“In about 70% of women's bodies [I treat], their pelvic floor is already too tight,” says Jana Danielson.

Jana, a pelvic floor therapist and Pilates instructor joins us to discuss how to strengthen your pelvic floor and fix your posture. Plus: 

-What is the pelvic floor? (-~02:24)

-Hidden signs your pelvic floor needs attention (~04:30)

-The link to erectile dysfunction (~05:03)

-Jana’s inspiring personal story (~06:15)

-The structure of your pelvic floor & how it connects to the breath (~13:00)

-How to activate your core in every workout (~20:00)

-What causes incontinence & how to deal (~25:04)

-How posture impacts the pelvic floor (~27:05)

-Actionable tips to improve your posture (~31:28)

-How to assess your posture (~38:15)

-Her solution to pelvic floor struggles (~45:17)

Referenced in the episode: 

-Connect with Jana online (https://janadanielson.com/) and on Instagram (@jana.danielson)

-Buy Jana’s pelvic floor tool, The Cooch Ball on Amazon

-Visit feelthesynergymusic.com

-Research on nonrelaxing pelvic floor dysfunction (DOI: 10.1016/j.mayocp.2011.09.004)

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Creatine has a gamut of potential benefits for everybody across the lifespan, including pregnancy, all the way up to your grandparents,” says Darren Candow. 

Darren, the leading creatine researcher joins us to discuss all things creatine from benefits to myths and the ideal dosage. Plus: 

-How creatine impacts strength, performance, & muscle mass (~04:19)

-Creatine’s brain & bone benefits (~07:45) 

-The benefits for postmenopausal females (~08:42) 

-What happens when you combine creatine & resistance training (~11:40)

-How creatine impacts fat mass & body composition (~17:55)

-The dosage mistake that causes bloating & what to do instead (~18:36) 

-The dos and don’ts of mixing creatine with coffee & other supplements (~24:25) 

-Women-specific benefits (~30:50)

-Why you should care about bone health (~35:50)

-Creatine’s recent rebrand (~37:01) 

-How creatine can help with sleep deprivation (~38:30) 

-Can creatine help with jet lag? (~45:08)

-What about kidney health? (~47:45) 

-Misconceptions about creatine (~50:16) 

-The latest, most exciting research (~51:24) 

Referenced in this episode

-Visit shop.mindbodygreen.com/products/creatine-stick-packs and use code STICKPACKS at checkout to get 10% off your first order of our new creatine+ stick packs. 

-Visit coopsleepgoods.com/mindbodygreen and enter code MINDBODYGREEN at checkout to get 15% off your first order through the end of August 2024. 

-Connect with Darren on Instagram (@​​dr.darrencandow) 

-Research on creatine’s bone density benefits for postmenopausal women (DOI:10.1249/MSS.0000000000003202) 

-Research on strength and muscle growth with and without creatine (DOI:10.3390/nu12061880) 

-Research on creatine’s impact on fat mass (https://doi.org/10.3390/nu15204343) 

-Women’s-focused data on on body composition & strength (DOI: 10.3390/nu13030877) 

-Research on creatine & pregnancy (DOI: 10.1016/j.ajcnut.2023.11.006) 

-Research on creatine and clinical depression (10.1080/15504263.2015.1100471) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Nature is one of the only things that can capture our attention without taxing it,” says Julia Hotz. 

Julia, a solutions journalist and author joins us to discuss how to treat a plethora of mental and physical health conditions through community, nature, and beyond. Plus:

-The worthwhile benefits of sea swimming (~02:19)

-An unexpected prescription for type II diabetes (~05:04)

-Denmark’s Culture Vitamins program (~11:40)

-Why art therapy is so effective for kids & PTSD (~15:45)

-How storytelling can heal the mind (~18:43)

-How to work art into your well-being routine (~20:09)

-Her personal favorite social prescription (~22:10)

-The link between relationships & longevity (~32:03)

-The healing power of volunteering (~36:05)

-Why Norway runs a Dementia Farm (~38:35)

-How to find the best social prescription for you (~45:16)

Referenced in the episode: 

-Connect with Julia on Instagram (hotzthoughts) and online (https://www.socialprescribing.co/) 

-Pick up her book The Connection Cure

-Research on cycling and mortality rates (https://doi.org/10.3389/fspor.2023.1168357) 

-Learn more about the Danish Twin Research Center which found that 80% of health is dictated by the environment. (https://www.sdu.dk/en/om-sdu/institutter-centre/ist_sundhedstjenesteforsk/centre/dtr) 

-More research on the link between social connections and longevity (https://doi.org/10.1371/journal.pmed.1000316) 

-Learn more about Norway’s dementia care farm program (https://www.sciencedirect.com/science/article/abs/pii/S074301672100022X) 

-Research on ADHD and nature: One study on 20-minute park walks, a longitudinal study on living in green areas, and a review study on nature exposure and cognitive functioning and attention. (https://journals.sagepub.com/doi/10.1177/1087054708323000 | https://www.thelancet.com/journals/lanplh/article/PIIS2542-5196(19)30070-1/fulltext | https://link.springer.com/article/10.1007/s10648-022-09658-5#:~:text=Study%20duration&text=These%20studies%20were%20most%20consistent,impulse%20control%20(Amicone%20et%20al.) 

