If you’ve ever dealt with chronic pain or injuries, you know the journey to healing doesn’t always feel linear.

Some days, it’s one step forward… and others feel like you’ve taken four steps back.

But what if the marker of progress isn’t pain?

What if progress looks more like rebuilding trust in your body...

…creating a sense of safety in how you move...

…and learning how to listen without fear or frustration?

In this episode, I’m joined by chronic pain specialist and physical therapist Dr. Tawny Kross - and she shares why pain isn’t always a sign of damage and why your body and brain need safety to heal.

Whether you’re deep in your healing journey or just trying to make sense of how your body feels, I know you’re going to love this one.

You’ll learn:

• Why pain does not always mean something is broken
• How to build nervous system resilience and capacity to reduce pain
• Why progress isn’t about less pain
• How to proceed with your movement when you’re in a flare-up

• @dr.tawny.kross on Instagram
• Kross Centered Care
• Body Awareness Guide
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

Does having an injury or pain mean you need to stop moving?

In this episode of The Body Nerd Show, I’m joined by Dana Jones, host of The Pain Free Athlete Podcast, for a myth-busting conversation about pain, injury, and movement.

Together, we debunk some of the most common and harmful fitness myths that keep you stuck.

If you’ve ever wondered what to do when you’re in pain, why rest isn’t always the best solution, or how to stay active safely, this episode is for you.

Dana and I also dive into the mindset shifts that help you navigate workouts and life — even when you’re in pain.

You’ll learn:

• Why no pain, no gain is not true (especially if you’re already in pain
• Why pain doesn’t have to be a normal part of aging
• How to navigate your workouts when you’re injured or in pain

• Pain Free Athlete Podcast
• @painfreeathletepodcast on Instagram
• Dana's journaling prompts for pain
• Boulder Back Pain Study - Effect of Pain Reprocessing Therapy vs Placebo and Usual Care for Patients With Chronic Back Pain: A Randomized Clinical Trial
• Nicole Sachs - Break Awake
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

If you're living with an autoimmune condition or managing chronic inflammation, building sustainable habits can feel overwhelming.

But what if you could feel better by doing less, not more?

This week on The Body Nerd Show, I’m joined by Dr. Amy Behimer, PharmD, NBC-HWC - a board-certified health and wellness coach, pharmacist, and the creator of The Habit Hub for Autoimmune Health™.

Diagnosed with MS in 2012, Amy blends her personal journey with professional expertise to help others feel better through feel-good habits - without falling into the trap of perfectionism.

Whether you’re living with MS or another autoimmune diagnosis, I promise you this conversation is the breath of fresh air and permission you’ve been waiting for.

You’ll learn:

• The key habits for reducing inflammation
• Why rest is more effective than “stressing less”
• How to set perfectionism aside and make truly sustainable habits
• What inflammation really is and how to measure progress beyond just lab results

• The Habit Hub for Autoimmune Health Podcast
• Amy’s Website [Amy Behimer Coaching]
• Your #1 Habit Quiz
• @amybehimercoaching on Instagram
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Instagram @hollaformala
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• Getting stuck? Drop me your question on the Body Nerd Hotline at 818-396-6501 and I’ll cover it on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

What if your flexibility is actually causing your pain?

Hypermobility is more than just being bendy - it’s a connective tissue condition that can affect your joints, your gut, your nervous system, and more.

I just thought it was totally normal to be able to hyperextended my knees 🙊

In this episode of The Body Nerd Show, I’m joined by physical therapist and movement specialist Dr. Melissa Koehl, who shares her personal and professional experience with hypermobility.

From a career-ending injury as a competitive gymnast to developing her own method for managing pain and building strength, Dr. Melissa is a wealth of knowledge for anyone navigating life in a hypermobile body.

We’re digging into the real-life impact of hypermobility, including how it affects your gut, your nervous system, and your daily movement.

• Why hypermobility is more than just being bendy
• Why building strength is key for long-term pain relief and injury prevention
• The gut health and hypermobility connection
• How to navigate the healthcare system as a hypermobile person

• Ground Control Course with Dr. Melissa
• Chimera Health - Dr. Melissa's Website
• @dr.melissakoehl.pt on Instagram
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

Sitting too much is wrecking your body, but what if you could sneak in movement while stuck in the car?

Whether you're commuting to work, driving the kids around, or just sitting at your desk, too much sitting can lead to stiff joints, back pain, and tight hips. But you don’t need a full workout to feel better.

Movement snacks (small, intentional movements throughout the day) can be more beneficial than a full length workout - especially if keeping it simple means you actually do it!

In this episode of The Body Nerd Show, I sit down with Hope Zvara, founder of Mother Trucker Yoga®, to talk about simple ways to bring mobility into your long drives and improve your flexibility in just a few minutes a day.

Hope’s super practical tips will help you feel your best… even on your busiest days. 🙌

You’ll learn:

• How movement snacks can be more beneficial than exercise
• How to bring mobility into your long drives
• How to improve your health and flexibility in just a few minutes every day

• @hopezvara on Instagram
• Mother Trucker Yoga
• Hope’s Book - Trucking Yoga: Simple Fitness for the Long Haul Book
• Anatomy Trains: Myofascial Meridians for Manual Therapists and Movement Professionals
• Exercise Snacks: A Novel Strategy to Improve Cardiometabolic Health. Exerc Sport Sci Rev. 2022 Jan 1.
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

The Body Nerd Show is officially back!

