevention always considered to be better than cure?). We have built a stellar team of psychologists, counselors, psychiatric social workers, mental health advocates all of whom are passionate about proactive and positive psychological practices, collaborative care and holistic health, bringing to the table their vast experiences across various domains.
Rohini Kesavan Rajeev
Founder & Chief Practice Officer, The Able Mind
Rohini has over two decades of experience in the field of professional mental health as a psychotherapist, marriage counsellor & mental wellness coach; she is an international affiliate member of the American Psychological Association, sits on the board of management of India’s first NGO- Medico Pastoral Association and is currently also pursuing her PhD.
Rajeev Vijayan
Co Founder and CEO, The Able Mind
Rajeev has a rich experience of over 24+years in IT, working with global companies in leadership roles ; leading highly successful businesses and delivering technology implementation for Fortune 500 customers across the world. While working with government clients he developed solutions used by citizens across the world all the while thinking about how he could make a difference and enrich the lives of all Indians who deal with daily stressors in their personal and professional lives.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
A Few Words about Mental Health and Physical Exercise with a strong focus on endorphins as well as tips and tools to get those endorphins going asap.
References:
- Boecker, Henning, Till Sprenger, Mary E. Spilker, Gjermund Henriksen, Marcus Koppenhoefer, Klaus J. Wagner, Michael Valet, Achim Berthele, and Thomas R. Tolle. "The runner's high: opioidergic mechanisms in the human brain." Cerebral cortex 18, no. 11 (2008): 2523-2531.
- Martinsen, Egil W., Asle Hoffart, and Øyvind Solberg. "Comparing aerobic with nonaerobic forms of exercise in the treatment of clinical depression: a randomized trial." Comprehensive psychiatry 30, no. 4 (1989): 324-331.
- Schwarz, Lothar, and Wilfried Kindermann. "Changes in β-endorphin levels in response to aerobic and anaerobic exercise." Sports medicine 13 (1992): 25-36.
- Hughes, Luke, and Stephen David Patterson. "The effect of blood flow restriction exercise on exercise-induced hypoalgesia and endogenous opioid and endocannabinoid mechanisms of pain modulation." Journal of Applied Physiology 128, no. 4 (2020): 914-924.
- Garnefski, Nadia, Jeroen Legerstee, Vivian Kraaij, Tessa van Den Kommer, and J. A. N. Teerds. "Cognitive coping strategies and symptoms of depression and anxiety: A comparison between adolescents and adults." Journal of adolescence 25, no. 6 (2002): 603-611.
- Henderson, A. S., A. F. Jorm, A. E. Korten, P. Jacomb, H. Christensen, and B. Rodgers. "Symptoms of depression and anxiety during adult life: evidence for a decline in prevalence with age." Psychological medicine 28, no. 6 (1998): 1321-1328.
- Taylor, C. Barr, James F. Sallis, and Richard Needle. "The relation of physical activity and exercise to mental health." Public health reports 100, no. 2 (1985): 195.
- Oppizzi, Lauren M., and Reba Umberger. "The effect of physical activity on PTSD." Issues in mental health nursing 39, no. 2 (2018): 179-187.
- Paluska, Scott A., and Thomas L. Schwenk. "Physical activity and mental health: current concepts." Sports medicine 29 (2000): 167-180.
- Carek, Peter J., Sarah E. Laibstain, and Stephen M. Carek. "Exercise for the treatment of depression and anxiety." The international journal of psychiatry in medicine 41, no. 1 (2011): 15-28.
- Paolucci, Emily M., Dessi Loukov, Dawn ME Bowdish, and Jennifer J. Heisz. "Exercise reduces depression and inflammation but intensity matters." Biological psychology 133 (2018): 79-84.
- Hand, Gregory A., G. William Lyerly, Jason R. Jaggers, and Wesley D. Dudgeon. "Impact of aerobic and resistance exercise on the health of HIV-infected persons." American journal of lifestyle medicine 3, no. 6 (2009): 489-499.