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected]. 

Learn more about your ad choices. Visit megaphone.fm/adchoices

“If I have weak toes and I have a foot that can't feel anything, the risk of falling goes up. It skyrockets,” says Courtney Conley, D.C.

Courtney, a renowned foot health specialist and chiropractor joins us to discuss everything you need to know about taking better care of your feet, including: 

-A major misconception around cushioned shoes (~02:06)

-The best toe shape for a shoe (~07:28)

-The truth about zero-drop shoes (~09:49)

-The link between foot strength & longevity (~13:33)

-How to test your foot strength at home (~15:00)

-Must-try at-home foot exercises (~16:00) 

-The importance of calf raises (~16:45)

-When to use toe spacers (~25:12)

-A+ shoe brands (~28:49)

-Why flip flops are detrimental (~34:33)

-How often should you walk barefoot? (~36:30)

-Foot health concerns for kids (~47:00)

-Homework for stronger feet (~51:45)

Referenced in the episode: 

-Connect with Courtney on Instagram (@gaithappens) & YouTube (@gaithappens5872) 

-For online gait analysis & to book a consultation, visit https://gaithappens.com/ 

-Check out the shoe brands mentioned in this episode: Wildling, Paluva, Xero, Vivobarefoot, Belenka, Altra Running, Bedrock, Earth Runners, Natur Athletics, Tolos

-Visit the Gait Happens Instagram for more calf raise demo videos & tips

-Shop Courtney’s favorite foot health products at https://gaithappens.com/favorite-products

-Pick up some Gait Happens Toe Spacers: https://gaithappens.com/product/toe-spacers/ 

-Research showing how much pressure it takes to stimulate receptors in the foot. (DOI: 10.1111/j.1532-5415.1997.tb00979.x) 

-Visit lumen.me/mindbodygreen.com to get 15% off your first order at Lumen.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Nothing is better at improving VO2 max than challenging VO2 max,” says Andy Galpin, Ph.D. 

Andy, a kinesiology professor, co-director of the Center for Sports Performance at CSU Fullerton, and performance coach joins us to discuss all things VO2 max, including:  

-What is VO2 max & why should I care? (~01:35) 

-Does VO2 max decline with age? (~11:38) 

-The VO2 max scale (~13:05) 

-How to measure VO2 max (~14:30) 

-How long does it take to improve VO2 max? (~22:56)

-How to improve your VO2 max (~24:37)

-How often you should reach your max heart rate (~31:59)

-A 20-minute VO2 max workout (~42:47)

-HRV vs. VO2 max (~47:32)

-Lifestyle tips to improve VO2 max (~59:31) 

Referenced in the episode:

-Connect with Andy on Instagram (@drandygalpin) & YouTube (@drandygalpin)

-Tune into his podcast, Perform with Dr. Andy Galpin on Apple Podcasts & Spotify

-To learn more about Rapid Health, visit https://rapidhealthreport.com

-Research on cardiovascular and muscle health in lifelong exercisers

- A chart showing the average VO2 max by age and sex from the American College of Sports Medicine

-The Breathing Gear System by Brian Mackenzie 

-Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+ 

-Head to zbiotics.com/mindbodygreen and use the code MINDBODYGREEN at checkout for 15% off your first order

We hope you enjoy this episode, and feel free to watch the full video on  YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“We want to match our healthspan and our brainspan to our lifespan,” says Maddy Dychtwald. 

Maddy, an entrepreneur, longevity expert, and bestselling author joins us to discuss the disparity between women’s lifespan and healthspan plus:

-Why women live longer, but not necessarily better (~01:24) 

-Her thoughts on intermittent fasting for women (~03:26)

-How telomeres impact our longevity (~07:56)

-Cutting-edge longevity research (~10:17) 

-Can we eliminate zombie cells? (~11:27) 

-Are microbiome tests worthwhile? (~21:37)

-The brain health benefits of meditation (~23:41)

-How purpose & connections impact our health (~25:30)

-The 6 types of fitness to focus on (~34:29)

-Her take on hormone replacement therapy (~40:24)

-Her tips for financial wellness (~45:50)

Referenced in the episode: 

-Check out Maddy’s most recent book, Ageless Aging

-Connect with Maddy on Instagram (@maddydychtwald) 

-Sign up for mindbodygreen’s longevity newsletter, The Long Game 

-Age Wave

-Calico Labs: A biotech research firm that specializes in longevity and aging

-Research on sexual abuse and suicide risk & research on abuse and suicide attempt risk

-Research showing a positive attitude towards aging could extend your life by 7 years

-Download Maddy’s Wealth/Health Connection Checklist and Wealth/Health Conversations guidebooks

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Resistance training is the best anti-aging drug on the planet,” says Bill Campbell, Ph.D.

