Bodyholic With Di | Your Health And Fitness Beyond Myths podcast

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Bodybuilding Competition: The Untold Mental & Lifestyle Challenges 58:21

4 hours sitten58:21

Toista Myöhemmin

Listat

Tykkää

Tykätty

58:21

Text Di What really happens when someone prepares for a bodybuilding competition? Virginia Kinkel pulls back the curtain on the shocking realities that competitors face – and they go far beyond just diet and exercise. Kinkel, a 20-year fitness industry veteran who's been competing since 2012, explains how competition prep demands absolute prioritization in your life. Forget flexible eating or spontaneous outings – she describes bringing Tupperware meals to social events while friends enjoy wine tours, and packing frozen meals as carry-on luggage when traveling. This shift from being generally fitness-focused to competition-ready represents a psychological hurdle many aren't prepared for. Most surprisingly, Virginia candidly states that "competing is not healthy." The extreme caloric manipulation, potential dehydration practices, and psychological strain create significant physical and mental challenges. She draws fascinating parallels between post-competition recovery and postpartum experiences – both involve dramatic physiological changes paired with the sudden disappearance of a driving goal. Without proper support systems, many competitors struggle with dramatic rebounds after stepping off stage. The conversation reveals behind-the-scenes details most people never consider: standing completely naked while strangers apply spray tan to every crevice, the distinctive smell of competition tan that can trigger emotional responses years later, and the data-driven approach Virginia takes by tracking precise body composition changes throughout her preparation. For those considering competition, Virginia emphasizes understanding the timeline and commitment required. While she doesn't discourage aspiring competitors, she stresses the importance of entering with realistic expectations. The most successful competitors approach the sport with an athlete's mentality – viewing judges' feedback as valuable data rather than personal criticism, and maintaining perspective about the difference between pursuing competitive excellence versus overall health. Whether you're curious about the competitive fitness world or contemplating stepping on stage yourself, this eye-opening conversation provides crucial insights from someone who truly understands the journey from both personal experience and professional expertise: Virginia Kinkel. Subscribe now and share this episode to help others understand what competing really entails. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Mastering Macros: The Carbon Diet Coach Guide 37:58

12 päivää sitten37:58

37:58

Text Di Dive into the science of macronutrients with nutrition expert John Ybarra from Carbon Diet Coach as we unpack the often misunderstood world of macro tracking. This conversation transforms what many view as restrictive into something refreshingly accessible and sustainable. John explains how flexible dieting prioritizes protein first, then allows personal preference for carbs and fats—eliminating "forbidden foods" while still supporting your goals. We explore how Carbon Diet Coach's smart algorithms provide personalized recommendations and weekly adjustments, mimicking the guidance of a personal nutrition coach at a fraction of the cost. What sets this approach apart is the recognition that nutrition tracking is simply a learnable skill, comparable to other areas where you've already developed expertise. "If you're successful in other areas of your life where structure is needed, you have the requisite skills to succeed with nutrition tracking," John emphasizes, making the whole process feel attainable rather than overwhelming. The episode offers practical strategies for maintaining progress while traveling or eating out, including using Carbon's calorie planner to allocate more calories for special occasions and techniques for logging restaurant meals. We also discuss the importance of protein supplementation, especially as we age, and the well-researched benefits of creatine for both performance and cognitive health. Perhaps most valuable is John's emphasis on self-compassion: "You're not going to be perfect, especially if this is new to you. You have to give yourself grace." This perspective shift—viewing tracking as a skill to develop rather than a restriction to endure—can transform your relationship with nutrition while still moving you toward your fitness goals. Download Carbon Diet Coach today and join us for the upcoming Bodyholic Protein Challenge on April 28th, 2025 . Your journey to understanding macronutrients starts here! Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Your Wellness Business Can Thrive Without Burning You Out 33:33

21 päivää sitten33:33

33:33

Text Di Ever wonder why some wellness professionals struggle financially despite exceptional skills and genuine passion? The secret might be simpler than you think. Meet Alison Katschkowsky, a 30-year fitness industry veteran who rebuilt her entire business after losing everything during the pandemic. Today, she's revealing the exact strategies that helped her create her dream business model—one that generates multiple revenue streams without requiring 80-hour workweeks or constant hustle. Whether you operate primarily in-person or online, this episode provides concrete steps to diversify your offerings, leverage your natural strengths, and build a business that supports your lifestyle rather than consuming it. Alison's hard-won wisdom shines through when she shares how she navigated losing everything in 2020 and emerged stronger with a future-proofed approach to wellness entrepreneurship. Tune in for her podcast ‘The Ultimate Journey of Self Care’ and ‘Creating the World’s Best Client Experiences’ across most platforms. Ready to transform your wellness practice into a sustainable, fulfilling business? This conversation might just be the roadmap you've been seeking. Subscribe now and share with a wellness professional who deserves to thrive doing what they love. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Beyond the Burn: Mastering Recovery for Long-Term Fitness - The Role of Sleep & Overtraining 33:26

