Key Takeaways For many people, it isn’t necessary to spend a big chunk of your day at the gym. Exercising periodically throughout the day, even for a few minutes at a time, is a practical solution for staying fit while staying home. Interval training can benefit nearly anyone. The science shows that when appropriately adapted it can help elite athletes as well as people with chronic health conditions.  Interval training is a time-efficient way to exercise. It can be adapted to meet a variety of health goals ranging from weight loss and metabolic flexibility to muscle gain and endurance.   People often think of exercise as a time-consuming task that takes over your whole day. New research is showing that this doesn’t have to be the case. As many of us spend more time at home, exercising in short spurts can be what we need to do to keep our muscles from wasting away.   About Martin Gibala, Ph.D Martin Gibala is a professor of kinesiology at McMaster University in Hamilton, Canada, and the author of The One-Minute Workout. His main interest is the physiology of exercise, including the effects of training and nutrition, and application to health and performance. Martin’s research ranges from basic studies on cellular mechanisms to applied studies on health and performance. He regularly publishes in peer-reviewed journals and speaks at scientific meetings.   What is Interval Training? Simply put, interval training is a style of exercise that involves pushing hard for a few seconds in between longer breaks. While this sounds revolutionary, it’s nothing new. Many elite athletes have been training this way for decades. Regardless of your level of fitness, there’s a role for interval training in your life. Martin explains how nearly everyone from Olympic athletes to those with heart conditions can adapt this type of workout to their benefit. Even if it’s just walking for a few seconds in between resting, there can be a huge benefit for some people. This type of exercise can be as intense or gentle as necessary.   Interval Training as a Helpful Alternative Through his many studies, Martin has found that the intensity of exercise is often more impactful than its duration. That’s not to say that there’s no place for steady-state cardio workouts. What it does suggest is that, for many of us, interval training can serve as an effective alternative. How can you implement interval training at home? Let me know in the comments on the episode page!   In this episode What interval training is and how anyone can do it [2:27] Applying interval training to any fitness level [4:30] What you can learn from a VO2 Max test [9:27] The differences between aerobic and anaerobic interval training [12:35] Managing your recovery time to maximize your outcome [17:27] Interval training’s potential to improve muscular health [23:16] Comparing the results of interval training to endurance training [29:50] Why moving well is more important than moving often [36:28] Taking advantage of interval training in the time of COVID [45:20]   Quotes “Interval training is not only for elite athletes…. Many individuals can safely perform interval training, including individuals with cardiovascular disease, type-2 diabetes, and many other chronic conditions.” [4:13] “If you have twenty minutes to train, that’s a good sweet spot. It’s of sufficient duration.” [16:24] “Just get out there and do something. Vary it up. If you like the same interval workout all the time, go for it. But variety is generally going to be better for you. Mix it up and don’t worry about the details so much.” [19:01] “There’s nothing magical about interval training, but it can just speed things up a little bit in terms of the time invested for the relative benefits.” [25:17] “How hard you work out is more important than how long you work out.” [31:18]   Links Find Martin Gibala, PhD online Follow Martin Gibala on Twitter The One-Minute Workout World Fitness Level Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

Muscle Medicine

100 / Get Amazing Results at Home with Interval Training w/ Martin Gibala, Ph.D

Key Takeaways Consistency and commitment to building strength will also build resilience. This will create the space to actually analyze how you’re doing. When you give yourself enough space to think, you’ll quickly realize what you’re truly capable of. When managing Hashimoto’s symptoms, it’s important to work out and push yourself. Yet, it’s all too easy to overdo it and end up with little to show but exhaustion. Finding the right regime and sticking to it will help you incrementally increase your strength and stamina without overtraining.   Isolation, helplessness, and loneliness are common feelings for women struggling with thyroid health. Many other people just don’t understand their symptoms. It takes dedication and commitment to retake control. Today’s guest shares her amazing story of how she did it.   About Stephanie Pearce After her diagnosis of Hashimoto’s, Stephanie tried many different things to get her life back in order. Anxiety about her thyroid health was a big part of her struggle. Through dedication and hard work, Stephanie has come out on the other side feeling more confident and empowered than ever.   Making the Necessary Changes Stephanie describes her long struggle with thyroid health. Even though she was not diagnosed with Hashimoto’s until three years ago, the signs had been there for some time. Brain fog, fatigue, and rapid weight loss took their toll. Since her diagnosis, Stephanie has been able to take control and move her health in the right direction. One of the first changes Stephanie made was to her diet. The grains and dairy left. Now she sticks to a paleo diet and feels so much better as a result. She also exercises regularly. What started as daily walks has evolved into the strength-based program of Thyroid Strong. Now Stephanie is thinking more clearly and is more motivated than she has been in many years.   Beating Anxiety with Knowledge, Dedication, and Support Throughout her struggles with thyroid health, Stephanie dealt with the anxiety that often accompanies it. It often felt like she was all alone in her situation. Little tasks that seemed so easy for other people were nearly impossible for her. Since Thyroid Strong, she lives her life with more clarity and confidence than she thought she ever could achieve. It has given her the knowledge and guidance she needs to feel better than she has in many years. What mindset shifts have been necessary on your health journey? Leave a comment on the episode page!   In this episode Stephanie’s long journey with thyroid health [3:45] Adapting your diet to control thyroid problems [7:30] The power that comes with being an advocate for your health [10:20] The role of exercise in managing Hashimoto’s symptoms [19:45] The importance of finding support from family and friends [23:10] Finding the right balance with exercise [25:25] Shifting your mindset as you heal [28:35]   Quotes “I realized that I could put this into remission and that it didn’t have to run my life. The lightbulb that went off that was so exciting for me was that I knew what was wrong.” [12:05] “The kettlebell is one of the best investments that I’ve made ever. It’s so versatile. I can do cardio workouts with it. I can do an upper body workout with it and lower body - the whole entire body with a kettlebell.” [26:49] “I feel like I’m moving forward. Before, I was just in the water-treading water. Now I’m out of the water on the beach just dealing with it.” [30:00]   Links Thyroid Strong Hashimoto’s Food Pharmacology by Izabella Wentz Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

