Move Daily Health Podcast

Are you a victim of your own confirmation bias? Do you tend to live in extremes? Will a weight loss transformation make you happy in the New Year? In today’s special year-end episode Fréyja and Dain sit down to discuss health insights from the past year. Tune-in to the audio here or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=zwnpfa31wWc Show Notes 1:30 – We dig into the concept of confirmation bias and how it shapes our mindset and outcomes. 4:20 – Do you drink enough water? Do you even need to drink water? 8:40 – The impact of the pandemic on confirmation bias and polarity 11:30 – We circle back to the topic of expertise and how to identify a true expert vs. someone who just "does their own research" 17:30 – Does drinking milk resolve low back pain? 20:30 - We discuss the topic polarity, how we're becoming more polarized as a society, and how living in extremes becomes a detriment to health 28:00 – New Years Resolutions and giving up sugar/alcohol/carbs/etc for 30-days: Remember your why. Consider starting small for success. 32:00 - Myth-busting time: Is cardio useless unless you do it for 60 minutes straight? 36:30 - Remember mental contrasting? We talk about how to make goals realistic and easier to achieve. 39:00 - Will weight loss make you happy? Or will weight loss be more achievable if you focus on being happy? 42:45 - How to survive winter from a body-care perspective #movedaily 45:10 - We talk about the importance of practice, especially when it comes to sleep (if you identify as a "bad sleeper" please tune in here) 49:00 - Go the f*ck to sleep!... but for adults. We talk about how to train yourself to get better sleep. 55:45 - The importance of setting realistic expectations; the easiest way to avoid let-down and stay happy! 57:40 – Book recommendations: The Happiness Advantage, by Shawn Achor Widen the Window by Elizabeth A. Stanley The Nocturnal Brain, Nightmares Neuroscience and the Secret World of Sleep, by Guy Leschziner 1:01:00 – Episode recap Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-025-pillars-of-health/ https://www.movewelldaily.com/move-daily-health-podcast-s2e06-how-to-prevent-smart-goals-from-being-stupid/ https://www.movewelldaily.com/move-daily-health-podcast-s2e08-how-to-navigate-health-fitness-claims/ https://www.movewelldaily.com/pillars-of-health/ https://www.movewelldaily.com/rethinking-weight-loss/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Are you healthy? How do you define health? Could your "normal" be leading to a decline in health? In today’s episode Fréyja and Dain sit down to discuss how "normal" can often create problems. From body weight and nutrition to sleep and physical activity, tune-in to the audio here or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=0g6NxooEXMg Show Notes 0:00 – What do we mean by Define your “Normal” for health? 4:00 – Body weight & BMI and the value of muscle 15:00 – Cardiovascular health, blood pressure, breathing rate and managing stress 32:00 – Nutrition, convenience, and the myth of busyness 41:20 – Physical activity and movement (hint: it’s not just about calories) 48:00 – Sleep; what is well-rested? How much sleep do you need? 55:30 – Book recommendations: Primate Change by Vybarr Cregan-ReidPandora’s Lunchbox by Melanie Warner Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e05-how-health-generalizations-harm/ https://www.movewelldaily.com/rethinking-weight-loss/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Not enough time for a full podcast? These 15-minute Mini Podcast Health & Fitness FAQs are just what you need! In today’s episode Freyja & Dain discuss CICA, running & knees, wine, fruit sugars, and more. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=7yphihZRUcs&ab_channel=MoveDailyHealthCoaching Show Notes 0:40 – Is running bad for my knees? 4:45 – Does calories in calories out matter for weight loss? 6:15 – Do all hypermobile people need physio? 8:35 – Is a glass of wine every night really that bad? 11:10 – I wear orthotics; should I switch to barefoot shoes? 15:50 – Does fruit have too much sugar? Recommended Reading & Listening https://www.movewelldaily.com/rethinking-weight-loss/ https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Confused by Health & Fitness claims? Are you being misled by buzzwords and sold products you don't need? You are not alone! In today’s episode we are joined by Move Daily Health Coach Roshan Chopra to discuss the state of the Health & Fitness industry. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=-CGKfBWpMeA&ab_channel=MoveDailyHealthCoaching Show Notes 1:40 – We discuss common buzzwords and what they actually mean (or don't): BiohackingBiofeedback“Balance your hormones”“Boost your testosterone”Body “Transformation”SuperfoodMeal plans & macro diets 30:15 – We discuss Fad diets: Keto, carnivore, blood type diet, somatotype diet, alkaline diet, etc. 32:05 – Freyja speaks to her experience with the keto diet vs. the research on keto for performance 37:20 – What makes a diet successful? We talk about the key factors for long-term dietary success. 40:15 – Want to improve your diet? Try the 50 food challenge. 