S1Ep2: How to use a mini-band to improve your squat form and prevent knee pain

S1Ep7: Why Eat Less, Move More is NOT the Whole Story

It's frustrating when someone tells you the solution to all weight loss is "just move more and eat less." It's also disempowering and incomplete. There are so many more nuances to fat loss, including the TYPE of food you consume, and the TYPE and AMOUNT of movement you do. Today, we'll introduce a few foundational concepts for fat loss to get you started on reframing the fat loss journey. And if you or someone you love could benefit from fat loss coaching that is based on science and healthy lifestyle principles, please reach out on Instagram @nicolerowe.md or by email (NicoleRoweMD at gmail dot com)

S1Ep6: How Light Exposure Can Make Or Break Weight Loss, And What to Do Now

You might not think of light exposure as a crucial weight loss tool, but trust me when I say that it can be SUPER important for long term weight loss success (not to mention long term health). This 10-minute podcast will explain why blue light may be disrupting your sleep and weight loss goals....and how you can harness the power of light for yourself, in order to improve your sleep and accelerate fat loss goals. Here's the tutorial I like for how to remove blue light on an iPhone: https://thlsleep.com/blogs/sleep/blue-light-filter-iphone (go to "remove red color filter")

S1Ep5 How to Make Healthy Food Actually Taste Good

If you've been trying to eat healthy for a while, it can start to feel a little boring eventually. It's helpful to find ways to keep your taste buds happy -- because if you don't really enjoy what you are eating, eventually you will go back to eating tastier food (your body always wins eventually). Here's a list of some of my favorite ways to add variety and interest to your healthy meals, without messing up your nutrition plan. Here is the recipe [https://www.100daysofrealfood.com/wprm_print/159541] for the easy miso ginger dressing I mention in the episode. Sign up for my free email newsletter here [https://www.nicolerowe.org/about]. Follow me on Instagram @nicolerowe.md

S1Ep1: A quick breathing trick to calm down your nervous system

Try this quick breathing tip to instantly relax and calm your body down. It is evidence-based, simple to do, and completely free. Research from Dr. David Spiegel and Dr. Andrew Huberman has even shown that volunteers who tried this breathing method for 5 minutes a day felt calmer and more at peace throughout the day on a regular basis. Doing it just one or two times when you are feeling stressed can help you quickly calm down. Try this: breathe in deeply through your nose until you can't breathe in any more, then take another quick sniff through your nose, and then exhale all the air completely through your mouth in a long sigh. This is called the "physiological sigh." It stimulates your parasympathetic nervous system and gets rid of carbon dioxide quickly. For more quick and effective health tips, sign up for my newsletter or check out my blog at nicolerowe.org.

S1Ep2: How to use a mini-band to improve your squat form and prevent knee pain

Detailed audio description of how to use a mini resistance band (Thera-Band) to improve your squat form and activate your glutes. This will keep your knees tracking in the right direction and prevent knee pain with squatting. Video version here [https://www.youtube.com/watch?v=SbbzPAINfmQ]. The mini bands I use can be purchased here [https://www.amazon.com/Fit-Simplify-Resistance-Exercise-Instruction/dp/B01AVDVHTI/ref=sr_1_6?keywords=mini+resistance+band&qid=1691766675&sr=8-6]. Reminders: Activate your glutes and core throughout. Sit back, like you're sitting in a chair. Pause at the bottom if you want an extra burn. Keep your spine in neutral alignment throughout, try not to round your shoulders. Happy Squatting!