Move Daily Health Podcast Freyja Spence and Dain Wallis

It is with great pleasure that we welcome Stuart Phillips, PhD, back to the podcast! He last joined us to discuss protein intake and aging but today's podcast takes a look at the many other facets of his labs' ongoing research in long-term health, the menstrual cycle, and more. We take a deeper dive into what it means to focus on Health Span vs longevity, the need for movement in light of increased use of weight loss drugs, and the need to retain strength and power with aging.











If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/a9lxhm6vTzo









Show Notes







0:00 Intro







2:00 Where his lab's research is growing: Aging, Longevity, and Health Span







4:40 Sarcopenia and the importance of retaining muscle mass and function







10:16 How recovery changes with age







11:50 Catabolic crisis: How disuse leads to dramatic decline in Health Span







12:50 The importance of strength, resistance training, cardiorespiratory fitness, and power for long-term health and the aging body







18:38 Why power matters, no matter your age







20:30 Aging processes: It's not just one thing







27:14 Aging and long-term health is a nuanced process







29:40 Weight loss drugs and the need to preserve muscle and bone mass







38:47 Research and insights on the menstrual cycle







47:10 Knowledge dissemination







54:30 Wrap up















Recommended Reading & Listening







https://www.instagram.com/mackinprof/?hl=en









https://mira.mcmaster.ca/our-faculty/stuart-phillips











https://www.movewelldaily.com/move-daily-health-podcast-episode-012-protein-dr-stuart-phillips











https://www.movewelldaily.com/mode-daily-health-podcast-s3e2-longevity-aging-health-span











https://www.movewelldaily.com/move-daily-health-podcast-s3e4-how-to-determine-resistance-and-aerobic-training-needs









Connect with Move Daily









https://www.movewelldaily.com/movement-and-nutrition-coaching











https://www.movewelldaily.com/contact-us









If you enjoyed our conversation and would like to hear more:







Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube







We would also appreciate a review!

It is very easy to find supplement "stacks", pricey products, and rigid dietary or exercise regimes sold under the guise of being crucial to health. The simplest things are often the truest and achieving sleep, improving foot health, resolving tension associated with desk work, as well as figuring out meal or exercise timing should not come at a high cost or a supplement subscription. Tune in as we discuss the small things you can do to hone, not hack, your health.











If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/i3X3eNQ01LQ









Show Notes







0:00 Intro







1:21 Injuries and their final straw moment







2:17 Sleep: optimal positioning, sleep hygiene and habits that promote sleep







9:27 What you do not need to do for sleep: sleep trackers and supplement stacks







15:34 Footwear: do you need to go barefoot or do you need maximal support?







18:26 Foot and ankle care: helping your knees, hips, low back and reducing risk of falls







20:28 Safely making shoe changes







25:00 What you do not need for your foot health and what to watch for when getting your feet or gait assessed.







29:25 Time spent sitting and step counts: is sitting really all that bad?







35:00 Meal timing and exercise timing: what is "right"?







Wrap up







Recommended Reading & Listening









https://www.movewelldaily.com/health-habits











https://www.movewelldaily.com/guide-to-better-sleep











https://www.movewelldaily.com/does-intermittent-fasting-work











https://www.movewelldaily.com/circadian-rhythms











https://www.movewelldaily.com/nutrition-beliefs









Connect with Move Daily









https://www.movewelldaily.com/movement-and-nutrition-coaching











https://www.movewelldaily.com/contact-us









If you enjoyed our conversation and would like to hear more:







Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube







We would also appreciate a review!







Thank you and stay tuned for the next episode!









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In this episode we discuss how to recover from sickness, soreness from exercise, injury, hEDS and HSD flares, and jet lag. Knowing how to recover can help reduce prolonged discomfort, lethargy and increase your confidence on the choices you need to make regarding food, exercise, sleep, and more.











If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/WKk8YnBLa88









Show Notes







0:00 Intro







1:09 How to recover from sickness: do you need to starve a fever? Do supplements work to expedite recovery?







8:10 How to recover from sickness: when exercise can help.







14:40: How to recover from sickness: when more rest makes things worse and deconditioning.







16:30 How to recover from delayed onset muscle soreness (DOMS).







26:12 How to recover from soreness: effectiveness and necessity of stretching.







29:06 How to recover from soreness: how nutrition plays a role.







33:15 How to recover from soreness: how sleep plays a role.







36:00 Stretching for hEDS and HSD







41:38 How to recover from injuries: what to do and not to do.







49:00 How to recover from injuries: the only people who can consider pushing through as a viable option.







52:40 How to recover from flares with hEDS and HSD. See also the article on flares linked in below.







1:01 How to recover from travel related jet lag and social jet lag







Wrap up







Recommended Reading & Listening









https://www.movewelldaily.com/managing-heds-hsd-flares/











https://www.movewelldaily.com/guide-to-better-sleep/











https://www.movewelldaily.com/move-daily-health-podcast-27-science-of-health-performance-dr-marc-bubbs/











https://www.movewelldaily.com/move-daily-health-podcast-020-overcoming-insomnia/











https://www.movewelldaily.com/product/protein-serving-sheet/









Connect with Move Daily









https://www.movewelldaily.com/movement-and-nutrition-coaching/











https://www.movewelldaily.com/contact-us/









If you enjoyed our conversation and would like to hear more:







Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube







We would also appreciate a review!







