The Body Nerd Show
If you’re ready to break up with all the things you’re doing that only give you temporary relief and learn how to get on the fast track to feeling amazing every single day (without it being overly complicated or unsustainable) - this show is for you. Whether it’s low back pain, sciatica, knee pain, arthritis, neck pain, TMJ, rotator cuff issues or shoulder pain - life without pain is 100% possible (no matter how old you are). Alexandra Ellis from AE Wellness teaches you how to use self-care and movement to stronger, more flexible and out of pain, ASAP.
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243 What’s the minimum exercise amount for optimum health?
06/26/2025
243 What’s the minimum exercise amount for optimum health?
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 make it easier to stay on track (even when life gets busy) All the links: Journal of the American Heart Association 14.8 (2025): e039225. biomedical journal 46.1 (2023): 11-16. Want to make movement a habit (without guessing what to do)? Get your first 2 months inside the for only $9 with code PODNERD - Show notes, links and more. Instagram - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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242 Why Pain Isn’t Always the Problem with Dr. Tawny Kross, DPT
05/22/2025
242 Why Pain Isn’t Always the Problem with Dr. Tawny Kross, DPT
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 body and brain need safety to heal. Whether you’re deep in your healing journey or just trying to make sense of how your body feels, I know you’re going to love this one. You’ll learn: Why pain does not always mean something is broken How to build nervous system resilience and capacity to reduce pain Why progress isn’t about less pain How to proceed with your movement when you’re in a flare-up All the links: - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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241 Is Pain Just Part of Aging? Busting Fitness Myths That Keep You Stuck with Dana Jones
05/08/2025
241 Is Pain Just Part of Aging? Busting Fitness Myths That Keep You Stuck with Dana Jones
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. You’ll learn: Why no pain, no gain is not true (especially if you’re already in pain Why pain doesn’t have to be a normal part of aging How to navigate your workouts when you’re injured or in pain All the links: Boulder Back Pain Study - - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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240 Effective Habits to Reduce Inflammation and Boost Energy with Dr. Amy Behimer
04/24/2025
240 Effective Habits to Reduce Inflammation and Boost Energy with Dr. Amy Behimer
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 living with MS or another autoimmune diagnosis, I promise you this conversation is the breath of fresh air and permission you’ve been waiting for. You’ll learn: The key habits for reducing inflammation Why rest is more effective than “stressing less” How to set perfectionism aside and make truly sustainable habits What inflammation really is and how to measure progress beyond just lab results All the links: - Show notes, links and more. - 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 Getting stuck? Drop me your question on the Body Nerd Hotline at 818-396-6501 and I’ll cover it on a future episode! Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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239 Living with Hypermobility with Dr. Melissa Koehl, PT, DPT
04/10/2025
239 Living with Hypermobility with Dr. Melissa Koehl, PT, DPT
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, Dr. Melissa is a wealth of knowledge for anyone navigating life in a hypermobile body. We’re digging into the real-life impact of hypermobility, including how it affects your gut, your nervous system, and your daily movement. You’ll learn: Why hypermobility is more than just being bendy Why building strength is key for long-term pain relief and injury prevention The gut health and hypermobility connection How to navigate the healthcare system as a hypermobile person All the links: - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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238 Wellness on the Road with Hope Zvara
03/27/2025
238 Wellness on the Road with Hope Zvara
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 about simple ways to bring mobility into your long drives and improve your flexibility in just a few minutes a day. Hope’s super practical tips will help you feel your best… even on your busiest days. 🙌 You’ll learn: How movement snacks can be more beneficial than exercise How to bring mobility into your long drives How to improve your health and flexibility in just a few minutes every day All the links: Hope’s Book - - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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237 I’m back! Grief and other things.
