Bodyholic with Di | Your Health and Fitness Beyond Myths

Di Katz Shachar, MPH
  • 5.0 (1)
  • FITNESS
  • UPDATED WEEKLY

Bodyholic with Di: Debunking Health & Weight Loss Myths for Sustainable Results Tired of navigating the overwhelming and often misleading world of health and fitness on social media? Welcome to Bodyholic with Di, the authoritative podcast that meticulously dissects popular health myths, weight loss fads, and nutrition misinformation. Hosted by Di, a health and fitness entrepreneur, public health expert, and author of 'Rip It Up For Good,' this podcast delivers science-backed strategies for sustainable weight loss, holistic health, and long-term wellness. Each episode provides actionable insights and evidence-based guidance to help you achieve your fitness goals, optimize your nutrition, and transform your body and mind. We cut through the noise, offering clear, concise, and trustworthy information to empower you on your journey to a healthier, more vibrant life. Whether you're looking for fat loss strategies, muscle gain tips, metabolism insights, debunked diet trends, or simply to improve your overall well-being, 'Bodyholic with Di' is your essential resource for real results without the hype.  Subscribe now to uncover the truth about health, fitness, and building a truly sustainable lifestyle.

  1. 21H AGO

    Build A Healthier Life By Starting Absurdly Small And Staying Consistent

    Text Di We lay out a simple, research-backed system for lasting habit change built on absurdly small actions, smart anchors, and environments that make good choices easy. We reframe setbacks as data, plan for the messy middle, and argue for autonomous accountability that you own. • absurdly small, consistent actions for easy wins • anchoring new habits to existing routines • brain predictability and automaticity through cues • environment design that removes willpower • celebration of micro wins to reinforce behavior • visible tracking to build momentum and identity • preparing for the messy middle and reset days • reframing setbacks as useful data • autonomous accountability and ownership of health Please won't you share it with someone you love, someone you care about. And if you hit subscribe, if you rate us five stars, that's gonna help us reach more people and hopefully better their lives as well Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    44 min

  2. DEC 9

    How to Trigger Endorphins, Sharpen Insulin Sensitivity, And Build A Reserve For Healthy Aging

    Text Di The story of training changes when you see it through hormones, not hype. We dig into how movement sparks endorphins in the first 10 to 15 minutes, why that steady release lifts mood and raises pain tolerance, and how those early minutes are the doorway to more productive workouts. From there, we connect cardio and strength to improved insulin sensitivity so your muscles and brain actually use fuel better—think cleaner energy, sharper focus, and faster repair. Then we zoom in on growth hormone, the powerful builder that tends to surge about 20 minutes into intense effort. You’ll recognize the moment when everything clicks and you can push harder. That peak doesn’t last forever, so we talk about sweet-spot session lengths—often around 45 minutes for hard strength days or up to 60 for moderate work—to avoid sliding into fatigue with fewer gains. It’s a smarter way to train: finish strong, recover well, and come back ready. All of this matters even more after 40, especially for women navigating declines in muscle and bone density. We share how to “bank” strength and bone earlier in life and how consistent training later improves metabolic health, cognitive resilience, and sleep quality. If you’ve been telling yourself you’re too tired or too old, this is your nudge: start small, ride the endorphin lift, and build a routine your brain will crave. Subscribe, share this with a friend who needs proof that workouts are a longevity ticket, and leave a review to help more people find the show. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    19 min

  3. NOV 25

    The Science-Backed Daily Habits That Actually Improve Your Health

    Text Di In this powerful Season 1 opener of Bodyholic with Di, we break down the 5 daily habits that are proven by science to improve your health — no matter your age, fitness level, or lifestyle. These aren’t trends, fads, or hacks. These are the habits that research repeatedly shows will make your body stronger, your mind clearer, and your energy more stable. You’ll learn: – Why 1–2 minutes of daily movement can dramatically reduce disease risk – The truth about social connection and your immune system – How sleep regularity predicts longevity – The simplest way to build a nutrient-dense, sustainable diet – Why micro-mindfulness improves stress, mood, and emotional resilience This episode is your blueprint for better health — backed by research and made simple, clear, and doable. No overwhelm. No perfection. Just habits that actually work. Perfect for: → Anyone looking to build healthier routines → Busy women over 40 → Anyone who wants the science without the nonsense → Listeners who love practical, quick health guidance Take the first step today — your strongest, healthiest chapter starts here. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    33 min
  4. GLP-1 Effect: What Happens to Your Habits, Hunger, and Health?

    AUG 26

    GLP-1 Effect: What Happens to Your Habits, Hunger, and Health?