42:25 – Beware anyone who is sponsored by a supplements company 44:30 – Why vilifying foods or macronutrients is not a viable health strategy, whether it comes to meat, eggs, carbs, fats, or anything else. 48:00 – We discuss red flags when it comes to movement & exercise: Hard ass/drill sergeant trainingPersonal trainers who make you train just like they do“Yes man” trainers who pump unrealistic goals/expectationsBeing sold excessively large/long fitness packages 53:00 – Why neck training devices are unnecessary and dangerous (and what to do instead to relieve neck pain) 59:30 – Before buying a piece of equipment for a body part, first answer: What do you know of that body part and how it’s *supposed* to function? 1:01:45 – Red flag, when you hear “Everyone needs to ___________” Barbell back squatWim Hof breathingKeep shoulders pulled down in every exercise 1:09:00 – The fitness industry is full of noise, so use critical thinking to find the signals you need Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-37-coach-roshan-chopra/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Not enough time for a full podcast? These 15-minute Mini Podcast Health & Fitness FAQs are just what you need! In today’s episode Freyja & Dain discuss pain, fasting, plant-based diets, and more. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=L_ecKL1WalA Show Notes 0:40 - Do you need to track calories to be healthy? 1:45 – Does core strength solve back pain? 3:40 – Is plant-based better for both health and the environment? 5:45 – Is there an ideal posture for sleep? 8:00 – Is fasting good for weight loss? 9:35 – Is pain always a sign of tissue damage? 12:00 – Is meat necessary for a healthy diet? Recommended Reading & Listening https://www.movewelldaily.com/pain-101/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Are you concerned about aging? What assumptions about the future might be holding you back in the present? In today’s episode Freyja & Dain discuss how to age well, dispelling common myths and challenging unhelpful beliefs. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=kucpTnmhk_Y&t=2s&ab_channel=MoveDailyHealthCoaching Show Notes 2:00 – The subjective beliefs surrounding aging. What are your preconceived notions? 4:00 – Freyja’s experience with aging. 8:20 – Dain’s experience with aging. 11:30 – We discuss how movement (or a lack thereof) slows down- or speeds up- aging. 16:00 – How movement prevents the brain from aging 20:25 – Does metabolism slow down with aging? We discuss the research. 23:00 – What drains your body vs. charges you up? 25:15 – Is pain inevitable with age? 29:30 – What kind of verbiage do you use around painful body parts? 32:40 – Are you just waiting for someone else to “fix you”? 35:10 – Do you identify as your pathology? 40:45 – Is weight gain inevitable with age? We discuss the real causes of weight gain, and what to do instead. 45:00 – What beliefs do you have that hold you back from daily movement? 49:20 – Picture the things you want to be doing later in life; what can you do now to make sure you can do those things then? 52:00 – Ageism = not cool. You can change and improve at any age! Stay curious! 58:10 – Do food intolerances come with age? Or what other factors might be causing dietary issues? 100:30 – Book recommendation: Successful Aging by Daniel Levitin 101:25 - Recap Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-health-generalizations-harm/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Do you use SMART goals? In today's episode Freyja & Dain discuss goal setting, and how to avoid the common pitfalls when it comes to making changes to your health. Whether you're trying to lose weight or hit a new personal best, your Move Daily Health Coaches have you covered. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=pf6WPheRhpw&ab_channel=MoveDailyHealthCoaching Show Notes 1:20 – Why are we discussing SMART goals? 3:30 – What are SMART goals? 6:15 – A quick primer on extrinsic vs. intrinsic, outcome vs. process, and the ever common guilt-shame cycle 9:30 – How do we prevent SMART goals from being stupid? Two filters: Why vs. Why not?How can I be flexible? 12:00 – S = Specific Motivations and personal values 21:20 – M = Measurable Process-based vs. outcome-based 22:20 – Dain reminds you why a scale is misleading and does not contribute positively to health or body recomposition 26:40 – Freyja speaks to body-first measurements, and why this is superior to “data” 33:00 – AR = Attainable & Realistic Mental contrastingThe importance of visualizing both success and potential roadblocks 39:00 – T = Timeline Why you sometimes have to say "Screw it!" to the timeline 45:20 – The common denominator for achieving goals? Make conscious daily choices. 47: 40 – Recap & Homework! Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-health-generalizations-harm/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

