The Thick Thighs Save Lives Podcast

Latest Episodes:

S11 EP8: Athleticism and Motherhood with Brianna Battles Nov 12, 2024

Show notes

Brianna Battles, the Founder of Pregnancy & Postpartum Athleticism, specializes in coaching pregnant and postpartum athletes and educating coaching professionals. She is a remarkable advocate and resource for women who want training during and after pregnancy. Because postpartum spans a lifetime! She’s here to tell you that your growth as an athlete is exponential. It is not over when you become a mom.

No one wants to be left asking in postpartum, “Why didn’t anyone tell me this could happen?” You may feel out of control with your body during this season and there’s a lot more body awareness that needs to come into play. In today’ episode we discuss predispositions, pelvic floor health, diastasis, fascia, incontinence, pelvic organ prolapse, and postpartum rehab. It’s so hard to not be committed to one version of yourself. Listen and learn how to make peace with your real motivations behind training. You don’t have to feel sidelined. “Athleticism does not end when motherhood begins” - Brianna Battles

Brianna’s Links:

Brianna's Website

Brianna's IG

Pregnancy & Postpartum Athleticism on IG

The Practice Brave Podcast

(00:00:00) Welcome Brianna Battles, Founder of Pregnancy & Postpartum Athleticism

(00:02:00) Brianna's background and what led her to this side of fitness

(00:10:52) When your doctor doesn't understand the type of fitness you’re doing and who to look to for coaching and advice when it comes to athletics and training

(00:13:12) Some of the core and pelvic floor symptoms common in pregnancy

(00:25:16) Framing pregnancy as an opportunity for athletic maturity

(00:29:55) Advice for mothers on the other side of postpartum reflecting with undue shame about their experience and what to do now

(00:32:00) What we should be doing every day for pelvic floor health

(00:36:25) Breathing through movements and how to leverage your pelvic floor muscles to improve performance

(00:41:20) Why should we be cautious about advice we see and hear from fitness influencers and what worked for them?

(00:48:50) Brianna’s ebook: “The No Pee Cheat Sheet” and advice if your insurance won’t cover pelvic floor PT

(00:50:49) Some of the biggest mistakes you still see from women that you wish you could shout from the rooftops

(00:53:57) Where to find and hear more from Brianna Battles

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S11 EP7: Top 5 Daily Routines and Habits for a Successful You Nov 05, 2024

Show notes

Is relying on your willpower to get things done not working for you? Want to stop arguing with yourself about your to-do list? Sorry, there’s no life hack for doing it ALL, but there’s a formula for getting your basic needs met on a daily basis. Want to know how to develop routines that become habits, and have days that you are proud of?

We juggle SO MUCH every day. And the things on our list all vie to be in the number one spot. What’s important to you? Professional success? Being a good mom? Wearing clean underwear? It can feel impossible to get to it all. Setting routines and habits can help. In today’s episode we give you our favorites. Take what you need! Then, create your own. You got this!

(00:00:00) Welcome and what we call “essentials”

(00:05:30) The importance of setting routines and habits in place

(00:07:35) What’s the baseline of your needs? How to create your own list.

(00:09:10) How does a routine eventually become a habit? What is a routine?

(00:11:30) What are the three Ws and how do they impact your routines?

(00:16:35) 1st of Rachael’s top 5 favorite daily routines and habits

(00:25:25) No. 2 on Kelsea’s top 5 daily routines and habits list.

(00:35:30) No. 3 on Rachael’s list

(00:40:00) No. 4 on Kelsea’s list

(00:41:24) No 5 on Rachael’s list

(00:48:00) Kelsea’s personal list items and non-negotiables for every day

(00:00:00) Rachael’s personal and non-negotiables for every day

(00:50:28) Your basic needs and the importance of keeping it simple

References:

https://clinicaltrials.gov/study/NCT00270647

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3517179/

https://pubmed.ncbi.nlm.nih.gov/28792457/

https://pubmed.ncbi.nlm.nih.gov/31502930/

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S11 EP6: 3 Ways You Are Overcomplicating Your Fitness Oct 29, 2024

Show notes

We all have more layers than a wedding cake and are capable of overcomplicating things pretty easily these days, including our fitness. It can be challenging when the fitness industry wants to sell you things and you forget why you are working out in the first place. And then life happens and shame comes to the party and you are no longer working out.

Today we look at 3 different ways you could be overcomplicating your fitness and how to move past them even when you think you are too tired, too stressed, or have too much other stuff to do. We talk about how to meet yourself where you are and find the best movement for you today, because exercise is vital to your health. Want to know how to live longer and with freedom of movement? Show up for yourself today. Listen for some ready made responses to doubt and shame to keep you moving. It’s a win every single day you get to move. It doesn’t matter where you are starting from. Start back up today.

