Grounded | The Vestibular Podcast

144. How to Pick the Right Shoes for Balance Problems

Today, we’re talking shoes. Specifically, the best shoes for you if you have chronic dizziness or balance problems. (If you caught my viral Hoka video back in April, you already know I have thoughts.) But I need you to know this… it was never really about Hoka. It’s about understanding what’s actually going on with your shoes when you have a vestibular disorder and why that matters more than any brand name ever will. I’m breaking down the anatomy of a shoe (from toe box to heel drop) so you can stop Googling “best shoe for dizziness” and just know what to look for. Because the best shoe is the one that works for your feet, your symptoms, and your life. Full stop. In this episode, we’ll dig into: * The big takeaway from my viral Hokas video * Why there’s no single “best shoe” for vestibular disorders * The key parts of shoe anatomy every vestibular warrior should know * How conditions like peripheral neuropathy, plantar fasciitis, or a toe fusion change what YOU need in a shoe * The best places to shop for shoes when you have a vestibular disorder * Why heel-to-toe walking matters for fall prevention Your shoes are touching the ground so YOU don’t have to think about it, so let’s make sure they’re actually working how they need to for you. If you have questions about this or you want support as you explore the best possible shoe for you, join us in Vestibular Group Fit [https://thevertigodoctor.com/vestibular-group-fit] (use code GROUNDED)! Links Mentioned: * Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit [https://thevertigodoctor.com/vestibular-group-fit] * The viral Hoka video: https://www.instagram.com/p/DXWzgM9BKc-/ [https://www.instagram.com/p/DXWzgM9BKc-/] * Recommended shoes link: https://liketk.it/67x4j [https://liketk.it/67x4j] Free Resources: * ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n * ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd * ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership * ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit * ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor Work with Dr. Madison: * For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com * Otherwise, I’ll see ya in Vestibular Group Fit! Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/ Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit Citation Jellema, A. H., Huysmans, T., Hartholt, K., & van der Cammen, T. J. M. (2019). Shoe design for older adults: Evidence from a systematic review on the elements of optimal footwear. Maturitas, 127, 64–81. https://doi.org/10.1016/j.maturitas.2019.06.002 [https://doi.org/10.1016/j.maturitas.2019.06.002] Love what you heard? Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you! This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. ————————————— shoes for balance problems, exercises for vestibular disorders, living with vestibular migraine, vertigo, bppv, pppd, guidelines of physical activity, anxiety and depression, chronic dizziness, balance issues, anatomy of a shoe, toe box, rocker angle, sole firmness, cushioning, tread, heel bevel, heel drop

