The Body Nerd Show

Latest Episodes:

205 Frozen Shoulder and the Estrogen Connection Mar 16, 2023

Show notes

Are you tired of dealing with the pain, stiffness, and limited range of motion that come with frozen shoulder, also known as adhesive capsulitis? A painful shoulder makes it super difficult to do everyday tasks like getting dressed (like hooking a bra 😭) or reaching for something on a high shelf.

Now, here's the thing…frozen shoulder involves more than just inflammation. Fibrotic changes can occur, which is why using ice alone may not be your best bet to alleviate symptoms.

And recent research out of Duke University has shed some light on a possible link between menopause and the incidence of frozen shoulder.

So grab a cup of tea, get cozy, and let's nerd out on all things frozen shoulder. Your shoulders will thank you!

You'll learn:

The anatomy of frozen shoulder, including common causes and treatments
Why waiting it out isn't the best approach
And the possible connection between estrogen levels and the incidence of adhesive capsulitis

All the links:

The impact of the COVID-19 pandemic on frozen shoulder incidence rates and severity. Journal of Shoulder and Elbow Surgery. 2022.
Jocelyn Wittstein Study Connects Estrogen and Frozen Shoulder in Menopausal Women
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
30 days to more strength + flexibility with the Mobility Mastery Toolkit
www.aewellness.com/podcast - Show notes, links and more.
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

204 The Best Type of Shoes for Foot Pain Mar 09, 2023

Show notes

Are you tired of feeling like your feet are trapped in a pair of foot coffins all day? Crocs, flip flops, Danskins, Converse - everyone seems to have an opinion on what the best type of shoe is for people with foot pain.

Instead of just recommending a bunch of brands that may or may not work for you, I want to empower you with the knowledge to choose the best type of shoe for yourself.

Because the minimal and barefoot style shoe world has come a long way from the five-finger Vibrams. Believe it or not, you can now be stylish while also improving your walking pattern, improving balance, and dynamic stability.

In this episode, you'll learn:

How traditional shoes restrict normal foot and ankle mobility
How to shop for minimalist shoes (and what to look for)
The best way to break in new shoes without getting hurt

All the links:

Modifications in lower leg muscle activation when walking barefoot or in minimalist shoes across different age-groups, Gait & Posture. 2018
Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatr 20, 88 (2020)
Barefoot Shoes and Style - Anya's Reviews
Flux Footwear | use code BODYNERD10 to save - www.aewellness.com/flux/
Earth Runner sandals
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
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!

203 What to Expect After Surgery Mar 02, 2023

Show notes

I love nothing more than being (overly) prepared. But when it comes to surgery, you might only have a few procedures over your entire life.

Regardless of your surgical experience, your doctor (hopefully) has way more - which can sometimes put you at a disadvantage when you're not sure what to even ask.

Many of the clients I work with have had surgery - whether they are building up strength to prepare or are looking to rebuild strength post-surgery. So when one of the Mavens shared her experience with surgery and how overwhelmed being "underprepared" felt, I knew an episode was in order.

If you're thinking about surgery or taking care of someone who will - today's episode is for you!

You'll learn:

How to prepare for your next surgery, from questions to ask your doctor to supplies to have at home
Post-surgery recovery tips
And how to make the most out of PT once you're healed

All the links:

Enhanced Recovery after Surgery Information
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
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.
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!

202 Hand and Wrist Pain Common Causes and Treatment Feb 23, 2023

Show notes

Are you dealing with wrist pain? If so, you're not alone as almost 25% of US adults have experienced it at some time.

And while it's common in people with physically demanding jobs, it can affect anyone.

On this week's episode, we're talking about all things wrist pain, including different injuries and conditions like carpal tunnel syndrome, ganglion cysts, and Kienbock disease and the treatments to help.

We'll also (sadly) talk about how our smartphone addiction might be contributing to wrist pain. I know I'm 100% in the fully addicted camp, so this was not welcome news 😭

So if you're curious about what's causing your hand or wrist pain, and what types of exercises you can do to reduce it? Then today's episode is for you!