You can find the workouts and online community here: https://www.bodyholic.fit
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Music by Skilsel
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Paul Long describes New Way Forward as Paul Long’s life version 4.0.
V.1 Youth and third generation storyteller. Grew up in the news business (father & grandfather).
V.2 Award-winning major market television news reporter, anchor, weatherman and special projects producer.
V.3 Emmy award winning Content Creator for www.paullongproductions.com. Created and produced just about every kind of film and video (short of a motion picture) you can think of for major companies. Emmy for Best Documentary A Passing of the Torch.
V.4 New Way Forward is Paul’snew way forward. Bringing to bear all his experience, skill and talent as well as what he has learned himself and from thought leaders over the past 15 years on what it takes to live a life with joy, purpose, passion and income.
Paul lives with his college girlfriend/soul mate. Together they raised two exceptional sons.
References:
Hellhammer, Dirk, and Juliane Hellhammer, eds. Stress: the brain-body connection. Karger Medical and Scientific Publishers, 2008.
Antonovsky, Aaron. "The structure and properties of the sense of coherence scale." Social science & medicine 36, no. 6 (1993): 725-733.
Windsor, Tim D., Rachel G. Curtis, and Mary A. Luszcz. "Sense of purpose as a psychological resource for aging well." Developmental psychology 51, no. 7 (2015): 975.
Aschbacher, Kirstin, Aoife O’Donovan, Owen M. Wolkowitz, Firdaus S. Dhabhar, Yali Su, and Elissa Epel. "Good stress, bad stress and oxidative stress: insights from anticipatory cortisol reactivity." Psychoneuroendocrinology 38, no. 9 (2013): 1698-1708.
Begley, Sharon. The plastic mind. Hachette UK, 2012.
Pauwels, Lisa, Sima Chalavi, and Stephan P. Swinnen. "Aging and brain plasticity." Aging (albany NY) 10, no. 8 (2018): 1789.
Cohen, Haim Y., Christine Miller, Kevin J. Bitterman, Nathan R. Wall, Brian Hekking, Benedikt Kessler, Konrad T. Howitz, Myriam Gorospe, Rafael De Cabo, and David A. Sinclair. "Calorie restriction promotes mammalian cell survival by inducing the SIRT1 deacetylase." science 305, no. 5682 (2004): 390-392.
Weil, Andrew. "Three breathing exercises." DrWeil. com (2017).
Clemente, Jose C., Julia Manasson, and Jose U. Scher. "The role of the gut microbiome in systemic inflammatory disease." Bmj 360 (2018).
Reilly, Norelle R. "The gluten-free diet: recognizing fact, fiction, and fad." The Journal of pediatrics 175 (2016): 206-210.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
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Liudmila Schafer, MD coined the term Organic Bravery and on today's episode, she explains it to us. We discuss Dr. Schafer's insight and experience that sparked the term and the, BRAVE, model for coping with unexpected situations. We also discuss the practical, BRAVE, tools and how they can be implemented on the individual, organizational and societal level.
References:
Liudmila N. Schafer, MD on Organic Bravery, TEDx https://www.youtube.com/watch?v=3shqwlwvkpo
Madden, Kelley S., Jan A. Moynihan, Gary J. Brenner, Suzanne Y. Felten, David L. Felten, and Shmuel Livnat. "Sympathetic nervous system modulation of the immune system. III. Alterations in T and B cell proliferation and differentiation in vitro following chemical sympathectomy." Journal of neuroimmunology 49, no. 1-2 (1994): 77-87.
Shumyatsky, Gleb P., Gaël Malleret, Ryong-Moon Shin, Shuichi Takizawa, Keith Tully, Evgeny Tsvetkov, Stanislav S. Zakharenko et al. "Stathmin, a gene enriched in the amygdala, controls both learned and innate fear." Cell 123, no. 4 (2005): 697-709.
Morantz-Sanchez, Regina. "Feminist theory and historical practice: Rereading Elizabeth Blackwell." History and Theory (1992): 51-69.