03/13/2025
237 I’m back! Grief and other things.
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 being here. It means more than you know. 💖 You’ll learn: Where I’ve been for the last 10 months Where we’re going with the podcast And what’s next for the Body Nerd Show All the links: - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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 of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at
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236 Reversing Histamine Intolerance with Dr. Meg Mill
05/30/2024
236 Reversing Histamine Intolerance with Dr. Meg Mill
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 seems to struggle with a variety of symptoms that don’t fall under one umbrella, I know you’ll find our conversation super insightful. Enjoy my conversation with Dr. Meg Mill! You’ll learn: Symptoms of histamine intolerance and mast cell activation All about histamines and how they can impact the body (beyond hay fever) The role estrogen and progesterone play in histamine levels (and can contribute to migraines and mood swings) Gut health strategies to manage histamine intolerance to reduce symptoms All the links: [event] Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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235 Ozempic, Wegovy and Understanding Weight Science with Ragen Chastain
05/16/2024
235 Ozempic, Wegovy and Understanding Weight Science with Ragen Chastain
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 you with as much information as possible so you can make an informed decision for yourself. So enjoy today’s episode with Ragen Chastain! You’ll learn: How Ozempic and Wegovy (Semaglutide a GLP-1 receptor agonist) work The intersection of weight science, weight stigma, and healthcare How Big Pharma manipulates language and research And why we need a shift towards informed-consent healthcare that’s NOT swayed by marketing dollars All the links: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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234 You Don’t Need to Lose Weight to Get Out of Pain
03/21/2024
234 You Don’t Need to Lose Weight to Get Out of Pain
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 something we have to just “live with” because of our age or body type is nonsense. You’ll learn: Why you don't need to lose weight to get out of pain Why focusing on BMI is a waste of time (and missing the point) How there is no definitive scientific link between body mass, weight loss, and pain All the links: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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233 Osteoporosis and Building Stronger Bones with Sarah Court
03/07/2024
233 Osteoporosis and Building Stronger Bones with Sarah Court
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 strength training might be a better bet than pharmaceuticals and how to get started with strength training when you’re worried about building stronger bones. We’re scared into the idea that our bones are becoming weak and brittle - and for some people, this may 100% be true. And from the conversations I’m having with clients and my DM’s on social media, it's clear this is on many of our minds, and I couldn't be more excited to tackle it in today's episode. Dr. Sarah is here to guide us through the nuances of building stronger bones - so whether this is top of mind or not, I know you’re going to enjoy today’s episode! You’ll learn: The difference between osteoporosis and osteopenia How to improve bone density How to get started with strength training (and why you absolutely want to) All the links: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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232 Why I (still) Don’t Drink Coffee
02/22/2024
232 Why I (still) Don’t Drink Coffee
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 regrets. Waking up is a breeze, falling asleep is a dream, and that notorious 3 pm crash is a distant memory. And before you scroll away - hear me out - coffee affects the adenosine receptors in your brain. Drink coffee, create more receptors, crave more coffee—it's a deliciously vicious cycle. Stay caffeinated (or not)! ☕️ You’ll learn: What adenosine is and how caffeine works in your brain Why you need more coffee to feel awake And how to be more energized without having to rely on coffee All the links: [Why I Quit Caffeine (and you should too) ] Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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231 Debunking Fitness Myths with Michael Ulloa
02/08/2024
231 Debunking Fitness Myths with Michael Ulloa
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 line, I wanted to empower you with your own BS detector. So whether your feed is filled with the carnivore diet or some other nonsense - if you’re ready to bust some myths, today’s episode is for you! You’ll learn: How to spot BS on the internet Why “it depends” is the best phrase to look for How to bridge the gap between fitness professionals and regular people just wanting to move better and feel better All the links: Michael’s Instagram: Get Fit with Michael program: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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230 Back Pain Recovery (without Surgery!)