The internet is full of unsolicited advice, so today we sit down to discuss some of the most common health generalizations and contrast these to the benefits of operating as a generalist. From training frequency & intensity to calorie counting and more, Dain & Freyja weigh the pros and cons to help you with your health. Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=P-DFC_6rz8I&ab_channel=MoveDailyHealthCoaching Show Notes 1:40 – Why are generalizations problematic regarding health advice? Generalizations covered in this podcast: 4:30 – That you should always workout at maximum intensity 11:25 – Being lean = being healthy 14:15 - The extremes of training frequency: Biohacking the minimum dose or wildly overtraining 18:55 – Calorie counting is an exact science and the only way to manage body weight 29:00 – Running will waste muscle away while lifting weights will make you super bulky (31:15 – Freyja sees a cardinal) 36:45 – All ~insert nutrient here~ are bad: Fear of carbs, protein, animal-based foods, etc. Where we also touch base on elimination diets. 43:30 – “Always do” and “Never do” statements 53:00 – You are what you do, aka identifying as your hobby or habits 59:30 – Weekly homework! Nutrition: If you’re always chasing weight loss, throw the scale away, and focus instead on what you want your body to feel and do.Movement: Increase your weekly movement variability and try something new 102:40 – Book recommendation: Range by David Epstein Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e03-how-to-change-your-stimulus-to-change-your-life/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Join Freyja & guest-host Taylor as they discuss hypermobility type EDS and Hypermobility Spectrum Disorders (HSD). What it's like to live with an invisible illness Pros and Cons to diagnosis Movement needs, Nutrition needs, Bracing and Treatment Tune-in to the audio or catch the video on Youtube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=_61W9GLE97A&ab_channel=MoveDailyHealthCoaching Show Notes 1:00– What are hEDS & HSDs? 4:15 – Taylor describes her hEDS story 10:20 – The signs and struggles of growing up with an invisible illness 20:00 – Freyja & Taylor speak to the process (& limitations) with hEDS diagnosis 23:00 – The pros and cons of living with an invisible illness 25:00 – Would an early diagnosis process make things better or worse for people with hEDS & HSD? 32:00 – How labels can hurt people, or help with the right mindset 34:50 – The importance of movement for people with hEDS & HSD, and also of “breaking up” with harmful movement inputs 41:00 – Freyja discusses the key input of movement variability (and safety) for hypermobile bodies 44:40 – Why pain often causes people to move less when it may actually be a signal that more movement is needed 52:20 – We talk braces & mobility aids to the hEDS & HSD populations 58:45 – How to identify appropriate manual treatment techniques for hypermobile bodies 1:02:34 – Taylor and Freyja speak to the importance of nutrition for hEDS & HSD 1:10:30 – Freyja divulges her most impactful, obscure and accessible tools for hEDS 1:14:00 – Taylor shares her most impactful, obscure and accessible tools for hEDS 1:17:20 – Freyja’s book recommendation: The Trifecta Passport by Amber Walker 1:19:00 – Taylor’s book recommendation: The Body Keeps the Score, by Bessel van der Kolk Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-34-holistic-healing-chronic-illness-amber-walker/ https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/ https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/ https://www.movewelldaily.com/top-5-ehlers-danlos-hypermobility-considerations-movement-exercise/ https://www.movewelldaily.com/guide-to-better-sleep/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

How do your inputs dictate your outputs? Inputs include much more than movement or nutrition: Sleep, News, Work, Stress, Postures, Environment, Hydration and more go into making you well or unwell. If you're unsatisfied with your outputs (life performance), join Dain and Freyja as they discuss how to determine your inputs to impact your outputs. Tune-in to the audio or catch the video on YouTube or Vimeo! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=s4OVzef6Eio&ab_channel=MoveDailyHealthCoaching Show Notes 1:25 – What do we mean by inputs & outputs? 4:45 – What does your *unique* organism require? 7:00 – How to reverse engineer the inputs you need to get the outputs you’re looking for 9:00 – The importance of social support systems (and avoidance of biased information *cough cough social media* in avoiding the guilt-shame cycle and staying objective about your necessary inputs 12:30 – Chicken and egg situation: Are you focusing on the *true* input that’s affecting your outputs/goals/results? 20:00 – How to effectively use supplements (or not) 23:15 – Why your body isn’t “bad” and why this thought process indicates you need to reconsider your inputs 33:15 – Are you physically able to do all the things you want to do every day? 36:50 – If your body had a voice, what would it tell you it did today? 38:40 – The problem with strict diets 42:20 – Dain breaks down a few of the top filters to use when it comes to nutrition inputs 50:30 – Dain’s nutrition homework: Shape your environment to facilitate success 51:55 – Freyja’s movement homework: Add more movement snacks into your days 56:00 – How to sustain success 58:25 – Recap Recommended Reading & Listening https://www.movewelldaily.com/complete-protein-guide/ https://www.movewelldaily.com/circadian-rhythms/ https://www.movewelldaily.com/top-5-ehlers-danlos-hypermobility-considerations-movement-exercise/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube We would also appreciate a review! Thank you and stay tuned for the next episode!