143. Strength & Resistance Training for Vestibular Disorders

This is my personal favorite topic, but probably your least favorite: strength training.  Before you run away, hear me out! Because whether you’re bed-bound, housebound, or just convinced your body can’t handle it right now, this episode is for you. I’m breaking down exactly WHY resistance and strength training isn’t just helpful for vestibular disorders—it’s essential.  YOU HAVE TO MOVE YOUR BODY TO MANAGE YOUR DIZZINESS From the dizzy-anxious-dizzy cycle to blood sugar regulation to better sleep to reduced inflammation, strength training touches virtually every struggle vestibular warriors face. I’m not letting anyone off the hook, but I am meeting you exactly where you are. Starting with 3 minutes? That counts.  Walking to the mailbox and back? That counts too.  Because the goal here is progress, not perfection. And you know I have the science to back every single word of it! In this episode, we’ll dig into: * Why strength training is non-negotiable for vestibular disorder management * How exercise helps break the dizzy-anxious-dizzy cycle * “In the moment” vs. “hangover” dizziness and how to adjust your approach * Why EDS, HSD, or MCAS makes building muscle even more critical * The truth about the fear of getting “bulky” * How to start exercising when you’re bedbound or couch-bound * What physical activity guidelines actually say, and where most people fall short * How functional movements like the deadlift directly support vestibular patients * How Vestibular Group Fit makes strength and resistance training accessible Whether you start with 3 minutes or 30, the most important thing is that you start. Because your vestibular system, your mood, your balance, and your future self are all counting on it. Links Mentioned: * Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit Free Resources: * ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n * ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd * ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership * ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit * ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor Work with Dr. Madison: * For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com * Otherwise, I’ll see ya in Vestibular Group Fit! Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/ Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit Citations: * Adriano Oliveira, Andressa Fidalgo, Paulo Farinatti, Walace Monteiro,Effects of high-intensity interval and continuous moderate aerobic training on fitness and health markers of older adults: A systematic review and meta-analysis,Archives of Gerontology and Geriatrics,Volume 124,2024,105451,ISSN 0167-4943,https://doi.org/10.1016/j.archger.2024.105451.(https://www.sciencedirect.com/science/article/pii/S0167494324001274) [https://doi.org/10.1016/j.archger.2024.105451.(https://www.sciencedirect.com/science/article/pii/S0167494324001274)] * Yu Y, Wang J, Xu J. Optimal dose and type of exercise to improve cognitive function in patients with mild cognitive impairment: a systematic review and network meta-analysis of RCTs. Front Psychiatry. 2024 Sep 12;15:1436499. doi: 10.3389/fpsyt.2024.1436499. PMID: 39328348; PMCID: PMC11424528. * Zhang Y, Zhou M, Yin Z, Zhuang W, Wang Y. Relationship between physical activities and mental health in older people: a bibliometric analysis. Front Psychiatry. 2024 Oct 21;15:1424745. doi: 10.3389/fpsyt.2024.1424745. PMID: 39497901; PMCID: PMC11532734. * Garcia Meneguci, C. A., Meneguci, J., Sasaki, J. E., Tribess, S., & Júnior, J. S. V. (2021). Physical activity, sedentary behavior and functionality in older adults: A cross-sectional path analysis. PloS one, 16(1), e0246275. https://doi.org/10.1371/journal.pone.0246275 [https://doi.org/10.1371/journal.pone.0246275] * Mennitti C, Farina G, Imperatore A, De Fonzo G, Gentile A, La Civita E, Carbone G, De Simone RR, Di Iorio MR, Tinto N, Frisso G, D’Argenio V, Lombardo B, Terracciano D, Crescioli C, Scudiero O. How Does Physical Activity Modulate Hormone Responses? Biomolecules. 2024 Nov 7;14(11):1418. doi: 10.3390/biom14111418. PMID: 39595594; PMCID: PMC11591795. * Beavers KM, Brinkley TE, Nicklas BJ. Effect of exercise training on chronic inflammation. Clin Chim Acta. 2010 Jun 3;411(11-12):785-93. doi: 10.1016/j.cca.2010.02.069. Epub 2010 Feb 25. PMID: 20188719; PMCID: PMC3629815.  * Chastin, S.F.M., Abaraogu, U., Bourgois, J.G. et al. Effects of Regular Physical Activity on the Immune System, Vaccination and Risk of Community-Acquired Infectious Disease in the General Population: Systematic Review and Meta-Analysis. Sports Med 51, 1673–1686 (2021). https://doi.org/10.1007/s40279-021-01466-1 [https://doi.org/10.1007/s40279-021-01466-1] * Hoffman GJ, Malani PN, Solway E, Kirch M, Singer DC, Kullgren JT. Changes in activity levels, physical functioning, and fall risk during the COVID-19 pandemic. J Am Geriatr Soc. 2022 Jan;70(1):49-59. doi: 10.1111/jgs.17477. Epub 2021 Sep 24. PMID: 34536288. * Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation. 2022 Aug 16;146(7):523-534. doi: 10.1161/CIRCULATIONAHA.121.058162. Epub 2022 Jul 25. PMID: 35876019; PMCID: PMC9378548. * Hupin D, Roche F, Gremeaux V, Chatard JC, Oriol M, Gaspoz JM, Barthélémy JC, Edouard P. Even a low-dose of moderate-to-vigorous physical activity reduces mortality by 22% in adults aged ≥60 years: a systematic review and meta-analysis. Br J Sports Med. 2015 Oct;49(19):1262-7. doi: 10.1136/bjsports-2014-094306. Epub 2015 Aug 3. PMID: 26238869. * Chandrasekaran B, Ganesan TB. Sedentarism and chronic disease risk in COVID 19 lockdown – a scoping review. Scott Med J. 2021 Feb;66(1):3-10. doi: 10.1177/0036933020946336. Epub 2020 Jul 27. PMID: 32718266; PMCID: PMC8685753. * Izquierdo M, Merchant RA, Morley JE, Anker SD, Aprahamian I, Arai H, Aubertin-Leheudre M, Bernabei R, Cadore EL, Cesari M, Chen LK, de Souto Barreto P, Duque G, Ferrucci L, Fielding RA, García-Hermoso A, Gutiérrez-Robledo LM, Harridge SDR, Kirk B, Kritchevsky S, Landi F, Lazarus N, Martin FC, Marzetti E, Pahor M, Ramírez-Vélez R, Rodriguez-Mañas L, Rolland Y, Ruiz JG, Theou O, Villareal DT, Waters DL, Won Won C, Woo J, Vellas B, Fiatarone Singh M. International Exercise Recommendations in Older Adults (ICFSR): Expert Consensus Guidelines. J Nutr Health Aging. 2021;25(7):824-853. doi: 10.1007/s12603-021-1665-8. PMID: 34409961; PMCID: PMC12369211. * Bunnell E, Stratton MT. The Impact of Functional Training on Balance and Vestibular Function: A Narrative Review. J Funct Morphol Kinesiol. 2024 Dec 3;9(4):251. doi: 10.3390/jfmk9040251. PMID: 39728235; PMCID: PMC11679947. * Caspersen CJ, Powell KE, Christenson GM. Physical activity, exercise, and physical fitness: definitions and distinctions for health-related research. Public Health Rep. 1985 Mar-Apr;100(2):126-31. PMID: 3920711; PMCID: PMC1424733. * Warner A, Vanicek N, Benson A, Myers T, Abt G. Agreement and relationship between measures of absolute and relative intensity during walking: A systematic review with meta-regression. PLoS One. 2022 Nov 3;17(11):e0277031. doi: 10.1371/journal.pone.0277031. PMID: 36327341; PMCID: PMC9632890. * “Metabolic Equivalent (MET): Pick the Best Exercise for Longevity.” Whyiexercise.com, www.whyiexercise.com/metabolic-equivalent.html. Love what you heard? Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you! This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. ————————————— strength and resistance training, exercises for vestibular disorders, living with vestibular migraine, guidelines of physical activity, anxiety and depression, chronic dizziness, couch bound, bed bound, dizzy-anxious-dizzy cycle, physical therapist

