The Vertue Podcast

Cardio has become unnecessarily confusing. One expert tells you to walk. Another says Zone 2 is the key to longevity. Someone else insists HIIT is the fastest way to lose fat, while another warns it'll spike your cortisol and damage your hormones. So... what should you actually do? In this episode, we cut through the noise and build a simple framework for making better cardio decisions. Rather...

If cardio has you in a chokehold because summer is around the corner, this episode is going to free you. This episode was inspired by two DMs we receive constantly. The woman who’s already doing cardio most days and wondering if she should just do more. And the woman who’s been lifting consistently for months, getting stronger, but not feeling any leaner, and wondering if weights are actually over...

The wellness industry doesn't need to make things up anymore. They've got something more powerful, real studies, real journals, real credentials. And they know exactly how to use them to get you to open your wallet. In this episode, I'm breaking down how it actually works. How a real study gets twisted into a claim it was never designed to support. How statistical significance gets mis...

You've packed your gym bag. You have every intention of going. And somehow ... you don't. Again. If you've been blaming willpower or discipline, this episode is going to reframe that completely. Today I'm breaking down the science of why your feelings are running your training behaviour, and why that's actually good news. We get into the Affect and Health Behavior Framework, a...

What should you actually do when you’re chronically sleep deprived? If you’re a parent, shift worker, insomniac, or coach people who are, you’ve probably asked yourself whether training is helping or harming you. In this episode, I dive into the research on acute and chronic sleep restriction and its effects on: • Cognitive performance • Strength and endurance • Hormonal signalling (testosterone,...

In this episode, I explore the bidirectional relationship between the pelvic floor and our psychological state. How stress, anxiety, grief, identity shifts, and prolonged effort can shape pelvic floor tone, and how pelvic floor tension can feed back into how safe and settled we feel in our bodies. This is not an episode about blaming stress, over-psychologising symptoms, or replacing pelvic floor...

Abs. Belly fat. Six-packs. Post-baby pouches. In this episode, we unpack why women feel so conflicted about their bellies; and why that pressure isn’t rooted in biology at all. We dive into culture, pregnancy, the pelvic floor, pressure management, and what your abs actually do, then finish with clear, practical guidance so you can train your core with confidence. This episode is not anti-aestheti...

I was so wrong and psychology has demonstrated why and HUMBLED MEEEEE. If you’ve ever felt like you know what to do for your training but still can’t seem to stick to it, this episode is for you. We explore why education alone doesn’t change behaviour, how uncertainty changes your relationship with your body, and why inconsistency is often a logical response, not a failure. This episode offers a n...

Why does everyone in the fitness space seem to be pitting these two against each other? Why are prominent doctors who specialise in women's health suggesting that pilates isn't enough? Do you have to give up Pilates to maintain a truly healthy body? All of this was answered and so much more. I was on a MASSIVE mission to clear up the confusion with this frustrating online debate. Let's...

We often talk about exercise helping mental health, but not always why . In this episode, I unpack a lesser-known system that links movement, emotional regulation, and even sleep–wake rhythms. If your anxiety tends to show up in the body before the thoughts, this one will likely resonate. Resources: Hilber, P., Cendelin, J., Le Gall, A., Machado, M.-L., Tuma, J., & Besnard, S. (n.d.). Cooperat...

What’s the optimal amount and type of exercise to improve symptoms of Major Depressive Disorder? A new Bayesian network meta-analysis may have the most straightforward answer yet. In this episode, I break down a comprehensive review comparing four primary exercise modalities: aerobic, resistance, mind–body, and mixed training, and their impact on clinically diagnosed MDD. We explore: • The U-shape...

This episode cuts through the noise and explains why creatine is one of the most effective, well-researched supplements for women, not just for building muscle, but for thinking sharper, recovering faster, and staying steady when life is heavy. We break down the physiology, the misconceptions, and the real-world benefits so you can use creatine with clarity and confidence. I used one main paper to...

