Bodyholic with Di | Your Health and Fitness Beyond Myths

Text Di A house can survive a wildfire and still become unlivable. Dr. Joe Nieusma, a seasoned industrial toxicologist from the pharma world, walks us through what really lingers after smoke: ash, soot, heavy metals, stubborn PAHs, and the headliners—dioxins and furans formed by incomplete combustion of chlorine-containing materials like PVC and vinyl. We break down why a simple “wipe the walls” w...

Text Di What if one evidence-backed supplement could help you push out those last two reps, keep your mind clear when fatigue hits, and protect your bones as you age? We take a hard look at creatine—what it is, how it fuels ATP production, and why it deserves a daily spot in your routine even if you never step on a bodybuilding stage. The goal is clarity: no hype, no fads, just practical science y...

Text Di Dr. Christle Guevarra and Di dig into a practical guide for pairing GLP-1 medications with smart training and simple nutrition, and why these same basics help anyone build strength and keep results. She share red flags for underfueling, the case for progressive overload, and how to maintain progress even if meds stop.  • who the ebook serves and why it’s visual-first • core habits that wor...

Text Di We unpack why so many women in their 40s feel “off” before cycles change, how hormone fluctuations drive anxiety and sleep loss, and when lifestyle fixes or hormone therapy make the biggest difference. We also discuss PCOS, ultrasound clues, and the limits of “normal” labs. • defining perimenopause as fluctuation-driven symptoms • why single-point labs miss dynamic hormone swings • practic...

Text Di Ever feel like your watch knows more about your body than you do? We flip that script by showing how to rebuild interoception—your internal dashboard—and use it alongside data so you can train smarter, recover faster, and perform better without the anxiety loop of constant checking. Instead of steering by yesterday’s sleep score or step count, we explore the difference between lagging indi...

Text Di Think your gains come from grinding harder? The real breakthrough happens when you master recovery. We unpack a simple framework—rest, repair, reset—that turns training stress into strength, better sleep, clearer thinking, and steady fat loss without flirting with burnout. We start by reframing recovery as part of training, not the opposite. Physical recovery gets specific: mobility for fu...

Text Di We lay out a simple, research-backed system for lasting habit change built on absurdly small actions, smart anchors, and environments that make good choices easy. We reframe setbacks as data, plan for the messy middle, and argue for autonomous accountability that you own. • absurdly small, consistent actions for easy wins • anchoring new habits to existing routines • brain predictability a...

Text Di The story of training changes when you see it through hormones, not hype. We dig into how movement sparks endorphins in the first 10 to 15 minutes, why that steady release lifts mood and raises pain tolerance, and how those early minutes are the doorway to more productive workouts. From there, we connect cardio and strength to improved insulin sensitivity so your muscles and brain actually...

Text Di In this powerful Season 1 opener of Bodyholic with Di, we break down the 5 daily habits that are proven by science to improve your health — no matter your age, fitness level, or lifestyle. These aren’t trends, fads, or hacks. These are the habits that research repeatedly shows will make your body stronger, your mind clearer, and your energy more stable. You’ll learn: – Why 1–2 minutes of d...

Text Di Join me as I host Dr. Christle Guevarra, DO, MS, CAQSM   Dr. Guevarra holds a Master of Science in Chemistry from the University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Christle completed her Family Medicine residency at Crozer Health in Pennsylvania, where she was recognized as "Resident of the Year." She further spec...

Text Di Controlling the Controllables with Coach Dom Clegg In this episode, I sit down with Coach Dom Clegg — performance coach, mindset mentor, and founder of A1PHA Pack — to dive into the powerful idea of controlling the controllables. From the locker room to life’s toughest moments, Dom brings a wealth of experience in high-performance coaching that goes far beyond sports. His mindset tools are...

Text Di The aging process begins earlier than most women realize. Around 35, subtle shifts in hormones start affecting everything from energy levels to how and where your body stores fat. Yet few women understand why their trusted fitness and nutrition approaches suddenly stop working. Virginia Kinkel returns to the Bodyholic podcast to unpack this critical transition period and offer science-back...