(00:00:00) Welcome and generational commentary

(00:04:57) How does Kelsea stay motivated and get to the gym?

(00:08:40) Why we are making fitness so much harder than it actually needs to be

(00:09:46) The fitness industry’s role in overcomplicating fitness

(00:15:40) How to recognize the overcomplications and shame

(00:20:00) The first of three different ways you could be overcomplicating your fitness

(00:27:51) The second of three ways

(00:36:30) The third of three ways

(00:44:53) Different responses for how to stop overcomplicating and shaming

(00:51:58) Ask yourself: Would you live for your kids?

(00:57:00) Please start today. Don’t wait. Some ideas for you.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

SOURCES

10-Year Weight Gain in 13,802 US Adults: The Role of Age, Sex, and Race

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9106499/

Exercise therapy to prevent and treat Alzheimer’s disease:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10436316/

Long-term health benefits of physical activity – a systematic review of longitudinal studies

https://bmcpublichealth.biomedcentral.com/counter/pdf/10.1186/1471-2458-13-813.pdf

Impact of Physical Inactivity on the World’s Major Non-Communicable Diseases

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3645500/

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S11 EP5: Navigating Hormonal Highs and Lows at All Ages with Dr. Chrisandra Shufelt Oct 22, 2024

Show notes

Hormones are chemical messengers that coordinate the functioning of our bodies. We send a lot of messages these days and we all know what can happen when we forget to hit send or it goes to the wrong place. And we aren’t all doctors and hormonal health can feel mysterious and unmanageable. The one thing we all seem to intuitively know is when something feels off. Scientists know of more than 50 hormones in the body but today we are looking at estrogen across a lifespan.

Our guest is Dr. Chrisandra Shufelt, a women’s health internist and a certified menopause practitioner. She is the past president of the Menopause Society and an expert in the area of women’s hormonal health. Listen to what Dr. Shufelt has to say about a reversible condition that results in irregular or absent periods, called functional hypothalamic amenorrhea, that can put your heart health at risk. Do you feel undereducated when it comes to the loss of estrogen during perimenopause and menopause? Dr. Shufelt has some advice for you, because dealing with hormonal issues can feel like being on a roller coaster ride. But you are not alone.

menopause.org

Mayo Clinic Menopause Program

Missed Menstrual Periods Research Study
Missed Menstrual Periods Registry

(00:00:00) Introducing Dr. Chrisandra Shufelt, women’s health expert

(00:03:37) Dr. Shufelt’s path to women’s hormonal health

(00:06:13) Advice for people ages 10 to 25, when it comes to low estrogen levels

(00:14:03) What is FHA and the potential harm that may come with it?

(00:17:40) 1 in 3 women with FHA have endothelial dysfunction, a heart health concern

(00:20:30) Kelsea’s personal experience with FHA, a common condition

(00:22:25) Do you have FHA? Join the online international registry. Don’t have a diagnosis? How to get one.

(00:25:18) How nutrition affects hormone health and the role weight loss drugs play

(00:33:45) Advice for women entering perimenopause who feel undereducated.

(00:42:44) Advice for women experiencing body composition changes during peri and menopause.

(00:47:24) Dr. Shufelt’s favorite homeopathic and pharmaceutical remedies to alleviate hormonal issues.

(00:51:48) Where to find and hear more from Dr. Shufelt.

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S11 EP4: What’s on the Menu at an IV Drip Bar? Oct 15, 2024

Show notes

Have you heard of IV Therapy? It’s the new it thing. It’s not as immediately gratifying as massage therapy but it goes deeper than any hands can reach. In case you were wondering if an IV drip bar is a place you’d like to hang out, Kelsea and Rachael tried it for you! Kelsea ordered an IV Drip and Rachael got the NAD+ IM Shot in the derriere and an IV Drip.

Why would they poke and prod themselves in the name of wellness? Listen and learn about the science behind these injections and decide if it’s for you. Tune in to hear about their experience, the cost, and the results. Is an IV Drip a wellness cocktail you are willing to try? Listen and find out.

(00:00:00) Kelsea and Rachael try IV therapy for the first time

(00:09:54) What Kelsea got and why: The New Meyers IV Drip

(00:12:35) What it cost Kelsea, how long it took, her experience and the claims

(00:18:44) What Rachael got and why: NAD+ 125mg IM shot and IV Drip w/L Carnitine and B12

(00:23:02) The cost and how Rachael slept afterwards

(00:25:00) Where they went for the therapy: Restore Hyper Wellness

(00:26:39) Did it affect Kelsea’s sleep, her cold, or her energy in the first 24 hrs?

