The Vertue Podcast

By Shona VertueHealth & Fitness

The Vertue Podcast episodes

September 08, 2023 #6 - Preventing Burnout: Understanding the effects of accumulative stress (Allostatic Load)
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/

34 min
September 02, 2023 #5 - Reducing Stress with Breath work & HRV Measures
In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between.
But how does it work and makes it such a reliable indicator?
I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s real-time stress levels and recovery state.
I will also discuss the interactions between HRV and Breathwork.
I'll specifically rant about diaphragmatic breath-work which unfortunately comes with a lot of misconceptions.
Whether you're a mindfulness pro, an athletic coach, or someone simply looking to better understand your body's response to stress, this episode promises a wealth of knowledge.
HOMEWORK:
- Practice your breathwork from a rounded position. The goal is to breathe into the back body, relaxing the shoulders and letting your spine round forward. If you find that MORE restrictive, you may need to do more work around Lat and Thoracic flexibility. Check out my flexibility programme
- Check out this anatomy diagram of the amazing Diaphragm.
RESEARCH:
The study reviewed the potential of heart rate variability (HRV) as a reliable indicator for psychological stress. After examining 37 relevant publications from major databases, researchers found that stress typically results in changes in HRV, primarily characterized by decreased parasympathetic activity. This decrease is seen as a drop in the high-frequency band and a rise in the low-frequency band of HRV. Furthermore, brain imaging revealed a connection between HRV and specific brain regions, such as the ventromedial prefrontal cortex, which play a role in how we perceive stress. Thus, the evidence supports HRV as a valuable tool for objectively assessing psychological stress and overall well-being.
Yoga and TaiChi on HRV - Open Access systematic review with MA of RCTs
This study looks at the effects of breathing practices on stress and mental health, using self-report as an outcome measure for stress. The reason I chose to share it here in the notes is because it is open access and provides some other links to research on HRV that you may like.
33 min
August 27, 2023 #4 - Negative Body Image | Getting Results
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/

26 min
August 19, 2023 #3 - Confidence: Harnessing the Biopsychosocial Model for Empowerment in Life, Love, and Workouts
If you find yourself grappling with gym confidence—or confidence in any area of your life—this episode is for you.
In this episode, I delve deep into the intricate nexus of biology, psychology, and social factors, unraveling the secrets to cultivating unwavering confidence across all aspects of life.
I finish this episode with a guided breath sequence designed to recalibrate your nervous system, acting as a lifeline when you're feeling stressed, overwhelmed, or lacking in confidence. To fully appreciate the power and nuances of this potent tool, I would definitely advise listening through the entire episode before giving it a try.
As always, I'm leaving you with some enriching homework, but rest assured, it's the kind that will catapult your confidence to new heights and, in turn, reshape the trajectory of your life (sounds like a big call, but I've seen it work both with my own clients and in the literature).
References:
Kazantzis, N., Luong, H.K., Usatoff, A.S. et al. The Processes of Cognitive Behavioral Therapy: A Review of Meta-Analyses. Cogn Ther Res 42, 349–357 (2018). https://doi.org/10.1007/s10608-018-9920-y
42 min
August 13, 2023 #2 - Unlocking Healthier Lives: Dive into Health Psychology & Master Your Behaviours
Why don't do what we say ...
In today's episode, we embark on what I think is a fascinating journey through the world of health behaviors and the psychology that underpins them. As we unravel the intricate fabric of health psychology, we'll discover the forces that shape our decisions about health every day.
I'll introduce you to a field that bridges the gap between mind and body: Health Psychology. This discipline doesn't just shed light on our behaviours—it also offers a roadmap for optimizing our well-being.
We take a dive deep into the Health Belief Model (HBM). Born out of the tuberculosis crisis of the 1950s, the HBM has been a game-changer in predicting and influencing health behaviors for decades. It's not just about understanding the risks and benefits; the HBM teaches us that perceptions, barriers, and cues can make or break our health choices.
Lastly, we get practical by basically workshopping 'How to Not Suck at Health Behaviors.' I will arm you with actionable insights and strategies drawn from psychology to level up your health game. From reprogramming perceptions to designing your environment, you'll be guided toward turning knowledge into tangible, health-boosting actions.

www.shonavertue.com
References:
Gulliver, A., Griffiths, K.M. & Christensen, H. Perceived barriers and facilitators to mental health help-seeking in young people: a systematic review. BMC Psychiatry 10, 113 (2010). https://doi.org/10.1186/1471-244X-10-113
27 min
August 08, 2023 #1 - Introduction to the biopsychosocial model (and how it will benefit you) - ALSO FIRST EPISODE 😮‍💨
In this introductory episode of The Vertue Podcast, I, unpack the concept of wellness beyond the familiar narrative. I introduce you to the biopsychosocial model—a holistic way of understanding health. But, we go beyond that, venturing into ‘my’ unique BPSES model which includes the economic and spiritual dimensions of well-being. We'll reflect on why our society often sees health in a purely physical light, even making snap judgments based on someone's physical appearance, and I'll challenge you to shift this perspective. By the end of this episode, I hope you'll start seeing wellness as more than just gym sessions or diets, but as a combination of our physical, mental, social, economic, and spiritual lives. Also, there's a bit of homework! I want you to reflect on where you might be emphasising one aspect of the BPSES model over others. Prepare for a journey of understanding health in a holistic and interconnected manner, and don't forget to send in your questions for future episodes! Join me as we redefine what it truly means to be well.
19 min

About The Vertue Podcast

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A psychology-led podcast on health, movement, and behaviour change. Exploring why knowing what to do isn’t enough, and how to build consistency by understanding the mind–body relationship. Honest…