Thank you and stay tuned for the next episode!









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We had the pleasure of speaking with Lara Bloom, President and CEO of The Ehlers-Danlos Society. Lara raises global awareness of rare, chronic and invisible diseases, specialising in the Ehlers-Danlos syndromes, hypermobility spectrum disorders (HSD) and related disorders. Tune in to hear Lara's insights on the people, projects, and global effort behind increased awareness and advocacy for those living with hEDS, HSD, and related disorders.











If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/1SP2garPglg









Show Notes







0:00 Introduction







1:30 Lara speaks to the 14 years she has spent working in this field and how the awareness and understanding about hEDS and HSD has evolved







6:59 How The Ehlers-Danlos Society created opportunity and accessibility during the pandemic







11:15 The role of the "patient" expert, client-centred care, verbiage and validation







16:00 How diagnosis and management for hEDS and HSD in the US, UK, and elsewhere varies







21:00 Personal experience can be a spark for change while not being the driver longterm







22:41 How The Ehlers-Danlos Society team is driven and motivated to keep going







25:00 The benefits and innovation that comes from being online and in-person when raising awareness







28:30 Pediatric guidelines on hypermobility spectrum disorders







31:00 Exciting new and upcoming projects with The Ehlers-Danlos Society







35:42 How to get involved in research if you have hEDS or HSD















Recommended Reading & Listening









https://www.ehlers-danlos.com/eds-global-registry/









Lara Bloom's Wesbite







The Ehlers-Danlos Society Website







The EDS ECHO program









https://www.movewelldaily.com/ehlers-danlos-syndrome-eds/











https://www.movewelldaily.com/after-diagnosis-heds-and-hsd/











https://www.movewelldaily.com/managing-heds-hsd-flares/









Connect with Move Daily









https://www.movewelldaily.com/movement-and-nutrition-coaching/











https://www.movewelldaily.com/contact-us/









If you enjoyed our conversation and would like to hear more:







Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or a href="https://www.youtube.

In this episode we discuss the guidelines around resistance and aerobic training from government bodies and the dramatically different recommendations from strength and endurance industries. We touch on the need for individualized interpretations of both strength and aerobic exercise recommendations, how to interject variability, and that a change in approach can be excellent for recovery and injury or burnout prevention.











If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/nCglNFi6cOY









Show Notes







0:00 Introduction1:15 Exercise guidelines5:15 Cardiovascular health and aerobic activity recommendations19:30 Minimum effective dose23:51 The aerobic and endurance industry26:45 Apply your personal context to the guidelines and adding variability34:00 Injuries and recovery44:00 Exercise dose and changing routine50:15 Weight management53:00 Change is good







Recommended Reading & Listening









https://www.movewelldaily.com/move-daily-health-podcast-s2e02-how-to-listen-to-your-body/











https://www.movewelldaily.com/move-daily-health-podcast-28-hiit-exercise-martin-gibala/











https://www.movewelldaily.com/move-daily-health-podcast-33-making-health-habits-stick-dr-mary-jung/











https://www.movewelldaily.com/find-a-great-personal-trainer/











https://www.movewelldaily.com/why-movement-matters/









Connect with Move Daily









https://www.movewelldaily.com/movement-and-nutrition-coaching/











https://www.movewelldaily.com/contact-us/









If you enjoyed our conversation and would like to hear more:







Please subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube







We would also appreciate a review!







Thank you and stay tuned for the next episode!









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This episode takes a look some health research highlights from the past calendar year. The topics include protein consumption, hypertrophy training, the menstrual cycle's impact on food and exercise, sleep regularity versus duration, and more!



















If you don't want to miss an episode, subscribe to The Move Daily Health Podcast on Stitcher, iTunes, or YouTube









https://youtu.be/NoHuaV6Wl1E









Show Notes







0:00 Intro







1:25 Hypertrophy: An updated understanding of ideal repetition ranges







The influence of resistance exercise training prescription variables on skeletal muscle mass, strength, and physical function in health adults: An umbrella review







6:00 Menstrual Cycles: An updated look at human-derived data







Menstrual cycle hormones and oral contraceptives: a multimethod systems physiology-based review of their impact on key aspects of female physiology







15:08 Protein Consumption: An updated look at our ability to absorb protein after a workout.







The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans







18:57 Wim Hof Method: Updated research insights into the method on the general population







Does Wim Hof Method improve breathing economy during exercise?







The effectiveness of the Wim Hof method on cardiac autonomic function, blood pressure, arterial compliance, and different psychological parameters







The effects of Wim Hof Method breathing on Heart Rate Variability and Affect states: 3049







29:10 Sleep: Updated research on whether duration or regularity is more important and predictive of all cause mortality







Sleep regularity is a stronger predictor of mortality risk than sleep duration: A prospective cohort study







34:00 Step count and walking speed: Updates on what speeds and step counts actually matter for all cause mortality and cardiovascular disease risk







Relationship of Daily Step Counts to All-Cause Mortality and Cardiovascular Events







41:12 Notable mention: Saturated fat







Saturday fat, the estimated absolute risk and certainty of risk for morta...