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.

In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines.

I start with a comprehensive overview of the phases within the menstrual cycle, painting a clear picture of the hormonal ebbs and flows that women experience monthly.

As the conversation progresses, we'll look at some of the main claims around the benefits of aligning one's training to these cycles. However, it's not all cut-and-dry. The discussion takes a critical turn as we address the limitations of cycle syncing.

I tackle the challenges of generalizing these insights to every woman, the role perception plays in the outcomes, and the variability found in the research.

I also examine the profound effects of psychological and societal factors on the menstrual cycle, possibly overshadowing the pure physiological aspects of training on your period.

Finishing up this episode, you will be equipped with actionable tips to harmonise your training with your menstrual cycles, all while considering the broader influences that shape your experiences.

Join me as I unravel the complex relationship between training and the menstrual cycle, providing a balanced view on the much-discussed topic of cycle syncing.

References

OPEN ACCESS - McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3

NOT OPEN ACCESS: Cross GB, Marley J, Miles H, et al. Changes in nutrient intake during the menstrual cycle of overweight women with premenstrual syndrome. Br J Nutr. 2001;85:475–482

Please follow Alyssa Olenick Ph.D who is just an incredible evidence-based, myth-busting, value-adding, baddie in this field. She was the first to alert me to the exaggeration of this stuff and helped me to get a little more critical of the information we're inundated with. Her instagram is here:

https://instagram.com/doclyssfitness?igshid=MzRlODBiNWFlZA==

Check out my programmes here:

https://shonavertue.com/collections/digital-goods-vat-tax

Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression or merely seeking a brighter outlook and a more fulfilling existence. I kickstart our discussion with a brief overview of depression and the notorious depression cycle, an abyss many find hard to escape. However, our focus soon shifts to a ray of hope—the transformative approach of Behavioural Activation (BA).

As we dissect Behavioural Activation, it becomes apparent that its principles are not only for those battling depression but provide a treasure trove of insights for anyone yearning for a richer, more engaged life. BA encourages a proactive engagement with valued and mood-enhancing activities, propelling us away from the clutches of negativity and into a space of positive action.

The conversation gets more captivating as we traverse into the heart of Behavioural Science, spotlighting Operant Conditioning. By delving into the mechanisms of reinforcement and punishment, we unfold the potential to cultivate healthier, more adaptive behaviors, setting the stage for a harmonious interplay between our actions and emotions. (Some might find it a little dry, but it's necessary to understand to get the most out of BA).

To ensure that this dialogue translates into real-world, positive change, I introduce the concept of Behavioural Activation Homework. This actionable strategy provides a platform for you to integrate the discussed principles into your daily routine, thus fostering a proactive stance towards life’s challenges and joys alike.

As with every episode, my aim is to arm you with actionable takeaways that can be applied TODAY, embarking on a journey of self-discovery and positive transformation. So, whether you’re wrestling with depressive symptoms or simply eager to enrich your life’s narrative, the essence of Behavioural Activation paves the way for a profound personal revolution. Together, with every episode, we're not only decoding the science of behavior but also nurturing a proactive spirit to thrive amidst life’s kaleidoscope of experiences. Remember, the potential for change is but a thought away, and through the insights shared on this podcast, we’re forging a path toward a more vibrant and fulfilling tomorrow.

HOMEWORK Timestamps (so when you're coming back to it you don't have to scroll around trying to find it every time you come back to it).

1. Activities Schedule: 32:50

2. Values Inventory: 35.53

I don't have links to my own values inventory or activity schedule plan atm - but a quick google and I know you'll find it.

References: Honestly, I swear the universe just wants me to find these open access papers for you.

Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PloS one, 9(6), e100100. https://doi.org/10.1371/journal.pone.0100100

In today's podcast, amidst the rising cost of living and the resulting anxiety amplified by media, I'm hoping this episode provides a grounded and affordable approach to health and wellness.

We'll delve into the impacts of financial stress on our health, introduce the Diathesis-Stress Model to understand individual stress susceptibility and offer cost-effective solutions for relaxation, fitness, nutrition, and psychological assistance.

I'll also guide you on effectively scheduling these practices throughout your week. Remember to subscribe for insightful and actionable content, as this podcast strives to serve comprehensive and applicable knowledge for your well-being.

RESOURCES:

1. Diathesis Stress Model

Arnau-Soler, A., Adams, M. J., Clarke, T. K., MacIntyre, D. J., Milburn, K., Navrady, L., Generation Scotland,, Major Depressive Disorder Working Group of the Psychiatric Genomics Consortium, Hayward, C., McIntosh, A., & Thomson, P. A. (2019). A validation of the diathesis-stress model for depression in Generation Scotland. Translational psychiatry, 9(1), 25. https://doi.org/10.1038/s41398-018-0356-7 (This is a nice little open-access paper for y'all that want to geek out on it's application to depression)

2. Paper in Nature on Breath Work benefits on reducing self-reported stress

Fincham, G.W., Strauss,Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13, 432 (2023). https://doi.org/10.1038/s41598-022-27247-y

Psychology on a Budget - Crisis Lines in different places (I've tried to narrow these lists down based on the top 5 locations y'all are listening in from - apologies if I miss your country):

1. UK - https://tinyurl.com/UK-Crisis-List

2. USA - https://tinyurl.com/USA-Crisis-Line

3. AUS - https://tinyurl.com/AUS-Crisis-Lines

4. Germany - https://tinyurl.com/Germany-Crisis-Rescourses

5. Canada - https://tinyurl.com/Canada-Crisis-Lines

Dive into the truth of health and fitness: sign up for our weekly emails packed with evidence-based, actionable insights that help you cut through the BS - https://manage.kmail-lists.com/subscriptions/subscribe?a=SQjK5R&g=Uqc4pJ

TRAIN WITH ME:

www.shonavertue.com

A ten-minute fully guided breathing practice that is designed to promote relaxation by stimulating the parasympathetic nervous system.

