Welcome back to another episode in our attachment theory series. In Part 3, we'll discuss secure attachment styles. Who are these elusive 'secure' individuals, and do they truly exist? What traits do they possess? How can you become more secure in your own relationships? While we'll examine the research, I'll also share some personal insights in this episode, all aimed at helping you establish and maintain healthier, happier relationships.

Resources:

Hazan, C., & Shaver, P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology, 52(3), 511-524.

Mikulincer, M., & Shaver, P. R. (2007). Attachment in Adulthood: Structure, Dynamics, and Change.

Not disucssed but open-access and well worth the read:

Spruit, A., Goos, L., Weenink, N. et al. The Relation Between Attachment and Depression in Children and Adolescents: A Multilevel Meta-Analysis. Clin Child Fam Psychol Rev 23, 54–69 (2020). https://doi.org/10.1007/s10567-019-00299-9

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Can two people with an insecure attachment style ACTUALLY be together?

How do the insecure attachment styles differ?

What were the seminal studies that helped us to understand more about attachment theory?

Do we need to 'fix' our attachment style?

All these questions answered and more in one of my favourite episodes to record ever.

If you prefer to watch your podcasts, you'll find this on my youtube channel (Shona Vertue)

Dive into "Attachment Theory and Your Health," where I uncover how early bonds shape our emotional and physical well-being. Starting with John Bowlby's innovative ideas, I explore the roots of attachment theory and its pivotal role in defining our relationships. Learn about the four attachment styles—secure, anxious, avoidant, disorganized—and their profound effects on our health.

Why does this matter? Understanding your attachment style can illuminate paths to better stress management, improved relationships, and overall mental health. I'll guide you through introspective questions tailored to each attachment style, designed to foster self-awareness and healing in your interpersonal connections.

Join me for a journey to deeper self-understanding and healthier living, all through the lens of attachment theory.

QUIZES -

Crowell, Judith & Owens, Gretchen. (1996). Manual For The Current Relationship Interview And Scoring System. (This is more clinical and takes 90 minutes but is good for romantic relationships).

Also a good resource: https://psychology.psy.sunysb.edu/attachment/

Another quiz here:

https://www.attachmentproject.com/attachment-style-quiz/

Other Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6191372/

I am currently in a secure relationship with a baby and a loving Fiancé and I really, truly owe a lot of it to the painful, heart-wrenching, life changing lessons of the break-ups I had experienced prior to this partnership.

This however took years of work that I have condensed into this podcast (and some more resources on the @vertue_podcast instagram page).

I do think that I have too much experience with painful break-ups (of which I only blame myself for), however all that being said they were truly the source so much transformation that no formal education could have ever taught me and because of that I am almost in favour of them.

If you are going through it right now please remember at the heart of this pain is the gift of emotional resilience that will enhance every aspect of your life moving forward.

More resources on my instagram page

https://www.instagram.com/vertue_podcast/

I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based' I also see a simultaneous problem develop in the background ...

What is it to be evidence based?

How do we ensure that we don't just fall into the trap of another cognitive bias called the "appeal to authority" bias?

In this episode, we dive into why research and stats are so important for us all. It starts off by looking at why research matters, using everyday examples to show how it helps us answer questions and understand the world around us.

Next, we chat about how research is done, breaking down the hierarchy of evidence and explaining different research methods like longitudinal and cross-sectional studies. The goal here is to make sense of all the research jargon and show how different studies can be used.

Then, we tackle statistics in research. It's all about understanding what those numbers really mean, especially focusing on statistical significance and effect size.

We also run through how to read a research paper without getting lost – think colour-coded notes and simple breakdowns. And we finish up with some smart questions to ask about research, helping you figure out what's really going on in those studies.

The whole episode is about making research feel less intimidating and more relatable, so you can chat about it confidently in your day-to-day life and more importantly, ask the RIGHT questions of so-called experts - bulletproofing yourself against the BS.

Want to know more about my health and fitness philosophy? Head to my website:

www.shonavertue.com

This is a very big episode on cellulite.

We take a deep dive into the hypotheses (according to the research) and uncover some of the myths, misconceptions as well as the possible treatments supported by the research*

*but we also unpack what that really means - because sometimes these findings can be exaggerated or misleading.

My programmes & newsletter - www.shonavertue.com

Resources:

Pathophysiology of Cellulite: Bass LS, Kaminer MS. Insights into the pathophysiology of cellulite: a review. Dermatol Surg. 2020;46Suppl 1(1):S77–S85. doi: 10.1097/DSS.0000000000002388

Aminophylline: doi: 10.3389/fendo.2023.1087614

*I'm literally about to go have a c-section so please let me know if I have left any resources mentioned out and I'll get them in here asap.

Hope you enjoy :)

Fat Loss Fundamentals - BUT through a BIOPSYCHOSOCIAL lens.

Sorry for yelling, but y'all know how I excited I get about the BPS approach and how effective it is in helping you to individualise your health and wellness systems.

EPISODE ROAD MAP:

- Calories in vs. Calories out - how it works and why this equation prevails.