You'll learn:

Common causes of hand and wrist pain
The difference between carpal tunnel syndrome, ganglion cysts, and Kienbock disease
The best mobilizations and activations to help reduce wrist pain

All the links:

Wrist pain: a systematic review of prevalence and risk factors– what is the role of occupation and activity? (Biomedical Central, 2019)
The association between smartphone addiction and thumb/wrist pain (Medicine, 2020)
Forearm Stretches for Elbow Pain (AE Wellness YouTube)
Wrist and Elbow Pain Relief w/ Self Massage (AE Wellness YouTube)
Improve Grip Strength with Hanging (AE Wellness YouTube)
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
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.
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!

201 Top 5 Things I've Learned in 200 Episodes of the Body Nerd Show Feb 16, 2023

Show notes

In 200 episodes of the Body Nerd Show, I've learned a lot. I've changed my opinion on things (like bunions), learned which muscles contribute to the recurrence of pain (especially in the low back), and incorporated things I thought were scams into my regular routine after reading the science.

So in today's episode, I'm sharing the top 5 things I've learned in the last 200 shows.

So if you're ready to learn new things, have your mind changed about old things, and have some hope for a life without pain, this episode is for you.

And thank you for being here, for listening to the podcast, for every time you shared it, and for taking the time to leave a review. I know it seems like a small gesture that doesn't mean a lot, but all of it counts and I truly couldn't do it without your support.

THANK YOU!

You'll learn:

My top 5 facts from 200 episodes of the podcast
Including why low back pain is usually not a one-time occurrence
Why you don't need to lose weight to get out of pain
And everything I've learned about how to get rid of plantar fasciitis for good

All the links:

EP 186 SI Joint + Low Back Pain
EP 177 All About Bunions
EP 143 Does losing weight help with pain?
EP 024 Can You Sweat Out Toxins?
EP 135 Plantar Fasciitis Fixes
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
30 days to more strength + flexibility with the Mobility Mastery Toolkit
www.aewellness.com/podcast - Show notes, links and more.
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!

200 Hip Flexor Tension Feb 09, 2023

Show notes

Have you ever felt tightness or pain at the front of your hip? Hip flexor tension and pain are super common among people who spend time sitting (myself included).

Beyond tension, hip flexor issues can also lead to low back pain or numbness along the top of the thigh.

I know I'm not alone when it comes to tension in the hip flexors, so in celebration of the 200th (!!!) episode of the Body Nerd Show, I'm sharing my best tips to get you out of the hip flexor stretch/pain cycle so you can move better and feel better.

And not a single lunge stretch will be required 😉

You'll learn:

Why your hip flexors are so tight
Basic hip flexor anatomy
Common causes of hip and low back tension and pain
And the best exercises for happy, healthy hip flexors

All the links:

Meralagia paresthetica (Johns Hopkins)
MERALGIA PARESTHETICA: A REVIEW OF THE LITERATURE (PubMed)
Incidence rates and determinants in meralgia paresthetica in general practice (Journal of Neurology 2004)
Effect of foam rolling and static stretching on passive hip-flexion range of motion (Journal of sport rehabilitation, 2014)
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
Hip Flexor + Quad Relief [AE Wellness YouTube]
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!

199 How Long COVID Changes the Nervous System and Breathing Feb 02, 2023

Show notes

Long COVID is a serious issue. And in July 2021, it was added as a recognized condition that could result in a disability under the Americans with Disabilities Act.

But what is Long COVID? And why are only some people affected by it?

Emerging research has found a relationship between Phrenic and Vagus nerve changes and chronic COVID symptoms, which may be one of the causes of lingering symptoms like fatigue, shortness of breath, difficulty concentrating, and digestive issues.

So what's actually happening in the body when things don't feel "right" after the initial infection?

You'll learn:

The anatomy of Long COVID
How it can impact your nervous system
And how long-haul COVID can affect your diaphragm and breathing for months after the initial infection

All the links:

Nervous system consequences of COVID-19 (Science, 2022)
Long COVID Symptoms Linked to Effects on Vagus Nerve (WebMD News)
Phrenic Nerve Injury
Diaphragmatic myoclonus due to SARS-CoV-2 infection (Neurological Sciences, 2020)
Respiratory Distress in SARS-CoV-2 without Lung Damage: Phrenic Paralysis Should Be Considered in COVID-19 Infection (European Journal of Case Reports in Internal Medicine , 2020)
A pilot randomized controlled trial of supervised, at-home, self-administered transcutaneous auricular vagus nerve stimulation (taVNS) to manage long COVID symptoms (Bioelectronic Medicine, 2022)
Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve
Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
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.
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!

