66 episodes

Move Daily Health Coaches Freyja Spence and Dain Wallis host healthcare practitioners from around the globe. You will hear from a wide array of health and wellness professionals as they discuss their respective approaches for achieving and maintaining true health. Through shared content and experience, Freyja and Dain strive to empower you with the skills and habits for health and longevity.

Move Daily Health Podcast Freyja Spence and Dain Wallis

    • Health & Fitness
    • 5.0 • 13 Ratings

Move Daily Health Coaches Freyja Spence and Dain Wallis host healthcare practitioners from around the globe. You will hear from a wide array of health and wellness professionals as they discuss their respective approaches for achieving and maintaining true health. Through shared content and experience, Freyja and Dain strive to empower you with the skills and habits for health and longevity.

    Move Daily Health Podcast S3E4: How to Determine Resistance and Aerobic Training Needs

    Move Daily Health Podcast S3E4: How to Determine Resistance and Aerobic Training Needs

    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!

    • 59 min
    Move Daily Health Podcast S3E3: 2023 Health Research Updates

    Move Daily Health Podcast S3E3: 2023 Health Research Updates

    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...

    • 49 min
    Mode Daily Health Podcast S3E2: How Do You Define Aging, Longevity & Health Span?

    Mode Daily Health Podcast S3E2: How Do You Define Aging, Longevity & Health Span?

    This episode takes a look at the conflicting message around aging as a natural process versus aging as a disease. We dive into the beliefs that drive behaviour based on the interpretation of aging and the anti-aging industry. Tune in to learn what you can do to self-assess quality of life longevity factors, and how to avoid the fear-driven messaging around the anti-aging supplement industry.



















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









    https://youtu.be/1S8LrCHc0Ts









    Show Notes







    0:00 Intro







    0:48 Defining Aging vs Anti-Aging







    4:00 The history of anti-aging







    10:00 The billion dollar industry of anti-aging







    18:00 The fear that drives sales







    20:00 How our choices and perspectives on aging influence outcomes







    27:45 Embracing potential while processing change in capacity or function







    30:00 What we know promotes successful biological aging







    35:00 Self-assessing factors correlated to quality of life and longevity







    37:17 Walking Speed and aging: 6 Minute Walk test Calculator







    41:40 Grip Strength and aging







    44:55 Ground to standing, balance, mobility and aging







    48:00 Sit to Stand or 5X Sit to Stand Test and aging: CDC's 30 second chair test instructions and norms.







    53:00 – Episode recap







    Recommended Reading & Listening









    https://www.movewelldaily.com/move-daily-health-podcast-s2e03-how-to-change-your-stimulus-to-change-your-life/











    https://www.movewelldaily.com/move-daily-health-podcast-s2e07-how-to-age-well/











    https://www.movewelldaily.com/move-daily-health-podcast-36-muscle-centric-medicine/











    https://www.movewelldaily.com/pain-101/











    https://www.movewelldaily.com/diagnosis-high-cholesterol-now-what/









    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!

    • 56 min
    Move Daily Health Podcast Pillars of Health

    Move Daily Health Podcast Pillars of Health

    We are kicking off our third season with a check-up on the Move Daily health pillars: Movement, Nutrition, Self, Community, and Stillness.



















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









    https://youtu.be/gpeznlSjp0o









    Show Notes







    Intro to Season 3







    1:30 Movement is an expectation of your organism







    23:00 Nutrition is only partially about the food itself







    42:00 A sense of self helps navigate change and choices







    52:30 Community can start with a smile







    1:05 Stillness is not just sleep







    1:15 – Episode recap







    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-s2e06-how-to-prevent-smart-goals-from-being-stupid/











    https://www.movewelldaily.com/move-daily-health-podcast-s2e08-how-to-navigate-health-fitness-claims/











    https://www.movewelldaily.com/pillars-of-health/











    https://www.movewelldaily.com/rethinking-weight-loss/









    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!

    • 1 hr 16 min
    Move Daily Health Podcast - 2022 Health Insights with Fréyja & Dain

    Move Daily Health Podcast - 2022 Health Insights with Fréyja & Dain

    Are you a victim of your own confirmation bias? Do you tend to live in extremes? Will a weight loss transformation make you happy in the New Year?