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Music by Skilsel
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Referenced links:
The impact of ageism on health and health care: A research roundup and explainerAllegations In Lawsuit Against Mattel Exemplify Ageism At Its WorstWorkplace Age Discrimination Still Flourishes in AmericaMadonna Blames ‘Ageism & Misogyny’ for Backlash About Her Appearance at 2023 Grammys
Transcript
Hello, and welcome to Bodyholic with Di . This is episode number 10. . My name is Di Katz Shachar and I am a public health promoter. I've obtained my MPH from Tel Aviv University on the research track, and I am a fitness trainer with over 17 years of experience and specializations in corrective exercise, women's fitness and Pilates.
I am also the founder and trainer of Bodyholic, the global health and Fitness platform and community, and I'm the author of the book, rip It Up For Good. This podcast is a part of my effort and mission as a public health professional because I believe that real science-based information and knowledge is power.
And my job in this life is to empower you. I want you to have high and sustained energy throughout the day, and I want you to feel better than you have ever felt before, during, and after your workouts, in and out of your clothing. And not only physic. But mentally and emotionally as well. I just wanna make a quick note about my sinuses and how blocked they are.
So it took me a while to record today's episode, but I'm getting better and so it's important that I record recorded, cuz today's episode is essentially the opening episode of a longevity series. What you can expect from today's episode is the unfolding of the topic of ageism, which is extremely important as I see it.
It makes my heart race and skyrocket because our population is getting older and older, and as we live longer and longer, I cannot accept the dismissal of millions of people from. , which both doesn't make sense on an economical level. And I mean, not putting to use experienced people who have over a decade, perhaps two decades ahead of them, rather than have them live off social security and pensions.
Okay. But also it is extremely harmful to their health and well, I also discuss the Madonna aspect of this past week and her face, but please be patient until later in the episode to hear my take on it. And just before we dive in, I wanna ask you how your training is going. What does it look like right now?
Do you work out in a gym? Do you train with a personal trainer? Do you do group fitness in a studio? Or are you like me? Which means you like to work out hyper-focused in the privacy of your own living room with minimal equipment. So personally, before I started Body Holic, I, I did not even think about what I was going to wear.
It was just all about getting the workout. And training super hard, super focused. So I mean, it was to the point where I was usually in my underwear. Now the only thing that has actually changed is that I'm slightly more clothed, but I do stick very, very closely to my schedule and I waste no extra time in the.
and I have now opened my training up to the public, so it's totally
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**In previous episodes, we have discussed the complex anatomy of the muscle. We also discussed Satellite cells and how they are actually a great contributor to muscle hypertrophy and we mentioned the three primary types of hypertrophy defined in the literature are myofibrillar, sarcoplasmic, and connective tissue hypertrophy. Today we will discuss connective tissue hypertrophy.
References**
- Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.
- Haun, C. T., Vann, C. G., Roberts, B. M., Vigotsky, A. D., Schoenfeld, B. J., & Roberts, M. D. (2019). A Critical Evaluation of the Biological Construct Skeletal Muscle Hypertrophy: Size Matters but So Does the Measurement. Frontiers in physiology, 10, 247.
- Haun, C. T., Vann, C. G., Osburn, S. C., Mumford, P. W., Roberson, P. A., Romero, M. A., Fox, C. D., Johnson, C. A., Parry, H. A., Kavazis, A. N., Moon, J. R., Badisa, V., Mwashote, B. M., Ibeanusi, V., Young, K. C., & Roberts, M. D. (2019). Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy. PloS one, 14(6), e0215267.
- Roberts, M. D., Haun, C. T., Vann, C. G., Osburn, S. C., & Young, K. C. (2020). Sarcoplasmic hypertrophy in skeletal muscle: A scientific “unicorn” or resistance training adaptation?. Frontiers in Physiology, 11, 816.
- Kjaer M. (2004). Role of extracellular matrix in adaptation of tendon and skeletal muscle to mechanical loading.Physiological reviews, 84(2), 649–698.