01/25/2024
230 Back Pain Recovery (without Surgery!)
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 episode. There is an increasing amount of data and research that has found decreases in pain with mindfulness-based stress reduction techniques but it seems that information has yet to reach orthopedic surgeons in practice. So if you believe that life without pain is possible, but you’re not quite sure how to get there — today’s episode is for you! 🔗 (all research and references are available in the show notes at ) You’ll learn: The surprising link between pain and your brain The transformative power of the mind-body connection in overcoming pain. How therapy balls and activations can help you get out of pain All the links: . New England Journal of Medicine 331.2 (1994) . American journal of neuroradiology 36.4 (2015): 811-816. . JAMA Netw Open. 2023 Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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229 Building Sustainable Strength with Allison Tenney
01/11/2024
229 Building Sustainable Strength with Allison Tenney
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 deeper. I’ve been a proud member of her coaching program, The Den, for the last 2 years and have been loving the strength I’ve built because of it. In our conversation, you’ll learn: How to get started with strength training How to use compassion as an antidote to perfectionism with your workouts How smart strength programming makes a world of difference All the links: Allison’s website - Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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228 How Collagen Powder Works
12/28/2023
228 How Collagen Powder Works
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 about providing you with evidence-based information so you can make informed decisions about the best next steps for yourself - and today is no different. So whether you currently supplement with collagen, are thinking about it, or just like to get nerdy - today’s episode is for you! You’ll learn: Does collagen powder actually work? How much collagen to supplement with to improve joint health And how collagen is needed to improve skin elasticity and hydration from within All the links: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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227 How Graston, Tissue Scraping, and IATSM Works
12/14/2023
227 How Graston, Tissue Scraping, and IATSM Works
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 watered-down, Westernized version of an ancient practice? Does it actually work? In this week's episode, we dive into all things Graston and instrument-assisted soft tissue mobilization. You’ll learn: Using tools for bodywork aka instrument-assisted soft tissue mobilization The history of the Graston Technique and how it works How hard tools can be used safely and effectively to reduce pain and improve range of motion… without bruising All the links: Join me for the next Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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226 Can Blue Light Blocker Glasses Prevent Migraines?
11/30/2023
226 Can Blue Light Blocker Glasses Prevent Migraines?
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 you're a seasoned migraine warrior or just curious to learn more about blue light blockers and how they work - today’s episode is for you! You’ll learn: The connection between migraines and blue light If blue light blocker glasses are a valid preventative for migraines And the 3rd type of cell in your eye that you’ve never heard about All the links: Join me for the Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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225 Using Mouth Tape for Better Breathing
11/16/2023
225 Using Mouth Tape for Better Breathing
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 shut at night? Well, if you’ve been feeling out of breath, snore like a lumberjack, and feel tired even after multiple cups of coffee - you might want to consider it. Of course, this isn't a one-size-fits-all solution. Talk to your doctor first - but if you're looking for a non-invasive approach to optimize your breathing and overall well-being, mouth taping might just be the thing. You’ll learn: The science behind mouth taping Surprising benefits of breathing through your nose An easy breathing exercise to help you decongest your nose in just a few minutes All the links: - mouth tape brand my husband swears by Join me for the Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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224 How Does Dry Brushing Work?
11/02/2023
224 How Does Dry Brushing Work?
You've probably heard about dry brushing and its benefits: from stimulating the lymphatic system to exfoliating the skin and boosting circulation. And after scrolling past yet another dry brushing post, you might be wondering - Is it all hype or does it really live up to its claims? In today's episode, I'm peeling back the layers with a comprehensive guide on all things dry brushing. We'll journey from dry brushing basics to its historical origins and get into the nitty-gritty of how to make it a part of your self-care routine. So whether you’re an experienced dry brusher or just curious about improving circulation and skin health, today’s episode is for you! You’ll learn: Benefits and basics of dry brushing for self-care History of dry brushing and lymphatic massage And if dry brushing is worth it All the links: Sands WA, McNeal JR, Murray SR, Stone MH. Dynamic compression enhances pressure-to-pain threshold in elite athlete recovery: exploratory study. J Strength Cond Res. (2015) 29:1263–72. doi: 10.1519/JSC.0000000000000412 Kephart WC, Mobley CB, Fox CD, Pascoe DD, Sefton JM, Wilson TJ, et al. A single bout of whole-leg, peristaltic pulse external pneumatic compression upregulates PGC-1alpha mRNA and endothelial nitric oxide sythase protein in human skeletal muscle tissue. Exp Physiol. (2015) 100:852– 64. doi: 10.1113/EP085160 Join me for the Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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223 The Power of the Placebo Effect