Your body doesn't provide verbal feedback but it speaks clearly if you know how to listen. Listening well can help you determine your movement demands, nutritional needs, how to recover well, and -most importantly- how to see health related red flags well before they become a bigger problem. Join Freyja & Dain as they provide systems you can use to check-in. If you don’t want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=95WBP5B1qH4&ab_channel=MoveDailyHealthCoaching Show Notes 1:00 – Concept of How to listen to your body & why it matters 4:00 – The argument of age & injury, sickness 6:00 – Purpose of pathologies 21:00 – Freyja explains how to gauge if you're in your body. 22:00 – Your 3 Voices: Ego, Inner Coach, Long-term 27:30 – Mental toughness vs stupidity 33:40 – How emotions impact bodily tension and the need for movement 36:15 – Why it's hard to listen to your body when it comes to nutrition in our society 37:40 – Dain discusses hunger vs cravings 39:40 – Are you hungry? Ask yourself these questions 42:15 – Dain proves the value of knowing how to drink water 44:00 – Trying to lose weight? This is important 46:00 – What signals your body sends when you're not eating enough 50:20 – How to remove focus from the scale 55:00 – Movement and Nutrition homework 57:45 – Book Recommendation: Successful Ageing by Daniel Levitin Recommended Reading & Listening https://www.movewelldaily.com/pillars-of-health/ Research article: Daily Step Count and Postprandial Fat About Move Daily Health Coaching https://www.movewelldaily.com/does-intermittent-fasting-work/ https://www.movewelldaily.com/complete-protein-guide/ https://www.movewelldaily.com/circadian-rhythms/ https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/ Connect with Move Daily https://www.movewelldaily.com/movement-and-nutrition-coaching/ https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

Welcome to Season 2 of the Move Daily Podcast where we will be discussing all things "How To"! This episode breaks down: What is Health Coaching Why Move Daily How we got to here! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://www.youtube.com/watch?v=j9g3wVTh2Ws&ab_channel=MoveDailyHealthCoaching Show Notes 1:30 – Who is Freyja Spence? 5:45 – Freyja explains EDS and how it has helped shape our coaching approach at Move Daily. 9:00 – Who is Dain Wallis? 12:45 – How Move Daily came to be 20:00 – Who is Roshan Chopra? 21:15 – What is Health Coaching? 28:15 – Why Move Daily? 40:00 – Dain speaks to the importance of nutrition regarding health 45:00 – Your Health Homework! 50:15 – Book recommendation: The Joy of Movement, by Kelly McGonigal 52:00 – Episode recap & takeaways Recommended Reading & Listening https://www.movewelldaily.com/pillars-of-health/ Research article: Daily Step Count and Postprandial Fat About Move Daily Health Coaching https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Move Daily https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

Today we welcome to the show Animal Flow Master Instructor Evgenia Kabanova. Over the next 60 minutes we dive into the following: - Transitioning from Professional Athlete to Master Instructor and Coach - Leading the development of a movement system in a new country - Overcoming adversity in pursuit of mastery - Eve's research on quadrupedal movement & implications for health and performance Evgenia has a unique skill set and in today's podcast we pull from her wealth of experience to give the audience important takeaways for health. You’re not going to want this next 60 minutes of conversation- enjoy! Show Notes: 0:00 – Who is Evgenia Kabanova? 3:00 – Eve gives us a bit of background into her extensive movement background, from professional acrobatics to dance and more. 9:20 – How Eve was able to use her experience as a professional athlete in becoming an Animal Flow Master Instructor 13:00 – Animal Flow has exploded in popularity in Russia since Eve took the reins as MI; how was she able to create such success? 16:00 – What are the characteristics of a great leader and Master Instructor? 20:00 – Eve discusses how the adversity of being an athlete (failure, injuries, etc.) has contributed to her ability as a coach and MI 25:00 – We dive into Eve’s research on quadrupedal movement, and why this is such an important field of interest for human health 38:00 – Animal Flow is beneficial to all populations, and Eve speaks to how it helped resolve her pain and gave her even more control over her movement in space (she was an acrobat!) 43:30 – There are many ways to do things, but not many ways to do things *with longevity*; we speak to how the Animal Flow system bridges this gap. 47:30 – Eve discusses how her research has impacted her leadership roles and coaching expertise 53:45 – Eve’s book recommendation: The Body Keeps the Score by Bessel van der Kolk 56:00 – Wrap-up and good-bye Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Evgenia Kabanova Evgenia (Eve) is inspired by an appreciation for beautiful movement and an intellectual curiosity around exercise and sport science, making her an outstanding teacher in the field. As a top-ranked athlete in sports acrobatics, a dance teacher, an international communications manager, and exercise science expert, she brings an incredible blend of talent and experience to her role with Animal Flow. For Evgenia, sport and fitness is not just a job; it has always been her way of life. She has been involved in sports and fitness her