108 / How to Apply Knowledge and Commitment to Beat Hashimoto's w/ Stephanie Pearce

Key Takeaways Your health is ultimately your responsibility. Do the research necessary to become armed with the best information and don’t be afraid to advocate for yourself whenever it is necessary.  Weight-training can seem intimidating. However, if you find the right coach and learn the proper form, it is a safe and effective way to improve thyroid levels.   A thyroid condition presents numerous challenges. Healing from it is an up and down journey. Being in tune with your body and making informed choices is perhaps the most important thing that you can do to stay healthy and meet your goals. Today’s guest understands this as well as anyone.   About Norma Huffman Norma Huffman was one of the very first people to sign up for my Thyroid Strong program. From a young age, Norma struggled with thyroid problems. Never one to give up on her own health, Norma took matters into her own hands and took necessary action to take control of her health.   Becoming Your Own Health Advocate There is a lot to consider after a diagnosis of hypothyroidism or hyperthyroidism. The advice from different doctors can be confusing and even contradictory. Norma recounts how she worked to become an expert in her own health to become the most informed patient that she could be.   Mindset and Discipline as Keys to Health Armed with the right information, Norma tried out numerous programs and exercise routines. She credits her newfound energy, confidence, and weight loss to the discipline and exercises that come from the Thyroid Strong program. Many people are hesitant or even fearful of weight-based exercises. However, Norma found that being properly informed and coached on form quickly erases doubts. With confidence, knowledge, and motivation, it is possible to retake control of your health. What mindset shifts have been necessary on your health journey? Leave a comment on the episode page!   In this episode Becoming an advocate for your own health after a disappointing diagnosis [2:30] Using weight-training exercises to maintain muscle mass with a thyroid condition  [8:15] The limitations of walking-based exercise [15:55] Overcoming fear of weight-training [19:35] Shifting your mindset to focus on the truly important parts of health [21:32] Retaining hope for future health [28:00]   Quotes “I always had proper form and I had the confidence to go into the gym and work with free weights with all of the young people with awesome form.” [9:55] “Just knowing that everybody is in a different space, I recognized that I need to compete against myself and nobody else.” [18:26] “We all just need to be happy with the skin that we’re in. Just focus on being consistent with your exercises and being consistent with healthy eating and the results will come.” [22:32]   Links Thyroid Strong Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

107 / How to Retake Control of Your Health With Confidence w/ Norma Huffman

Key Takeaways It is possible to meet your strength goals without exhausting yourself and damaging your health. Finding the minimal effective dose and doing just what is necessary to achieve your goals will ultimately be more rewarding and sustainable.   Shouldn’t workouts make us feel our best? Yet so many result in exhaustion, burnout, and frustration. Many focus on the wrong thing. Others are based on a one-size-fits-all approach. Today’s guest strives to help her clients work out better so they can have consistent energy throughout the day.   About Adina Rubin Adina Ruben is a nutritional therapy consultant and a medical exercise specialist. Her program, The Strong For Life Method, helps busy women stay strong and have more energy with smart workouts and real food.   Finding the Minimum Effective Dose When working with her clients, Adina identifies the “minimal effective dose” of exercise. Many workouts just go too far. The results can lead to hormone imbalances, fatigue, and even metabolic problems. Finding just the right dose of exercise can often be the key to restoring balance.   Knowledge is Essential Adina’s passion for educating her clients is really clear. When you have a full understanding of how your body and all its parts and systems are connected, you can begin to make the changes that you need. Listening to your body’s messages, learning to respond, and applying it all correctly is central to any workout program. How do you listen to what your body tells you when working out? Leave a comment on the episode page!   In this episode What to focus on in order to feel your best [2:50] Balancing hormones through strength-training [5:50] How to address an overflow of stress levels [10:00] The importance of rest breaks and variability for building resiliency [13:10] Barbell back squats and kettlebell swings as some of the most important exercises [21:38] Educating patients to create empowerment [24:08] Whether or not to adapt trainings according to age [28:12] Refueling after a workout [32:08]   Quotes “How can we do less? How can we do the minimal effective dose in exercise, ‘dieting’? How can we make this the least restrictive that it needs to be to still get us to our goals?” [4:11] “Just try eating real food - quality proteins, quality fats, and starchy carbs. I think that really makes a huge difference.” [35:36] “Strength is important. You are stronger than you think you are and it’s okay to get stronger than that.” [37:31]   Links Find Adina Rubin online Follow Adina on Instagram Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

