If you've ever been told that running is off-limits because you're hypermobile, have POTS, or deal with chronic illness, you're not alone. But is that true? Probably not.

In this episode, Nikki chats with Dr. Kate Bochnewetch, physical therapist and running coach, to break down myths, the outdated advice, and a better way to approach running when you're dealing with these challenges.

They cover:

• How POTS isn't caused by deconditioning and other myths around chronic illness, hypermobility, and running.
• The role of strength training in stability and how to build strength in a way that supports hypermobile joint
• Why building strength and tolerance may help more with injury mitigation that having "perfect" running form.
• How to navigate setbacks, flare-ups, and pacing when nothing feels linear.

Links & Resources

Connect with Dr. Kate Bochnewetch:

• Follow Dr. Kate on Instagram: @the_running_DPT
• Check out Kate's coaching & resources: www.therunningdpt.com

Connect with Nikki Naab-Levy

• Get a week of free modifiable strength workouts
• Follow Nikki on Instagram: @naablevyfitness
• Check out Nikki's free nutrition resources library
• Grab Macros Made Simple: A free guide to identifying your calories and macros

Fat loss can be challenging in general, but it can feel more complex when you factor in chronic condition or symptomatic hypermobility. Fatigue, unpredictable symptoms, and flare-ups add challenges that most "fat loss plans" don't address.

In this episode, I cover strategie and considerations when pursuing fat loss with a chronic condition.

This episode covers:

• Why fat loss is harder with chronic conditions
• How to know if you're ready to pursue fat loss
• Things to be aware of during fat loss and common mistakes to avoid
• How to plan for success in a calorie deficit
• What we know about hypermobility / EDS and GLP-1 medications

Key takeways: Fat loss with a chronic condition isn't nessecarily off the table, but it may take a slightly different appraoch or require additional considerations.

Links & Resources

Article: The hidden riskes of Ozempic and Wegovy in Ehlers-Danlos Syndrome Patients

Grab my free practical guide to fat loss

Join the interest list for my Black Friday Sale on nutrition coaching

Follow me on Instagram @naablevyfitness

When it comes to fat loss, your mindset can be just as important as your strategy.

If you've ever felt stuck, frustrated, or unsure why your efforts aren't paying off, it might be time to take a closer look at your mental approach. In this episode, I'm breaking down the most common mindset mistakes I see that could be holding you back—and how to fix them.

This episode covers:

• Why the scale isn't the best measure of progress and how to interpret scale trends if you choose to use it as a tool.
• The importance of planning for invisible obstacles, like stress, rationalizations, or moments for when you don't feel like it.
• Why the type of motivation you have matters and how to make the process feel more worthwhile.
• The importance of aligning your behaviors with your values.
• The problem with all or nothing thinking and how to increase cognitive flexibility.

Resources Mentioned:

👉 Grab my free Practical Guide to Fat Loss, where I simplify the science and give you actionable strategies to take control of your nutrition.

👉 Hop the interest list for my Black Friday Nutrition Coaching sale, where I'm offering exclusive discounts on 1:1 coaching.

Let's Connect:

Have questions or a favorite takeaway from this episode? Send me a DM on Instagram @naablevyfitness or tag me in your stories—I'd love to hear from you.

If you've ever felt like fat loss is more complicated than it should be, you're not alone. The truth is that it's easy to get tripped up! Even when you feel like you're doing everything right.

In this episode, I'm sharing 5 common mistakes I see with clients that might be slowing you down and ways to course correct for each of them.

This episode covers:

• Why overly restrictive diets don't work and how to create nutritions strategies you'll want to stick with.
• The importance of maintenance and how to reduce the odds of dieting burn out.
• Why you don't want to go too aggressive in a defict and how to know if you're in the right deficit for your needs.
• Different methods of tracking and how you might want to use them.
• The difference between having structure versus food rules.

Episode Takeaways:

• Fat loss doesn't have to feel overwhelming when you have the right systems in place.

• Small, consistent actions are more effective than extreme efforts that aren't sustainable.

• You can make progress while still enjoying your life and the foods you love.

Resources Mentioned:

👉 Grab my free Practical Guide to Fat Loss, where I simplify the science and give you actionable strategies to take control of your nutrition.

👉 Hop the interest list for my Black Friday Nutrition Coaching sale, where I'm offering exclusive discounts on 1:1 coaching.

Let's Connect:

Have questions or a favorite takeaway from this episode? Send me a DM on Instagram @naablevyfitness or tag me in your stories—I'd love to hear from you.

We've all had those weeks where things start out strong, but by midweek, life throws every curveball imaginable. In this episode, I share evidence based strategies to handle hard weeks without giving up on your goals.

Topics covered:

• The difference between all-or-nothing thinking and flexible thinking.
• How aiming for maintenance can keep you moving forward with weight loss, nutrition, and fitness goals.
• The value of planning for obstacles and how to increase the odds of following through with the plan on bad days.
• When aiming for less might get you further ahead.