In this calming episode, we will embark on a guided breath practice specifically designed to promote deep relaxation. Harnessing the power of the breath, we tap into our body's innate ability to calm itself by stimulating the parasympathetic nervous system, often referred to as the "rest and digest" system. By following along with the gentle cues and rhythmic patterns provided, you will learn to shift your nervous system from a state of alertness or stress (sympathetic mode) to one of relaxation and rejuvenation (parasympathetic mode).

Ideal for moments of stress, insomnia, or simply when seeking a mindful break, this practice serves as a powerful tool for holistic well-being. So find a comfortable spot, plug in your earphones, and allow the transformative power of breath to work its magic.

Remember, for those genuinely interested in experiencing the benefits, it's essential to practice regularly and ensure you're in a safe environment where you can relax without distractions.

*Remember* this may not be easy to do straight away and particularly in the last round, you may find it challenging to keep up with the chimes. Try to persevere. They are set to provide you with a five-second inhale and a ten-second exhale for ten rounds. So we're breathing out for twice as long as long as we're breathing in.

www.shonavertue.com

How can Classical Conditioning and Behavioural Sciences help us in the gym?

Unpack the science behind confronting and overcoming the fears that hold you back from achieving your health, fitness and relationship goals.

Have you ever felt your heart race at the thought of stepping onto a gym floor? Or hesitated to express your true feelings to a loved one, fearing their reaction? You're not alone.

In this exciting episode, we will delve deep into the transformative world of Exposure Therapy - a groundbreaking method rooted in Classical Conditioning.

Now - this episode is more than just theory; it's actionable advice. We'll journey from the psychology of 'why we fear' to practical steps to conquer those fears.

Whether you're navigating the intimidating world of fitness or the complex corridors of personal relationships, get ready to redefine your narrative. Plus, we have a homework challenge that could be the game-changer you've been waiting for. Dive in and face your fears head-on! 🎧🚀🔥

HOMEWORK:

Unpack a fear - write down 5 graded ways that you might be able to move towards that fear. Obviously for safety purposes, if this is a massive fear that’s getting in the way of your functioning, please don’t do this without a qualified therapist guiding you through this. I’m talking about basic things that you might be avoiding.

REFERENCES & EXTRA READING

Carmen P. McLean, Hannah C. Levy, Madeleine L. Miller, David F. Tolin,

Exposure therapy for PTSD: A meta-analysis, 2022

https://doi.org/10.1016/j.cpr.2021.102115

Rauch SA, Eftekhari A, Ruzek JI.

Review of exposure therapy: a gold standard for PTSD treatment. 2012

doi: 10.1682/jrrd.2011.08.0152.

(Open Access)

Stress: We've all felt it, but have you ever wondered about the real toll it takes on your body over time? Today, we delve deep into the under-discussed health topic of 'Allostatic Load.' In simpler terms it refers to the accumulated effects of stress on your body, the balance between our fight-or-flight reactions and the relaxation processes.

Ever felt extra jittery after an emotional upheaval, even when you thought a workout would help? Well, there's a reason for that. I'll discuss how stress, from various sources, stacks up in your system. I also touch on how to measure this "stress load" - from the rhythm of your heartbeat (HRV) to the general state of your immune function.

Why should you care? The implications of a high allostatic load are immense, spanning from chronic diseases, and cognitive challenges, to unexpected weight gain and more. But don't jump off the treadmill just yet! I'm not advocating quitting exercise. Instead, I will walk you through the strategies to ease this load using the Biopsychosocial model.

In today's episode, I'll also share personal stories (hint: stress-triggered acne), practical relaxation breathing techniques, the significance of our mindsets and appraisals, and the influence of our social circles. Dive in with us as we help you transform big stressors into little ones and smaller stressors into non-issues.

After all, understanding stress is the first step in managing it.

Keep calm and carry on listening 🎧

HOMEWORK:

CBT appraisals exercise - write down an event, the appraisal you gave that event (as in, what it meant for you or what you feel like it means in the context of your life or the situation), the emotion that followed and then the behavior that followed that emotion.

example:

EVENT: Your boss cuts you off at a work meeting while you're speaking.

APPRAISAL: She doesn't respect me or my work

EMOTION: Sad, frustrated, defeated, deflated.

BEHAVIOUR: Third coffee or wine-o'clock, or office snack bar, or passive-aggressive behavior back to your boss which may cause them to continue to treat you in a negative way.

If I've forgotten to include anything, let me know.

Want to change your life? - https://shonavertue.com/

We've all experienced that growing overwhelm that comes up when it feels as though the effort you've been putting into something, just isn't paying off. So what are you supposed to do?

In this episode, I share 3 key things you're probably not considering when that feeling of frustration with not getting results comes up:

1. Better Data Collection

2. Power of Self-Esteem on Perception

3. Lowering Stress (but like, actually)

If you have ever looked in the mirror and felt that sense of frustration, particularly because you'd been training hard and "eating right" and yet still, you feel like nothing has changed. You can't see a single piece of evidence for your hard work. This episode is for you.

I do discuss some sensitive topics today including Body Dysmorphic Disorder - obviously, I don't go into detail on it because it's not the topic of the podcast, however, if you are concerned please check out these websites below:

bddfoundation.org

https://butterfly.org.au/

Also for those who want to read further on the Meta-Analysis:

https://pubmed.ncbi.nlm.nih.gov/34130638/