106 / Feeling Your Best Working Out with the Minimum Effective Dose w/ Adina Rubin

Key Takeaways There’s no single test that will identify the source of metabolic issues. It takes a thorough and holistic approach. Multiple tests are often needed to identify what the true source of a condition is. Once root causes have been identified, handling stress, eating well, and exercising will likely lead to improvements.   Many of the clients that I see have been to several other practitioners already. That might be because their previous practitioners just looked at them as data and test results. Today, I’m speaking with someone who redefined how we approach our patients to actually make sense of the data they provide.   About Reed Davis Reed Davis is a board-certified holistic health practitioner and a certified nutritional therapist. His vast experience working with numerous autoimmune patients led him to develop Functional Diagnostic Nutrition in order to give practitioners the functional lab training, data-driven protocols, tools, and leadership they need to confidently solve their clients’ health issues.   When a Thyroid Symptom Isn’t actually a Thyroid Condition Reed and I get into what he has observed about thyroid conditions over the years. In fact, many of the classic thyroid symptoms don’t even originate with that gland. Reed describes the ways in which many thyroid conditions begin in places like the brain or cell-receptors. With that understanding, the actual root causes of conditions can be addressed which will lead to true healing.   Toxins and Metabolic Chaos Reed understands the huge impact that toxins have on us. There are tens of thousands of them in the environment, from pesticides on crops to off-gassing from furniture. Different toxins will affect different people in different ways. However, they all contribute to metabolic chaos. To mitigate the impact of toxins, Reed recommends eating a wide variety of non-processed food and being aware of your genetic risk factors. How do you help yourself and others make health a priority? Leave a comment on the episode page!   In this episode What led Reed to develop Functional Diagnostic Nutrition [3:45] Why many thyroid symptoms originate elsewhere in the body [8:15] The effect of environmental toxins on human health [15:46] The importance of identifying food sensitivities to get Hashimoto’s under control [27:09] How to make sense of the many tests you may need [31:12] Identifying gut dysfunctions before it’s too late [37:55] Why different people respond to stress differently [41:33] Where to start after a Hashimoto’s diagnosis [47:55]   Quotes “If you suffer from ordinary thyroid symptoms, there could be nothing wrong with your thyroid. And yet, the standard treatment is to just replace the T4 and hope your body converts it.” [11:45] “We have this natural ability to excrete and detox, but it can be overloaded and some people have it worse than others, not just because of their level of exposure but because they’re just different.” [21:14] “You can’t change your genes. But you can have some control over the expression of those genes.” [23:56] “We don’t guess and test. We test. We never guess.” [34:53]   Links Functional Diagnostic Nutrition Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

105 / What You Need to Do to Treat the Root Causes of Hashimoto's w/ Reed Davis

Key Takeaways Success comes in many forms. Even when things don’t go right, you can succeed by using them as catalysts for growth. Before reacting, pause, breathe, think about how you can grow from it.   Every single one of us has been affected by this pandemic. Likely, plans you’ve made will not come to fruition because of it. That’s certainly true for me. However, there is still hope for us if we can recognize it.   Closing My Clinic It has been a strange past several months to be sure. On March 16, I made the difficult decision to close my clinic in New York City. For the safety of my staff and patients, it was the right thing to do. It was really challenging, but I was bolstered by the support of my staff and patients.   Making Transitions and Learning Lessons As I’m sure it has for you, my life is drastically different now. I went from a full-time business owner to a full-time mom. In May, my family left the city altogether. During this time, I’ve experienced numerous lessons surrounding gratitude. Sure, things are not the way I’d prefer. But this whole experience has shown me that success comes in many forms.   Main Point #2 The stressors that came with these changes have certainly taken their toll, mentally, physically, and emotionally. Remembering to respond to these stressors in a productive way that leads to growth, rather than simply in a reactionary way, has given me hope for the future. It has led me to make some big decisions and set my life on a whole new trajectory. What positive changes have the pandemic led you to make? Let me know in the comments on the episode page!   In this episode Making the tough decision to shut down the clinic in NYC [0:30] Maintaining patience and grace during challenges [6:45] Responding to stress in productive ways [14:30] Accepting a life without solid plans when times are unpredictable [20:18]   Quotes “Originally, the sentiment was not if but when we come back. But slowly the sentiment started to become if we go back.” [2:03] “Every single struggle and moment that feels challenging is a place to learn and grow.” [7:23] “How can we make this time a moment and point of reflection so that every single day moving forward we are heading on a path that brings joy and growth and makes us one percent better every day?” [22:50]   Links Check out the full show notes for this episode here Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

