The Body Nerd Show

Latest Episodes:

195 Hormones and Headaches with Dr. Meg Mill Jan 05, 2023

Show notes

Headaches suck. And while my tension headaches were resolved through structural and movement work, that's not always the case.

Because sometimes, headaches aren't structural - they're hormonal.

I'm joined today by Functional Medicine Practitioner and Doctor of Pharmacy, Dr. Meg Mill, who shares all the ways in which hormones can impact gut health, headaches, and more.

Her online practice is focused on helping people end headaches and migraines, balance hormones, heal the gut, reduce inflammation, increase energy, reduce anxiety and restore their immune systems.

So whether or not you suffer from headaches, if you're interested in optimizing your health, then today's episode is for you.

You'll learn:

Why headaches may not always be caused by tension
The role hormones play in headaches
How the E.A.T method can help bring happiness beyond headaches

All the links:

Dr. Meg Mill's website: www.megmill.com
HelpMyHeadaches.com
@DrMegMill on Instagram
Environmental Working Group - EWG Verified products
30 days to more strength + flexibility with the Mobility Mastery Toolkit
Movement Mavens has the tools and strategy to support you on your path to enjoying life without pain - www.aewellness.com/mavens
www.aewellness.com/podcast - Show notes, links and more.
Join the free Body Nerds FB community: https://www.facebook.com/groups/aewbodynerds/
Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
TikTok @ aewellness
Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you've tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you're just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

194 What are electrolytes? Dec 22, 2022

Show notes

I used to think electrolytes were only needed if you were doing a super hard workout, but since i've been supplementing with them, I've been feeling great.

Which has me wonder - do you need electrolytes or can you get rehydrated from water alone?

Because you can get hydration in a million different forms - gels, pre-mixed drinks, sparkling beverages, powders and more. And it's totally overwhelming.

So today, we're talking about all things electrolytes because dehydration is about more than just drinking water.

You'll learn:

The function of electrolytes in the human body
Different types of electrolyte imbalance
And how to know if you need more electrolytes

All the links:

The Beverage Hydration Index: Influence of Electrolytes, Carbohydrate and Protein (Nutrients, 2021)
Hydration and cooling in elite athletes: relationship with performance, body mass loss and body temperatures during the Doha 2019 IAAF World Athletics Championships (British Journal of Sports Medicine, 2021)
Effects of electrolytes on endurance of middle-school girls: a prospective study (Journal of Public Health and Emergency, 2018)
Electrolyte imbalances in patients with severe coronavirus disease 2019 (COVID-19) (Sage Journals, 2020)
Diagnosis and management of postural orthostatic tachycardia syndrome: A brief review (Journal of Geriatric Cardiology, 2012)
[Electrolyte Imbalance - Cleveland Clinic](https://my.clevelandclinic.org/health/symptoms/24019-electrolyte-imbalance#:~:text=What is an electrolyte imbalance,fluids like blood and urine.)
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!

193 Vagus Nerve & Relaxation Dec 15, 2022

Show notes

Raise your hand if you're stressed 🙌

Honestly, even if you don't feel super stressed, your physiology still does.

Spending time inside, under artificial lights, staring at screens, only to go outside and get into your car and drive around is incredibly stressful for your nervous system, whether or not you feel it.

The good news is that there's only one nerve that's responsible for relaxation - your Vagus Nerve.

And while you might have heard that meditation and cold showers are great for relaxation, today's episode will give you the why behind how they work.

Working with your vagus nerve is like improving cardiovascular health through strength training - "healthy" means it's easier for your body to come back to baseline.

Join me for today's episode and learn:

All about the most important nerve for relaxation: the Vagus Nerve
How long COVID, chronic stress and other health issues are related to vagus nerve function
How to improve vagal nerve tone for deep relaxation

All the links:

2023 Movement Mavens Retreat | May 17-21, www.aewellness.com/retreat/
Trauma-Sensitive Mindfulness: Practices for Safe and Transformative Healing by David A. Treleaven
A Systematic Review of Associations Between Interoception, Vagal Tone, and Emotional Regulation: Potential Applications for Mental Health, Wellbeing, Psychological Flexibility, and Chronic Conditions (Frontiers in Psychology, 2020)
The Longitudinal Association of Reduced Vagal Tone with Burnout (Journal of Behavioral Medicine, 2019)
Reduced vagal tone in women with endometriosis and auricular vagus nerve stimulation as a potential therapeutic approach (Scientific Reports, 2021)
Pilot study suggests long COVID could be linked to the effects of SARS-CoV-2 on the vagus nerve
How to Mobilize Your Diaphragm for Better Breathing and Core Control (AE Wellness YouTube)
10 Minute Meditation - How to Meditate with Mindfulness and Breathing (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!