5 weeks sitten33:26

33:26

Text Di Ever wondered if that post-workout soreness means you're making progress or potentially sabotaging your gains? This deep dive into the fatigue spectrum reveals crucial distinctions that could save your training regimen—and possibly your athletic career. The fitness world glorifies the "no pain, no gain" mentality, but understanding the nuances between beneficial fatigue and dangerous overtraining is paramount for long-term success. We break down the science behind three distinct states: Functional Overreaching (FOR), the strategic temporary overload that leads to performance improvements; Non-Functional Overreaching (NFOR), when recovery becomes insufficient and fatigue lingers for weeks; and Overtraining Syndrome (OTS), the severe condition that can sideline athletes for months or even years. Most athletes recognize Delayed Onset Muscle Soreness (DOMS), but few understand how it differs from more serious fatigue states. While DOMS typically resolves within a week and indicates positive adaptation, NFOR and OTS involve systemic symptoms including persistent performance declines, hormonal disruptions, mood changes, and immune suppression. Sleep emerges as the cornerstone of effective recovery—not merely passive rest but an active regenerative state where growth hormone peaks, protein synthesis accelerates, and muscles receive crucial nutrients for repair. For college athletes especially, who navigate intense training alongside academic and social stressors, recognizing early warning signs could prevent career-threatening overtraining. Ready to train smarter, not just harder? Listen now to learn how to maximize your gains while protecting your body's capacity to adapt and grow stronger! Don't forget to share with your training partners who might be pushing too hard without adequate recovery. doi: 10.1542/peds.2023-065129 doi: 10.1136/bjsports-2024-IOC.320 doi: 10.1123/cssep.2019-0006 doi: 10.1007/s40279-014-0253-z Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Muscle Growth Breakthrough: Lessons From My First Protein Challenge 26:17

7 weeks sitten26:17

26:17

Text Di What makes the difference between random workouts and true physical transformation? The Bodyholic Protein Challenge answers this question by combining cutting-edge science with practical application. This isn't about mindlessly lifting weights or downing protein shakes—it's a sophisticated approach to maximizing muscle growth through precise macro tracking and evidence-based training protocols. Fresh from completing the inaugural challenge, I'm buzzing with excitement about our collective achievements while already planning improvements for round two. Consistent hydration (minimum 80 ounces daily) and enhanced community engagement top my priority list, alongside introducing biosynergy protein and creatine supplementation. The research on creatine for women is particularly compelling, with benefits extending far beyond muscle building to include cognitive function, bone health, mood enhancement, and hormonal support. Understanding proper training methodology makes all the difference in your results. Hypertrophy thrives on 6-12 rep ranges with 1-3 RIR (reps in reserve), while strength development requires heavier weights, lower reps (1-5), and longer rest periods (3-5 minutes). For endurance, push into higher rep ranges (15-20+) with shorter rest intervals. Throughout all training styles, impeccable form remains non-negotiable—not just for safety, but because proper technique fundamentally determines your progress. As we prepare for the next challenge starting April 28th, take time now to establish your SMART goals, acquire a dedicated tracking notebook, and remember that even 20-30 minutes of focused training can transform your day. Your body has untapped potential waiting to be discovered—are you ready to unlock it? Here’s to your wellness and wellbeing! Xo, Di Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Brain Gains Rant 7:49

8 weeks sitten7:49

7:49

Text Di Your fitness journey begins between your ears. That mind muscle connection isn't motivational fluff—it's backed by science and could be the key to unlocking your physical potential. Here’s to your wellness and wellbeing! Xo, Di References: Cossich, Victor RA, et al. "Technological breakthroughs in sport: Current practice and future potential of artificial intelligence, virtual reality, augmented reality, and modern data visualization in performance analysis." Applied Sciences 13.23 (2023): 12965. Santos-Rosa, Francisco J., et al. "Positive and negative spontaneous self-talk and performance in gymnastics: The role of contextual, personal and situational factors." PLoS One 17.3 (2022): e0265809. Woolfolk, Arlene L. The Combined Effects of Self-Affirmation and Gratitude Interventions on the Well-Being Scores of Mental Health Professionals. Diss. Capella University, 2023. Hausswirth, Christophe, and Iñigo Mujika, eds. Recovery for performance in sport. Human Kinetics, 2013. Available DOIs: Cossich et al. (2023): https://doi.org/10.3390/app132312965 Santos-Rosa et al. (2022): https://doi.org/10.1371/journal.pone.0265809 Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Value-Driven Luxury: Pauline Brown on the Future of Wellness Brands 51:57

10 weeks sitten51:57

51:57

Text Di What is luxury in the age of wellness? On this episode of Bodyholic, Di talks with Pauline Brown, former Chairman of North America at LVMH, to uncover the surprising evolution of luxury. Pauline shares her expert perspective on how luxury has shifted from exclusive status symbols to a focus on holistic well-being. Discover how: Wellness has become the new luxury: We explore how affluent consumers now prioritize health and well-being, influencing the strategies of top brands. Brands are building communities: Learn how companies like Lululemon create loyal followings by tapping into the desire for connection and shared values. Authenticity trumps trends: Pauline shares inspiring stories about the growing importance of authenticity and minimalism in the luxury market. Luxury brands are embracing wellness: We discuss how fashion and wellness are intertwined, and how brands are leveraging this connection through influencer partnerships and community building. Tune in for a fascinating conversation about the future of luxury and how wellness is reshaping the desires of consumers worldwide. Here’s to your wellness and wellbeing! Xo, Di Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Brain Training for Everyone with Dr. Konstantin Sonkin 39:27

