In this episode, I speak with Dr Rachel Evans, a psychologist, hypnotherapist and eating disorder survivor. She uses her experience and academic knowledge to help clients to stop the restrict-binge cycle and feel comfortable in their body.

Dr Evans’ approach focusses on conscious change, subconscious change and how physiology can impact recovery. She shares some tips for people struggling with disordered eating as well as her own personal recovery story.

Check out Dr Evans' blog on body acceptance: eatingdisordertherapist.co.uk

Instagram: @rachel.evans.phd

ED charity and helpline:

Find me: @superpennie | pennievarvarides.com

Happy new year, folks. Welcome to 2021. Are you ready?

Find me on Instagram @superpennie

Download 30-Day Bender: pennievarvarides.com/30daybender

Music:

Greta Sting by Kevin MacLeod

Link: https://incompetech.filmmusic.io/song/3827-greta-sting

License: https://filmmusic.io/standard-license

Feather Waltz by Kevin MacLeod

Link: https://incompetech.filmmusic.io/song/3743-feather-waltz

License: https://filmmusic.io/standard-license

Lessons from 2020. 

I had the honour of closing 2020 with the incredible Ban Hass. This was Ban's 2nd appearance on the show - you can also find her discussing whether there's space for feminism in fitness on episode 24. Ban is a fitness instructor, PT and Insta-Queen (instagram.com/banhass). 

In this episode, Ban and I have a chat about what we learnt this year. And it turns out it was mostly about sex and relationships. Ban is very honest as she retells some tales of the year, as we discuss breakups, hook-ups and calling the police.

It was so much fun recording this with Ban and then fun again going through editing. I hope you enjoy it as much as I did.

If you'd like to register your interest in the next Strong Habits intake - or just send me a message - you can do so using this link.

30-Day Bender is available at pennievarvarides.com/30daybender

And I'm on Instagram @superpennie

I spoke with Alan Flanagan, who is currently pursuing his PhD in nutrition at the University of Surrey, having completed his Masters degree in nutrition science at the same institution.

Alan is the founder of Alinea Nutrition (alineanutrition.com), an online education hub dedicated to providing impartial, science-based nutrition analysis. He is also Research Communication Officer for Sigma Nutrition, creating educational resources for nutrition science. 

Previously a lawyer in Dublin, Ireland, Alan combines an investigative and logical approach to nutrition science communication and is dedicated to guiding healthcare professionals and the lay public in science-based nutrition.

This is an excellent chat we Alan answers questions on:

Find Alan on Instagram @thenutritional_advocate

Find Alan at Sigma Nutrition: sigmanutrition.com

**Get your hands on 30-Day Bender**

pennievarvarides.com/30daybender

I spoke with Becca Knapp, a PT based in Hackney. Becca has been working as a PT in London for 7 years: Fundamental to their ethos is that training should be inclusive. They help people move better and feel better irrespective of age, gender or identity.

This is an excellent chat about the gender binary, patriarchy, strength training, inclusivity and finding what you love. 

We share our experiences of living in society as queer people, of that feeling of being new in a gym and what people can do to make it a nicer environment for everyone. 

Find Becca on Instagram: instagram.com/trainwithbecca

Get 30-Day Bender: pennievarvarides.com/30daybender

I speak to Dr Hana Kahleova, director of clinical research for the Physicians Committee for Responsible Medicine. She has conducted several clinical trials, using a plant-based diet in the treatment of obesity, diabetes, and metabolic disease. Her research showed that a plant-based diet leads to a greater weight loss and improvement in metabolism, and addresses multiple mechanisms behind diabetes.

This is a really interesting episode discussing the benefits of plant-based diets and time-restricted feeding windows on metabolic health and arthritis. There were some real good nuggets in here that'll make you go "ooh". 

Please rate and review the podcast on Apple Podcasts!

If you'd like to watch Dr Kahleova's video on using green leaves instead of mouth wash, click here.

Subscribe to Dr. Hana Kahleova on YouTube.

And you can find me on Twitter, Instagram and Facebook @superpennie. 

30-Day Bender is available at pennievarvarides.com/30daybender

This is such an informative episode with flexibility researcher Dan Van Zandt. He busts some flexibility myths and goes into detail on what flexibility is, why it matters and how to improve it. We also discuss the impact of mindfulness practice on flexibility and how anti-anxiety exercises can sometimes make more difference to flexibility than short bursts of static stretches. 

You can find Dan on Instagram @flexibility.research

You can buy my 30-Day Bender at pennievarvarides.com/30daybender

Answering client questions this week:

- Healthy vegetarian breakfast ideas

- What are glucose disposal agents and do they work?

- How to hit 10,000 steps working from home

- Foods that boost metabolism

- Foods that impact brain health and concentration

- Are Miley Cyrus and I compatible

Don't forget to rate and review if you're listening on Apple.

pennievarvarides.com/30daybender

Twitter, Instagram, Facebook @superpennie

In this episode I speak with Ben Patrick, world renown knee specialist working with athletes across the board to fix knee pain, run faster, jump higher and hurt less. I've been excited about this episode for MONTHS. 

Ben is a new dad, and he was multitasking recording this interview, with his tiny human in the backseat of his car. 

We spoke about Ben's journey from knee surgery to knees of steel, his system for rebuilding damaged knees, training older populations, training kids and what you can you do right now to start building stronger knees from day 1.

You can find Ben on instagram @kneesovertoesguy

You can find me on instagram, twitter and facebook @superpennie

Get 30-Day Bender: pennievarvarides.com/30daybender

I spoke with the incredible Kelechi Okafor about being present in your training can teach you to be present in your life; about mum shame and the systems that create it; and about breaking free of the stories the world tells you about yourself.

This episode was really fun and I'm so pleased I got to sit down with Kelechi and have this chat. 

Kelechi's studio on instagram @kelechnekoff_studio

Kelechi on instagram @kelechnekoff and Twitter

You can find me on Twitter, Instagram and Facebook @superpennie

Get 30-Day Bender: pennievarvarides.com/30daybender