The Vertue Podcast

In this episode, I’m diving into one of the most requested topics I’ve had all year: “Can I take creatine while breastfeeding?” I unpack what creatine actually is, how it supports not just physical recovery but also cognitive function , and why it might be helpful postpartum (but why you need to make your own educated choice). I cover: How creatine helps with muscle energy, recovery, and strength...

Are you struggling to stay consistent with your training, even when you want to show up? This episode dives deep into the real reasons why — and spoiler: it’s not because you’re lazy. We explore how your nervous system may be silently sabotaging your motivation, and how behavioural avoidance patterns can keep you stuck in a cycle of inaction and guilt. You’ll learn how to tell the difference betwe...

If you're sick of the contradicting advice out there about flexibility OR if you just want a simple breakdown of the science of flexibility to help you ACTUALLY GET FLEXIBLE this is the podcast for you. Check out my follow along flexibility programme here: https://shonavertue.com/en-au/products/2341812 And for that discount code: use episode23 for 10% off the flexibility programme. For those o...

This snack-sized episode reveals the fascinating science and psychology of building strength. We’ll discuss how strength develops, the impact on the body, and the mental resilience it fosters. Join me for this mini-episode to learn why strength training is a game-changer for women.

In this deeply personal episode, I explore grief from every angle—the physical, the psychological, and the emotional. Whether you're grieving the loss of a loved one, a relationship, a pregnancy, or even a version of yourself, this episode is a space to feel held and understood. Although I do focus mostly on the loss of a loved one (death or transitioning - depending on the language you use) -...

Welcome back to another episode in our attachment theory series . In Part 3, we'll discuss secure attachment styles. Who are these elusive 'secure' individuals, and do they truly exist? What traits do they possess? How can you become more secure in your own relationships? While we'll examine the research, I'll also share some personal insights in this episode, all aimed at help...

Can two people with an insecure attachment style ACTUALLY be together? How do the insecure attachment styles differ? What were the seminal studies that helped us to understand more about attachment theory? Do we need to 'fix' our attachment style? All these questions answered and more in one of my favourite episodes to record ever. If you prefer to watch your podcasts, you'll find this...

Dive into "Attachment Theory and Your Health," where I uncover how early bonds shape our emotional and physical well-being. Starting with John Bowlby's innovative ideas, I explore the roots of attachment theory and its pivotal role in defining our relationships. Learn about the four attachment styles—secure, anxious, avoidant, disorganized—and their profound effects on our health. Wh...

I am currently in a secure relationship with a baby and a loving Fiancé and I really, truly owe a lot of it to the painful, heart-wrenching, life changing lessons of the break-ups I had experienced prior to this partnership. This however took years of work that I have condensed into this podcast (and some more resources on the @vertue_podcast instagram page). I do think that I have too much experi...

I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based' I also see a simultaneous problem develop in the background ... What is it to be evidence based? How do we ensure that we don't just fall into the trap of another cognitive bias called the "appeal to authority" bias? In this episode,...

This is a very big episode on cellulite. We take a deep dive into the hypotheses (according to the research) and uncover some of the myths, misconceptions as well as the possible treatments supported by the research* *but we also unpack what that really means - because sometimes these findings can be exaggerated or misleading. My programmes & newsletter - www.shonavertue.com Resources: Pathoph...

Fat Loss Fundamentals - BUT through a BIOPSYCHOSOCIAL lens. Sorry for yelling, but y'all know how I excited I get about the BPS approach and how effective it is in helping you to individualise your health and wellness systems. EPISODE ROAD MAP: - Calories in vs. Calories out - how it works and why this equation prevails. - Why the CICO approach is not as easy as it sounds - Why small changes m...

In this podcast I discuss five cognitive biases that are potentially harming your health - and no, this is not a clickbait title. We kick off by exploring the concept of cognitive biases - those systematic deviations in judgment that often lead us astray. Then, I dive into five specific cognitive biases that frequently sabotage health goals. From the Anchoring Bias , which makes us cling to initia...

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...

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 thi...

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 on...

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 hop...

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...

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, oft...

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 alon...

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...

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 r...

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 Percepti...

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, a...

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:...