11 weeks sitten39:27

39:27

Text Di Forget everything you thought you knew about physical training. This week, we dive into the revolutionary power of mental visualization in sports and beyond. Dr. Konstantin Sonkin reveals how "muscle memory" is actually a sophisticated mind-body connection strengthened through mental practice – and how this can unlock peak performance without even moving a muscle. Imagine a world where mental workouts are as common as physical ones. Join us to explore this incredible potential and redefine what's possible with cognitive skills and human performance. Dr. Sonkin, a leading expert in applied neuroscience and CEO of i-BrainTech , shares compelling evidence and insights from his work with top sports organizations, featured by FIFA, BBC Sport, and Forbes. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Enough with the Teen Body Obsession! A Rant for Women Everywhere 7:39

12 weeks sitten7:39

7:39

Text Di This week's episode is a rant, a call to action, and a much-needed conversation about the toxic obsession with women looking like teenagers. I recently saw an article praising a woman for having the "body of a 16-year-old," and it just… it made my blood boil. This isn't a compliment. It's ageist, it's damaging, and it perpetuates unrealistic beauty standards that hurt women of all ages. In this episode, I'm diving deep into how creepy this is!!! But also: The Problem with "Looking Young": Why is our society so obsessed with youth? What message does this send to young girls and to women who are aging gracefully? The Toxic Teen Body Ideal: What does "teen body" even mean? Why is it held up as the gold standard of beauty? And why is it so unattainable (and unhealthy) for most women? Ageism in the Beauty Industry: How does the constant focus on "anti-aging" products and procedures contribute to this toxic mindset? Body Positivity and Self-Acceptance: How can we combat these harmful messages and embrace our bodies at every stage of life? How can we teach the next generation of women to love themselves for who they are, not how they look? Beyond Physical Appearance: What truly matters when it comes to a woman's worth? Hint: it's so much more than her physical appearance! I'm sharing my own experiences, my frustrations, and my hopes for a future where women are celebrated for their strength, their intelligence, and their unique beauty, regardless of their age. This is a conversation we NEED to be having. Listen up! Share this episode with the women in your life! Join the conversation on social media using #Bodyholic #TeenBodyObsession #Ageism #BodyPositivity #SelfAcceptance #WomensHealth #BeautyStandards #BeyondLooks #EnoughIsEnough What are your thoughts on this topic? Let me know Connect with Di: Instagram: Bodyholic LinkedIn: Di Katz Shachar Website: https://www.bodyholic.fit/ Subscribe to the Bodyholic with Di Podcast ! Keywords: Ageism, Beauty Standards, Body Positivity, Body Image, Self-Acceptance, Women's Health, Teen Body, Toxic Beauty Standards, Looking Young, Anti-Aging, Body Shaming, Body Confidence, Women Empowerment, Di, Bodyholic, Podcast, Rant Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Are Six Pack Abs Realistic? A Nutritionist Explains 31:51

13 weeks sitten31:51

31:51

Text Di Dreaming of a six-pack? This episode is your ultimate guide! I'm joined by Rotem Lahav, registered clinical dietician and my Hebrew podcast co-host, to separate fact from fiction about achieving those coveted abs. We discuss nutrition, training, and the lifestyle changes needed to reach your goals. Rotem shares her personal transformation story and we explore the challenges women face in achieving low body fat. We also delve into the world of physique competitions, comparing it to general health and fitness. Plus, Rotem shares insights from her Tel Aviv clinic on sustainable weight management. Tune in for practical tips and expert advice! #sixpackabs #fitness #nutrition #diet #weightloss Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Reverse Chronic Disease: A Controversial Conversation with Dr. Robert Lufkin 58:51

15 weeks sitten58:51

58:51

Text Di Ever feel like no matter what you do, you just can't seem to get a handle on your health? Dr. Robert Lufkin, author of the groundbreaking book, " Lies I Taught In Medical School ," is here to expose the inconvenient truth about chronic diseases and metabolic dysfunction. Dr. Lufkin, a practicing physician and former professor at UCLA and USC medical schools, challenges conventional medical wisdom, arguing that the 'calorie in, calorie out' model of weight loss is a dangerous oversimplification. He further asserts that the focus on lowering dietary fat and cholesterol has led to an increase in consumption of refined carbohydrates and seed oils, which are significant contributors to many chronic diseases. In this episode, Dr. Lufkin and I discuss the lies that the medical community has unintentionally perpetuated, the role of insulin in fat storage, and the harmful effects of sugar and refined carbohydrates on metabolic health. We'll also touch on the controversial topic of statins, their effectiveness in preventing heart disease, and the influence of drug companies on medical practices. If you're ready to dive deep into the world of metabolic health and discover how to take control of your well-being, then grab a cup of coffee, a notebook, and a pen, and let's get started! Find out more about Dr. Lufkin's work at https://www.robertlufkinmd.com/ . Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Rant Alert: Why These Fires Are a Wake-Up Call (and What We Can Do About It) 17:41