142. Vision Therapy and Prisms for Chronic Dizziness?

Vision therapy and prism lenses are so misunderstood. For starters, vision therapy isn’t about how clearly you can see.  It’s about how your eyes work together to send information to your brain and how your brain is actually using that information. And for a lot of people dealing with vestibular conditions or TBI, this is a game-changer that often gets overlooked. This is one of those topics that doesn’t get nearly enough attention in the vestibular space, and it’s time to change that! In this episode, we’ll dig into: * What vision therapy actually is and how it can help * How your eyes, brain, and vestibular system work together * The symptoms that could point to a vision therapy need * Why you might be struggling now even if you were fine before your vestibular condition * What to look for when finding a provider for vision therapy or prisms * The difference between vision therapy and prism lenses * A free screening tool to see if binocular vision dysfunction might be at play for you It can be tough to find the right treatments, but remember—if a treatment doesn’t work, you are not failing anything. It just wasn’t the right option for you. If you have questions about this or you want support as you explore vision therapy and prism lenses, join us in Vestibular Group Fit [https://thevertigodoctor.com/vestibular-group-fit] (use code GROUNDED)! (We have hours of interviews with specialists inside the membership.) Links Mentioned: * Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit Citations: * American Optometric Association. “Vision Therapy.” Aoa.org, 2023, www.aoa.org/practice/specialties/vision-therapy. * russ. “What Is Vision Therapy?” Optometrists.org, www.optometrists.org/vision-therapy/guide-to-vision-therapy/what-is-vision-therapy/. * “Binocular Vision Dysfunction Test | Vision Specialists.” NeuroVisual Medicine, 29 May 2025, vision-specialists.com/vision-health/testing-diagnostics/binocular-vision-dysfunction-test/. Accessed 25 Feb. 2026. Free Resources: * ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n * ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd * ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership * ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit * ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor Work with Dr. Madison: * For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com * Otherwise, I’ll see ya in Vestibular Group Fit! Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/ Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit Love what you heard? Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you! This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. ————————————— vision therapy, vision therapy and chronic dizziness, vision therapy and vertigo, vestibular group fit, living with vestibular migraine, optometrist, occupational therapist, prism lenses, chronic dizziness, Binocular Vision Dysfunction, therapy for vestibular disorders