104 / Life Transitions thru COVID and finding the Silver Lining

Key Takeaways Historic water damage is more likely a source of mold than a recent incident. Even when the water is gone, the mold will stay behind. That’s why a proper inspection should take some time. It involves looking everywhere. Remediation is a big process. What it’s really doing is removing biotoxins that make you sick. This is not a place to cut corners. Even though it is a big process, if done correctly, there is hope that your health will improve and you’ll be safe in your home.   Even after mold remediation, people still get sick. That’s because mold is extremely hard to vanquish for good. And mold affects so many of us. As many as 40 percent of the population is mold sensitive. That’s why it’s crucial that you not only identify its presence but get rid of it too.   About Brian Karr Brian Karr is the expert mold inspector you wish you had. He is the go-to mold and biotoxin resource for many medical practitioners, particularly functional medicine doctors. Brian has helped over 3,000 hypersensitive individuals nationwide create healthier living environments.   Finding Hidden Sources of Mold Mold does not discriminate. It affects some people differently than others, but it causes ill effects on anyone. That’s why having a proper inspection is so important. Even if there is no obvious or recent sign of water damage in your home, mold can still be present. In fact, Brian seldom deals with mold from recent damage. Usually, the cause happened some time ago. That’s why, as Brian describes, an inspection needs to be extremely thorough.   Getting Rid of All the Mold in Your Home Once mold has been found and identified, it needs to be removed. Remediation is a big process. It might involve removing significant parts of your walls, floors, and ceilings. However, half-measures will just mean that your problems will return before too long. Brain shares how he tests, both before and after remediation, and the questions you should ask anyone you hire to rid your home of toxic mold. Tell me about how you’ve rid your home of mold in the comments on the episode page!   In this episode How to detect mold when there’s no obvious water damage [5:58] Questions to ask in order to find a well-informed inspector [11:20] The best approaches for finding the sources of mold in your home [21:00] How to remediate properly so that the mold is actually all gone [27:20] The actual value of a post-remediation inspection [31:38] Where aspergillus can actually be found [42:45] Why it’s important to have a professional remediate your home [46:28] Why geography has very little impact on the mold in your home [48:38] How to decide what to bring back into your home after remediation [50:09]   Quotes “I think the big misconception is that there has to be a water issue happening right now for there to be a problem. It’s usually not often that you see that. Most times, it’s historical water issues that cause the problem.” [9:02] “We should be treating this as if we’re in a hospital and need to clean this the right way because, ultimately, we’re dealing with biotoxins.” [29:20] “Mold - it can be growing or not growing - either way, it’s a problem for us. If the particles are breaking off the colony, even if the colony is ‘dead’, we still breathe that in.” [41:43] “It’s so important to have people who understand the process [of remediation] in there doing it. And yes, it can be expensive, the same way that medical treatment can be expensive. But we’re basically applying medical treatment to your house.” [47:48]   Links Follow Brian Karr on Instagram We Inspect Mold Masterclass Mold Finders Radio Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

103 / How to Find and Remove Toxic Mold From Your Home the Right Way w/ Brian Karr