16 weeks sitten17:41

17:41

Text Di The episode addresses the devastating impact of California's wildfires and the interconnectedness of climate change and societal inequalities. We explore the science, historical policies that have contributed to the crisis, and the broader implications for our communities and environment. • California's wildfires highlight the urgency of addressing climate change • Rising temperatures and drought conditions prime landscapes for wildfires • Decades of fire suppression policies have led to increased fire risk • Economic and emotional tolls on affected communities are immense • Wildfires illustrate the intersecting vulnerabilities of all socioeconomic classes • Disasters present opportunities for empathy and collective awakening • The need for systemic change in fire management and community support • Indigenous practices can guide us in more sustainable fire management • Building resilience through education, awareness, and shared responsibility • Call to action: Support organizations aiding wildfire victims and advocate for policy change. For Direct Relief: California Fire Foundation: This organization provides emotional and financial assistance to families of fallen firefighters, firefighters, and the communities they protect. https://www.cafirefoundation.org/ American Red Cross: The Red Cross provides shelter, food, and other essential resources to people affected by disasters, including wildfires. https://www.redcross.org Direct Relief: This organization provides emergency medical aid and supplies to communities impacted by wildfires. https://www.directrelief.org/ Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Prioritizing Sleep in the New Year: Expert Tips for Restful Nights with Nancy H. Rothstein 1:00:08

17 weeks sitten1:00:08

1:00:08

Text Di In this episode, we delve into the world of sleep with Nancy H. Rothstein, MBA, The Sleep Ambassador®. Nancy shares her expertise on how to prioritize sleep for optimal health and well-being, especially as we embark on a new year. We discuss the importance of creating a sleep sanctuary and explore actionable tips for overcoming common sleep challenges. Our Guest: Nancy H. Rothstein, MBA, The Sleep Ambassador®: Website: The Sleep Ambassador® (Provides resources and information about sleep) Courses: The Sleep Ambassador® Services & Courses Sleep Is Your Superpower (LinkedIn Learning): https://www.linkedin.com/learning/sleep-is-your-superpower (1/2 hour overview on sleep fundamentals and practical tips) Sleep Well/Live Well : (Comprehensive, non-medical sleep improvement course) Use code TSA50 for a $50 discount! Resources: Books: Why We Sleep by Matthew Walker , PhD (Sleep science made accessible) Breath: The New Science of a Lost Art by James Nestor (The importance of breathing for sleep and well-being) Creating a Sleep Sanctuary: The Art of Making Your Bed (Video by Nancy Rothstein): https://launchmoxie.com/home/ (Tips for comfortable sleeping and a good night's rest) Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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The Authentic Self: Debunking the Myth and the Science of You 17:34

19 weeks sitten17:34

17:34

Text Di Get ready for another one of Di's rants! In this episode, we're calling BS on the "authentic self." We're exposing the popular self-help concept for what it is: Di sees this as a misleading and potentially harmful myth. Backed by science, this is the truth you need to hear about authenticity, identity, and the journey of self-discovery. If you're tired of the pressure to "find yourself," this episode is for you. References Want to learn more about the science behind the "authentic self" myth? Here are the studies and books mentioned in this episode. Check out Dr. Linville's work on self-complexity to see why having multiple roles in life can help you weather any storm! Bower, Gordon H. "Mood and Memory." American Psychologist 36, no. 2 (1981): 129–48. Doidge, Norman. The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of Brain Science . New York: Viking, 2007. Emmons, Robert A., and Michael E. McCullough. "Counting Blessings Versus Burdens: An Experimental Investigation of Gratitude and Subjective Well-Being in Daily Life." Journal of Personality and Social Psychology 84, no. 2 (2003): 377–89. Kabat-Zinn, J. Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness . New York: Delacorte, 1990. Kernis, M. H., and Goldman, B. M. "A Multicomponent Conceptualization of Authenticity: Theory and Research." Advances in Experimental Social Psychology 38 (2006): 283-357. Linville, Patricia W. "Self-Complexity and Affective Extremity: Don't Put All of Your Eggs in One Cognitive Basket." Social Cognition 5, no. 1 (1985): 94–120. Pennebaker, James W., and Janel D. Seagal. "Forming a Story: The Health Benefits of Narrative." Journal of Clinical Psychology 55, no. 10 (1999): 1243–54. Shaffer, David R., and Katherine Kipp. Developmental Psychology: Childhood and Adolescence . 10th ed. Belmont, CA: Wadsworth Cengage Learning, 2014. Keywords: authentic self, authenticity, rant, myth, debunked, self-help, identity, self-discovery, truth, neuroscience, psychology, well-being, mental health, personal growth, BS. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Ozempic: Di’s Late Night Rant 13:10