10/19/2023
223 The Power of the Placebo Effect
Is the placebo effect real? Is it possible to have significant improvements in symptoms even if you receive a sham treatment? Yep, it is - and on today’s episode, we’re diving deep into this fascinating topic that has a profound impact on medical research and our understanding of the mind-body connection. If you’ve ever wondered if there’s power in “mind over matter”, today’s episode might just sway your opinion! You’ll learn: How the placebo effect works and its significance in medical studies How negative expectations can lead to the "nocebo" phenomenon And the fascinating relationship between your thoughts and your treatment outcomes All the links: Rosenberg, Robin; Kosslyn, Stephen (2010). Abnormal Psychology. Worth Publishers. p. 176. Join me for the 2025 Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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222 Why Asparagus Makes Your Pee Smell
10/05/2023
222 Why Asparagus Makes Your Pee Smell
Today’s episode doesn’t need a whole lot of explanation: I had asparagus one day and couldn’t help but wonder about a peculiar scent. If you eat asparagus, you know exactly what I’m talking about. So I dove into the research and learned way more about asparagus than I ever thought I would 🙈 Asparagus has some unique compounds that when metabolized, produce ammonia and various sulfur-containing degradation products that are responsible for the distinctive smell. And if you’ve ever had asparagus, you know exactly what I’m talking about! It’s nothing new - this discovery dates back to 1891 but it wasn’t until 2010 that we finally got some answers as to why this happens only for some people. Trust me, you won't look at asparagus the same way again. 😄 You’ll learn: Why asparagus makes your pee smell The chemical compounds that are responsible for the odor And the genetic reason why some people can smell it and others cannot All the links: - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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221 Surprising Benefits of Acetaminophen Beyond Pain Relief
09/21/2023
221 Surprising Benefits of Acetaminophen Beyond Pain Relief
What if I told you there might be a way to reduce aging-related muscle loss? Or limit the damage to a heart after a heart attack? Recent research published in Frontiers in Pharmacology has uncovered some unexpected uses for acetaminophen, the common ingredient found in over 400 medications in the US. It turns out that the common ingredient in Tylenol and Excedrin may do more than just relieve pain and reduce fever. In this week's episode, we'll be diving into the fascinating world of off-label uses for acetaminophen. Now this is all very early days - with small sample sizes and very restrictive studies, but an interesting exploration nonetheless. We’re diving deep into the research for a nerdy episode you don’t want to miss! You’ll learn: The surprising potential benefits of acetaminophen Including how it can slow age-related muscle loss and boost muscle growth in older adults with exercise And why a small dose may even have a Neuroprotective effect when it comes to Alzheimer's All the links: Join me for the Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram - 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 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
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220 The Science of Building Strength
09/07/2023
220 The Science of Building Strength
Building strength in a safe and sustainable way will get you out of pain. But how does building strength actually work? And will you immediately “bulk up” like a bodybuilder? Well, in this brand spanking new episode of the Body Nerd Show, we’re diving into the physiology of building strength. Because, if you’re anything like me, understanding the WHY behind how something works makes it a lot easier to get excited about it. You’ll learn: The anatomy of muscles and how they work How exercise actually builds strength How to keep building strength without being stuck in the same routine All the links: [7 Different Types of Strength and Their Benefits | ACE Fitness]( Join me for the Movement Mavens Retreat! - Show notes, links and more. Come hang out with me on Instagram @hollaformala : - 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 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
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219 Low Back Pain and Your Pelvic Floor (Rewind)
08/31/2023
219 Low Back Pain and Your Pelvic Floor (Rewind)