198 Soleus Push Up - a Magic Metabolism Boost? Jan 26, 2023

Show notes

A few months ago there was a video circulating on social media of a "groundbreaking" new find that can boost metabolism just by doing something called the soleus push-up.

You know I was intrigued.

And the study was promising - research participants did show an improvement in local metabolism even for unfit volunteers.

But if something sounds too good to be true, chances are it probably is.

So are seated calf raises the key to improving blood glucose and improving metabolism? Could it be that simple?

I think you already know my answer 😉

In this episode, you'll learn:

The soleus push-up - is it really the magical cure to boosting metabolism?
Why this newly published study is taking the internet by storm
And if doing a seated calf raise at your desk for hours a day is actually worth it

All the links:

Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
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.
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!

197 Mobility Floss - the Best Fix for Joint Pain Jan 19, 2023

Show notes

When it comes to joint pain, whether it's chronic or from a new sprain - the first tool I grab is always my mobility floss.

But when I first learned of mobility flossing (aka voodoo bands), I gave it the side eye and dropped it in my basket of tools, thinking I probably wouldn't use it much.

And then I sprained my ankle - a full-out bruised all along the bottom and not able to walk right sprain.

It was the daily use of the mobility floss (not ice!) that got me back to walking relatively pain-free in just a few days.

So grab yourself some Mobility Floss and enjoy today's episode!

You'll learn:

How to use mobility floss and why flossing isn't just for your teeth
What compression tissue flossing is and how it can reduce pain and improve mobility
And how to incorporate muscle flossing into your mobility routine

All the links:

Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
Benefits of Resistance Training with Blood Flow Restriction in Knee Osteoarthritis (Medicine & Science in Sports & Exercise, 2019)
Effects of blood flow restriction (BFR) with resistance exercise on musculoskeletal health in older adults: a narrative review (European Review of Aging and Physical Activity, 2022)
Changes of Ankle Dorsiflexion Using Compression Tissue Flossing: A Systematic Review and Meta-Analysis (Journal of Sport Rehabilitation, 2020)
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!

196 Standing desk vs sitting desk - which is better? Jan 12, 2023

Show notes

Is it better to sit or stand for work? Maybe you have a sit/stand combo desk that allows you to do both. Or maybe you've been looking at getting a treadmill so you can spend your workday moving.

If you've heard the phrase "sitting is the new smoking" and now you're wondering how to keep working without having a negative impact on your physiology and mobility…

I'm here to tell you all is not lost. You don't have to invest in a super expensive treadmill desk or just give up all hope and continue to sit.

There is a middle ground 🙈

So if you've been wondering what the difference is between sitting and standing and if you really need that fancy treadmill desk, then today's episode is for you!

You'll learn:

The physiological differences between sitting and standing
If you really need a fancy treadmill desk
And how breaking up your sitting can have a positive impact on your metabolic health

All the links:

Join me for the 2023 Movement Mavens Retreat! www.aewellness.com/retreat/
Adding movement and recovery to your day (AE Wellness YouTube)
Sedentary behaviour and health in adults: an overview of systematic reviews (Applied Physiology, Nutrition, and Metabolism, 2020)
The effects of standing desks within the school classroom: A systematic review
Classroom Standing Desks and Sedentary Behavior: A Systematic Review (American Academy of Pediatrics, 2016)
Does a Classroom Standing Desk Intervention Modify Standing and Sitting Behaviour and Musculoskeletal Symptoms during School Time and Physical Activity during Waking Time? (International Journal of Public Health, 2018)
CDC Maps America's High Levels of Inactivity
Sedentary Lifestyle: Overview of Updated Evidence of Potential Health Risks (Korean Journal of Family Medicine, 2020)
Physiological and health implications of a sedentary lifestyle. (Applied physiology, nutrition, and metabolism, 2010)
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!

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