21 weeks sitten13:10

13:10

Text Di Let’s get into facts behind Ozempic, the GLP-1 receptor agonist making waves in the health community. We're diving into the science that enables Ozempic to mimic a natural hormone, effectively regulating blood sugar and curbing appetite. From enhancing insulin secretion to delaying gastric emptying, discover the multifaceted approach this medication takes to tackle weight and diabetes. We'll dissect groundbreaking studies, including a 2021 New England Journal of Medicine landmark study, that highlight Ozempic's impressive results—like an average weight loss of nearly 15% among participants. With insights from the SUSTAIN trials, we'll explore how it outperforms other diabetes medications in managing type 2 diabetes and improving A1C levels. Promising long-term effectiveness, Ozempic stands out as a powerhouse for enhancing metabolic health. Tune in as we debunk the myths, offer real-world strategies, and provide a clear-eyed look at Ozempic. Weight Loss Studies: Wilding, J. P. H., et al. (2021). Once-Weekly Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine , 384(11), 989–1002. Wilding, J. P. H., et al. (2021). Weight Loss and Cardiometabolic Health with Semaglutide in Adults with Overweight or Obesity. New England Journal of Medicine , 384(11), 1003–1015. Davies, M., et al. (2023). Two-Year Effects of Semaglutide in Adults with Overweight or Obesity: The STEP 5 Trial. Diabetes, Obesity and Metabolism , 25(1), 109–120. Blood Sugar Control Studies (SUSTAIN Trials): Ahmann, A. J., et al. (2018). Efficacy and Safety of Once-Weekly Semaglutide Versus Sitagliptin as an Add-on to Metformin, Thiazolidinediones, or Both, in Patients with Type 2 Diabetes (SUSTAIN 2): a Randomised, Double-blind, Placebo-controlled, Phase 3a Trial. The Lancet Diabetes & Endocrinology , 6(4), 251–260. Marso, S. P., et al. (2016). Semaglutide and Cardiovascular Outcomes in Patients with Type 2 Diabetes. New England Journal of Medicine , 375(19), 1834–1844. (This is the SUSTAIN 6 trial, which also looked at cardiovascular outcomes) Cardiovascular Risk Reduction Study (SELECT Trial): Husain, M., et al. (2023). Semaglutide and Cardiovascular Outcomes in Patients with Overweight or Obesity. New England Journal of Medicine , 388(15), 1374–1386. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Transforming Parkinson's Care: The Power of Movement and Mindset 58:18

22 weeks sitten58:18

58:18

Text Di Could exercise and mindset be the keys to managing Parkinson's Disease? Join us as we delve into the world of Parkinson's empowerment with Karl Sterling, renowned Parkinson's training expert and author of " Parkinson's Empowerment Training " and " Parkinson's Regeneration Training. " Discover the power of neuroplasticity and how targeted movement can dramatically improve quality of life. We explore the challenges of living with Parkinson's, from motor symptoms like rigidity and tremors to the emotional and psychological hurdles. Karl shares inspiring stories of individuals reclaiming their lives through exercise, including a transformative moment in Mexico where a woman with Parkinson's regained independence through a simple exercise technique. We also discuss broader societal issues surrounding Parkinson's, particularly the stigma and misinformation prevalent in developing countries. Karl advocates for change through education and the promotion of physical activity as a vital component of wellness. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Protein, Carbs & Fat, Oh My! Mastering Your Macros 24:33

23 weeks sitten24:33

24:33

Text Di Macros – protein, carbs, and fats – how do they impact your body composition, performance, and overall health? Discover the optimal macro split for muscle growth and fat loss, debunk common macro myths, and learn how to fuel your body with the power of evidence-based nutrition. Plus, get the inside scoop on the Bodyholic Macro Calculator, your personalized guide to achieving your fitness goals. Tune in and unleash your inner Bodyholic! References Helms, Eric R., Alan A. Aragon, and Peter J. Fitschen. "Evidence-Based Recommendations for Natural Bodybuilding Contest Preparation: Nutrition and Supplementation." Journal of the International Society of Sports Nutrition 15, no. 1 (2018): 20. Kerksick, Chad M., et al. "ISSN Exercise & Sports Nutrition Review Update: Research & Recommendations." Journal of the International Society of Sports Nutrition 11, no. 1 (2014): 7. Hu, Frank B., et al. "Dietary Fat Intake and the Risk of Coronary Heart Disease in Women." New England Journal of Medicine 337, no. 21 (1997): 1491-99. Bueno, Nassib Bezerra, et al. "Very-Low-Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: A Meta-Analysis of Randomised Controlled Trials." British Journal of Nutrition 110, no. 7 (2013): 1178-87. Pasiakos, Stefan M., et al. "The Effects of Protein Supplements on Muscle Mass, Strength, and Aerobic and Anaerobic Power in Healthy Adults: A Meta-Analysis." Sports Medicine 45, no. 1 (2015): 111-31. Leidy, Heather J., et al. "The Role of Protein in Weight Loss and Maintenance." The American Journal of Clinical Nutrition 101, no. 6 (2015): 1320S-29S. Gibney, Michael J., et al. "Perspective: The Case for Personalised Nutrition." Advances in Nutrition 11, no. 1 (2020): 43-55. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Supercharge Your Strength Potential: Understanding Your 1RM 8:36