Links mentioned:

Click here to join the interest list to be first in line to get discounts on nutrition coaching during Black Friday!

Waking Up Mediation App that I'm currently using.

Connect with me:

Click here to get a week of free customizable strength workouts + join my list for helpful nutrition and fitness content:

Follow me on instagram @naablevyfitness

In this episode, Nikki chats with Dr. Libby Hinsley about how to get started strength training with hypermobility if you have a history or fear of pain and injury.

Topics covered

• Essential strategies for starting strength training safely if you're frequently battling pain, fatigue, or post-exercise flare-ups.
• Common misconceptions about alignment and its role in safety and injury prevention for hypermobile individuals.
• Why a gradual approach to increasing load and challenge is more effective than trying to push past your individual level of tolerance
• How strength training can reduce pain and expand your movement options if it's applied with considerations for hypermobility
• Practical advice on dealing with flare-ups, with a focus on understanding the interplay between the nervous system, pain, and strength training.

Connect with Libby

• Instagram: @libbyhinsleypt
• Podcast: Zebra Talks
• Website: libbyhinsley.com

Connect with Nikki

• Get a week of free customizable strength workouts
• Instagram: @naablevyfitness
• Website: naablevy.com

In this episode, Nikki chats with Dr. Mike T. Nelson to explore the intersection of heart rate variability (HRV) and navigating dysautonomia exercise intolerance.

Topics covered:

• Understanding HRV: Learn what heart rate variability is and how it can gauge your readiness to exercise and your recovery capacity.
• Wearable Tech Insights: Delve into how devices like the Garmin and Oura Ring measure HRV and their roles in health tracking.
• HRV for Dysautonomia & POTS: Discover how HRV can be a game-changer for those with chronic conditions when navigating exercise and flare-ups
• Establishing Exercise Baselines: Strategies for building exercise tolerance and resilience in the face of chronic conditions.
• Managing Flare-Ups: Practical tips on using HRV data to navigate through flare-ups more effectively.
• Improving HRV: Explore methods to improve your HRV, including cardio protocols and lifestyle changes that make a difference.

Links mentioned:

Dr. Mike's Website: https://miketnelson.com/

Dr. Mike's HRV Education Course: https://miketnelsons.samcart.com/products/hrv-education-course-w-dr-mike-t-nelson-enroll-now/

Join my list and get a free week of workouts: https://naablevy.com/free-guides

This episode deep dives into the world of hypermobility with physical therapist Dr. Melissa Koehl. During this episode, Nikki and Melissa discuss navigating pain, exercise, and the healthcare system as a hypermobile human.

Topics covered:

• The complex reasons why hypermobile humans often deal with joint pain, soreness and fatigue.

• Strength versus stability and the value in cultivating both

• Strategies for physical therapy and exercise to build strength and stability with fewer pain flares.

• How to measure progress when you're hypermobile and why "pain-free" might not be the best short-term goal.

• The importance of addressing comorbidities beyond joint pain and how to self advocate in a healthcare setting.

Connect with Melissa

• Visit Melissa's website to learn more about her classes and offerings.

• Learn more about Melissa's course Navigating Healthcare as a Hypermobile Human

• Follow Melissa on Instagram @dr.melissakoehl.pt

Connect with Nikki

• Grab your week of free customizable strength workouts with modifications for pain or hypermobility!

• Sign up for Nikki's free Strength Q&A on March 10, 2024

• Follow Nikki on Instagram @naablevyfitness

In this episode, Nikki chats with Travis Pollen, PhD Health & Rehabilitation Sciences about how to critically assess scientific and research claims in the social media and online space.

They discuss:

• The limitations of research and how it doesn't always hold up when applied to real life
• The problem is cherry picking or only selecting a single study to site on why you are doing something rather than considering the larger body of evidence and how this can lead to misleading claims
• Why you can't believe everything you hear in the media or on Instagram, even when it comes from an authority
• Why most health and fitness advice is really boring and if it sounds too good to be true, then it probably is

Resources mentioned:

• Research review for health and fitness professionals and teachers: physio-network.com
• Resource improving communication skills between health / movement professionals and clients: The Level Up Initiative

To connect with Travis, visit travispollen.com or follow him @fitness_pollenator on Instagram.

In this episode, Nikki chats with crainosacral therapist Robyn Scherr about her lived and professional experience navigating fitness in a hypermobile body.

They discuss:

• Common misconceptions around hypermobility, exercise, and injury
• Why doing less when starting a new exercise program will often get you better results
• How stress affects exercise tolerance and recovery
• Strategies that Robyn has used to get stronger with fewer flare-ups
• Their personal experiences navigating flare-ups and bad body days

Connect with Nikki on Instagram @naablevyfitness

Join Nikki's list for more hypermobility resources!