The Body Nerd Show

Do you need hours at the gym for it to count? Nope! In today’s episode, I’m breaking down exactly how much movement it really takes to support your health… according to science, not social media. Whether you're struggling to stay consistent or just want to know what the bare minimum is (and why it’s enough), I’ve got you covered with today’s episode. You’ll learn: * How much you have to workout for it to “count” * If weekend-only workouts can still improve your health * What the CDC and NHS say about minimum activity (and how to make it work for you) * Simple mindset shifts that make it easier to stay on track (even when life gets busy) All the links: * Liao, Dan‐Qing, et al. "Association of Accelerometer‐Derived Physical Activity Pattern With the Risks of All‐Cause, Cardiovascular Disease, and Cancer Death." [https://www.ahajournals.org/doi/10.1161/JAHA.124.039225] Journal of the American Heart Association 14.8 (2025): e039225. * Sinatra, Stephen T., et al. "Grounding–The universal anti-inflammatory remedy." [https://pmc.ncbi.nlm.nih.gov/articles/PMC10105021/] biomedical journal 46.1 (2023): 11-16. * CDC Physical Activity Basics [https://www.notion.so/243-What-s-the-minimum-exercise-amount-for-optimum-health-1a1d90d671ab80f289f0efca7f0200d6?pvs=21] * NHS - Physical activity guidelines for adults aged 19 to 64 [https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-for-adults-aged-19-to-64/] * Want to make movement a habit (without guessing what to do)? Get your first 2 months inside the Movement Mavens® Video Vault [https://www.aewellness.com/vault/] for only $9 with code PODNERD * www.aewellness.com/podcast [http://www.aewellness.com/podcast] - Show notes, links and more. * Instagram @hollaformala [https://instagram.com/hollaformala/] * TikTok @ aewellness [https://tiktok.com/@aewellness] * Bodywork Starter Guide [http://www.aewellness.com/bodywork] - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork [http://www.aewellness.com/bodywork] * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!   Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/ [https://www.aewellness.com/shop-now/]

If you’ve ever dealt with chronic pain or injuries, you know the journey to healing doesn’t always feel linear. Some days, it’s one step forward… and others feel like you’ve taken four steps back. But what if the marker of progress isn’t pain? What if progress looks more like rebuilding trust in your body... …creating a sense of safety in how you move... …and learning how to listen without fear or frustration? In this episode, I’m joined by chronic pain specialist and physical therapist Dr. Tawny Kross - and she shares why pain isn’t always a sign of damage and why your body and brain need safety to heal. Whether you’re deep in your healing journey or just trying to make sense of how your body feels, I know you’re going to love this one. You’ll learn: * Why pain does not always mean something is broken * How to build nervous system resilience and capacity to reduce pain * Why progress isn’t about less pain * How to proceed with your movement when you’re in a flare-up All the links: * @dr.tawny.kross on Instagram [https://www.instagram.com/dr.tawny.kross/] * Kross Centered Care [https://www.drtawnykross.com/] * Body Awareness Guide [https://classes.drtawnykross.com/offers/CvhFgt4J/checkout?coupon_code=BODYNERD] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit [https://www.aewellness.com/toolkit/] * www.aewellness.com/podcast [http://www.aewellness.com/podcast] - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ [https://instagram.com/hollaformala/] * TikTok @ aewellness [https://tiktok.com/@aewellness] * Bodywork Starter Guide [http://www.aewellness.com/bodywork] - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork [http://www.aewellness.com/bodywork] * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!   Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/ [https://www.aewellness.com/shop-now/]

Does having an injury or pain mean you need to stop moving? In this episode of The Body Nerd Show, I’m joined by Dana Jones, host of The Pain Free Athlete Podcast, for a myth-busting conversation about pain, injury, and movement. Together, we debunk some of the most common and harmful fitness myths that keep you stuck. If you’ve ever wondered what to do when you’re in pain, why rest isn’t always the best solution, or how to stay active safely, this episode is for you. Dana and I also dive into the mindset shifts that help you navigate workouts and life — even when you’re in pain. You’ll learn: * Why no pain, no gain is not true (especially if you’re already in pain * Why pain doesn’t have to be a normal part of aging * How to navigate your workouts when you’re injured or in pain All the links: * Pain Free Athlete Podcast [https://www.painfreeathletepodcast.com/] * @painfreeathletepodcast on Instagram [https://www.instagram.com/painfreeathletepodcast/] * Dana's journaling prompts for pain [https://form.jotform.com/232737566904162] * Boulder Back Pain Study - Effect of Pain Reprocessing Therapy vs Placebo and Usual Care for Patients With Chronic Back Pain: A Randomized Clinical Trial [https://www.notion.so/241-Is-Pain-Just-Part-of-Aging-Busting-Fitness-Myths-That-Keep-You-Stuck-with-Dana-Jones-1cfd90d671ab801daac4d74d33960b16?pvs=21] * Nicole Sachs - Break Awake [https://www.yourbreakawake.com/] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit [https://www.aewellness.com/toolkit/] * www.aewellness.com/podcast [http://www.aewellness.com/podcast] - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ [https://instagram.com/hollaformala/] * TikTok @ aewellness [https://tiktok.com/@aewellness] * Bodywork Starter Guide [http://www.aewellness.com/bodywork] - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork [http://www.aewellness.com/bodywork] * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!   Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/ [https://www.aewellness.com/shop-now/]