192 Compensation Patterns and Injury Recovery with Holly Middleton Dec 08, 2022

Show notes

Things don't always feel the same after an injury.

Let's say you sprain your ankle, and after a few months you notice your back starts hurting. They couldn't be connected… right?

Your body is super smart and efficient. Andd it will do everything it can to get you from point A to Z with the least amount of energy possible.

Even if that means creating wonky movement patterns that cause issues (aka compensation patterns).

Today, I'm joined (again) by body nerd Holly Middleton, a former competitive dancer turned movement coach and physiotherapy assistant with a PhD in biology.

Whether or not you're currently dealing with an injury, this episode is fascinating (and absolutely nerdy). Can't wait to hear what you think!

You'll learn:

What happens to tissues after an injury
What compensation patterns are and why they can be so tricky to deal with
How to help your brain and body reintegrate after an injury to restore pain-free movement

All the links:

Holly's website: www.flowmovement.ca
Holly on IG @flowmovementtherapy
Find an Anatomy in Motion Practitioner near you - https://findingcentre.co.uk/
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!

191 Pronation vs. Supination - which is better? Dec 01, 2022

Show notes

If you're a runner or have foot pain, you may have been told that you over (or under) pronate. And you may have also been sold a highly engineered shoe or arch support to help.

And while for some this may resolve the pain, for others, it's just a bandaid.

But what exactly do pronation and supination of the foot and ankle even mean? Is it a bad thing? Or totally normal part of movement that we need?

Hint: it's the latter

In today's episode, we're putting on our Body Detective caps to learn more about pronation and supination, why it's not necessarily a bad thing, and how building foot and lower leg strength will be a more effective (and cheaper) alternative to fancy sneakers.

Plus, I'm also sharing the connection between low back pain, pronation and walking - which you'll be pleased to know, is an easier fix than you might think!

So whether you have foot pain (or not), flat feet, high arches, or anything in between - today's episode is for you.

You'll learn:

What pronation and supination of the foot actually means
If you need special shoes or arch supports to change it
The connection between pronation, walking, and back pain
And the best exercises to help you move better and feel better

All the links:

Supination vs Pronation of the Foot [YouTube]
Smart Footwear Insole for Recognition of Foot Pronation and Supination Using Neural Networks (Applied Sciences, 2019)
Understanding the foot's functional anatomy in physiological and pathological conditions: the calcaneopedal unit concept (BioMed Research International, 2021)
[Foot Posture Index Reference Values among Young Adults in Saudi Arabia and Their Association with Anthropometric Determinants, Balance, Functional Mobility, and Hypermobility](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8019632/#:~:text=Results,in this study (52.9%25).) (Biomed Res Int. 2021)
Effect of a corrective exercise program on gait kinetics and muscle activities in older adults with both low back pain and pronated feet: A double-blind, randomized controlled trial (Gait & Posture, Volume 76, 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!

190 Help for TMJ Pain Nov 17, 2022

Show notes

Not all jaw pain is TMJ - but there can be lots of issues here from muscular tension and pain to arthritic changes in the joint.

The more you can understand HOW the temporomandibular joint actually functions, the better decisions you can make about what the next best step is for you.

So whether you suffer from tension headaches, jaw pain, neck pain, or are just curious - today's episode is for you.

You'll learn:

All about TMJ (aka temporomandibular joint)
Why headaches and TMJ issues go hand in hand
The best massage and self-care techniques to address jaw pain

All the links:

Jaw Pain Self-Care Guide
Easy massage for jaw pain (no equipment!) (AE Wellness YouTube)
Jaw and TMJ Relief with Yoga Tune Up Therapy Balls (AE Wellness YouTube)
Neck Massage with Yoga Tune Up Therapy Balls (AE Wellness YouTube)
Massage Therapy in Myofascial TMD Pain Management (Advances in Clinical and Experimental Medicine, Wroclaw Medical University Press, Poland, 2012)
Nonpharmacological therapies for temporomandibular disorders: a review (Medical Data Mining, 2020)
Epidemiological analysis on 2375 patients with TMJ disorders: basic statistical aspects (Annali de Stromatologica [Rome]) 2013
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!