- Why the CICO approach is not as easy as it sounds

- Why small changes make a huge difference (and how to implement them)

- The transtheoretical or Stages of Change model (all my psychology nerds are going to love this one) - this will help you to increase that self awareness

Whether you are on a fat loss journey or not, this podcast episode goes deeper than the usual mainstream noise around diet and exercise. Providing you with tips on how to embark upon a fat loss journey without neglecting the psychological aspects at play.

Enjoy!

In this podcast I discuss five cognitive biases that are potentially harming your health - and no, this is not a clickbait title.

We kick off by exploring the concept of cognitive biases - those systematic deviations in judgment that often lead us astray.

Then, I dive into five specific cognitive biases that frequently sabotage health goals. From the Anchoring Bias, which makes us cling to initial information (like outdated fitness myths), to the Halo Effect, where we blindly trust attractive individuals as reliable sources of health advice. I also cover the Action Bias, the Empathy Gap, and the Fundamental Attribution Error, each offering a unique lens on why we often struggle with health and fitness endeavours.

To wrap up, I provide practical tips for recognising and dismantling these biases, empowering you to make more informed decisions about your health, relationships, and life.

Join me for a thought-provoking journey into the psychology behind our health choices, promising insights that can lead to real, positive changes in your life.

Check out my website for more information about my training programmes: https://shonavertue.com/

Here is the study I refer to in the episode:

Gabrieli, G., Lee, A., Setoh, P., & Esposito, G. (2021). An Analysis of the Generalizability and Stability of the Halo Effect During the COVID-19 Pandemic Outbreak. Frontiers in psychology, 12, 631871. https://doi.org/10.3389/fpsyg.2021.631871

I hope you enjoy this one as much as I enjoyed researching and recording it :)

Have you ever wondered if your exercise regime is making your hungrier? This episode is a must-listen for anyone who is fascinated by the intricate connections between exercise, and appetite - or simply anyone who has ever tried to change up their entire health and fitness routine only to find their diet regime completely derailed when they introduce a new type of exercise.

Our journey begins with a brief yet insightful overview of obesity, setting the stage for a deeper exploration into how our bodies respond to food and physical activity.

Central to our discussion is the concept of appetite - what it is, what influences it, and its crucial role in our dietary patterns. We navigate through the complexities of hunger and food intake, providing a foundation for understanding the impact of exercise on these processes.

Diving even deeper, we analyse two compelling studies. The first examines how moderate, steady-state cardio affects appetite, offering intriguing insights into this exercise form's interaction with our hunger cues. Then, we contrast this with the effects of resistance training, uncovering how it uniquely influences our eating behaviors.

Resources

Cardio Training:

Douglas, J. A., King, J. A., Clayton, D. J., Jackson, A. P., Sargeant, J. A., Thackray, A. E., Davies, M. J., & Stensel, D. J. (2017). Acute effects of exercise on appetite, ad libitum energy intake and appetite-regulatory hormones in lean and overweight/obese men and women. International Journal of Obesity, 41(12), 1737–1744. https://doi.org/10.1038/ijo.2017.181

Resistance Training:

Ataeinosrat, A., Haghighi, M. M., Abednatanzi, H., Soltani, M., Ghanbari–Niaki, A., Nouri-Habashi, A., Amani-Shalamzari, S., Mossayebi, A., Mitra, K., Johnson, K. E., VanDusseldorp, T. A., Saeidi, A., & Zouhal, H. (2022). Effects of three different modes of resistance training on appetite hormones in males with obesity. Frontiers in Physiology, 13. https://doi.org/10.3389/fphys.2022.827335

PLEASE NOTE: Sound quality is not my best because I am in a new space. We're working on it but I wanted to challenge my perfectionism and release anyway. Thanks for your support :) The information is still GOLDEN (IMHO).

Say goodbye to the misconceptions about weight gain and metabolism – we're debunking those myths and highlighting the power of resistance exercises in maintaining a healthy body composition.

In this episode, we dive into the world of menopause and perimenopause, demystifying what these natural life transitions entail. We'll explore the symptoms and changes women often experience during this phase, providing a clear understanding of what to expect. However - contrary to the narrative we're usually sold, it's not all doom and gloom and your perspective matters.

More specifically we'll be looking at the incredible benefits of strength training during menopause.

Plus, touch on pilates, presenting a balanced, evidence-based perspective on why it might not be enough during menopause. Join us for an empowering conversation that'll leave you feeling motivated and informed.

If you're new to strength training - don't worry; I've got you covered with some top tips for getting started. Whether you've been avoiding it your whole life or are just looking to revamp your fitness routine, I'll guide you on where to begin.

References:

Pilates paper I refer to (Open Access)

Systematic Review and Meta-Analysis on Resistance Training for Post Menopausal Women (Not Open Access)

Sá KMM, da Silva GR, Martins UK, Colovati MES, Crizol GR, Riera R, Pacheco RL, Martimbianco ALC. Resistance training for postmenopausal women: systematic review and meta-analysis. Menopause. 2023 Jan 1;30(1):108-116. doi: 10.1097/GME.0000000000002079. Epub 2022 Oct 25. PMID: 36283059.

Review: The Menopause

Greendale GA, Lee NP, Arriola ER. The menopause. Lancet. 1999 Feb 13;353(9152):571-80. doi: 10.1016/S0140-6736(98)05352-5. PMID: 10028999.