25 weeks sitten8:36

8:36

Text Di Unleash Your Inner Gym Warrior: Understanding Your 1RM Are you ready to cut through the fitness fluff and get serious about strength training? Unleash your inner gym warrior by understanding the true power of the 1RM (one-rep max). This episode strips away the social media nonsense and gets down to the essence of what truly matters in strength training. Di will guide you through the science behind calculating your 1RM and why it's crucial for optimizing your workouts and breaking through plateaus. Tune in to discover: The surprising factors that can affect your 1RM (it's not just about how much you lift!) Safe and effective methods for determining your 1RM. Plus, a simple tool that takes the guesswork out of calculating your 1RM . Whether you're a seasoned lifter or just starting your fitness journey, this episode is your ticket to becoming a stronger, more confident you. Remember, this is for informational purposes only and not a replacement for professional medical advice. Subscribe now and unleash your inner badass! References: https://www.bodyholic.fit/1rm-calculator Grgic, Jozo, Bruno Lazinica, Brad J. Schoenfeld, and Zeljko Pedisic. "Test–retest reliability of the one-repetition maximum (1RM) strength assessment: a systematic review." Sports medicine-open 6 (2020): 1-16. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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WTF?! Cursing Your Way to Victory? The Athlete's Guide to Profanity 29:20

26 weeks sitten29:20

29:20

Text Di Unleash the unexpected power of swearing to boost athletic performance and mental resilience with insights from our special guest, Noam Manor, a PhD student in sports psychology at Ariel University. Discover how athletes and coaches strategically use foul language as a tool for self-talk, transforming it from mere profanity into a source of emotional release and mental toughness. Noam shares his pioneering research, revealing how swearing's taboo nature can provide an unmatched form of catharsis, helping athletes to manage pressure and frustration effectively. Through captivating anecdotes, we explore the thin line between swearing as a strategy and an insult, shedding light on this fascinating psychological phenomenon. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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The SHOCKING Truth About Body Fat 15:52

27 weeks sitten15:52

15:52

Text Di 🔥 Body Fat TRUTH BOMBS! Ditch the BS & Own Your Body! 🔥 Ready to blow up the "ideal body" myth and take control of YOUR health journey? In this episode, we're dropping TRUTH BOMBS about body fat, debunking the BS, and giving you the science-backed knowledge to achieve REAL, sustainable results. 💥 Here's what you can expect: 💥 Fat-phobia? NOT on my watch! We're calling out the toxic obsession with thinness and celebrating healthy bodies of ALL shapes and sizes. "Ideal" body fat percentage? MYTH BUSTED! We're diving into the research (with receipts!) to show you why there's NO magic number. Spot reduction? FAIRY TALE! We're exposing the truth about fat loss and why you can't target specific areas. Scale obsession? DITCH IT! We're shifting the focus to how you FEEL, not just what the scale says. Victoria's Secret's "inclusivity"? We're calling BS! Let's talk about REAL body positivity. 💪 Plus, we're giving you the TOOLS to take action: 💪 Body Fat 101: Understand what body fat REALLY is and why it's essential for your health. Calculator Breakdown: Learn how to use the Bodyholic Body Fat Calculator (US Navy method!) and interpret your results wisely. Actionable Strategies: Get science-backed tips for optimizing your body composition through nutrition, exercise, and lifestyle changes. 🔥 Ready to ditch the BS and OWN your body? Let's go! 🔥 Tomiyama, A. Janet, Janet M. Hunger, Jenny Nguyen-Cuu, and Christine Wells. "Defining Overweight and Obesity by Percent Body Fat Instead of Body Mass Index." The Journal of Clinical Endocrinology & Metabolism 109, no. 10 (2024): dgac537. doi:10.1210/clinem/dgac537 University of Sydney. "Spot reduction: why targeting weight loss to a specific area is a myth." Published November 7, 2023. Accessed October 25, 2024. https://www.sydney.edu.au/news-opinion/news/2023/11/07/spot-reduction--why-targeting-weight-loss-to-a-specific-area-is-.html Hall, Kevin D. "What is the required energy deficit per unit weight loss?" Int J Obes (Lond) 41, no. 1 (2017): 1-3. doi:10.1038/ijo.2016.173 Pesta, Dominik H., and Varman T. Samuel. "A high-protein diet for reducing body fat: mechanisms and possible caveats." Nutr Metab (Lond) 11, no. 1 (2014): 53. doi:10.1186/1743-7075-11-53 Juul, Fernanda, Elizabeth Martinez-Steele, Niyati Parekh, Carlos A. Monteiro, Zhangling Chang, and Dariush Mozaffarian. "Ultra-processed food exposure and adverse health outcomes: a systematic umbrella review of epidemiological meta-analyses." BMJ 384 (2024): e077310. doi:10.1136/bmj-2023-077310 Spiegel, Karine, Esra Tasali, Plamen Penev, and Eve Van Cauter. "Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite." Ann Intern Med 141, no. 11 (2004): 846-850. doi:10.7326/0003-4819-141-11-200412070-00008 Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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BMR Myths BUSTED! (And How to ACTUALLY Use It) 10:42