189 Why You Shouldn't Use Lacrosse Balls Nov 10, 2022

Show notes

Have you ever laid down on a massage tool and felt your entire body tense up and completely forget how to breathe?

Massage has more to do with relaxing your nervous system than it does with breaking up your fascia. Which means the tool you use, absolutely matters.

There are all sorts of massage tools from knobby foam rollers, to balls with spikes, soft air-filled balls, and everything in between. But the most popular (and least expensive) is probably the lacrosse ball.

Lacrosse balls are too hard for self-massage.

And in today's episode, I'm sharing the WHY (and the science to back it up).

So if you're still rolling on lacrosse balls or you hate massage in general because it always hurts - then today's episode is for you!

You'll learn:

Why the hardness of your massage tools matters
How self-massage affects the body and nervous system
And why you should just use lacrosse balls to play lacrosse

All the links:

Shop Therapy Balls [AE Wellness]
Rad Centre Therapy Ball from RAD Roller
Chest and Pec Stretch/Massage with Therapy Balls (AE Wellness YouTube)
How to Mobilize Your Diaphragm for Better Breathing and Core Control (AE Wellness YouTube)
Hamstring Massage with Therapy Balls (AE Wellness YouTube)
Standardized massage interventions as protocols for the induction of psychophysiological relaxation in the laboratory: a block randomized, controlled trial (Nature, 2020)
The Effects of Heat and Massage Application on Autonomic Nervous System Yonsei Medical Journal (Korea)
A soft massage tool is advantageous for compressing deep soft tissue with low muscle tension: Therapeutic evidence for self-myofascial release (Complementary Therapies in Medicine, 2019)
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!

188 Inner Thigh + Groin Pain Nov 03, 2022

Show notes

Did you know that your inner thigh muscles (called adductors) are also involved in hip flexion, extension, and even flexing your knee?

More often than not, they get lumped into an "inner thigh" category, but the anatomy of these muscles is even more interesting when you understand how it's all connected - especially if you've been struggling with hip pain or tight inner thighs.

If you're on the journey to pain-free and you haven't started working on your inner thighs - then today's episode is for you!

You'll learn:

Why your inner thighs are so tight
The anatomy of the adductor muscles
How inner thigh tension might be contributing to your hip pain
And the best exercises to help

All the links:

Adductor Stretch and Massage [AE Wellness YouTube]
Adductor Strain (National Library of Medicine)
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!

187 Why Your Big Toe is Important (and why it hurts) Oct 27, 2022

Show notes

Plantar fasciitis, neuromas, heel spurs, Achilles tendinitis - there are a lot of different ways to have foot pain.

And while addressing issues in those areas specifically is important, one joint you probably aren't addressing is your big toe.

Flexibility in your big toe is non-negotiable for walking. But the human body is super efficient and will work around it if it's lacking, leaving you with stiff and grouchy feet.

So if you struggle with pain in your feet, knees, ankles, or hips - today's episode is for you!

You'll learn:

The basics of foot anatomy
Common causes of big toe pain
How strength and mobility in your big toe can affect your gait

All the links:

Foot Pain Fix - 6 day of my favorite exercises
Strengthen your Big Toe for Foot and Ankle Stability (AE Wellness YouTube)
Foot and Ankle Stretch for Top of Foot Pain (AE Wellness YouTube)
Help for High Heel Hell + Foot Pain Relief (AE Wellness YouTube)
Pain in the…Big toe
Gait (Physiopedia)
The Real Function of the Big Toe (Breaking Muscle)
Multi-Segmental Motion in Foot during Counter-Movement Jump with Toe Manipulation
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!

186 SI Joint + Low Back Pain Oct 20, 2022

Show notes

Have you ever tweaked your low back? First of all, it sucks.

But coming back from a low back injury without worrying about doing it again is a very steep, uphill battle.

Is it just muscles? Is it degeneration? Is it arthritis? IS IT SI JOINT PAIN? 😱

It can all be very overwhelming. But you know I'm all about helping you better understand what's going on so you can make the best next step for yourself

So today, we're diving into all things SI joint. Yep, the sacroiliac joint.

So buckle up, grab a heating pad (or your therapy balls), and let's dive in.

In this episode you'll learn: