Totum Wellness Podcast

Tim and Stacy Irvine close out Season 3 by revisiting the most impactful insights from this season's health experts. Topics covered include foot function and injury prevention, lifestyle medicine and habit building, HRV data and wearable technology, movement variety in youth and adult athletes, gut health and nutrition, personalized health approaches, diaphragmatic breathing and spine stabilit...

Dr. Waj Hoda is a chiropractor at Totum Life Science who specializes in Dynamic Neuromuscular Stabilization (DNS) and the connection between breathing mechanics and injury prevention. He explains why most people breathe incorrectly, how shallow mouth breathing causes low back pain, and how retraining the diaphragm creates automatic spine stability without extra effort. Waj breaks down why nasal br...

Nikki Fraser holds master's degrees in kinesiology and health psychology. She explains why high-intensity interval training targets visceral fat better than moderate cardio, how the 10x1 protocol works (one minute hard, one minute rest, 10 times), and why even 3-4 minutes of vigorous activity per day reduces mortality risk based on VILPA research. Nikki covers how often to do HIIT without over...

She fed Canada's Olympic beach volleyball team at the Rio Games — and she says most athletes are getting nutrition completely wrong. Nicole Springle is a Registered Sport Dietitian who has worked with Olympians Sophie Bukovic and Heather Bainsley. In this episode she breaks down what elite athletes actually eat, why iron deficiency silently destroys performance, and the one supplement she recommen...

Dr. Keenan O'Young is a chiropractor at Totum who specializes in foot function and injury prevention. He breaks down why most people have weak, deconditioned feet, how poor foot function creates injuries up the kinetic chain, and the key exercises that build strength, mobility, and control in your feet. Keenan explains why the big toe is the most important joint in your foot, how to test if yo...

Zack Kelly is a performance coach and psychophysiologist who specializes in helping clients interpret and apply performance data. His master's research focused on heart rate variability, and he works with athletes and everyday clients to optimize training using metrics like HRV, force plate testing, and VO2 max assessments. Zack discusses what heart rate variability actually measures and why w...

Dr. Amanda Marrone is a family medicine physician and lifestyle medicine practitioner at Optimal U in Toronto. She focuses on using behavioral interventions and lifestyle factors to prevent and treat chronic disease at its root cause. Dr. Marrone discusses why the conventional healthcare model works well for acute disease but struggles with chronic conditions, and how lifestyle medicine addresses...

Kris Robertson is the Head Strength & Conditioning Coach for the Raptors 905 (NBA G-League) and Sport Scientist with the Toronto Argonauts (CFL). He previously served as Head Coach of Strength and Conditioning at Simon Fraser University and is a former professional athlete drafted by the Winnipeg Blue Bombers in 2013. Kris discusses what separates winning teams from talented teams that fall sh...

Kyle Buchanan is a certified nutritional practitioner who breaks down why gut diversity determines everything from your energy levels to how badly hangovers hit you. He explains the 30-plant-foods-per-week benchmark that creates a healthier microbiome, why most people are digesting protein poorly, and how supporting digestion before meals changes absorption entirely. Kyle reveals why variety beats...

Mike Kessel, the CEO of Cleveland Clinic Canada, reveals that we aren't just passengers in our own health journey since 90% of our health after age 60 is determined by lifestyle, not DNA. He advocates for a "50/50" ownership model where individuals use handheld diagnostic technology to monitor their own heart, lungs, and throat to bypass the E.R. and stay ahead of a field where medic...

Lower back pain often stems from a simple mechanical failure: your pelvis and rib cage are out of alignment. While most people focus on "six-pack" abs, true core stability comes from the deepest layers of your anatomy—the transverse abdominis (TVA), the diaphragm, and the pelvic floor. In this session, Scott (a DNS specialist) breaks down why the way you breathe is the foundation of how...

Is your child on the right path to elite athleticism, or are they on the road to burnout? In this episode, we sit down with Kris Robertson, Head Strength & Conditioning Coach for the Raptors 905 and former CFL All-Canadian. We break down the shocking statistic that 70% of youth athletes drop out by age 13 and reveal the science-backed "roadmap" to keeping them in the game. Kris share...

