Move Daily Health Podcast

Recovery is the foundation: from sickness, exercise, injury, hEDS/HSD flares, jet lag and more. Recovering well allows you to live and train well. Notably, recovery is not just about sleep and static rest on the couch even though those can be components of it.

We had the pleasure of speaking with Lara Bloom, President and CEO of The Ehlers-Danlos Society. Lara raises global awareness of rare, chronic and invisible diseases, specialising in the Ehlers-Danlos syndromes, hypermobility spectrum disorders (HSD) and related disorders. Tune in to hear Lara's insights on the people, projects, and global effort behind increased awareness and advocacy for those living with hEDS, HSD, and related disorders. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://youtu.be/1SP2garPglg Show Notes 0:00 Introduction 1:30 Lara speaks to the 14 years she has spent working in this field and how the awareness and understanding about hEDS and HSD has evolved 6:59 How The Ehlers-Danlos Society created opportunity and accessibility during the pandemic 11:15 The role of the "patient" expert, client-centred care, verbiage and validation 16:00 How diagnosis and management for hEDS and HSD in the US, UK, and elsewhere varies 21:00 Personal experience can be a spark for change while not being the driver longterm 22:41 How The Ehlers-Danlos Society team is driven and motivated to keep going 25:00 The benefits and innovation that comes from being online and in-person when raising awareness 28:30 Pediatric guidelines on hypermobility spectrum disorders 31:00 Exciting new and upcoming projects with The Ehlers-Danlos Society 35:42 How to get involved in research if you have hEDS or HSD Recommended Reading & Listening https://www.ehlers-danlos.com/eds-global-registry/ Lara Bloom's Wesbite The Ehlers-Danlos Society Website The EDS ECHO program https://www.movewelldaily.com/ehlers-danlos-syndrome-eds/ https://www.movewelldaily.com/after-diagnosis-heds-and-hsd/ https://www.movewelldaily.com/managing-heds-hsd-flares/ 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!

In this episode we discuss the guidelines around resistance and aerobic training from government bodies and the dramatically different recommendations from strength and endurance industries. We touch on the need for individualized interpretations of both strength and aerobic exercise recommendations, how to interject variability, and that a change in approach can be excellent for recovery and injury or burnout prevention. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://youtu.be/nCglNFi6cOY Show Notes 0:00 Introduction1:15 Exercise guidelines5:15 Cardiovascular health and aerobic activity recommendations19:30 Minimum effective dose23:51 The aerobic and endurance industry26:45 Apply your personal context to the guidelines and adding variability34:00 Injuries and recovery44:00 Exercise dose and changing routine50:15 Weight management53:00 Change is good Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-to-listen-to-your-body/ https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/ https://www.movewelldaily.com/move-daily-health-podcast-33-making-health-habits-stick-dr-mary-jung/ https://www.movewelldaily.com/find-a-great-personal-trainer/ https://www.movewelldaily.com/why-movement-matters/ 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!

This episode takes a look some health research highlights from the past calendar year. The topics include protein consumption, hypertrophy training, the menstrual cycle's impact on food and exercise, sleep regularity versus duration, and more! If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://youtu.be/NoHuaV6Wl1E Show Notes 0:00 Intro 1:25 Hypertrophy: An updated understanding of ideal repetition ranges The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in health adults: An umbrella review 6:00 Menstrual Cycles: An updated look at human-derived data Menstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology 15:08 Protein Consumption: An updated look at our ability to absorb protein after a workout. The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans 18:57 Wim Hof Method: Updated research insights into the method on the general population Does Wim Hof Method improve breathing economy during exercise? The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters The effects of Wim Hof Method breathing on Heart Rate Variability and Affect states: 3049 29:10 Sleep: Updated research on whether duration or regularity is more important and predictive of all cause mortality Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study 34:00 Step count and walking speed: Updates on what speeds and step counts actually matter for all cause mortality and cardiovascular disease risk Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events 41:12 Notable mention: Saturated fat Saturday fat, the estimated absolute risk and certainty of risk for mortality and major cancer and cardiometabolic outcomes: an overview of systematic reviews 42:50 Notable mention: Gut biome and exercise motivation and performance Gut microbes shape athletic motivation Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillips/ https://www.movewelldaily.com/complete-protein-guide/ https://www.movewelldaily.com/top-5-heds-hsd-considerations-hormonal-cycles/ https://www.movewelldaily.com/why-movement-matters/ 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!

This episode takes a look at the conflicting message around aging as a natural process versus aging as a disease. We dive into the beliefs that drive behaviour based on the interpretation of aging and the anti-aging industry. Tune in to learn what you can do to self-assess quality of life longevity factors, and how to avoid the fear-driven messaging around the anti-aging supplement industry. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://youtu.be/1S8LrCHc0Ts Show Notes 0:00 Intro 0:48 Defining Aging vs Anti-Aging 4:00 The history of anti-aging 10:00 The billion dollar industry of anti-aging 18:00 The fear that drives sales 20:00 How our choices and perspectives on aging influence outcomes 27:45 Embracing potential while processing change in capacity or function 30:00 What we know promotes successful biological aging 35:00 Self-assessing factors correlated to quality of life and longevity 37:17 Walking Speed and aging: 6 Minute Walk test Calculator 41:40 Grip Strength and aging 44:55 Ground to standing, balance, mobility and aging 48:00 Sit to Stand or 5X Sit to Stand Test and aging: CDC's 30 second chair test instructions and norms. 53:00 – Episode recap Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e03-how-to-change-your-stimulus-to-change-your-life/ https://www.movewelldaily.com/move-daily-health-podcast-s2e07-how-to-age-well/ https://www.movewelldaily.com/move-daily-health-podcast-36-muscle-centric-medicine/ https://www.movewelldaily.com/pain-101/ https://www.movewelldaily.com/diagnosis-high-cholesterol-now-what/ 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!

We are kicking off our third season with a check-up on the Move Daily health pillars: Movement, Nutrition, Self, Community, and Stillness. If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube https://youtu.be/gpeznlSjp0o Show Notes Intro to Season 3 1:30 Movement is an expectation of your organism 23:00 Nutrition is only partially about the food itself 42:00 A sense of self helps navigate change and choices 52:30 Community can start with a smile 1:05 Stillness is not just sleep 1:15 – Episode recap Recommended Reading & Listening https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-to-listen-to-your-body/ 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 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!