(00:30:50) Rachael’s hydration expectations and effects on muscle recovery

(00:35:08) Rachael’s immediate reaction after getting the NAD shot and the science behind the claims

(00:39:42) Accessibility, affordability, gatekeeping health and preventative wellness

(00:45:34) Deficiencies, absorption, supplementation and how to get what you need

(00:50:00) A FREE way to increase your NAD levels naturally

(00:57:34) What the vast majority of people would benefit from

Sources:

Journal of Neuroinflammation Article

Cell Metabolism Article

NIH Study on NAD

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S11 EP3: Is There A Wrong Way To Run? Oct 08, 2024

Show notes

Do you love running? Or do you cringe at the thought? This episode is for runners and non-runners alike. But before you lace up your shoes for the first run of fall, ask yourself…am I doing this right? We suggest taking a good look at your running form and breaking it down into 3 areas: pushing, pulling and falling. You thought running was a no-brainer? Think again.

Yes, there is a right way to run and yes, we can teach it to you. The way to get better at running is NOT just about logging more miles. Do you feel like a bobblehead when you run? If you want to get back into running without injury and maximize your capacity and longevity, listen to this podcast. We have the formula for what a good run looks like. So get out there! And if you want to take it even further, the TTSL Running Cycle is starting on October 21st.

https://www.constantlyvariedgear.com/pages/ttsl-daily-lander-with-member-login (00:00:00) Welcome to the podcast and to the fall running season.

(00:13:08) How to limit injury when getting back into running at any age.

(00:15:40) Our answer to the question: Is there a wrong way to run?

(00:20:19) Running technique 1: How ideal positioning affects efficiency and power output.

(00:33:05) Running technique 2: pulling (how to pull your foot off the ground)

(00:37:37) Running technique 3: falling (and catching yourself)

(00:47:48) Faults with the “run more” mentality and how to supplement your running

(00:56:30) All those helpful tips we just gave you? We have drills for those: TTSL Run Cycle on Oct 21st

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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S11 EP2 Have You Heard of Somatic Yoga Yet? Special Guest: Donna Brooks Oct 01, 2024

Show notes

What’s all the buzz about? Today, Donna Brooks joins us. She is a master somatic movement educator and therapist, a certified yoga therapist, and an all around attentive, thoughtful teacher of the healing arts. As she describes the process and ideas behind this practice, she can’t help but slip into her soothing hypnotic voice that washes over and carries us into the moment. She’ll bring you deep inside your body before you even know what’s happening. Sit back, relax, and listen to Donna explain how to be self reverential and how to access your inner puppy. Learn to reconnect with the rhythm of your body to access the inner wisdom that is already there and knows what to do. It’s good for your nervous system, and can help with pain, stress, pelvic floor issues, trauma and grief, among other things. Do you know how your body works and what it needs? Experience this episode for yourself!

(00:00:00) Welcome and introduction to today’s topic:somatic movement and yoga

(00:02:16) Donna Brooks talks about her background and what led her into this field

(00:07:39) What is the difference between somatic yoga and regular yoga?

(00:18:50) How is external movement different from internal movement?

(00:24:50) Somatic yoga is known to address and heal trauma. Does it elicit a massive emotional experience?

(00:33:05) What is and how can somatic embodiment strengthen our mind-body connection?

(00:41:17) Can somatic movement affect our ability to tolerate and process chronic pain, fears, or anxiety?

(00:49:50) Where to learn more from Donna Brooks

What to do BEFOre Trying Yoga to Relieve Back Pain

Donna's Website: Original Body Wisdom

CVG Links:

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S11 EP1 Opposite Action: Resistance Training for Your Brain Sep 24, 2024

Show notes

Today we are talking about a therapeutic technique called opposite action. It’s like one of those choose your own adventure gamebooks but the choice you make is opposite from the kind of choice you would normally make. And you face the choice when an emotion causes you to struggle. Have you heard the saying?: All feelings are valid, All behaviors are not. How do you behave when emotions are high? Does it serve you? If not, let’s change that.

Today we we have a workout for you. Let’s call it a kind of resistance training, for your brain. Here’s the idea…Basically, whatever your knee jerk reaction to an emotion is - you try to do the opposite. No, this isn’t an exercise in denying emotions. We are talking about changing behaviors. Listen and learn how to put this into practice and strengthen the area of your brain responsible for resilience and perseverance.

Research:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7381101/

(00:00:00) Welcome and personal feelings about life changes.