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As owner and founder of Eastern PA’s #1 meal prep company Fit AF, and the highly sought out weight loss program Fit AF Nutrition Coaching, Jordan went from struggling with substance abuse to becoming a sought out professional in the health, weight loss and performance feilds.Today aside from running Fit AF Nutrition he supports, coaches, and teaches hundreds of men and women to create measurable results in their health, energy, and body composition
The discussion you are about to listen to is going to be so worth it and here is why: you will receive advice from an extremely skilled fitness professional regarding training variables manipulation, progressive overloading in general - but we actually really get into the nitty gritty of it - which is always welcomed on the podcast.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
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References:
- Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.
- Haun, C. T., Vann, C. G., Roberts, B. M., Vigotsky, A. D., Schoenfeld, B. J., & Roberts, M. D. (2019). A Critical Evaluation of the Biological Construct Skeletal Muscle Hypertrophy: Size Matters but So Does the Measurement. Frontiers in physiology, 10, 247.
- Haun, C. T., Vann, C. G., Osburn, S. C., Mumford, P. W., Roberson, P. A., Romero, M. A., Fox, C. D., Johnson, C. A., Parry, H. A., Kavazis, A. N., Moon, J. R., Badisa, V., Mwashote, B. M., Ibeanusi, V., Young, K. C., & Roberts, M. D. (2019). Muscle fiber hypertrophy in response to 6 weeks of high-volume resistance training in trained young men is largely attributed to sarcoplasmic hypertrophy. PloS one, 14(6), e0215267.
- Roberts, M. D., Haun, C. T., Vann, C. G., Osburn, S. C., & Young, K. C. (2020). Sarcoplasmic hypertrophy in skeletal muscle: A scientific “unicorn” or resistance training adaptation?. Frontiers in Physiology, 11, 816.
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
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Virginia Kinkel is the co-owner and founder of Bodymass Gym & Bodymass Composition Testing. Growing up as a competitive gymnast outside of Boston, and transitioning into the sport of Bodybuilding as an adult Virginia combines her education and personal passion for fitness and brings that to the forefront of Bodymass. While she loves helping anyone on their fitness journey, she has a particular affinity for women who are beginning their strength training journey, have the goal of improving Body Composition and pregnant & postpartum women who are navigating a new chapter in life.
www.bodymasscompositiontesting.com
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**Today’s episode is all about muscle growth, hypertrophy. We are actually going to get really technical, super scientific but very basic to the understanding of increasing real strength.
Reference:**The mechanisms of muscle hypertrophy and their application to resistance training. BJ Schoenfeld - The Journal of Strength & Conditioning Research, 2010
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following Bodyholic on Instagram for more information.
Music by Skilsel
Photo by Boris Kuznetz
“How many calories should I eat a day?” is a question I get asked, I am thinking, more often than any other question. The thing is, it is actually a much more complicated question than one might think… or, rather, it is a complicated answer. It all revolves around your goals, essentially: Are you looking to build muscle, lean out and lose body fat? Are you just curious about calories because you're looking to maintain your physique and weight as is?
Activity Level | Example | Multiplier
Sedentary | little to no exercise + work a desk job | 1.2
Lightly Active | light exercise 1-3 days / week | 1.375
Moderately Active | moderate exercise 3-5 days / week | 1.55
Very Active | heavy exercise 6-7 days / week | 1.725
Extremely Active | very heavy exercise, hard labor job, training 2x / day) | 1.9
References and Sources
Dietary Guidelines for Americans (USDA) https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf
Cava, Edda, Nai Chien Yeat, and Bettina Mittendorfer. "Preserving healthy muscle during weight loss." Advances in nutrition 8.3 (2017): 511-519.
Calbet, Jose AL, et al. "Exercise preserves lean mass and performance during severe energy deficit: the role of exercise volume and dietary protein content." Frontiers in physiology 8 (2017): 483.
You can find the workouts and online community here: https://www.bodyholic.fit
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Tappy, L. (1996). Thermic effect of food and sympathetic nervous system activity in humans. Reproduction, Nutrition, Development, 36(4), 391–397. http://www.ncbi.nlm.nih.gov/pubmed/8878356/
You can find the workouts and online community here: https://www.bodyholic.fit
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