The Body Nerd Show

I think New Years Resolutions are trash. They're usually built upon the idea that there's something wrong with you - and if a decade of coaching has taught me anything, it's that changing habits doesn't happen just because you want to. So while this time of year the fitness industry typically tries to convince you that you need to radically change yourself, the truth is you don't. But if you do wa...

Have you ever noticed that when you're stressed out your shoulders feel more tight than usual? Or that your jaw tension is through the roof when you have a stressful presentation coming up? It's no big surprise to know that stress, pain, and tension are connected - that what happens in your body and what's going on in your brain is connected by a two-way street. And while we may know that on an in...

You don't need to lose weight to get out of pain. And the idea that some amount of pain is something we have to just "live with" because of our age or body type is nonsense. A majority of the messages in my inbox include some version of "I have pain and I know I need to lose weight but..." which honestly breaks my heart because I believe that life without pain is possible for everyone. I truly do....

Learning is scary. Whether it's a new subject or movement skill, to learn something new means putting yourself out there with a 100% guarantee that you will make a mistake. But when it comes to movement, there can be an added layer of fear - what happens if I get hurt? My guest today knows all about going with the flow AND how to do it in a progressive and totally safe way. I'm joined by Mike Fitc...

If you're still doing basic stretches before you workout or run, it's time to uplevel your game. Long held stretches (called static stretching) before you workout can actually decrease the reactivity or sensitivity of your muscles. And I get it - when we know better, we can do better. So if you're trying to clear out the cobwebs so you can move with ease - there's a better way to do it. I know tha...

You breathe 20k times a day, whether you're thinking about it or not - so if you're waking up with a dry mouth, experiencing brain fog, anxiety, or just feel generally "blah" - this simple breathing shift can make a big difference. I'm joined by world-renowned breathing expert Patrick McKeown who shares his top strategies on how to breathe better to optimize your health. So if you want to feel bet...

What is a trigger point? And is it actually a tangible thing that can be "fixed" by massaging it harder? While many people will try to tell you that you need a harder tool (or one with spikes 😳) to get rid of trigger point pain, the actual fix is a lot less painful (and lasts longer!). So if you have knots in your upper back that feel like rocks... Or the outside of your thigh feels like a rumble...

The hardest part of any mobility or movement routine is just getting started. Having the right exercises is 100% a piece of the puzzle, but it's not the whole picture. And if you're anything like me, it probably goes something like this: 1️⃣ Decide you're going to start something new 2️⃣ Buy/study all the things you need 3️⃣ Instantly overcomplicate everything so you never start because you don't...

Yoga vs. mobility - what's the difference? They look super similar and both look a lot like stretching. But there are a few subtle differences between the two that can have a big impact on how you feel at the end of the day. And if you've been doing a lot of yoga and still feel like you're stuck in the injury cycle - then today's episode is especially for you. You'll learn: The difference between...

Whether you work from home or the office - ending your workday with no pain is a herculean task. Human bodies weren't designed for technology - and I don't know about you, but I'm not ready to give up my computer and phone. The next best thing is making it less stressful on your body. But how do you set up your workspace to optimize posture and alignment? Is it sitting? Is it standing? Is it the s...

You don't need to stretch your calves if you have plantar fasciitis. I know this goes against everything you've probably heard about foot pain, but today's episode will help you understand why it's true. Stretching your calves may temporarily relieve pain, but it doesn't actually resolve the underlying cause. When it comes to custom orthotics, plantar fasciitis (and the knee and back pain that com...

While more stretching might seem like a fix for flexibility and pain, you'll actually have longer-lasting results by building a stronger body and core (and no, I don't mean crunches). And not by doing a million crunches or leg lifts core strength - I'm talking about the type of core strength that supports and stabilizes your lower back, hips, shoulders, neck and improves your posture. So if you're...

How does perfectionism get in the way of your health? On today's episode, I'm joined by clinical and sport psychologist Dr. Eddie O'Connor who specializes in removing barriers to peak performance. One area that non-athletes can focus on is optimizing sleep. And while this isn't our typical anatomy-based conversation, your body, mind, AND spirit can't be separated without consequence. Trust me, I w...