(00:07:32) What is the therapeutic technique called opposite action

(00:12:25) Doing what you’ve always done and when it is time to adjust

(00:18:55) How opposite action is used in DBT: Dialectical Behavior Therapy

(00:20:00) This is NOT an emotion suppressing technique

(00:27:07) How to strengthen the anterior midcingulate cortex aMCC in your brain

(00:33:50) Why Kelsea is passionate about DBT as a form of action based therapy

(00:39:00) Putting opposite action into practice: the steps

(00:48:46) The importance of being flexible and explaining what you are doing to your people (00:53:00) Fear of failure and small steps to making a plan of action

(00:58:10) Sadness and its opposite action

(01:04:30) The theme of the episode

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CVG Links:

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S10 EP 30: Got 10 Minutes? Stretch with Us! Sep 17, 2024

Show notes

When did static stretches get the boot? In today’s episode, we welcome them back. Because who doesn’t love a good stretch? Some studies have found that static stretching pre-workout may decrease muscle power output for one to three minutes before going back to normal. Is that a reason to give up on static stretching? We say, NO, especially because stretching in the long term has been shown to increase muscle power output!

We invite you to improve your flexibility and strength, reduce inflammation, have freedom of movement, and feel relaxed with us! We not only talk about when to stretch and the benefits of static stretches, coaches Kelsea, Rachael, Isley and Chelsy show you the stretches! Did you know you can watch this podcast on Spotify and YouTube? Tune in!

(00:00:00) Welcome and Rachael’s embarrassing story

(00:09:40) Intro to topic: stretching is imperative for your health

(00:14:35) The controversy surrounding static stretching

(00:19:45) The difference between static and dynamic stretching

(00:20:50) Clarifying the results found on static stretching studies

(00:22:24) How to Increase flexibility to prevent injury

(00:26:43) How to reduce inflammation

(00:30:05) How to improve strength

(00:31:28) How to gain freedom of movement

(00:32:20) Intentional movement for relaxation and mental wellbeing

(00:33:20) How to aid digestion

(00:34:20) How to watch and stretch with us on Spotify and YouTube right now

(00:34:50) What to do before you start stretching

(00:36:19) Stretch with us!

(00:50:53) Rachael’s myofascial release she does every day for her feet

(00:52:20) Kelsea’s foam roller: a game changer every day for back relief

RESOURCES

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9935669/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3273886/

https://pubmed.ncbi.nlm.nih.gov/25127084/

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

CVG Links:

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S10 EP29: Ancient Wisdom with a Modern Twist Explained by Dr. Shivani Gupta Sep 10, 2024

Show notes

It’s no secret that we are big advocates of listening to our bodies and taking control of our health. Today we are taking a look at the Ayurvedic lifestyle and how it can help you do just that. It’s a different approach to health and another tool for your toolbox that is rooted in nature. It’s been called a preventive lifestyle and a path to peace and vitality. If you are looking for balance and alignment, wanting to feel whole again, or want to build a hearty immune system, take a look at Ayurveda.

Ayurveda has been using powerful plant based medicines from nature’s pharmacy for more than five thousand years, to prevent health issues like inflammation before they become problematic. Dr. Shivani Gupta is here to share some ancient Ayurvedic wisdom with us. Tune in to hear a discussion on circadian rhythm, gut health, and detoxing from an Ayurvedic perspective. Ever wondered about your Dosha, a yogic diet or what super spices are? After the episode, take Dr. Gupta’s quiz to find your Dosha. We did and it was enlightening!

Shivanigupta.com

Fusionary Formulas: TTSL code 15% off for listeners

(00:00:00) Welcome Shivani Gupta, CEO, Fusionary Formulas, TV Show Host, Ayurvedic Practitioner, Public Speaker, Author, Teacher

(00:02:08) How Dr. Gupta became an industry leader in alternative medicines and Ayurveda as a preventive medicine, a new approach to health for western society

(00:09:02) Ayurveda and the methodology behind it

(00:13:32) What a Dosha is and how to know yours

(00:21:40) Inflammation levels and how knowing your Dosha can help

(00:28:12) Signs to look for that point to higher levels of inflammation

(00:34:31) Powerful plant based medicines and how we could be using them

(00:40:30) A highly recommended supplement from “nature’s pharmacy”

(00:44:33) The recommended way to get that supplement into our bodies

(00:50:50) Why Circadian Rhythm is so important

(00:56:17) Where to hear more from Dr. Shivani Gupta

Hey! Don’t forget to leave your guess in the comments: WHO IS THE HIDE AND SEEK CHAMPION?

Want to leave the TTSL Podcast a voicemail? We love your questions and adore hearing from you. https://www.speakpipe.com/TheThickThighsSaveLivesPodcast

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