28 weeks sitten10:42

10:42

Text Di Unlock the secrets of your body's energy needs and DOMINATE your health journey! Get ready to challenge what you THINK you know about BMR and TDEE. Forget the myths and magic numbers – this episode EXPOSES the BS and focuses on what ACTUALLY matters. We're cutting through the internet noise and debunking the hype around metabolism boosters and detox teas. (Spoiler alert: they're mostly BS!) References: McMurray, Robert G., Jesus Soares, Carl J. Caspersen, and Thomas McCurdy. "Examining variations of resting metabolic rate of adults: a public health perspective." Medicine and science in sports and exercise 46, no. 7 (2014): 1352. Mifflin, M. D., St Jeor, S. T., Hill, L. A., Scott, B. J., Daugherty, S. A., & Koh, Y. O. "A New Predictive Equation for Resting Energy Expenditure in Healthy Individuals." American Journal of Clinical Nutrition 51, no. 2 (1990): 241-247. Marra, M., I. Cioffi, R. Sammarco, et al. "Prediction and Evaluation of Resting Energy Expenditure in a Large Group of Obese Outpatients." International Journal of Obesity 41 (2017): 697–705. https://doi.org/10.1038/ijo.2017.34 Frankenfield, D., L. Roth-Yousey, and C. Compher. "Comparison of Predictive Equations for Resting Metabolic Rate in Healthy Nonobese and Obese Adults: A Systematic Review." Journal of the American Dietetic Association 105, no. 5 (2005): 775-789. https://doi.org/10.1016/j.jada.2005.02.005 Katch, F. I., and W. D. McArdle. "Prediction of Body Density from Simple Anthropometric Measurements in College-Age Men and Women." Human Biology 45, no. 3 (1973): 445-455. Fernández-Verdejo, Rodrigo, Guillermo Sanchez-Delgado, and Eric Ravussin. "Energy Expenditure in Humans: Principles, Methods, and Changes Throughout the Life Course." Annual Review of Nutrition 44 (2024): 51-76. https://doi.org/10.1146/annurev-nutr-062122-031443 Ravussin, E., S. Lillioja, T. E. Anderson, L. Christin, and C. Bogardus. "Determinants of 24-Hour Energy Expenditure in Man: Methods and Results Using a Respiratory Chamber." Journal of Clinical Investigation 78, no. 6 (1986): 1568-1578. https://doi.org/10.1172/JCI112749 Hall, K. D., S. B. Heymsfield, J. W. Kemnitz, S. Klein, D. A. Schoeller, and J. R. Speakman. "Energy Balance and Its Components: Implications for Body Weight Regulation." American Journal of Clinical Nutrition 95, no. 4 (2012): 989-94. Erratum in: American Journal of Clinical Nutrition 96, no. 2 (2012): 448. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Bodyholic Rants: The Ultimate Guide to NOT Being a Gym Jerk (with Daniel Herman) 26:40

31 weeks sitten26:40

26:40

Text Di This episode is raw, unfiltered, and packed with real talk about gym etiquette (or lack thereof). We're gonna laugh, we're gonna rant, and we're gonna give you the straight-up truth about how to NOT be "that guy" or "that girl" at the gym. Whether you're a gym rat or just starting your fitness journey, this episode is a MUST-LISTEN. So tune in, turn up the volume, and get ready to level up your gym game! And also check this out: https://londonmumsmagazine.com/mums-tips/fitness-health/the-brain-boosting-benefits-of-lions-mane-mushroom/ Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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The Science of Micro Workouts: How Short Bursts of Exercise Can Change Your Life 11:38

35 weeks sitten11:38

11:38

Text Di Can a few minutes of exercise REALLY replace hours at the gym? Join Di on Bodyholic as we uncover the shocking science behind micro workouts. From heart health to mental clarity, these bite-sized fitness bursts are changing the game. Tune in for the research that proves it's NOT all hype. Your new, efficient wellness routine starts here. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Can the Keto Diet Improve Your Health? Science (and Di) Weigh In 9:41

36 weeks sitten9:41

9:41

Text Di Keto Diet Deep Dive: Benefits, Risks & the Science Behind the Hype Ever wondered if the keto diet is your ultimate health hack? On this super short solo episode of Bodyholic with Di, we unravel the ketogenic diet's promises and pitfalls. Discover groundbreaking research from the British Journal of Nutrition and the Journal of Diabetic Medicine, revealing keto's impact on weight loss & blood sugar control. We even explore a 2008 Lancet study suggesting keto's potential for neurological conditions. But it's not all sunshine & bulletproof coffee. We tackle the reality of keto flu, sustainability challenges, and nutritional trade-offs. Learn why this diet, despite its benefits, might not be for everyone. Whether keto-curious or a seasoned dieter, this science-backed quickie equips you to make informed health choices. Tune in to Bodyholic with Di and transform your understanding of what keto can - or can't - do for you. Keywords: keto diet, ketogenic diet, weight loss, blood sugar control, keto flu, health benefits, nutritional trade-offs, science-backed, Bodyholic with Di Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Breaking Gender Stereotypes for Better Student Well-being 57:36

37 weeks sitten57:36

57:36

Text Di Ever wondered how gendered stereotypes and hormonal changes during puberty shape emotional health and academic experiences? Join us as we sit down with Dr. Dana Onayemi , an expert in education and child development, to uncover the striking differences in emotional expression and depression rates between girls and boys. Drawing from her rich background in foster care and her extensive professional experience, Dana sheds light on the critical need for supportive environments where children can navigate their challenges authentically and communicate effectively. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Protecting Our Girls: The Dangers of Premature Puberty 7:19