Key Takeaways Aging usually leads to a loss of skeletal muscle. That’s why it’s important to start building and maintaining it before it becomes a problem. Getting enough protein and exercising regularly will accomplish this and set you up to live better into old age.  There is no single best way to build and maintain muscle with exercise. Whether using heavy or light weights, the muscle fibers can still get the use they need to stay strong. The important thing is consistency.   It’s no secret that muscle mass decreases with age. Maintaining it is one of the central elements of longevity. Even though muscle loss mostly affects the elderly, preventive action needs to take place as early as age thirty.   About Stuart Phillips, PhD Stuart Phillips is a professor in the Department of Kinesiology at McMaster University. As a Tier 1 Canadian research chair in skeletal-muscular health, director of the McMaster Centre for Nutrition, Exercise and Health Research, and the director of PACE, Professor Phillips has published nearly 500 research pieces. He is a true expert in how exercise and protein affect skeletal muscle.   The Importance of Protein Professor Phillips knows the importance of protein. In fact, as we age, our protein requirements increase. Just including proteins in your diet is only part of the picture. Professor Phillips describes the importance of what sources of protein to eat and when to eat it. A protein-rich breakfast is a great way to start the day. Furthermore, animal-based proteins are easier for your body to synthesize.   The Role of Exercise Protein and nutrition are not enough to maintain muscle mass. Exercise is a crucial element too. When it comes to losing weight ad staging strong, exercise is the key ingredient. However, a protein-dense diet can aid in weight loss. That’s because you’ll get the nutrients that you need without excess calories. How do protein and exercise shape your health? Leave a comment on the episode page!   In this episode The metabolic importance of muscle [3:45] Why young people need to prepare for old age [6:29] Understanding how to get optimal protein [11:00] The best times and sources to get protein [16:20] The difference between carbohydrate stimulation and protein stimulation of insulin [27:25] How nutrient-dense sources of protein can aid weight-loss [33:15] The more effective ways to exercise as we age [41:20] Busting the myth of protein and kidney failure [48:48]   Quotes “Being able to move, get around, and do all the activities of daily living, you need to have a good amount of functional skeletal muscle.”  [6:18] “It’s hard to out-nutrition inactivity. You can maximize your chances, but the only way to undo inactivity is to be active.” [15:50] “The true health benefits of being physically active are when you take somebody from nothing to something.” [48:07]   Links Follow Stuart Phillips, Ph.D. on Instagram | Twitter | Facebook Hacking Exercise for Health Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 3: How Much Protein Do You Really Need

102 / Why You Need To Start Building Your Muscle With Protein Now w/ Stuart Phillips

Key Takeaways Peak performance training just isn’t sustainable. Sooner or later, something is going to give. Instead of just pushing their physical limits to the breaking point, strength training in an optimal way will help establish actual healthy results and heal a career of injury.   Many of us work, play, and train at full throttle. But when we overdo it, we create problems whose solutions go beyond massage, adjustments, and ultrasounds. Today’s guest helps her clients rehabilitate through a conscious and comprehensive strength training approach.   About Aleena Kanner Aleena Kanner is a Certified Athletic Trainer and NASM Certified Personal Trainer. She obtained a Master’s degree from the University of Arkansas in 2016. Soon after, Aleena opened her own business in New York City to bridge the gap between rehabilitation, movement, and resistance training with her clients.  Aleena’s approach to strength training centers on optimizing individual performance and longevity by teaching individuals to become the masters of their own habits. She believes that rehab and strength training are on a continuum and that in order to feel our best we must move efficiently, load effectively, and train repetitively.   Athleticism is not Health Many people confuse athletics with health. Looking at Olympians and other high-level performers, it’s easy to conclude that they represent the pinnacle of health. Aleena knows that that is often not the case. Often, they’re injured and overtraining with hormonal imbalances.   Moving Better for Better Health Being able to load and move the body in an efficient way is the foundation of better strength training. This means moving away from symmetrical stances and emphasizing functional movement. In particular, getting the ribs in the right position so that they aren’t flaring, is at the foundation of Aleena’s approach. How can strength training play a role in your rehabilitation? Leave a comment on the episode page!   In this episode Bettering yourself and your clients through strength training [2:00] Listening to your body when it says it’s time to stop overtraining [5:40] The elements of efficient strength training [11:25] How treating someone’s physical stance can lead to a reduction in anxiety [19:37] Healing numerous ailments by focusing on gut health [26:36] Dealing with the fear that surrounds movement [31:25] The three things anyone can do to feel better in their body [35:38]   Quotes “You’re preparing yourself to be a really great athlete and great at your sport. But that is not health.” [9:57] “Strength training efficiently for the human body to work in the most optimal way possible is the best way to exercise.” [11:13] “Your body can heal if it’s given the right things to heal with.” [31:19] “Everyone’s thoughts should be on their health right now. In order to protect your immune system, you should be exercising and eating healthy and supporting your immune system.” [38:09]   Links Find Aleena Kanner online Follow Aleena Kanner on Instagram | Facebook | YouTube Anatomy in Motion Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 21: How To Heal Pain By Starting At The Feet with Gary Ward

101 / How to Regain Health and Confidence Through Strength Training w/ Aleena Kanner