Text Di The fitness world is awash with recovery methods promising miraculous results, but what does science actually tell us about cold water immersion? This deep-dive episode cuts through anecdotal claims to reveal compelling evidence about ice baths and their effects on your training outcomes. Dr. Brad Schoenfeld's groundbreaking meta-analysis takes center stage as we examine how post-exer...

Text Di The supplement industry has exploded from a $1 billion market in the 1990s to over $50 billion today, but with this growth comes confusion, misinformation, and products that prioritize marketing over efficacy. In this eye-opening conversation with Daniel Herman, founder of BioSynergy, we cut through the noise to reveal what actually matters when choosing supplements. Daniel shares the fasc...

Text Di The gut microbiome serves as a crucial regulator of muscle growth and fitness performance through nutrient absorption, inflammation control, and neurotransmitter production. Your digestive health creates a foundation for building muscle, improving recovery, and maintaining consistent training performance. • Gut bacteria help break down proteins into amino acids essential for muscle develop...

Text Di What really happens when someone prepares for a bodybuilding competition? Virginia Kinkel pulls back the curtain on the shocking realities that competitors face – and they go far beyond just diet and exercise. Kinkel, a 20-year fitness industry veteran who's been competing since 2012, explains how competition prep demands absolute prioritization in your life. Forget flexible eating or...

Text Di Dive into the science of macronutrients with nutrition expert John Ybarra from Carbon Diet Coach as we unpack the often misunderstood world of macro tracking. This conversation transforms what many view as restrictive into something refreshingly accessible and sustainable. John explains how flexible dieting prioritizes protein first, then allows personal preference for carbs and fats—elimi...

Text Di Ever wonder why some wellness professionals struggle financially despite exceptional skills and genuine passion? The secret might be simpler than you think. Meet Alison Katschkowsky, a 30-year fitness industry veteran who rebuilt her entire business after losing everything during the pandemic. Today, she's revealing the exact strategies that helped her create her dream business model—...

Text Di Ever wondered if that post-workout soreness means you're making progress or potentially sabotaging your gains? This deep dive into the fatigue spectrum reveals crucial distinctions that could save your training regimen—and possibly your athletic career. The fitness world glorifies the "no pain, no gain" mentality, but understanding the nuances between beneficial fatigue and...

Text Di What makes the difference between random workouts and true physical transformation? The Bodyholic Protein Challenge answers this question by combining cutting-edge science with practical application. This isn't about mindlessly lifting weights or downing protein shakes—it's a sophisticated approach to maximizing muscle growth through precise macro tracking and evidence-based trai...

Text Di Your fitness journey begins between your ears. That mind muscle connection isn't motivational fluff—it's backed by science and could be the key to unlocking your physical potential. Here’s to your wellness and wellbeing! Xo, Di References: Cossich, Victor RA, et al. "Technological breakthroughs in sport: Current practice and future potential of artificial intelligence, virtu...

Text Di What is luxury in the age of wellness? On this episode of Bodyholic, Di talks with Pauline Brown, former Chairman of North America at LVMH, to uncover the surprising evolution of luxury. Pauline shares her expert perspective on how luxury has shifted from exclusive status symbols to a focus on holistic well-being. Discover how: Wellness has become the new luxury: We explore how affluent co...

Text Di Forget everything you thought you knew about physical training. This week, we dive into the revolutionary power of mental visualization in sports and beyond. Dr. Konstantin Sonkin reveals how "muscle memory" is actually a sophisticated mind-body connection strengthened through mental practice – and how this can unlock peak performance without even moving a muscle. Imagine a world...

Text Di This week's episode is a rant, a call to action, and a much-needed conversation about the toxic obsession with women looking like teenagers. I recently saw an article praising a woman for having the "body of a 16-year-old," and it just… it made my blood boil. This isn't a compliment. It's ageist, it's damaging, and it perpetuates unrealistic beauty standards t...

Text Di  Dreaming of a six-pack? This episode is your ultimate guide! I'm joined by Rotem Lahav, registered clinical dietician and my Hebrew podcast co-host, to separate fact from fiction about achieving those coveted abs. We discuss nutrition, training, and the lifestyle changes needed to reach your goals. Rotem shares her personal transformation story and we explore the challenges women fac...