Discover the surprising connection between your low back pain and your pelvic floor in this eye-opening episode. Dealing with nagging discomfort can be frustrating, especially when the usual remedies like stretching and heat only offer temporary relief. But here's something you might not know: your pelvic floor could be playing a role in your low back pain, and it's not just a topic for postpartum. We all have important muscles at the base of our pelvis that contribute to core and spinal stability. So if you've been pushing through back pain without exploring what's happening in your pelvis? This episode will be a game-changer for you. You’ll learn: Why your low back pain might be related to your pelvic floor The anatomy of the pelvic floor Why working on the muscles of the hip and pelvis can help your low back feel better All the links: - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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218 Science of Cellulite (Rewind)
08/17/2023
218 Science of Cellulite (Rewind)
We're all too familiar with how media, fashion, advertising, and the fitness industry can make us feel less confident about our amazing bodies. So today - we’re diving deep into the world of cellulite. Despite the substantial investments made in its treatment, the research landscape is a wild ride, with more focus on remedies than actually understanding its root cause. Cellulite is not a problem to be fixed, but rather a natural part of your body's tissue layers. And by delving into the connection between fascial health and cellulite's appearance, you'll gain valuable insights into caring for your body. So if you’re concerned about cellulite, today’s episode is for you! You’ll learn: The science of cellulite and what it is Latest cellulite research And what your fascial health has to do with the appearance of cellulite All the links: (Indian Journal of Plastic Surgery) (Refinery 29) **** (International Journal of Women’s Dermatology) - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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217 Science of Snoring (Rewind)
08/03/2023
217 Science of Snoring (Rewind)
Discover 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: (no equipment needed) (AE Wellness YouTube) (Dentistry IQ) (Sleep Foundation) (Sleep and Breathing) (American College of Chest Physicians) (Clinical and Experimental Ororhinolaryngology) - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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216 Hip Flexors and Back Pain (Rewind)
07/20/2023
216 Hip Flexors and Back Pain (Rewind)
Did you know that 8 out of 10 people will experience back pain at some point in their lives? If you've ever been there, you're not alone. But focusing solely on your lower back might not be the best approach. Our bodies are interconnected, meaning various muscles in and around the lower back can contribute to pain - not just the one that’s currently screaming at you. In this episode, we’re focusing on the relationship between tight hip flexors and low back pain, specifically with a muscle called the psoas (so-as). You’ll learn: All things low back pain How your hip flexors might be the cause And how to improve hip and low back flexibility and strength All the links: - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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215 Trigger Points + Knots (and how to get rid of them) (Rewind)
07/06/2023
215 Trigger Points + Knots (and how to get rid of them) (Rewind)
Have you ever wondered what exactly a trigger point is and whether it can truly be "fixed" by simply massaging it harder? Prepare to be pleasantly surprised! Contrary to popular belief, the solution to trigger point pain is not about using a harder or spikier tool (ouch!). In fact, the real fix is far less painful and offers longer-lasting relief. So if you have knots in your upper back that feel like rocks... or the outside of your thigh feels like a rumble strip when it meets your foam roller... Then today's episode is for you! You’ll learn: The science behind trigger points What causes them And the best way to get rid of trigger point pain in just a few minutes a day All the links: - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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214 Science of Hypermobility (Rewind)
06/22/2023
214 Science of Hypermobility (Rewind)
In today's episode, we’re delving into the intriguing world of hypermobility. Have you ever found yourself in one of two camps when it comes to flexibility? Either you're incredibly bendy, and love yoga and stretching, or you experience tightness and pain as your body tries to compensate for unstable joints. I used to be a yoga devotee until my increasing my flexibility just meant more pain. Hypermobility is a multifaceted topic with evolving terminology, related medical diagnoses, and new research being published. If stretching doesn't alleviate your pain, understanding hypermobility could be the key to improving your movement and overall well-being. So if you think you might be hypermobile (or work with clients who are), then today’s episode is for you! You’ll learn: What it means to be hypermobile Different types of hypermobility on the spectrum Why adding strength training is the key to better joint stability (and less pain), especially if you’re living in a bendy body All the links: [video] (Rheumatology International) (Journal of the American Board of Family Medicine) (PLOS ONE) - Show notes, links and more. Join the free Body Nerds FB community: Come hang out with me on Instagram @hollaformala : - 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 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
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