entire life, beginning competitive sports in childhood, and gaining 15 years of professional experience in sports acrobatics, dance, and the fitness industry. She has won acrobatics international tournaments in the Czech Republic, Israel, Poland, and other countries. After finishing her sports career she started dancing, established her own dance studio in Tyumen (Russia), and went on to become the leader of one of the biggest dance schools in Russia, organizing national and international dance events. Evgenia has attained impressive credentials, including the athlete’s degree Master of Sport of International Class in acrobatics, and is pursuing her second higher education degree as a Master of Physical Culture and Sport. As part of this process, Eve is compiling original research utilizing the Animal Flow program, making her one of an elite number of scholars who have generated research on the emerging field of quadrupedal movement. Eve brought her incredible blend of talent and experience to her role as an Animal Flow Master Instructor in 2019. She was the first Certified Animal Flow Instructor in Russia, and her dedication to sharing the program’s philosophy and scientific foundation, along with her amazing technique, caught the immediate attention of Animal Flow headquarters. She was invited to become a Master Instructor,

Today we welcome to the show human movement expert and author of "What The Foot?", Gary Ward. Over the next 60 minutes we dive into the following: - What is quality human movement? - How gait and foot mechanics determine health and pain upstream in the body. - Are movement compensations truly a bad thing? - What misleading "pain beliefs" are holding you back from living pain-free? If you’ve ever dealt with lingering pain or lost range of motion in your body, you’re not going to want this next 60 minutes of conversation. Enjoy! Show Notes: 0:00 – Who is Gary Ward? 1:30 – Gary explains his affinity for feet and why they’re the key to human movement. 8:15 – We discuss Gary’s Rule #2: Joints act, muscles react, aka, why joints are not dumb. 12:00 – Gary then explains Rule #1: Muscles lengthen before the contract. 19:15 – What is “Nobody-ever-moved-me-itis” and why is it important to regain lost movement ranges to relieve pain in the body? 25:50 – We discuss some of the most common (and untrue) “pain beliefs” that hold people back from moving well & living pain-free. 28:50 – Why pronation of the foot is necessary. 31:45 – Gary explains why assessing gait can’t be “scientifically-backed”. 34:45 – What IS quality movement? 37:40 – Gary gives us a super interesting personal anecdote to highlight just how connected the human body really is. 40:50 – We discuss Freyja’s spinal injury and Gary describes just how intensely an SCM issue can impact everything down to the foot, and how (with the right approach) you can alternatively trace a foot problem all the way up to the head. 45:00 – Why “compensations” and “dysfunctions” can actually be good things. 48:20 – More about Anatomy in Motion and Finding Centre, and why no therapist will ever be able to “fix you”. 52:50 – Gary’s book recommendation: - How to Eat, Move & Be Healthy! By Paul Chek 54:20 – Gary’s daily self-care habit: Daily check-in. 58:00 – One piece of health advice from Gary? Build awareness. 1:00:30 – Where you can find Gary Ward Recommended Reading & Listening: 7 Steps to Take Ownership of Your Body! (Free ebook from Gary) https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Gary Ward Gary Ward is a highly sought-after practitioner, author of "What The Foot?" and creator of the Flow Motion Model, which maps out what happens to the human body during the gait cycle. He is the founder of Anatomy in Motion, where his approach to working with the human body focuses on reclaiming lost movement and function and Gary is known for solving “unsolvable” pain in just minutes. His Finding Centre courses for fitness and therapy professionals alike are immersive experiences into the evolution of human anatomy, physiology and motion. Gary's approach starts with the foot but results in whole body integrated movement solutions to resolve pain faster than other conventional methods. Connect with Gary Instagram: GaryWard_AIM Facebook: Anatomy in Motion Website: www.findingcentre.co.uk If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

In today's episode, Freyja and Dain sit down to discuss some very common health myths and beliefs: Is Intermittent Fasting effective for weight loss? Are your 6 hours of sleep really enough? Do you have to be totally pain-free to move? Or should you be chasing soreness instead? Tune in today as we answer these questions and more, on the latest episode of the Move Daily Health Podcast. Show Notes: 0:00 - Why we wanted to discuss common health myths 1:15 - Does Intermittent Fasting work? 7:30 – Are carbs bad for health? 14:20 – Can you really get by with less than 7 hours of sleep? 18:00 – A few book recommendations: - Why We Sleep, by Matthew Walker - Successful Aging, by Daniel Levitin - The Circadian Code, by Dr. Satchin Panda 19:30 – Do you have to be totally pain-free to move? 27:00 – Is soreness a signal of success? 31:15 – Do you need a rigid, aggressive plan to achieve your goals? 35:30 – Podcast summary Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-43-nutritional-medicine-eoin-lacey/ https://www.movewelldaily.com/move-daily-health-podcast-36-muscle-centric-medicine/ https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/ https://www.movewelldaily.com/hypermobility-ehlers-danlos-insomnia/ https://www.movewelldaily.com/guide-to-better-sleep/ More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

Today we welcome to the show our good friend, former professional skateboarder and current German Animal Flow Master Instructor, Sascha Müller. Over the next 60 minutes we dive into the following: - What drives Sascha and how can you discover what truly drives you? - The importance of movement, no matter the methodology. - The multi-faceted benefits of skill-based training. - How to challenge your daily habits and find the routines that matter most for you. Sascha has led an extremely unique life, from the peak of hitting a truly elite trick on the biggest stage, to learning how to step back and transition his life into a more sustainable career. If you're trying to figure out exactly what drives you, the next hour of conversation will be invaluable. Enjoy! Show Notes: 0:00 - Who is Sascha Müller? 2:00 - We talk about the importance of pressing pause, especially for entrepreneurs. 5:10 - What does "feeling good" truly mean for Sascha? And what's the thought process he uses to really drill down to identify what matters most? 9:00 - We talk about the importance of have multiple methodologies to take care of oneself. 10:30 - Sascha dives a bit deeper into his background as a professional skateboarder and how he transitioned into a career as a coach. 21:00 - We talk about coaching, and how to help people truly understand the feelings they're chasing, which aren't always clear. 30:00 - The value of rituals and routines, and asking yourself the right questions to make sure you're doing things for the right reasons. 34:25 - Sascha tells a powerful story about educating his daughter about her body. 38:50 - What are some of the biggest lessons Sascha has learned over the years as a coach? 41:40 - How has Sascha's own personal practice evolved over the years? His key: Skill-based training. 53:10 - Sascha's book recommendation: - The Brain That Changes Itself, by Norman Doidge 55:45 - Sascha's daily self-care tool: Time dedicated to an internally-focused practice; make time for yourself! 57:30 - One important piece of health advice from Sascha 58:35 - Where you can find more about Mr. Sascha Müller Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-32-bodyweight-training-animal-flow-mike-fitch/ More About Sascha Müller As an Animal Master Instructor and former pro-athlete, Sascha is able to engineer tremendous results for his clients. In January 2013 Sascha founded the Amsterdam based company Transatlantic Fitness as a functional products and education company for the BeNeLux market. After 2.5 years of successfully growing Transatlantic Fitness, Sascha opened up a Personal Training and Group Fitness Club in Amsterdam – “MT Fitness”. Nowadays living in Frankfurt, Germany commuting between Amsterdam and Frankfurt after selling the Personal Training business focusing on several other projects which are all around being fit, healthy and happy. In his twenties, Sascha travelled the world as a professional skateboarder. By 2006 Sascha had achieved a global ranking of 12th in the sport of vert skateboarding. After an active career in the action sports world Sascha became team manager for his long time sponsor, “Quiksilver” in Germany and Austria. While working with Quiksilver, Sascha’s passion for sports, movement and fitness grew which motivated him to pursue a career in the fitness industry. Sascha went on to work with Technogym, Powerplate, and Transatlantic Fitness. From 2009 until early 2012 Sascha taught TRX Suspension Training Courses with Transatlantic Fitness all over Germany. After a short period as a supervisor in the Doha (Qatar) Sheraton Hotel, Sascha moved back to Europe in order to follow his passion, personal training and take on new business opportunities. “Coming from an athletic background – training in a 3 dimensional and multi planar manner has always been my passion and made me feel good. Movement is key to a healthy, pain free and long lasting body."

Today we welcome to the show Psychotherapist, Clinical Social Worker & Circus Artist, Lacy Alana. In this podcast we discuss topics such as: - Circus arts & improv theatre meet trauma therapy. - What is neuroception? - Disordered eating. - Facing fears as a way to retrain the nervous system. Lacy is a woman of many skills, so if you're fascinated by the nervous system or working through your own trauma, please tune in today as you're sure to learn a few things about your body and the subconscious mind that drives us all. Show Notes: 0:00 - Who is Lacy Alana? 2:00 - How did Lacy come to combine her therapeutic practice with improv and the aerial arts? 5:15 - What is the Yes and Brain model, and how does improv theatre tie into trauma therapy? 10:30 - We discuss neuroception, and how movement can act as a vehicle to liberate the nervous system. 17:00 - Lacy talks about her experiences working with medical professionals and the importance of empathy within the medical experience. 22:45 - How did Lacy successfully fuse the circus arts with traditional psychotherapy? 26:00 - The power of overcoming fear and having success 30:00 - We talk about the importance of breath work not just for circus arts, but for trauma therapy 35:00 - How does Lacy get people started with circus, which most perceive as a very advanced practice? 