It's super helpful to have outside eyes when you're trying to solve a tough problem. Which is exactly why I'm currently seeing a physical therapist. First it was mid back tension for a few weeks. Then it was an ache in my hip. And then tension on the entire right side of my torso. When all my best tools and tricks only brought temporary relief - I booked a consultation with a physical therapist. A...

Are weighted blankets worth it? I've always been curious if replacing my comforter with a 15 lb blanket would help me sleep better. The people who use weighted blankets swear by them, but shelling out $100 to be crushed while sleeping? I wasn't really sold on the idea. And then I was gifted one (thanks brother!) and will tell you that it totally makes a difference. But how does it actually work? A...

Movement restrictions are super common if you're working with a PT or are recovering from surgical procedures. And it wasn't uncommon for me to work with patients in the physical therapy clinic who had been given similar instructions to avoid specific movements for a specific amount of time. But there was always the lingering question of how long. Should you avoid that movement for days? Weeks? Mo...

Neck, back, shoulder, hip, and foot pain all share one thing in common - the solution starts with better alignment. Don't get me wrong, I'm not pitching posture as a magical fix, but one of the few lessons I remember from physics is about levers and the truth is it's less work for your muscles (and fascias) to hold you up against gravity when you're in better alignment. Better posture doesn't mean...

Do you have flat feet? Do you know how to tell if you do? You're not alone - almost 75% of people in the United States will suffer from foot pain at some point in their life. Your feet are a sensory organ just as much as your hands and eyes are. And while flat feet or fallen arches may feel like a permanent sentence - they're not. I've been the person with custom orthotics and thick cushioned shoe...

When was the last time you stretched your pelvic floor? Or strengthened it? Or even thought about it for that matter? On today's episode, I'm joined by pelvic health physical therapist Stephanie Prendergast and she's sharing everything you didn't know you needed about the pelvic floor. So whether you have low back pain, hip pain, or pelvic floor issues or, you just love to nerd out about the body...

Have you ever wondered how massage guns work? It's a handheld device used on soft tissue that vibrates at a pre-determined frequency. They're designed for muscle relief but look a lot like something you find in a garage. But they can be super helpful when it comes to reducing soreness and increasing range of motion. As I've started using mine more frequently, I wanted to learn more about the scien...

Knee pain is a drag - but just because it's common doesn't mean it's normal. My first experience with knee pain was on the varsity soccer team in high school, but I don't worry about my knees anymore because I practice regular body maintenance (including managing that awful quad and IT band tension that led to my initial pain). Knee pain is not something you have to just deal with - so whether you...

Just because something shows up on a scan or a doctor has told you that you have "grade 4 XYZ" does not mean you're destined for a life of pain. Today I'm sitting down with physical therapist Dr. Tracy John who doesn't think an MRI tells the whole story. Dr. Tracy will help you rethink how to approach back pain, down to the exercises to focus on and how to move about your day to keep your body fee...

There are a few very deliberate things I do on a regular basis to create (and conserve) my energy. And even with that - the last 18+ months have me feeling exhausted! So today's episode will help you to boost your energy so you can show up for the things you love on your terms. It's my effort to be anti-hustle culture and give all of us the permission to just be. Because sometimes, we just need a...

Got heel pain? Achilles tendinitis usually resolves in a few weeks on its own - but what do you do when it lingers? While I've never been lucky enough to deal with Achilles tendinitis personally, I have had my fair share of plantar fasciitis and ankle issues. I used to wear custom orthotics and the most supportive shoes you could buy — but now, I can easily go miles in my super-thin barefoot sanda...

Your core and breathing muscles are one and the same - and after you've had back pain or a torso injury, relearning to use them properly is key. Pregnancy, abdominal surgery, and that time you threw out your back and stayed on the couch for a week? All great reasons to pay attention to focus on your breathing and core muscles! Since my conversation with today's guest, physical therapist Jill Zimme...