Key Takeaways There is a host of potential health problems associated with mold exposure. Since these are often similar to the symptoms of other common diseases, they can be hard to diagnose.  The design of your home greatly impacts the potential for mold growth. Breathable building materials and dehumidifiers will help a lot. However, you need to stay vigilant because mold can creep up nearly anywhere.   Mold is inescapable. For some people, its effects are drastic. Brain-fog, sinus irritation, muscle loss, and even some cancers can result from mold exposure. Fortunately, you are not powerless to do something about it. My guest today explains how you can recognize if you’ve been exposed and what you can do to stay healthy.   About Dr. Jill Crista Dr. Jill Crista ND is a naturopathic physician in southwest Wisconsin. Her practice focuses on taking on patients suffering from the effects of mold exposure and Lyme disease. She’s on a mission to educate the public about the dangers of mold to keep them and their families safe and healthy.   Mold is Everywhere, But You Can Still Act Even common molds can lead to negative health problems. There are many factors behind the way mold affects different people. Chief among these is the size of the dose, duration, and susceptibility. Even your nutrient intake is a factor.  Discovering that mold is in your home is devastating. Remediation is expensive. Moving is seldom an option. But living with constant exposure will take its toll. There are steps you can take to help. From not storing cardboard in the cellar to building with specialized materials, you can make it harder for mold to take hold in the first place.   Recognizing Mold’s Effects on Your Health Since the toxins in mold are fat-soluble, they can travel nearly anywhere in the body. This can create a whole host of symptoms. For this reason, mold exposure can be difficult to correctly diagnose. Even anxiousness, ear-ringing, and pelvic pain can be a result. With so many possible effects, it is crucial that you and your doctor discover how mold is impacting your health. Mold will even impact your muscles. Since many mold micro toxins act as protein synthesis inhibitors, your muscles may not recover after they break down. That’s why mold exposure is a direct contributor to the loss of muscle mass. While all this can seem frightening, Dr. Crista shares some steps you can take right away to get back on track. Have you had to deal with toxic mold exposure? What do you do to rid mold from your life? Tell me in the comments on the episode page!   In this episode The reasons why some people are more affected by mold than others [2:10] Why mold exposure is the “great imitator” of other diseases [8:43] The detoxification symptoms that can occur after mold exposure [12:07] The different effects of outdoor and indoor mold [13:40] How to detect mold inside your home [17:24] Different reactions for men and women [20:40] Designing your home to be resistant to mold [23:27] How to discover if you have mold in your system [32:32] Why chemical sensitivity often accompanies mold exposure [42:15] How mold affects muscle tissue [46:39] Simple steps to recovery [49:38]   Quotes “The toxins that come from mold in an indoor environment are biowarfare weapons.” [2:30] “Mold has a very important job in nature which is to decompose dead, previously organic material. What do we build our houses with? Dead organic material.” [14:15] “There’s a lot of things the liver is supposed to be doing. Those activities get gummed up when you’re exposed to micro-toxins.” [43:25] “When you move a muscle you can damage it. That’s the whole idea of gaining muscle. As you break it down it will build up bigger. If you have mold on board, you don’t get the repair part.” [48:14]   Links Find Dr. Jill Crista online Follow Dr. Crista on Facebook | Instagram | Pinterest Prescriptions for a Healthy House by Paula Baker-Laporte Mold Quiz Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative   Related Episodes Episode 37: How Toxic Mold Can Affect You & How To Get Rid Of It w/ Dr. Ann Shippy Episode 57: The Importance Of Strength Training For Your Joints & Thyroid w/ Dr. Tyna Moore Episode 62: How To Detoxify Your Home & Your Body w/ Bridgit Danner

99 / How To Know If You've Been Exposed to Dangerous Mold w/ Dr. Jill Crista ND

Most training programs focus on simply building strength. That’s an important part, but it ignores crucial parts of the human condition. We don’t naturally move the way we often train. But what if we trained based on how we move? That would lead to more balanced strength and reduce the likelihood of common injuries.   About Rocky Snyder With nearly thirty years of experience as a trainer, Rocky Snyder has a firm grasp on the connection between strength and mobility. Rocky is a Certified Strength & Conditioning Specialist, an NSCA-Certified Personal Trainer, Certified in Applied Functional Science, NASM-Corrective Exercise Specialist, a licensed US Soccer Coach, and a USA Weightlifting Coach.   Training For Dynamic Movement In today’s episode, Rocky explains the need to think not just about how we train, but why we train the way we do. There is a danger in taking for granted the way we exercise. Most workouts don’t actually consider the way that you and the population as a whole actually move. Rocky advocates training based on how we move outside of the gym, rather than just on strength for strength’s sake.   The Role of Asymmetrical Movements By taking the history of how we train into consideration, Rocky sees that we’ve been ignoring the elements of natural movement. This has led to an increase in injuries. When we train with asymmetrical natural movements in mind, we become more limber and less likely to get hurt. By utilizing unilateral and contralateral training, the spine and joints are unlocked so that we can freely move in all directions with strength. How can you train to support your movements outside of the gym? Leave a message in the comments on the episode page!   In this episode The need to consider why we train the way we do [2:10] Focusing your training on balance [4:50] Techniques for supporting supple movements in athletes [9:53] Three principles to include when designing a training program [16:55] Important considerations for training under load [27:30] Building muscle as a protective organ to increase longevity [34:50]   Quotes “Training intelligently is actually stepping back and looking at the approach to training that we’re taking right now where an individual, as well as the population, is in regards to their ability to move and designing a program based on that information.” [4:02] “The way in which we’re training our athletes is to be like a very strong tree; to be rooted into the ground and support tremendous weight up above instead of being a subtle tiger.” [9:18] “There’s a place for kettlebells, barbells, and dumbbells. But there’s also a place for owning movement in your body that will regulate a greater amount of strength and performance.” [16:42] “The purpose here is to try to unlock your potential by giving you movements that actually train the whole body to perform and not just one joint. And the effect is immediate!” [45:54]   Key Takeaways Most workout regimes are based on bilateral action. But this is not how we normally move. By focusing on asymmetrical split-stance exercises, you will both improve strength and increase natural balance. This will allow you to move freely and avoid injury. A comprehensive workout needs to be a combination of strength training with dynamic movements. To ignore one part of the picture is to create a potentially harmful imbalance.   Links Find Rocky Snyder online Follow Rocky on Instagram | Facebook | Linkedin Return to Center by Rocky Snyder Anatomy in Motion Gray Institute Check out the full show notes for this episode here   Follow Emily on Facebook | Twitter | Instagram | YouTube Podcast production & marketing support by the team at Counterweight Creative