Bill, an exercise and nutrition scientist and performance trainer joins us to discuss how to lose fat and build muscle at the same time, plus: 

-The basic elements of fat loss (~3:00)

-How to craft a weekly workout schedule for muscle gains (~8:54)

-His thoughts on drop sets (~18:58)

-How men and women differentiate on muscle mass (~22:44)

-The best anti-aging drug on the planet (~24:35)

-When to take protein & creatine for optimal performance (~31:50)

-How to identify high-quality protein sources (~34:50)

-The ideal daily creatine dosage (~38:02) 

-The role cardio plays in fat loss (~40:50)

-How do you define high-intensity exercise? (~46:42)

-Where people go wrong with fat loss methods (~48:35)

-Should you limit carbs to lose fat? (~53:00)

Go to shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+.

Referenced in the episode: 

-Connect with Bill on Instagram (@billcampbellphd)

-Visit Bill’s website for research news: https://www.billcampbellphd.com

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“The more we talk about how we communicate, the easier the communication is,” says Charles Duhigg. 

Charles, a Pulitzer Prize-winning reporter and author joins us to discuss how to become a supercommunicator, plus: 

-The 3 types of conversations we have (~04:20)

-How to ask better, deeper questions (~08:30)

-How to start conversations with strangers (~10:54)

-Have younger generations lost the art of conversations? (~12:32)

-How to communicate better with children (~18:11)

-Why we should talk about communication more (~18:50)

-How to be a better listener (~21:04)

-How to be more persuasive (~22:28)

-A simple tip to ease social anxiety (~26:09)

-How to deliver bad news with grace (~29:02)

-The connection between communication and longevity (~37:51)

Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order of clean coffee+.

Referenced in this episode:

-Pick up his new book: Supercommunicators: How to Unlock the Secret Language of Connection

-The Harvard Study of Adult Development

-His newsletter, The Science of Better

-Visit lumen.me/mindbodygreen to get 15% off your Lumen Metabolism Tracker.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Aging is a privilege but aging powerfully is a choice,” says JJ Virgin. 

JJ, a celebrity nutritionist, Fitness Hall of Famer, personal trainer, New York Times bestselling author, founder, and podcast host, joins us to share actionable tips to live stronger, not just longer, plus: 

-Why she uses the mantra “Aging Powerfully” (~02:32) 

-Fast twitch vs. slow twitch muscles (~04:33)

-How to start training fast-twitch muscles safely (~06:58)

-Why you should choose practical > aesthetic exercises (~16:49)

-How to think about your weekly workout schedule (~23:42)

-When to double up on workouts (~29:37)

-Her thoughts on protein recommendations for aging (~32:30)

-Her favorite home-cooked dinners (~45:13)

-How the weight loss discourse is changing (~47:16)

-Her thoughts on Ozempic & how to raise GLP-1 naturally (~51:45)

Go to shop.mindbodygreen.com/whey20 to get 20% off your first order of grass-fed whey protein isolate+. 

Referenced in the episode: 

-Follow JJ on Instagram (jj.virgin) & YouTube (@jjvirginvideos)

-Subscribe to JJ’s podcast Well Beyond 40

-Research showing fast-twitch muscles (type II fibers) decline with age

-Research showing those who are optimistic about aging live 7.5 years longer

-Research showing fast-paced walking has more benefits than step count alone

-Research showing appetite increases during and after menopause

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices

“Trauma isn’t just what happened to us, but rather it's what we hold inside,” says Peter Levine. 

Peter, a psychologist and leading trauma researcher joins us to discuss how to heal trauma through the mind-body connection and how to use your active imagination for emotional growth, as well as: 

-How Peter defines trauma (~4:30) 

-A breathwork exercise for calming trauma response (~8:28)

-His experience with active imagination (~15:30)

-The connection between dreams & unconscious mind (~29:00)

-His personal experience tapping into undiscovered traumatic experiences (36:40)

-Signs you should try somatic experience (~41:00)

-How to look out for trauma bonds (~43:00)

-Relationship patterns & engrams (~44:01)

-Actionable tips to heal past trauma (~46:00)

-What about massage? (~49:48)

-Can you ever get through trauma completely? (~52:00)

Referenced in this episode: 

-Follow Peter on Instagram @drpeteralevine

-Check out Peter’s new book, An Autobiography of Trauma: A Healing Journey

-Visit somaticexperiencing.com to learn more about Peter’s approach to healing trauma

-Visit shop.mindbodygreen.com/coffee20 to get 20% off your first order. 

-Visit lumen.me/mindbodygreen to get 15% off your order.

We hope you enjoy this episode, and feel free to watch the full video on YouTube! Whether it's an article or podcast, we want to know what we can do to help here at mindbodygreen. Let us know at: [email protected].

Learn more about your ad choices. Visit megaphone.fm/adchoices