38:15 - We touch base on disordered eating and how it's often not about food at all. 44:40 - The danger of metrics. Find what feels good, and lean into it! 47:00 - Lacy's book recommendation: - Being a Brain-Wise Therapist, by Bonnie Badenoch 49:20 - Lacy's daily self-care tool: Unstructured play time 50:50 - One piece of health advice from Lacy: When do you feel most passionate and alive? Live there more often. Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-017-purpose-through-fitness/ More About Lacy Alana Lacy is a Psychotherapist, a Licensed Clinical Social Worker, a consultant, speaker, & trainer, a program founder & director, an improviser, a circus artist and a writer. Professionally... Lacy provides traditional psychotherapy services, and also eclectically combines her clinical expertise with her passion for improv theatre and the aerial arts. Accordingly, she has created several innovative therapeutic and arts programs for at-risk youth, autistic youth and adults, and youth and adults who present with co-morbid mental health challenges. Lacy blends tenets of improvisational theatre with therapeutic pedagogy to provide education for other helping professionals, trainings in corporate settings, and experiential therapy groups that address a wide range of challenges, including eating disorders, mood disorders, anxiety disorders, and trauma symptomology. Lacy is also a circus artist and teacher with a specialty in static trapeze. She teaches both youth and adults, including specialized adaptive programming. Outside of her clinical work, Lacy professionally performs both circus and improv, and writes academic, fiction, and creative non-fiction. Connect with Lacy Instagram: @Yesandbrain Facebook @Yesandbrain Website: Yesandbrain.com Email: Yesandbrain@gmail.com If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

Today we welcome to the show educator and Functional Medicine Consultant Eoin Lacey. In this podcast we discuss topics such as: - The 5 ways to make a deposit in your health bank account. - Is a calorie just a calorie? - Sleep as the foundation of health. - The importance of feeling hungry. Eoin has almost 25 years of experience in the industry and is a renowned health and performance educator, so this is 60 minutes you're not going to want to miss! Show Notes: 0:00 – Who is Eoin Lacey? 6:00 – The five reasons for why people exercise. 7:40 – Eoin outlines the benefits of the online health platform, especially in this day and age. 12:00 – Why a calorie isn't a calorie. 16:00 – "Stress eats your bum." It's not about being able to manage more stress, it's about becoming more resilient to stress. 18:30 – Eoin explains why the human body is like charging a cell phone. You must recharge it at night. 19:45 - The 5 ways to make a deposit in your health bank account. 23:15 - The importance sleep (~knowledge-bomb alert~) 28:15 - The fundamentals for detoxification in the body. Listen up! 31:15 - Why it is moronic to do a 'juice cleanse' without also keeping dietary protein intake high. 34:30 - Philthy. McNasty's. 35:20 - Why you need to get your blood tested if you're going to follow a plant-based diet. 40:40 – We chat about Time-Restricted Eating, Intermittent Fasting, and the importance of feeling hungry. 52:30 - Advice for shift workers. 55:40 - Eoin's book recommendation: - Full Focus Planner, by Michael Hyatt (And we chat about the benefits of using a journal) 1:01:15 – Eoin’s non-negotiable daily self-care habits. 1:02:20 – Eoin's one piece of health advice: Own your choices. 1:07:35 – Where you can find Eoin Recommended Reading & Listening: https://www.amazon.ca/How-reach-levels-Corporate-Performance-ebook/dp/B0886K3B5P/ https://www.amazon.ca/How-reach-levels-Corporate-Performance-ebook/dp/B0883XBRXQ https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/ https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ More About Eoin Lacey Eoin started his career in the health industry in 1996, in Fitness and Leisure Management and went on to be part of the management team of Irelands largest health clubs with over 11,000 members. Understanding that everyone responds differently to exercise. Eoin began his studies in Physical Therapy, Corrective Exercise and Advanced Strength and Conditioning. Realizing that in order to deliver a professional personalized approach to health and well being , more individual time is needed with each person. This brought Eoin into the Personal Training realm and together with John Connor and Stephen Ward forged the beginning of what is now the largest chain of Personal Training and Nutrition Centres in Ireland , the Irish Strength Institute. As Eoin looked after more and more clients and athletes it became fundamental for success to devote more and more time to continuous education. This directed Eoin's education to Functional Medicine, Sports Nutrition, Nutritional Medicine, Active Release Techniques, Fascial Stretch Therapy, Biomedical Medical Acupuncture to name a few. With Eoin love of continuous education and presenting, Eoin now travels the world giving workshops, presentations and seminars on a wide range of health, fitness and nutrition topics. To date Eoin splits his time between his Clinic in Malahide, managing the ISI Centre of Excellence and teaching for his US Educational Company ICANS. Connect with Eoin Instagram: @ISIHealth Eoin Lacey Performance Consultancy Irish Strength Institute If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!