98 / How to Train Intelligently for Superior Performance w/ Rocky Snyder

Getting your health back after a Hashimoto’s diagnosis is a frustrating process. You can do all the common recommendations and still run up against a wall. I know. I’ve been there myself. Today I’m speaking directly to the millions of women with Hashimoto’s. We’re talking about the most two common struggles that come up over and over again -- fatigue and weight gain.  If Hashimoto’s has caused you to put on extra pounds, there are specific ways to combat this. First, get your thyroid checked out. A full panel of thyroid lab work will tell you what exactly is going on. Finding the right balance with strength-training exercises will lead to more energy too. Check for gut infections, watch your calorie intake, avoid inflammatory foods, get enough sleep, and you’ll be losing weight more easily.  Fatigue is best addressed through sleep optimization and working out the right way. Too much cardio can create a huge amount of fatigue. Shifting to strength-based workouts will make a big difference.  What are your biggest struggles with Hashimoto’s? Let’s talk about it in the comments on the episode page!   In this episode The common symptoms of Hashimoto’s to look out for How weight-gain presents as a Hashimoto’s symptom 6 tips for losing weight with Hashimoto’s Using stress to create meaningful changes Optimizing your workouts to combat fatigue   Quotes “Our thyroid levels will change over time based on stress, what we’re eating, how we’re working out, how well our sleep is optimized. There’s just many factors.” [9:11] “If we want to lose weight, calories matter. It’s not only what we’re eating that matters, but how much we’re eating.” [15:11] “When it comes to fatigue, if I’m feeling really cranky at the world, I think this is my point to check-in.” [21:08]   Links Enroll in Thyroid Strong! Thyroid Strong | Facebook Your Lab Work Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

97 / The 2 Biggest Struggles With Hashimoto's and How to Combat Them w/ Dr. Emily Kiberd

Many people think that a workout should leave you feeling like a puddle of sweat on the floor every day. That’s just not sustainable and could leave you with some nasty injuries. Instead, a well-balanced and carefully crafted exercise routine will help you reach your long-term goals without negatively impacting other parts of your life. Holly and Arryn are a strength coaching duo from Portland, Oregon. In 2018, they started a business together to encourage their students to become their strongest selves. With their help, their students build confidence to work toward any challenge of their choosing, in the gym and beyond.  Experimentation is a large part of Holly and Arryn’s approach. One thing they do differently is building in longer than normal rest breaks. They find that a few sets of something intense followed by a lengthy break increase the overall power you put out. By spreading out the reps, you’ll find that they’ll be of higher quality throughout the whole routine. A key part of their programs is variability. Holly and Arryn promote mastering a wide range of exercises with built-in rest and recovery periods. This more balanced approach won’t leave you so exhausted that you can’t perform your everyday functions.  How do you build rest into your workout? Let me know in the comments on the episode page!   In this episode The value of incorporating long rest breaks into your workouts Having a wide range of exercises as part of your routine Challenging yourself without pushing too hard too often What a bent press is and how it will lead to gains where other movements don’t How movements can be adapted to help those with injuries Making rest and recovery an integral part of workout regimens   Quotes “We want people to be challenged appropriately so that it doesn’t impact them negatively throughout the rest of their day or the rest of their training.” [10:23] “A big part of rest and recovery is not doing too much in the first place.” [26:39] “Pain is a part of all of our lives and it’s not necessarily that you never experience any form of pain. It’s how you adapt to pain.” [33:15] “Oftentimes we have this idea of how long a goal should take to reach. People are surprised when I say that it took me over a year to build my pull-up to get to Iron Maiden. Don’t lose the process in pursuit of the end goal.” [38:26]   Links Find Holly and Arryn online Follow Holly and Arryn on Instagram TrueCoach Explain Pain by David Butler and G. Lorimer Moseley Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

