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...
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233 Osteoporosis and Building Stronger Bones with Sarah Court
The Body Nerd Show
More than 50 million people in the U.S. live with osteoporosis, a bone disease that leads to a decrease in the structure and strength of bone. But what if I told you that the best way to rebuild bone strength doesn’t require any pharmaceuticals? Because it might surprise you to know that osteopenia isn't the same as osteoporosis. But should we be treating them differently? In today’s episode, I’m joined by physical therapist (and my hiking partner), Dr. Sarah Court (), and she’s sharing her best tips to improve bone density, the difference between osteoporosis and osteopenia, why...
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232 Why I (still) Don’t Drink Coffee
The Body Nerd Show
Do you drink coffee? When I posted the video "Why I Quit Caffeine (and you should too!!)" on YouTube in 2017, I quickly realized just how passionate folks are about their coffee rituals. Fast forward to 2024 - and I still don't drink coffee. Not a drop. Not even in ice cream! But I'm not entirely anti-caffeine. I do, however, still have a cup of tea every morning, but I tread carefully because too much caffeine turns me into the Energizer Bunny with insomnia. Many of my experiments start with a curious "I wonder what would happen if…" and giving up coffee was no exception. The result? No...
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231 Debunking Fitness Myths with Michael Ulloa
The Body Nerd Show
The internet is filled with fitness myths that promise quick fixes and magical solutions. From the carnivore diet to the “best exercise to make shredded abs!” - there’s a lot of 💩 out there. So when UK-based Michael Ulloa (@michaelulloapt) came through my feed calling out lies on the internet - I knew I wanted to be friends and have him on the show. Michael is a personal trainer and performance nutritionist with a unique talent for making health advice accessible and empowering for everyone, regardless of their fitness background. And while we could have gone through the myths line by...
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230 Back Pain Recovery (without Surgery!)
The Body Nerd Show
Unlock the secrets to a pain-free life - recent research reveals that retraining your brain is the key to saying goodbye to chronic back pain without surgery. But is life without pain possible? Even if you have an x-ray or MRI that says the only fix is surgical? Here's a revelation: MRI studies on people without back pain consistently reveal a significant percentage with disc issues but zero pain. This challenges the idea that disc issues are always correlated with pain. And I know this goes against what most of us have been told about back pain — which is precisely why I recorded this...
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229 Building Sustainable Strength with Allison Tenney
The Body Nerd Show
If you’re ready to get started with weights or redefine your relationship with strength training — today’s episode is for you. I’m joined by the incredible Allison Tenney (). As a former D1 Athlete and Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association, Allison totally gets the “all or nothing” mentality that so often sabotages our progress (especially when you’re an overachiever perfectionist like me!). And while I thought this would be a conversation on how to get started with strength training (which it is), we go so much...
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228 How Collagen Powder Works
The Body Nerd Show
Are you curious about collagen powder and whether it lives up to the hype? In this week’s episode of the Body Nerd Show, we’re diving deep into the world of collagen, including exploring what it is, the various types, and most importantly the science behind collagen supplementation. How much should you take if you want to reduce joint pain? Or reduce aging? I’ll be honest - I went into this knowing that collagen works but was really surprised at all the ways research has found it helps! But it makes sense when you consider that collagen makes up 25% of all protein in your body. I’m all...
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227 How Graston, Tissue Scraping, and IATSM Works
The Body Nerd Show
Has your physical therapist or chiropractor used a stainless steel tool to work on your persistent knots? If so, you've experienced Graston therapy. The Graston Technique is a type of instrument-assisted soft tissue mobilization (IATSM), which research has shown to be effective in improving range of motion and reducing pain. Personally, I've never been a big fan of hard tools, especially if they cause bruising, but this is where things can get confusing. In many Eastern medicine techniques (gua sha, cupping, etc.), bruising is the goal and is seen as a sign of healing. So is Graston just a...
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226 Can Blue Light Blocker Glasses Prevent Migraines?
The Body Nerd Show
Can blue light blocking glasses help prevent migraines? For many people who suffer from migraines, sensitivity to light (aka photophobia) is a debilitating piece of the migraine experience. To answer this question, we have to understand a little bit more about how your eyes work, the role blue light plays, and the nerdiest of nerdy cells in your eye - ipRGCs. While the science might not have definitive proof on blue light blockers and migraines, I know there are many people who have found blue light-coated lenses to be super helpful. But do they actually work and are they worth it? So whether...
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225 Using Mouth Tape for Better Breathing
The Body Nerd Show
Have you ever heard of "mouth taping"? Wondering if it's the real deal? Does it actually work? As a Body Nerd Show listener, you might remember previous episodes I’ve done on breathing, including episode 140 with renowned breathing expert Patrick McKeown. Now, as much as I love sharing only what I've personally tried and tested, let's give credit to my husband for this one. His venture into mouth taping gave me a first-hand account of how it can decrease snoring and improve energy throughout the day. So, here's the big question: Does science back this up? Should we all be taping our mouth...
info_outlineGetting 10,000 steps a day is not as hard as you might think it is - and it may be the key to having better moods and energy levels!
On this episode, you’ll learn why 10k steps is the default minimum for most exercise trackers, why I love FitBit, and how a simple leaderboard turned me into a competitive walking monster.
All the links:
- Body Nerd Garage in LA, October 2019
- Movement Mavens framework
- Join the Pain-Free. Every Day. FB community
- Come hang out with me on Instagram
- Download a free plan with 9 simple things to soothe yourself when you’re in pain