Episodes
Episodes
Sunday May 07, 2023
Episode 017 - Injury Pt.2
Sunday May 07, 2023
Sunday May 07, 2023
After discussion the mechanism of healing and how we tend to interfere with those mechanisms, this episode we get to the sought after techniques we can employ to improve our healing.
Show Notes:
1:10 Massage - The scientific basis of an ancient art: part 2. Physiological and therapeutic effects - https://bjsm.bmj.com/content/bjsports/28/3/153.full.pdf
4:34 - Evidence for sensory nerve involvement in cutaneous reactive hyperemia in humans - https://www.ahajournals.org/doi/pdf/10.1161/01.RES.73.1.147
7:12 - Nutrition, Anabolism, and the Wound Healing Process: An Overview - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2642618/?fbclid=IwAR2438WHHmO5ewuRTIbupIKAOcGNT-INnH36FHFSCuxBxzJglZAeQSoXVIY
12:24 - Omega-3 fatty acids effect on wound healing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2967211/
16:46 - The Impact of Turmeric Cream on Healing of Caesarean Scar - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4909076/
18:27 - FDA's Testing of Cosmetics for Arsenic, Cadmium, Chromium, Cobalt, Lead, Mercury, and Nickel Content - https://www.fda.gov/cosmetics/potential-contaminants-cosmetics/fdas-testing-cosmetics-arsenic-cadmium-chromium-cobalt-lead-mercury-and-nickel-content
Sunday Apr 30, 2023
Episode 016 - Injury Pt. 1
Sunday Apr 30, 2023
Sunday Apr 30, 2023
Getting hurt really takes the wind out of your sails. It interferes with day-to-day functioning, and in some cases can be completely life altering. However, we've been sold some bad advice about how to get better. Today we tackle some age-long conventional wisdom that isn't rooted in great science to better understand how healing works and how we can get out of our own way so we can get back to being healthy.
Show Notes:
1:18 - 3 phases of healing - https://www.ncbi.nlm.nih.gov/books/NBK470443/
7:41 - Wolff's Law - https://www.webmd.com/osteoporosis/what-is-wolffs-law
7:48 - Davis' Law - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5342900/
11:57 - Is it time to put traditional cold therapy in rehabilitation of soft-tissue injuries out to pasture? - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8173427/
12:01 - Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline - https://www.mygcphysio.com.au/wp-content/uploads/2019/08/Ankle-sprains-consensus-statement-2018.pdf
14:40 - Factors That Impair Wound Healing - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4495737/
Sunday Apr 16, 2023
Episode 015 - Getting to the ”core” of your 6-pack problems
Sunday Apr 16, 2023
Sunday Apr 16, 2023
Our culture has a fascination with having a 6-pack. Whether it's an indicator of a healthy lifestyle, a sign of athleticism, or you just want to run your hands over them, having 6-pack abs is a pretty common fitness goal. But is training specifically to get a 6-pack a good idea? And are people going about it all wrong? Listen and find out!
Sunday Apr 09, 2023
Episode 014 - Self-sabotage: Don’t ask the wrong health questions
Sunday Apr 09, 2023
Sunday Apr 09, 2023
Making change is hard, but it's worse if your intentions are misplaced. Often do we seek answers to questions to only wind up as failures that can leave us wondering why we even bothered in the first place. Don't fall for the common pitfalls and learn how to identify and make S.M.A.R.T. goals and changes to become better and improving your health and wellness.
Show Notes:
1:24 - hair, nail, and skin revenue - https://www.statista.com/statistics/296193/revenue-hair-and-nail-salons-in-the-us/#:~:text=Market%20size%20of%20beauty%20salons%20in%20the%20U.S.%202017-2022&text=In%202020%2C%20the%20market%20size,of%2053.6%20billion%20U.S.%20dollars.
2:05 - Overweight Americans - https://www.niddk.nih.gov/health-information/health-statistics/overweight-obesity
4:20 - The Influence of Industry Sponsorship on the Research Agenda: A Scoping Review - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187765/
6:32 - Average healthy weight loss - https://www.cdc.gov/healthyweight/losing_weight/index.html#:~:text=When%20you're%20trying%20to,to%20keep%20the%20weight%20off.