96 / Creating A Challenging and Sustainable Workout Routine w/ Holly and Arryn

For all the women with Hashimoto’s, this is one is for you. The gyms are closed, but that doesn’t mean you can stop working out. Today, I’m talking about how you can stay active to prevent all the gains you made in the gym from being lost even if you don’t have any equipment at home. I’m glad you’re staying home and staying safe. But it’s not time to forget about your muscles. All that glucose from carbs is getting dumped in your muscles instead of fueling your workouts. Going for a run may seem like a good idea. But if you have Hashimoto’s that can be too hard on your joints.  In order to maintain the health of your muscles at home, there are two things not to lose sight of. One is what you eat. Getting your optimal protein of at least 30 grams per meal will keep your muscles fed properly. The other thing to do is strength-train. That means picking up and moving weight with amazing form. Since Hashimoto’s means you’re predisposed to less muscle mass, I share a seven-step functional exercise workout for you. You don’t need fancy gym equipment for these. That means you can get started right now without leaving the house! How has your workout routine changed during the time of coronavirus? Tell me in the comments on the episode page!   In this episode Preventing the COVID 15 Why running is not the best exercise for many people How much protein to eat with each meal The best type of strength-training you can do at home The essential seven exercises for maintaining your muscle How to improvise weights with objects in your home   Quotes “This is a time where we can gain weight, especially if we are not walking, if we are staying home, not getting any vitamin D and sunshine on our face. We need to really focus on our health and the health of our muscles.” [1:45] “There’s no sexy, magical, new, innovative move that’s going to help you maintain your muscle and help you beat the corona 15. Just functional strength training.” [3:56] “Self-care is picking up something heavy with amazing form, challenging yourself, putting it down, and doing it again.” [19:38]   Links The NYT Seven Minute Workout Biolayne Enroll in Thyroid Strong Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

95 / How to Workout at Home With Hashimoto's w/ Dr. Emily Kiberd

With brick and mortar gyms shut down because of COVID-19, training for many has shifted online. This presents all sorts of new challenges but also opportunities. It is so important that we continue our workouts at home. This is especially true for all the new and expectant mothers out there. Not only is this crucial to maintain sanity, but you also don’t want to lose the gains you worked so hard to build in the first place. Nora Matthew is the founder of Her Strength Studio. After having her first baby, Nora also created Pregna-Fit, a unique strength training and labor preparation method for all stages of pregnancy. She runs multiple programs related to fitness for prepartum, pregnant, and postpartum women.  With people exercising at home instead of at the gym, Nora has worked hard to make sure her clients haven’t missed a beat. Adjusting to workouts without equipment and helping people set up their at-home gyms is necessary these days. There’s a lot you can do with bodyweight workouts, but to really keep it going, investing in some weights is critical. As someone who works with expecting and new moms, Nora often sees women struggling with anxiety. With all the uncertainties of the moment, it’s understandable to worry. That’s why, Nora provides targeted training advice, and works hard to maintain open lines of communication with her clients. Being there for them in a supportive but non-judgmental way goes so far in supporting both physical and emotional wellbeing. How have you adjusted to training at home instead of at the gym? Let me know in the comments on the episode page!   In this episode Providing for clients when gyms are forced to close their doors Weights to invest in for your at-home workouts Special considerations for pregnant women and new mothers The key elements of rebuilding stability and strength after having a child Tips for preparing for birth far in advance Shifting your mindset to prevent over-training   Quotes “Lifting weights is important and a key element to anyone’s training program for a myriad of reasons.” [7:10] “There are exceptions, but let’s just err on the side of caution. You’re never going to regret taking a little bit longer to recover before getting back into whatever you were doing before.” [19:44] “Ensuring that you understand how to relax your pelvic floor - that is everything.” [43:10]   Links Find Nora Matthew online Follow Nora on Instagram | Facebook Pregnancy Fitness Truecoach Perform Better Check out the full show notes for this episode here Urban Wellness Clinic Follow Emily & Urban Wellness on Facebook | Twitter | Instagram | YouTube

94 / Exercise and Fitness Tips for Pregnant Women During Quarantine w/ Nora Matthew

Let me guess, you're sick of the endless wellness fads that blow up on the internet, but don't actually work for you. Yeah, us too. Muscle Medicine shines a light into today's health and wellness trends and debunks the myths surrounding nutrition and exercise with sound science to deliver actionable tips for you to use every day. Follow your host, Dr. Emily Kiberd, Chiropractor and movement expert as she interviews industry leaders on their simple and effective strategies to live a healthy, empowered life.

100 / Get Amazing Results at Home with Interval Training w/ ...