Tim & Stacy Irvine are back for another season of the Totum Wellness Podcast. In this episode they expose why the old rules of fitness and injury recovery are holding you back—and reveal the new science that unlocks explosive speed, prevents injury, and rewires your body for elite performance at any age. You will discover the secret movement patterns of babies that elite athletes use to domina...

In this special Season 2 Recap , Tim and Stacy Irvine look back at the most impactful takeaways from the year’s standout episodes. From Olympic mindset shifts and smarter training techniques to DEXA scan results and pre-surgery strategies, they revisit the moments that changed how they think, train, eat—and live. This episode is packed with practical, real-life lessons you can apply today: better...

Zack Kelly joins the Totum Wellness Podcast for a deep dive into performance, injury prevention, and why metrics like VO2 max and force plate testing aren’t just for elite athletes—they’re for anyone who wants to move better and age well. From overcoming chronic overtraining to understanding asymmetries and how they affect long-term joint health, this episode is packed with insight for athletes an...

Fitness expert Nikki Fraser returns to the Totum Wellness Podcast for a deep dive into the real science behind strength training. With over 20 years of experience, Nikki breaks down the myths, shares the latest research, and explains why resistance training is crucial for everyone—especially as we age. Tim and Stacy get practical about how to build strength safely, improve power, and train for lon...

Best-selling author and neuroscience-based wellness coach Catherine Roscoe Barr joins the Totum Wellness Podcast to share her personal journey from burnout to brain health. Catherine gets candid about her mental health, how to rewire your brain through daily rituals, and what it really means to live The Life Delicious . Tim and Stacy dig into her new book Feel Better Now , exploring how simple ple...

Olympian Micha Powell and iRun Magazine editor Ben Kaplan join the Totum Wellness Podcast to talk all things running, training, coaching, recovery, and mental performance. Micha opens up about her journey as a Team Canada sprinter, how she’s evolved her training, the importance of strength, sleep, and injury prevention and what it’s like to be coached by her Olympian mom. Ben brings his signature...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with Nikki Fraser. With over 20 years of experience in personal training, group coaching, and movement assessments, Nikki is on a mission to help people unlock their full athletic potential—whether they're elite athletes or just starting their fitness journey. In this episode, she shares groundbreaking insights from her a...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with Olympic beach volleyball player Sophie Bukovec . Fresh off her Paris 2024 experience, Sophie shares the mental and physical strategies that helped her compete on the world’s biggest stage. From training routines and handling pressure to the reality of NCAA recruiting and high-performance recovery, this episode is a must-...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they welcome back Jacquie Chapman , for an eye-opening conversation on stress management, resilience, and sustainable high performance . In this episode, Jacquie shares actionable strategies for thriving in high-pressure environments, from leadership and career challenges to personal wellness and mental clarity. 🔹 Breathwork for Stress &a...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with naturopathic doctor and food-first practitioner Dr. Tamara Kung. In this conversation, Dr. Kung breaks down the essential strategies for women’s health—especially during perimenopause and menopause—covering everything from bone density and muscle strength to gut health and hormone balance. In this episode, Dr. Kung discu...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with renowned performance psychologist Dr. Dana Sinclair. Drawing on her experiences with Olympians, professional athletes, and elite performers, Dr. Sinclair shares how mental strategies can transform your ability to handle pressure and achieve your goals. In this episode, Dr. Sinclair discusses: The role of mental preparati...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with CFL legend and Roughriders strength and conditioning coach Dan Farthing. In this episode, Dan shares his journey from professional football to running a leading fitness facility Level 10 Fitness, revealing what it takes to train elite athletes and improve general fitness through cutting-edge methods. In this episode, Dan...

Join Tim and Stacy Irvine on the Totum Wellness Podcast as they sit down with three-time Olympian Heather Bansley. In this inspiring episode, Heather shares her journey through the Rio, Tokyo, and Paris Olympics, discussing resilience, wellness, and finding balance after professional sports. In this episode, Heather discusses: - Transitioning from professional athletics and embracing everyday well...