Sunday Apr 02, 2023
Episode 013 - Balance is a Strength Game
Sunday Apr 02, 2023
Sunday Apr 02, 2023
Balance is not a frequently sought after facet of fitness. Yet we use it all the time and when lost, we can be embarrassed or far, far worse. So why do we pay it no mind until we find that it has left us as the years pass? Because we don't need "balance exercises" if we're already doing appropriate, commonly used fitness practices. Tune in and learn more.
Show Notes:
12:48 - Increase in femoral bone density in young women following high-impact exercise - https://link.springer.com/article/10.1007/BF01623226
Sunday Mar 26, 2023
Episode 012 - Bad Knees? Or Have You Been Bad?
Sunday Mar 26, 2023
Sunday Mar 26, 2023
Knee injuries are no joke, whether you've suffered an accident or they're "falling apart" with age. But have you been doing something, or rather NOT been doing something, this whole time that's set yourself up for failure? Tune in and find out.
Show Notes:
6:18 - CDC: Adults with arthritis aged 65 and older - https://www.cdc.gov/arthritis/communications/features/4things.htm#:~:text=Among%20adults%20aged%2065%20and,having%20been%20diagnosed%20with%20arthritis.
6:31 - Why is Osteoarthritis an Age-Related Disease? - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2818253/#R3
Sunday Mar 19, 2023
Episode 011 - Acne and Nutrition
Sunday Mar 19, 2023
Sunday Mar 19, 2023
Westerners have a problem many primitive cultures did not: Acne. So what is it about our lifestyle that causes acne? Arguably our hygiene is much better than our ancestors. Could it be something we're putting in our bodies?? Listen in and find out.
Show Notes:
1:40 - Structure of skin and how acne can form - https://qima-lifesciences.com/en/acne-vulgaris-symptoms-treatments/
2:23 - Different types of acne - https://www.hopkinsmedicine.org/health/conditions-and-diseases/acne#:~:text=Acne%20is%20a%20disorder%20of,Acne%20is%20very%20common.
4:29 - A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial - https://academic.oup.com/ajcn/article/86/1/107/4633089
5:47 - Androgens are known to increase sebum production - https://onlinelibrary.wiley.com/doi/pdfdirect/10.1111/exd.12291
8:03 - Predictors of severity of acne vulgaris in young adolescent girls: results of a five-year longitudinal study - https://www.sciencedirect.com/science/article/pii/S002234769770307X
9:38 - DHEA and it's androgenic potency - https://pediatric.testcatalog.org/show/DHES1
10:40 - Dietary Fat and Polyunsaturated Fatty Acid Intakes during Childhood Are Prospectively Associated with Puberty Timing Independent of Dietary Protein - https://www.mdpi.com/2072-6643/14/2/275
Sunday Mar 12, 2023
Episode 010 - Getting Started on Gut Flora
Sunday Mar 12, 2023
Sunday Mar 12, 2023
Our bodies are fantastic machines, and surprisingly some of that machinery doesn't belong to us! We are rife with microbes that are not "ours" yet work for (and sometimes against) us. Have we evolved to need them for our survival? In this episode, we discuss some of what these microbiota do for us, how we can unknowingly influence which of those critters get to hang around with us, what those ramifications can be on our health and wellness, and the conscious steps we can take to make positive change regarding our gut flora.
Show notes:
0:45 39 trillion microbes in our bodies - https://www.sciencefocus.com/the-human-body/human-microbiome/
1:04 Structure and function of the human skin microbiome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4744460/?pg=1
1:35 Role of the normal gut microbiota - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4528021/
2:15 Gut Microbiota Differences According to Ultra-Processed Food Consumption in a Spanish Population - https://www.mdpi.com/2072-6643/13/8/2710
5:29 Dietary emulsifiers impact the mouse gut microbiota promoting colitis and metabolic syndrome - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4910713/?adb_sid=3f2fa233-444b-4e87-a5c4-0277499c4be4
13:00 Probiotic supplements might not be universally-effective and safe: A review - https://www.sciencedirect.com/science/article/pii/S0753332218345657
16:11 Effect of kombucha intake on the gut microbiota and obesity-related comorbidities: A systematic review - https://www.tandfonline.com/doi/full/10.1080/10408398.2021.1995321
Your Bridge to a Better Life
Humans are complex creatures that surpass their limits on a daily basis. In our journey to grow, however, we often are the source of our own undoing. Sometimes by going back to our roots are we able to create a better life for ourselves. Join us as we learn to better understand our bodies and how to optimize our lifestyle choices to improve health and live more meaningful and fulfilling lives.