#82 - When Nutrition Becomes the Injury: Understanding RED-S

#86 - What Have You Changed Your Mind About? With Rachel Eller

What happens when experienced coaches admit they’ve changed their minds? In this episode, I sit down with coach Rachel Eller for an honest conversation about fitness, coaching, pain, nutrition, and the beliefs we’ve had to rethink over the years. We discuss: * Why changing your mind is often a sign of growth * The problem with black-and-white fitness advice * Why “perfect form” isn’t always the goal * Fear, low back pain, and lifting with a rounded spine * Training for performance vs. training for appearance * Why calorie counting isn’t stupid * The importance of nuance in coaching, rehab, and health * How good coaches balance encouragement with honesty This episode is a deep dive into the realities of movement, health, and behavior change—and why becoming “less wrong” may be one of the most important skills in fitness and life. What Has Rachel Changed Her Mind About? #1) The longer I train (myself and others), the less I care how I look and more I care about *what I can do.* #2) I still don’t love cardio, but I now want (and think I ought) to do something to get my heart rate up besides lifting. #3) I’ve learned being more frank with a client is the loving and helpful thing to do. #4) Regardless of your goals (performance or appearance), nutrition matters more than you want it to. #5) The protein hype is a little overrated. But fiber/fruits and veggies can’t be exaggerated enough! #6) Steps per day (and daily walks) are underrated. #7) Most of the time to solve a nagging pain or small injury it’s simpler than you think, and you don’t need a fancy diagnosis. Just deload the movement, tweak form, be patient, and slowly rebuild tolerance. What has Chris changed his mind about? #1) If you don’t keep a neutral spine, you won’t necessarily get injured. Rounding your back isn’t necessarily bad for your spine.  #2) I don’t need to give patients advice. I don’t need to prescribe them a solution to their problems. I don’t know more than the patients, so I shouldn’t necessarily tell them what they need to do. If they don’t follow my prescription, they are non-compliant. If they don’t follow my prescription, they are unmotivated to improve. #3) Routine chiropractic adjustments don’t improve health and prevent pain by correcting misalignments. #4) Alkaline water isn’t important for health. #5) Annual blood tests aren’t necessary for everyone, especially without a qualified healthcare provider. Taking supplements based on bloodwork won’t necessarily improve your health and prevent health issues. #6) Calorie counting isn’t stupid. Eating “clean” isn’t necessarily going to change your life. #7) Sitting isn’t necessarily the new smoking. “Bad posture” isn’t a real thing. Chapters 00:00 The Power of Change: Can People Really Change? 03:03 Personal Growth Through Change: Mindset Shifts 06:07 Training for Health vs. Aesthetics: A Paradigm Shift 09:01 The Nuances of Training: Individual Goals Matter 11:49 Rethinking Movement: The Role of a Rounded Back 15:01 Coaching for Individual Needs: The Importance of Nuance 18:03 The Balance of Motivation and Technique in Training 31:43 The Importance of Frank Coaching 45:23 Nuances of Calorie Counting and Clean Eating Where to find Rachel Eller: Instagram: @rach.l.fit [https://www.instagram.com/rach.l.fit/] Where to find Chris Netley: BuildBeyondHealth.com [https://www.buildbeyondhealth.com/] Instagram: @BuildBeyondHealth [https://www.instagram.com/buildbeyondhealth/] YouTube: @chrisnetleyDC [https://www.youtube.com/channel/UCnFLtw9Qix_OjECuFopE4Dg] X (formerly Twitter): @chrisnetleyDC [https://twitter.com/chrisnetleydc]  Facebook: Build Beyond Health, PLLC [https://www.facebook.com/profile.php?id=61576548713179]

#85 - Honor the Giver by Taking Care of the Gift | Can You Be Spiritually Healthy but Physically Unhealthy?

What does it really mean to be healthy? In this episode of the Build Beyond Podcast, Chris explores the relationship between physical health, spiritual health, gratitude, and personal responsibility. Drawing from his experiences as a healthcare provider and his ongoing faith journey, Chris reflects on questions that many people avoid asking themselves: Can you be spiritually healthy but physically unhealthy? Are we honoring the gift of the human body? Where is the line between legitimate limitations and excuses? This episode dives into faith, fitness, chronic disease, joy, suffering, stewardship, and the tension between worshipping the body versus neglecting it entirely. Chris also discusses how physical health may allow us to better serve others, fulfill our purpose, and continue doing good work for longer. A thoughtful and vulnerable conversation about health, meaning, and what it means to reach your full potential. Chapters 00:00 Faith and Healthcare: A Personal Journey 03:45 Defining Health: Physical vs. Spiritual 06:22 The Interconnection of Health and Spirituality 14:32 Joy as a Measure of Spiritual Health 20:46 Maintaining Balance: Adapting and Self-Managing 27:48 The Body's Role in Spiritual and Physical Health 41:18 Honoring the Gift: Taking Care of Our Bodies Where to find Chris Netley: BuildBeyondHealth.com [https://www.buildbeyondhealth.com/] Instagram: @BuildBeyondHealth [https://www.instagram.com/buildbeyondhealth/] YouTube: @chrisnetleyDC [https://www.youtube.com/channel/UCnFLtw9Qix_OjECuFopE4Dg] X (formerly Twitter): @chrisnetleyDC [https://twitter.com/chrisnetleydc]  Facebook: Build Beyond Health, PLLC [https://www.facebook.com/profile.php?id=61576548713179]