141. Addressing the Concept of Migraine Food Triggers

Triggering. Controversial. Frustrating. Today, we’re talking about foods that trigger Vestibular Migraine. As a person who does not have a vestibular disorder, I’m confident I can give you an objective answer for this. For some, there are foods that always trigger a migraine attack. For others, there’s a bit of a gray zone—some foods that sometimes trigger a migraine attack. And still others may find that food isn’t a contributing factor to their threshold. Where do you fall and what’s your best course of action? Tune in! In this episode, we’ll dig into: * The truth about “trigger foods” and why the topic is so controversial * How the migraine threshold works & why food is often just the tipping point, not the cause * Histamine, inflammation, and why leftovers can hit differently than fresh food * What’s actually going on in the body when caffeine and alcohol are consumed * What CGRP is and why it matters for migraine treatment * Why trigger foods are wildly person-dependent * The vestibular-migraine overlap when it comes to food If you have questions about this or you want to start working on building a bigger bucket so you can start adding foods back into your diet, join us in Vestibular Group Fit [https://thevertigodoctor.com/vestibular-group-fit] (use code GROUNDED)! Related Episodes: * Why the “Heal Your Headache Diet” Should be Temporary: https://thevertigodoctor.com/podcast/135-heal-your-headache-diet-should-be-temporary/ [https://thevertigodoctor.com/podcast/135-heal-your-headache-diet-should-be-temporary/]  * Guide to CGRP Medications For Treating Migraine Disorder: https://thevertigodoctor.com/podcast/95-cgrp-medications-for-migraine/ [https://thevertigodoctor.com/podcast/95-cgrp-medications-for-migraine/]  Links Mentioned: * Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit * Study on diet and migraine * Tu YH, Chang CM, Yang CC, Tsai IJ, Chou YC, Yang CP. Dietary Patterns and Migraine: Insights and Impact. Nutrients. 2025 Feb 13;17(4):669. doi: 10.3390/nu17040669. PMID: 40004997; PMCID: PMC11858445. Free Resources: * ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n * ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd * ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership * ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit * ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor Work with Dr. Madison: * For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com * Otherwise, I’ll see ya in Vestibular Group Fit! Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/ Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit Love what you heard? Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you! This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. ————————————— migraine trigger foods, common migraine trigger foods, migraine headache trigger foods, vestibular group fit, living with vestibular migraine, migraine theory threshold, prodrome food craving, caffeine and migraine, alcohol and migraine, histamine intolerance, reduce inflammation

140. Bloodwork & Supplements to Help With Brain Fog

If you’re struggling with brain fog, you’re probably wondering what you can do about it. Today, I’m sharing some things that can help support your body in this season. Of course, talk with your doctor first. And, as with anything, start slow and work your way up. In this episode, we’ll dig into: * What causes brain fog and dizziness * Why having a “bigger bucket” can help with brain fog * Why it’s still important to address the underlying vestibular condition * What lab work and optimal ranges you’ll want to be aware of * How to manage attacks and flares I talked a lot about getting back to basics. If you’d like support to understand and implement the basics, join us in Vestibular Group Fit [https://thevertigodoctor.com/vestibular-group-fit] for guidance! (Use code GROUNDED at checkout) Related Episodes: * Detox Your Home: https://thevertigodoctor.com/podcast/88-detox-your-home-how-fragrances-and-harsh-chemicals-could-be-fueling-your-dizziness/ [https://thevertigodoctor.com/podcast/88-detox-your-home-how-fragrances-and-harsh-chemicals-could-be-fueling-your-dizziness/]  Links Mentioned: * Vestibular Group Fit (code GROUNDED at checkout for 15% off!): https://thevertigodoctor.com/vestibular-group-fit * Davies et al 2024 meta analysis: https://aspenjournals.onlinelibrary.wiley.com/doi/10.1002/jpen.2607 [https://aspenjournals.onlinelibrary.wiley.com/doi/10.1002/jpen.2607]  * Function Health Bloodwork (save $25): https://my.functionhealth.com/signup?code=MOAK11&_saasquatch=MOAK11&d=FHREF25 [https://my.functionhealth.com/signup?code=MOAK11&_saasquatch=MOAK11&d=FHREF25] * Optimal Lab Values Worksheet: https://thevertigodoctor.myflodesk.com/yt2ko79vaq [https://thevertigodoctor.myflodesk.com/yt2ko79vaq]  Free Resources: * ⁠The 4 Steps to Managing Vestibular Migraine: https://thevertigodoctor.myflodesk.com/cb5js0y78n * ⁠The PPPD Management Masterclass⁠: https://thevertigodoctor.myflodesk.com/new-pppd * ⁠What your Partner Should Know About Living with Dizziness⁠: https://thevertigodoctor.myflodesk.com/partnership * ⁠The FREE Mini VGFit Workout⁠: https://thevertigodoctor.myflodesk.com/minifit * ⁠The FREE POTS – safe Workouts⁠: https://thevertigodoctor.myflodesk.com/pots Connect with Dr. Madison (@TheVertigoDoctor): https://instagram.com/thevertigodoctor Work with Dr. Madison: * For 1:1 Vestibular Rehabilitation Therapy, email madison@thevertigodoctor.com * Otherwise, I’ll see ya in Vestibular Group Fit! Connect with Dr. Jenna (@dizzy.rehab.therapist): https://www.instagram.com/dizzy.rehab.therapist/ Learn about the Oak Method: http://thevertigodoctor.com/why-vestibular-group-fit Love what you heard? Consider leaving a review on your favorite podcast platform to help us reach more vestibular warriors like you! This podcast is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here. ————————————— dealing with brain fog, help for brain fog, things to help with brain fog, vestibular migraine brain fog, what causes brain fog and dizziness, vestibular disorders, vestibular group fit, living with vestibular migraine, bucket theory, migraine toolkit, balance blood sugar