243 What’s the minimum exercise amount for optimum health?
The Body Nerd Show
Do you need hours at the gym for it to count? Nope! In today’s episode, I’m breaking down exactly how much movement it really takes to support your health… according to science, not social media. Whether you're struggling to stay consistent or just want to know what the bare minimum is (and why it’s enough), I’ve got you covered with today’s episode. You’ll learn: How much you have to workout for it to “count” If weekend-only workouts can still improve your health What the CDC and NHS say about minimum activity (and how to make it work for you) Simple mindset shifts that...
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242 Why Pain Isn’t Always the Problem with Dr. Tawny Kross, DPT
The Body Nerd Show
If you’ve ever dealt with chronic pain or injuries, you know the journey to healing doesn’t always feel linear. Some days, it’s one step forward… and others feel like you’ve taken four steps back. But what if the marker of progress isn’t pain? What if progress looks more like rebuilding trust in your body... …creating a sense of safety in how you move... …and learning how to listen without fear or frustration? In this episode, I’m joined by chronic pain specialist and physical therapist Dr. Tawny Kross - and she shares why pain isn’t always a sign of damage and why your...
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241 Is Pain Just Part of Aging? Busting Fitness Myths That Keep You Stuck with Dana Jones
The Body Nerd Show
Does having an injury or pain mean you need to stop moving? In this episode of The Body Nerd Show, I’m joined by Dana Jones, host of The Pain Free Athlete Podcast, for a myth-busting conversation about pain, injury, and movement. Together, we debunk some of the most common and harmful fitness myths that keep you stuck. If you’ve ever wondered what to do when you’re in pain, why rest isn’t always the best solution, or how to stay active safely, this episode is for you. Dana and I also dive into the mindset shifts that help you navigate workouts and life — even when you’re in pain....
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240 Effective Habits to Reduce Inflammation and Boost Energy with Dr. Amy Behimer
The Body Nerd Show
If you're living with an autoimmune condition or managing chronic inflammation, building sustainable habits can feel overwhelming. But what if you could feel better by doing less, not more? This week on The Body Nerd Show, I’m joined by Dr. Amy Behimer, PharmD, NBC-HWC - a board-certified health and wellness coach, pharmacist, and the creator of The Habit Hub for Autoimmune Health™. Diagnosed with MS in 2012, Amy blends her personal journey with professional expertise to help others feel better through feel-good habits - without falling into the trap of perfectionism. Whether you’re...
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239 Living with Hypermobility with Dr. Melissa Koehl, PT, DPT
The Body Nerd Show
What if your flexibility is actually causing your pain? Hypermobility is more than just being bendy - it’s a connective tissue condition that can affect your joints, your gut, your nervous system, and more. I just thought it was totally normal to be able to hyperextended my knees 🙊 In this episode of The Body Nerd Show, I’m joined by physical therapist and movement specialist Dr. Melissa Koehl, who shares her personal and professional experience with hypermobility. From a career-ending injury as a competitive gymnast to developing her own method for managing pain and building strength,...
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238 Wellness on the Road with Hope Zvara
The Body Nerd Show
Sitting too much is wrecking your body, but what if you could sneak in movement while stuck in the car? Whether you're commuting to work, driving the kids around, or just sitting at your desk, too much sitting can lead to stiff joints, back pain, and tight hips. But you don’t need a full workout to feel better. Movement snacks (small, intentional movements throughout the day) can be more beneficial than a full length workout - especially if keeping it simple means you actually do it! In this episode of The Body Nerd Show, I sit down with Hope Zvara, founder of Mother Trucker Yoga®, to talk...
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237 I’m back! Grief and other things.
The Body Nerd Show
The Body Nerd Show is officially back! And today’s episode is a little different. Instead of talking about how to move better, we’re talking about grief. Because grief isn’t just losing someone you love - it’s forced change of any kind. The loss of a job, a friendship, a relationship, or even just life not turning out the way you expected. And for the last year, I’ve been deep in it. Losing my dad in August completely changed my life. So in today’s episode, I’m sharing where I’ve been, what’s next for the show, and how we can navigate grief (of all kinds) together. Thanks for...
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236 Reversing Histamine Intolerance with Dr. Meg Mill
The Body Nerd Show
As someone who is currently diving deep into all things gut health-related, I am really excited to invite Dr. Meg Mill on today’s episode. Dr. Meg is a Functional Medicine Practitioner, author and speaker and you might remember her from . So when she reached out about today’s topic, I was instantly interested. Especially because symptoms of mast cell activation can impact the skin with hives, rashes, or itching, the GI tract with diarrhea, bloating, nausea, and general body symptoms like fatigue, brain fog, coughing, and inflammation. Basically, it’s a lot. So if you’re someone who...
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235 Ozempic, Wegovy and Understanding Weight Science with Ragen Chastain
The Body Nerd Show
Today I’m joined by Ragen Chastain - a remarkable speaker, writer, and thought leader in weight science, weight stigma, and health. With all the talk about Ozempic and Wegovy, I knew we needed to do a deep dive here on the Body Nerd Show Podcast and have an expert to guide us through. And Ragen 100% delivered on both fronts. Whether you're curious about these medications, interested in weight science, or simply looking to expand your knowledge, this episode offers valuable insights and perspectives. As I've said on the show time and time again - my goal is to provide...
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234 You Don’t Need to Lose Weight to Get Out of Pain
The Body Nerd Show
Would it surprise you to know that you don’t need to lose weight to get out of pain? I frequently get messages that include something along the lines of “I know I need to lose weight but…” which breaks my heart because I believe that life without pain is possible for everyone - no matter what your body looks like or feels like right now. We’ve been sold this idea that the pain in our joints is directly related to body mass. But time and time again - the research does not find this to be true. You don’t need to lose weight to get out of pain. And the idea that some amount of pain is...
info_outlineDiscover the secrets of snoring and how to find relief in this episode. Did you know that 45% of adults snore occasionally, while 25% snore regularly?
Whether you're the snorer or sleep beside one, snoring can be more than just noise. It can disrupt your sleep, leaving you groggy, with a dry mouth, or a sore neck.
So whether you’re the snore-er or sleep next to someone who does, today’s episode is for you.
In this episode you’ll learn:
- Common causes of snoring
- How jaw position and neck position (and pain) are related
- And simple exercises for the tongue and face that will help manage snoring
All the links:
- Easy massage for jaw pain (no equipment needed) (AE Wellness YouTube)
- Jaw Pain Self-Care Guide
- Mouth taping for sleep: A TikTok trend with merit (Dentistry IQ)
- Mouth and Throat Exercises to Help Stop Snoring (Sleep Foundation)
- Smartphone-based delivery of oropharyngeal exercises for treatment of snoring: a randomized controlled trial (Sleep and Breathing)
- Effects of Oropharyngeal Exercises on Snoring (American College of Chest Physicians)
- Clinical Implications of Mandible and Neck Measurements in Non-Obese Asian Snorers (Clinical and Experimental Ororhinolaryngology)
- 30 days to more strength + flexibility with the Mobility Mastery Toolkit
- Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
- www.aewellness.com/podcast - Show notes, links and more.
- Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
- Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
- TikTok @ aewellness
- Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
- 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co