#84 - Why Smart, Driven Women Stay Stuck in Pain (And It’s Not What You Think)

You’re successful, disciplined, and used to getting results—so why does your body feel like the one thing you can’t figure out? If you’ve been dealing with pain, modifying workouts, or trying everything without real progress, this episode is for you. I break down why smart, driven women stay stuck in pain—and why it’s not your fault. More importantly, I’ll show you what actually needs to change so you can get back to doing what you love without constantly second-guessing your body. You don’t need to try harder. You need a better plan. Chapters 00:00 Introduction to the Struggles of Active Women 01:26 Understanding the Disconnect: Effort vs. Results 06:27 The Importance of Building a Plan 09:19 Challenges of the Healthcare System 13:03 Rebuilding Trust in Your Body 16:37 Creating a Personalized Strategy for Success Where to find Chris Netley: BuildBeyondHealth.com [https://www.buildbeyondhealth.com/] Instagram: @BuildBeyondHealth [https://www.instagram.com/buildbeyondhealth/] YouTube: @chrisnetleyDC [https://www.youtube.com/channel/UCnFLtw9Qix_OjECuFopE4Dg] X (formerly Twitter): @chrisnetleyDC [https://twitter.com/chrisnetleydc]  Facebook: Build Beyond Health, PLLC [https://www.facebook.com/profile.php?id=61576548713179]

#83 - How to Build Confidence When You Don’t Trust Yourself

Most people don’t struggle because they lack time or information—they struggle because they lack confidence. In this episode of the Build Beyond Podcast, Chris breaks down one of the biggest barriers to change: the belief that you can actually follow through. You’ll learn the difference between knowing something is possible and believing it’s possible for you—and why that gap keeps so many people stuck. Chris walks you through a simple, practical exercise to help you build confidence, identify obstacles before they show up, and take meaningful first steps toward your goals. Whether you’re dealing with pain, trying to get back into a routine, or looking to level up your health and performance, this episode gives you a clear framework to move forward. If you’ve ever said “I know what I should be doing, but I’m just not doing it,” this one is for you. Chapters 00:00 Introduction to Overcoming Roadblocks 03:13 The Importance of Time Management 05:23 Building Confidence for Change 08:57 Self-Efficacy and Its Role in Change 15:13 Practical Exercises for Confidence Building Where to find Chris Netley: BuildBeyondHealth.com [https://www.buildbeyondhealth.com/] Instagram: @BuildBeyondHealth [https://www.instagram.com/buildbeyondhealth/] YouTube: @chrisnetleyDC [https://www.youtube.com/channel/UCnFLtw9Qix_OjECuFopE4Dg] X (formerly Twitter): @chrisnetleyDC [https://twitter.com/chrisnetleydc]  Facebook: Build Beyond Health, PLLC [https://www.facebook.com/profile.php?id=61576548713179]

#82 - When Nutrition Becomes the Injury: Understanding RED-S

Most people don’t expect questions about nutrition or menstrual cycles when they come in for elbow or wrist pain—but there’s a reason they matter. In this episode, Dr. Chris breaks down Relative Energy Deficiency in Sport (RED-S) and why it’s one of the most overlooked causes of chronic pain, poor recovery, and recurring injuries—especially in active women and former athletes. You’ll learn how under-fueling impacts recovery, hormones, and bone health… and why training harder isn’t always the answer. Chris also shares how to recognize the warning signs and what it takes to build the right healthcare team to address the root problem—not just the symptoms. If you’ve been dealing with nagging injuries or feel like your body just isn’t bouncing back the way it should, this episode will change how you think about performance, recovery, and long-term health. Chapters 00:00 Introduction to Women's Health in Sports 01:00 Understanding Relative Energy Deficit Syndrome (REDS) 04:06 The Importance of Nutrition and Recovery 08:56 Addressing Health Beyond Performance Where to find Chris Netley: BuildBeyondHealth.com [https://www.buildbeyondhealth.com/] Instagram: @BuildBeyondHealth [https://www.instagram.com/buildbeyondhealth/] YouTube: @chrisnetleyDC [https://www.youtube.com/channel/UCnFLtw9Qix_OjECuFopE4Dg] X (formerly Twitter): @chrisnetleyDC [https://twitter.com/chrisnetleydc]  Facebook: Build Beyond Health, PLLC [https://www.facebook.com/profile.php?id=61576548713179]