And today’s episode is a little different.

Instead of talking about how to move better, we’re talking about grief.

Because grief isn’t just losing someone you love - it’s forced change of any kind. The loss of a job, a friendship, a relationship, or even just life not turning out the way you expected.

And for the last year, I’ve been deep in it.

Losing my dad in August completely changed my life.

So in today’s episode, I’m sharing where I’ve been, what’s next for the show, and how we can navigate grief (of all kinds) together.

Thanks for being here. It means more than you know. 💖

You’ll learn:

• Where I’ve been for the last 10 months
• Where we’re going with the podcast
• And what’s next for the Body Nerd Show

• Good Mourning Podcast with Sally Douglas and Imogen Carn
• The Grieving Brain: The Surprising Science of How We Learn from Love and Loss by Mary-Frances O'Connor
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free.

Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day.

Because let’s be real—foam rollers are meh, and tennis balls? Not even close.

Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25.

Shop now at www.aewellness.com/shop-now/

As someone who is currently diving deep into all things gut health-related, I am really excited to invite Dr. Meg Mill on today’s episode.

Dr. Meg is a Functional Medicine Practitioner, author and speaker and you might remember her from episode 195 on Hormones and Headaches.

So when she reached out about today’s topic, I was instantly interested.

Especially because symptoms of mast cell activation can impact the skin with hives, rashes, or itching, the GI tract with diarrhea, bloating, nausea, and general body symptoms like fatigue, brain fog, coughing, and inflammation.

Basically, it’s a lot.

So if you’re someone who seems to struggle with a variety of symptoms that don’t fall under one umbrella, I know you’ll find our conversation super insightful.

Enjoy my conversation with Dr. Meg Mill!

You’ll learn:

• Symptoms of histamine intolerance and mast cell activation
• All about histamines and how they can impact the body (beyond hay fever)
• The role estrogen and progesterone play in histamine levels (and can contribute to migraines and mood swings)
• Gut health strategies to manage histamine intolerance to reduce symptoms

• Reversing Mast Cell Activation and Histamine Intolerance Summit 2.0 with Dr. Meg Mill [event]
• Dr. Meg’s guide to Histamine Intolerance
• Dr. Meg Mill’s website
• @DrMegMill on Instagram
• Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Today I’m joined by Ragen Chastain - a remarkable speaker, writer, and thought leader in weight science, weight stigma, and health. 

With all the talk about Ozempic and Wegovy, I knew we needed to do a deep dive here on the Body Nerd Show Podcast and have an expert to guide us through. 

And Ragen 100% delivered on both fronts. 

Whether you're curious about these medications, interested in weight science, or simply looking to expand your knowledge, this episode offers valuable insights and perspectives. 

As I've said on the show time and time again - my goal is to provide you with as much information as possible so you can make an informed decision for yourself. 

So enjoy today’s episode with Ragen Chastain!

You’ll learn:

• How Ozempic and Wegovy (Semaglutide a GLP-1 receptor agonist) work
• The intersection of weight science, weight stigma, and healthcare
• How Big Pharma manipulates language and research
• And why we need a shift towards informed-consent healthcare that’s NOT swayed by marketing dollars

• Dances with Fat - Ragen’s Website
• Weight and Healthcare Newsletter (Ragen's Substack)
• @Ragenchastain on Instagram
• Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Would it surprise you to know that you don’t need to lose weight to get out of pain?

I frequently get messages that include something along the lines of “I know I need to lose weight but…” which breaks my heart because I believe that life without pain is possible for everyone - no matter what your body looks like or feels like right now.

We’ve been sold this idea that the pain in our joints is directly related to body mass. But time and time again - the research does not find this to be true.

You don’t need to lose weight to get out of pain.

And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense.

You’ll learn:

• Why you don't need to lose weight to get out of pain
• Why focusing on BMI is a waste of time (and missing the point)
• How there is no definitive scientific link between body mass, weight loss, and pain

• The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14
• Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004).
• Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323
• Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010
• Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

More than 50 million people in the U.S. live with osteoporosis, a bone disease that leads to a decrease in the structure and strength of bone. But what if I told you that the best way to rebuild bone strength doesn’t require any pharmaceuticals?

Because it might surprise you to know that osteopenia isn't the same as osteoporosis. But should we be treating them differently?

In today’s episode, I’m joined by physical therapist (and my hiking partner), Dr. Sarah Court (@sarahcourtdpt), and she’s sharing her best tips to improve bone density, the difference between osteoporosis and osteopenia, why strength training might be a better bet than pharmaceuticals and how to get started with strength training when you’re worried about building stronger bones.

We’re scared into the idea that our bones are becoming weak and brittle - and for some people, this may 100% be true.

And from the conversations I’m having with clients and my DM’s on social media, it's clear this is on many of our minds, and I couldn't be more excited to tackle it in today's episode.

Dr. Sarah is here to guide us through the nuances of building stronger bones - so whether this is top of mind or not, I know you’re going to enjoy today’s episode!

You’ll learn:

• The difference between osteoporosis and osteopenia
• How to improve bone density
• How to get started with strength training (and why you absolutely want to)

• Heel Drop Exercise [YouTube]
• Sarah's Website - SarahCourtDPT.com
• Follow Sarah on Instagram - @sarahcourtdpt
• Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/
• 30 days to more strength + flexibility with the Mobility Mastery Toolkit
• www.aewellness.com/podcast - Show notes, links and more.
• Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/
• TikTok @ aewellness
• Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork
• 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co