If you're living with an autoimmune condition or managing chronic inflammation, building sustainable habits can feel overwhelming. But what if you could feel better by doing less, not more? This week on The Body Nerd Show, I’m joined by Dr. Amy Behimer, PharmD, NBC-HWC - a board-certified health and wellness coach, pharmacist, and the creator of The Habit Hub for Autoimmune Health™. Diagnosed with MS in 2012, Amy blends her personal journey with professional expertise to help others feel better through feel-good habits - without falling into the trap of perfectionism. Whether you’re living with MS or another autoimmune diagnosis, I promise you this conversation is the breath of fresh air and permission you’ve been waiting for. You’ll learn: * The key habits for reducing inflammation * Why rest is more effective than “stressing less” * How to set perfectionism aside and make truly sustainable habits * What inflammation really is and how to measure progress beyond just lab results All the links: * The Habit Hub for Autoimmune Health Podcast [https://thehabithubpodcast.amybehimercoaching.com/] * Amy’s Website [Amy Behimer Coaching] [https://amybehimercoaching.com/] * Your #1 Habit Quiz [https://amybehimercoaching.com/quiz] * @amybehimercoaching on Instagram [http://instagram.com/amybehimercoaching/] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit [https://www.aewellness.com/toolkit/] * www.aewellness.com/podcast [http://www.aewellness.com/podcast] - Show notes, links and more. * Instagram @hollaformala [https://instagram.com/hollaformala/] * TikTok @ aewellness [https://tiktok.com/@aewellness] * Bodywork Starter Guide [http://www.aewellness.com/bodywork] - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork [http://www.aewellness.com/bodywork] * Getting stuck? Drop me your question on the Body Nerd Hotline at 818-396-6501 and I’ll cover it on a future episode! Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/ [https://www.aewellness.com/shop-now/]

What if your flexibility is actually causing your pain? Hypermobility is more than just being bendy - it’s a connective tissue condition that can affect your joints, your gut, your nervous system, and more. I just thought it was totally normal to be able to hyperextended my knees 🙊 In this episode of The Body Nerd Show, I’m joined by physical therapist and movement specialist Dr. Melissa Koehl, who shares her personal and professional experience with hypermobility. From a career-ending injury as a competitive gymnast to developing her own method for managing pain and building strength, Dr. Melissa is a wealth of knowledge for anyone navigating life in a hypermobile body. We’re digging into the real-life impact of hypermobility, including how it affects your gut, your nervous system, and your daily movement. You’ll learn: * Why hypermobility is more than just being bendy * Why building strength is key for long-term pain relief and injury prevention * The gut health and hypermobility connection * How to navigate the healthcare system as a hypermobile person All the links: * Ground Control Course with Dr. Melissa [https://www.chimera-health.com/ground-control-may-2025-waitlist-page] * Chimera Health - Dr. Melissa's Website [https://www.chimera-health.com/] * @dr.melissakoehl.pt on Instagram [https://www.instagram.com/dr.melissakoehl.pt/] * 30 days to more strength + flexibility with the Mobility Mastery Toolkit [https://www.aewellness.com/toolkit/] * www.aewellness.com/podcast [http://www.aewellness.com/podcast] - Show notes, links and more. * Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ [https://instagram.com/hollaformala/] * TikTok @ aewellness [https://tiktok.com/@aewellness] * Bodywork Starter Guide [http://www.aewellness.com/bodywork] - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork [http://www.aewellness.com/bodywork] * 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today's episode of The Body Nerd Show is brought to you by Movement Mavens™ Therapy Balls—the official mobility tool of the show and the best way to keep your body moving pain-free. Tight hips? Stiff back? Movement Mavens Therapy Balls are designed to mimic the feel of a massage therapist’s hands, helping you release tension, improve flexibility, and move better—every single day. Because let’s be real—foam rollers are meh, and tennis balls? Not even close. Get the best. Your body deserves it. And right now, you can save 25% on all therapy balls, kits, and workshops with code BODYNERD25. Shop now at www.aewellness.com/shop-now/ [https://www.aewellness.com/shop-now/]