Today we welcome to the show our good friend Dr. Chris Klachan. In this podcast we discuss topics such as: - What to look for in a quality manual therapist - The reality of pain sensation vs. tissue damage - Some great advice for runners - Why you should never totally write off any one treatment modality Chris has a wealth of experience in the manual therapy space and you're not going to want to miss this 60-minute conversation. Tune in now! The Move Daily Health Podcast is unsponsored and does not receive any financial or product compensation from third parties; we strive to amplify valuable, up-to-date health information and to serve as a free resource to all populations. If you have the means to do so, we are now collecting donations to give back to Food banks and School Food & Gardening programs, as we believe all children should have equal access to food, water, and education. Thank you for your consideration, as a better future is built through one small action at a time: donation button is at the bottom of all podcast pages. Show Notes: 0:00 – Who is Dr. Chris Klachan? 5:10 – When reality contradicts the science brain: How an elite manual therapist is born. 7:25 – Chris outlines is approach, and why he uses such a wide range of therapy modalities. 11:30 – Why a good practitioner does what's needed, not just what the patient wants. 14:45 – We chat about the disconnect between pain sensation and the underlying pathology (or lack thereof). 17:45 – Why test-retest is important for bridging the psychological gap between pain and function. 21:25 – We talk about why positive imaging doesn't always equate to pain and can often be asymptomatic. 25:30 - Chris details the importance of movement assessments within the manual therapy space. 29:20 - The importance of ergonomics, and how many chronic issues come from poor daily patterns (like typing & texting). 31:10 - Runners take note: Most people do need to be taught how to run. 36:00 - The sign of a good practitioner. 39:00 - What issues does Chris seem to treat the most often? 40:40 - The importance of strength training for runners. 42:45 – Chris details how he would go about finding a good manual therapist. 46:30 - Why you shouldn't write off an entire type of treatment modality based on one bad experience. 50:30 - What advice would Chris give to a young chiropractor? 53:15 - Dr. Klachan's book recommendations: - Peak, by Dr. Marc Bubbs - Range, by David Epstein 56:00 – Chris’ non-negotiable daily self-care tool: Meditation and movement 57:15 – Dr. Klachan's one piece of health advice 58:55 – Where you can find Dr. Chris Klachan Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/ More About Dr. Chris Klachan Dr. Chris Klachan graduated from University of Waterloo in 2003 with honours in Kinesiology, specializing in ergonomics. Prior to becoming a chiropractor through Canadian Memorial Chiropractic College in 2010, he focused his efforts as a Certified Strength and Conditioning Specialist in progressing performance and function through exercise and movement. As a therapist, Chris administers a Functional Integrated Therapy approach including orthopaedic and biomechanical assessments to better understand patient needs. Driven by the assessment, a blend of contemporary acupuncture, Active Release Technique, fascial abrasion, kinesiology taping, and joint manipulation/pumping is used to treat both athletic and non-athletic injuries. Chris has always been passionate about assisting with concussion symptom rehabilitation and is a Shift Concussion Management provider. In the pursuit of driving performance through treatment, he has worked with ALTIS to develop his performance therapy skill set. Chris thoroughly enjoys working with general population as well as individuals moving and competing at all levels. From recreational runners to professionals with the National Ballet of Canada,

In today's episode, Freyja and Dain sit down to discuss pain principles and how to best self-manage pain and injuries during periods of time (like lockdown) when you might not have access to a practitioner. What factors heighten pain sensitivity? Does pain always equate evenly to tissue damage? How can you manage chronic injuries without access to your practitioner? Tune in today as we answer these questions and more, on the latest episode of the Move Daily Health Podcast. Show Notes: 0:00 - Podcast explanation and disclaimers 2:00 - The difference between passive treatment and active treatment 4:00 – Explaining tissue adaptation 6:15 – Factors that heighten pain sensitivity 10:00 – Freyja explains how pain does not equate to tissue damage 12:30 – Disclaimer on use of NSAIDs and anti-histamines 14:20 – What daily stimuli are your body more or less exposed to during lockdown? 16:00 – The importance of nasal breathing for pain and anxiety management 22:40 – Overcoming the fear of movement 24:00 – A personal anecdote on pain sensitization (not for the faint of heart) 27:30 – Freyja explains how movement changes pain sensation 29:30 – Reflexive relaxation techniques to down-tune the nervous system (classical music for the win!) 32:30 – Recap of relaxation and down-tuning techniques 33:45 – Disclaimer on over-treatment 35:00 – Go to the floor & reduce loads on joints to facilitate self-management techniques 36:30 – Quick hits for back pain 38:10 – Quick hits for shoulder & neck pain 41:25 – Quick hits for hip, knee & foot pain 42:55 – Be nice to yourself 43:30 – Freyja’s book and podcast recommendations: - The Polyvagal Theory, by Stephen Porges - Coronavirus: Gabor Maté on How Your Past Is Affecting Your Present | FBLM Podcast Recommended Reading & Listening: https://www.movewelldaily.com/move-daily-health-podcast-39-oxygen-advantage-patrick-mckeown/ https://www.movewelldaily.com/move-daily-health-podcast-episode-015-barefoot-strong-dr-emily-splichal/ 5-minute foot release Short Foot (long version) Short Foot (short version) More about Move Daily Health Coaching: https://www.movewelldaily.com/movement-and-nutrition-coaching/ Connect with Freyja & Dain https://www.movewelldaily.com/contact-us/ If you enjoyed our conversation and would like to hear more: Please subscribe to The Move Daily Health Podcast on Stitcher or iTunes. We would also appreciate a review! Thank you and stay tuned for the next episode!