38 weeks sitten7:19

7:19

Text Di Early Periods, Lasting Impact: Safeguarding Girls' Health What if the onset of puberty could shape a girl's entire future health? Join Di as we unravel the alarming trend of early menarche and its profound implications. Discover how girls as young as nine are beginning their periods—a stark contrast from the traditional age—and the serious health risks associated with this shift. From heart disease and high blood pressure to type 2 diabetes , specific cancers , and mental health challenges , the impacts are both extensive and troubling. We delve into key studies, such as the 2020 JAMA publication and 2017 research from the Journal of Clinical Endocrinology and Metabolism, to provide science-backed insights into this critical issue. But what's behind this early onset of menstruation ? Di explores the multifaceted causes, including: The obesity crisis Environmental toxins Sugar overload The emotional toll of stress and trauma Learn how increased body fat, endocrine disruptors , and sugary diets contribute to higher estrogen levels, triggering early periods. Plus, understand the heartbreaking connection between early-life stress and accelerated puberty . Finally, Di offers actionable steps to safeguard our young girls and mitigate these risks, aiming for a healthier future for all. Join us for a crucial conversation that impacts not just our daughters and sisters, but our collective long-term well-being. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Beyond the Baby Blues: Dr. Stephanie Bathurst's Holistic Approach to Pregnancy, Postpartum & Mental Well-being 1:05:11

39 weeks sitten1:05:11

1:05:11

Text Di Can the right support during pregnancy and postpartum truly transform your family life? Join us for a deep dive with Dr. Stephanie Bathurst, clinical marriage and family therapist, and board-certified clinical sexologist, as we uncover the often overlooked aspects of prenatal mental health and relationship therapy. Together, we discuss early interventions and holistic approaches that reconnect women with their bodies and partners, paying special attention to the essential support partners need during this life-changing journey. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Are Your Favorite Snacks Slowly Harming You? 1:03:52

40 weeks sitten1:03:52

1:03:52

Text Di Can emulsifiers in your favorite foods be more harmful than you think? Join us on Bodyholic with Di as we welcome Ayelet Gur Arye, a celebrated nutrition and microbiome expert, to uncover the hidden dangers lurking in everyday foods. From the soap-like properties of emulsifiers to the deceptive allure of artificial sweeteners, Ayelet presents groundbreaking research that exposes how these common additives can wreak havoc on your gut health. Learn how these substances may contribute to leaky gut syndrome, chronic inflammation, and even severe conditions like autoimmune diseases and cancer. Ever wondered why your diet soda isn't helping you lose weight? It's not just about calories! Discover why artificial sweeteners may actually lead to higher blood glucose levels and chronic inflammation. Ayelet and I discuss the importance of reading ingredient lists and opting for more natural, minimally processed foods. We also share personal strategies for avoiding harmful substances, including why I now use glass or stainless steel coffee cups to keep microplastics at bay. This episode is packed with actionable tips to help you make healthier food choices and support your overall well-being. Think your whole wheat bread is safe? Think again. We also explore the alarming reality of artificial food colorings, which are hiding in places you’d least expect. With a history steeped in oil-based origins and safety lawsuits, these colorings pose significant risks, especially for children. Ayelet and I shed light on consumer education, the need for transparency in food labeling, and the benefits of choosing natural colorings like beetroot and blueberries. This episode is essential listening for anyone looking to safeguard their health and make informed food choices. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Is Sunscreen REALLY Protecting Us? The Burning Questions We Need to Ask 16:35

41 weeks sitten16:35

16:35

Text Di Can sunscreen really save your life? Discover the critical role that sunscreen plays in protecting your skin and eyes from harmful UVA and UVB radiation. In this episode of Bodyholic with Di, we demystify these rays and the alarming skin cancer statistics that underscore the importance of sun protection. We'll explain everything you need to know about SPF, the science behind broad-spectrum protection, and offer practical tips for proper sunscreen application and reapplication. By the end of this episode, you'll be equipped with the knowledge to make informed choices for your skin's health and safety. Beyond just your face, there are often-missed areas that need attention too! Join us as we discuss the importance of comprehensive sun protection for your ears, lips, and the tops of your feet. We'll also highlight why regular dermatologist checkups are essential, especially for those at higher risk of skin cancer. Tackling viral myths head-on, we emphasize the necessity of science-backed information and encourage you to consult a dermatologist for personalized advice. Let's debunk fears and reinforce that the benefits of sunscreen far outweigh any perceived risks, ensuring you stay protected and informed. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

Bodyholic with Di | Your Health and Fitness Beyond Myths

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Your "Beauty Sleep" - The Real Deal 13:31

42 weeks sitten13:31

13:31

Text Di After experiencing the profound impacts of the Hamas-Israel war and welcoming my new baby boy, I have a renewed appreciation for the importance of mental health and well-being. This episode of Bodyholic with Di kicks off Season Two with a powerful exploration of how sleep influences our mental health. This episode is packed with actionable insights - as usual! Join us as we embark on this exciting new season—one that promises to be filled with expert advice, hot health topics, and, most importantly, your invaluable contributions. Share your sleep stories and questions on social media, and let's work together to become our happiest, healthiest selves. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following Bodyholic on Instagram for more information. Music is Urban Traffic Hip Hop By Trending Music Photo by Boris Kuznetz…

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