Hi friends - this is a slightly different episode this week and it's designed to be used as a guided relaxation. If you're unsure of why a guided relaxation might be beneficial then please listen to episode #36 where I break down the science. I don't want to say much on this script, just that I hope you get what you need (and more) from it. Please let me know how it felt for you. xx Sh...

Back pain is one of the most common health problems in the world — but also one of the most mysterious. Scans don’t always match symptoms, treatments don’t always provide relief, and many people feel stuck with ongoing discomfort. In this episode, I explore chronic, non-specific low back pain through a biopsychosocial lens. Basically, we’re looking beyond just the spine to understand how biology,...

We programme strength, cardio, and mobility — but almost never relaxation. Yet research shows Progressive Muscle Relaxation lowers stress, calms anxiety, improves mood, and even deepens the most restorative stages of sleep. In this episode, I break down the evidence — from large systematic reviews to athlete studies — and then guide you through a full Progressive Muscle Relaxation session. You’ll...

In this episode I make the case for why relaxation should be treated as a trainable skill, not a luxury. We’ll explore what guided relaxation actually is, the science behind its benefits, and the fascinating mechanisms from nervous system regulation to dopamine release in the brain. You’ll learn why short daily practices are more powerful than the occasional long session, and how building relaxati...

Starting again in fitness can feel overwhelming; like you’ve lost progress in both body and mind. But the truth is, you haven’t gone back to zero. With the right approach, you can rebuild faster, smarter, and with more self-compassion than before. In this episode, I unpack the two sides of starting again: 🧠 The Psychology: why restarting feels harder than beginning, how shame and identity play in...

We often think of time as something we manage, but what if our relationship with time is managing us? In this episode, we explore time poverty as more than a scheduling issue: it’s a psychological, cultural, and physiological phenomenon that shapes how we live, train, and recover. From the neuroscience of cognitive overload to the cultural obsession with busyness as a status symbol, we unpack why...

If you’re working out consistently but not seeing real progress, this episode is for you. In today’s episode of The Vertue Podcast, we’re breaking down the difference between working out and training and why that gap could be the reason you’re plateauing, burning out, or feeling frustrated in your fitness journey. Whether you’re postpartum, perimenopausal, strength-focused, or just trying to feel...

Struggling to stick to your schedule, especially when life gets chaotic? In this episode, I break down how to actually plan your week based on your values, not just your goals. We’ll cover the psychology behind consistent training, how to align your workouts with fat loss, muscle building, or hybrid goals like running + strength, and how to adjust for shift work, illness, or low motivation. Plus,...

Ever wondered why you give up on things that actually matter to you like your fitness, your goals, your habits; even when you really care? In this episode, I will unpack the psychology of quitting through the lens of Self-Regulation Theory (Carver & Scheier), exploring how motivation, emotion, and feedback loops impact your ability to follow through. You’ll learn why failure isn’t always about wil...

If you’ve ever felt like discipline is just another word for self-punishment, this episode is for you. I’m sharing a personal story about how my most “disciplined” season ended in burnout… and what I finally realised I’d been running from. We’ll explore the science of approach vs. avoidance motivation , and how your reason for showing up; fear vs. desire, can quietly shape your habits, workouts, a...

Real talk: I was so excited to release this episode because the research on belly fat is genuinely fascinating — and the protocol I share at the end? You’ll want to try it. But then it hit me — I hadn’t yet spoken about why we’re all so focused on belly fat in the first place. Where did that frustration come from? Was it truly ours to begin with, or did the media quietly hand it to us? So if you’v...

Real, practical and applicable answers here - not just my philosophical take on whether you should/shouldn't care about 'bulk'. You will take away some rules to apply to your training and nutrition and this is coming from someone who was raised in the 90's heroin chic era. I know where you're coming from. Drop your questions here - I read all your comments and the good thing is that spotify update...

Are you struggling to lose weight during perimenopause—even though you're eating well and exercising? In this episode, I will break down why your old approach might not work anymore, and what actually does. Learn the science behind muscle, hormones, mitochondria, and why building strength is key to fat loss and feeling like yourself again. Includes a simple, evidence-based process that you can...