    In today’s special year-end episode Fréyja and Dain sit down to discuss health insights from the past year. Tune-in to the audio here or catch the video on Youtube or Vimeo!











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









    https://www.youtube.com/watch?v=zwnpfa31wWc









    Show Notes







    1:30 – We dig into the concept of confirmation bias and how it shapes our mindset and outcomes.







    4:20 – Do you drink enough water? Do you even need to drink water?







    8:40 – The impact of the pandemic on confirmation bias and polarity







    11:30 – We circle back to the topic of expertise and how to identify a true expert vs. someone who just "does their own research"







    17:30 – Does drinking milk resolve low back pain?







    20:30 - We discuss the topic polarity, how we're becoming more polarized as a society, and how living in extremes becomes a detriment to health







    28:00 – New Years Resolutions and giving up sugar/alcohol/carbs/etc for 30-days: Remember your why. Consider starting small for success.







    32:00 - Myth-busting time: Is cardio useless unless you do it for 60 minutes straight?







    36:30 - Remember mental contrasting? We talk about how to make goals realistic and easier to achieve.







    39:00 - Will weight loss make you happy? Or will weight loss be more achievable if you focus on being happy?







    42:45 - How to survive winter from a body-care perspective #movedaily







    45:10 - We talk about the importance of practice, especially when it comes to sleep (if you identify as a "bad sleeper" please tune in here)







    49:00 - Go the f*ck to sleep!... but for adults. We talk about how to train yourself to get better sleep.







    55:45 - The importance of setting realistic expectations; the easiest way to avoid let-down and stay happy!







    57:40 – Book recommendations:









    * The Happiness Advantage, by Shawn Achor







    * Widen the Window by Elizabeth A. Stanley







    * The Nocturnal Brain, Nightmares Neuroscience and the Secret World of Sleep, by Guy Leschziner









    1:01:00 – Episode recap







    Recommended Reading & Listening









    https://www.movewelldaily.com/move-daily-health-podcast-025-pillars-of-health/











    https://www.movewelldaily.com/move-daily-health-podcast-s2e06-how-to-prevent-smart-goals-from-being-stupid/











    https://www.movewelldaily.com/move-daily-health-podcast-s2e08-how-to-navigate-health-fitness-claims/











    https://www.movewelldaily.com/pillars-of-health/











    https://www.movewelldaily.com/rethinking-weight-loss/









    Connect with Move Daily

    • 1 hr 2 min
    Move Daily Health Podcast s2e09- How to Define your “Normal” for Health

    Move Daily Health Podcast s2e09- How to Define your “Normal” for Health

    Are you healthy? How do you define health? Could your "normal" be leading to a decline in health?







    In today’s episode Fréyja and Dain sit down to discuss how "normal" can often create problems. From body weight and nutrition to sleep and physical activity, tune-in to the audio here or catch the video on Youtube or Vimeo!











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









    https://www.youtube.com/watch?v=0g6NxooEXMg









    Show Notes







    0:00 – What do we mean by Define your “Normal” for health?







    4:00 – Body weight & BMI and the value of muscle







    15:00 – Cardiovascular health, blood pressure, breathing rate and managing stress







    32:00 – Nutrition, convenience, and the myth of busyness







    41:20 – Physical activity and movement (hint: it’s not just about calories)







    48:00 – Sleep; what is well-rested? How much sleep do you need?







    55:30 – Book recommendations:







    * Primate Change by Vybarr Cregan-Reid* Pandora’s Lunchbox by Melanie Warner







    Recommended Reading & Listening









    https://www.movewelldaily.com/move-daily-health-podcast-s2e05-how-health-generalizations-harm/











    https://www.movewelldaily.com/rethinking-weight-loss/









    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!

    • 56 min

Customer Reviews

5.0 out of 5
13 Ratings

13 Ratings

Eb775 ,

Educational, insightful and refreshing

In a world with so many health or fitness podcasts, Move Daily truly stands out with its quality guests, thoughtful questions and incredibly knowledgeable hosts.

MMJS22 ,

So many great takeaways!

Freyja and Dain are incredibly smart and engaging. Every episode of this podcast is overflowing with useful information presented in a way that everyone can comprehend and apply to their lives. If you are at all interested in optimizing your health, check it out ASAP!

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