    Text Di Join me as I host Dr. Christle Guevarra, DO, MS, CAQSM   Dr. Guevarra holds a Master of Science in Chemistry from the University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Christle completed her Family Medicine residency at Crozer Health in Pennsylvania, where she was recognized as "Resident of the Year." She further specialized by completing a Sports Medicine fellowship at the University of Nevada, Las Vegas.   Currently, she maintains a private telemedicine medical practice, co-authored the book Bodybuilding Anatomy, and serves as the Production Manager for the Renaissance Periodization YouTube channel. As a strong advocate for the principle that "Exercise is Medicine," Christle firmly believes in practicing what she preaches. A former competitive powerlifter, she now enjoys lifting and training in Brazilian Jiu-Jitsu. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    49 min
  5. Dom Clegg on Mental Training, Self-Talk, and What Really Matters

    AUG 12

    Dom Clegg on Mental Training, Self-Talk, and What Really Matters

    Text Di Controlling the Controllables with Coach Dom Clegg In this episode, I sit down with Coach Dom Clegg — performance coach, mindset mentor, and founder of A1PHA Pack — to dive into the powerful idea of controlling the controllables. From the locker room to life’s toughest moments, Dom brings a wealth of experience in high-performance coaching that goes far beyond sports. His mindset tools are rooted in discipline, emotional regulation, and strategic self-talk — and they’re exactly what so many of us need when the world feels out of our hands. Whether you're facing a challenging season, trying to build resilience, or just want practical tools to reset your focus, Dom’s approach will give you the clarity to act — not just react. Expect real talk about: How to filter out distractions and focus on what you can controlTurning pressure into performanceThe power of identity and routineAnd how sports psychology can make you mentally tougher in every area of lifeConnect with Dom:  Instagram: @coachdomclegg Website: www.a1phapack.com Email: coachclegg@a1phapack.com Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    51 min
  6. Optimizing Body Composition After 35: A Conversation with Virginia Kinkel

    JUN 2

    Optimizing Body Composition After 35: A Conversation with Virginia Kinkel

    Text Di The aging process begins earlier than most women realize. Around 35, subtle shifts in hormones start affecting everything from energy levels to how and where your body stores fat. Yet few women understand why their trusted fitness and nutrition approaches suddenly stop working. Virginia Kinkel returns to the Bodyholic podcast to unpack this critical transition period and offer science-backed strategies for women navigating the complex terrain of midlife fitness. She reveals why the conventional wisdom of "eat less, do more cardio" not only fails women over 35 but can actually accelerate the very problems they're trying to solve. At the heart of this conversation is an urgent message: strength training isn't just beneficial for women over 35—it's essential preventative medicine. Virginia explains the physiological changes driving sarcopenia (age-related muscle loss) and how properly challenging your muscles through resistance training directly counteracts this process. You'll discover why mobility preservation becomes increasingly vital and how seemingly simple abilities like getting up from the floor determine independence as we age. The discussion introduces Virginia's "Triangle Theory"—a sustainable framework balancing exercise, nutrition, and lifestyle factors. She offers practical guidance on what constitutes true strength training (hint: it's not what many women think), why protein and complex carbohydrates become more critical after 35, and how daily movement patterns matter more than isolated workout sessions. Whether you're already experiencing these changes or want to prepare for the decades ahead, this episode provides a refreshingly honest look at female physiology without shame or empty promises. It's about working with your changing body rather than against it—a perspective that transforms the conversation around aging from dread to empowerment. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    59 min

  7. MAY 29

    Cold Water Immersion: Recovery Tool or Progress Killer?

    Text Di The fitness world is awash with recovery methods promising miraculous results, but what does science actually tell us about cold water immersion? This deep-dive episode cuts through anecdotal claims to reveal compelling evidence about ice baths and their effects on your training outcomes. Dr. Brad Schoenfeld's groundbreaking meta-analysis takes center stage as we examine how post-exercise cooling impacts muscle growth when combined with resistance training. The findings are eye-opening: cold water immersion appears to diminish key cellular pathways essential for hypertrophy, including mTOR-C1 signaling, ribosome biogenesis, and satellite cell activity. This isn't just theoretical—it's a fundamental biological explanation for why that refreshing ice bath might be sabotaging your muscle-building efforts. We then explore brand new research from 2025 investigating how cold water immersion affects acute recovery and next-day performance. The results reveal a nuanced picture: while CWI shows mixed effects on specific neuromuscular markers, it ultimately doesn't enhance overall recovery or subsequent performance 24 hours later. This challenges conventional wisdom and forces us to reconsider when ice baths might be appropriate. The episode culminates with practical applications drawn from these scientific insights. For those prioritizing muscle growth, the evidence suggests avoiding cold water immersion immediately after resistance training. However, athletes requiring rapid recovery between same-day performances might still benefit from CWI's effects on perceived fatigue. The key takeaway? Recovery isn't one-size-fits-all—it must align with your primary training goals. Subscribe to Bodyholic for more evidence-based insights that help you make smarter fitness decisions and build a body you love, based on facts, not fads.  PMCID: PMC11235606  PMID: 40318171  Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    32 min
  8. Creatine Isn't Just for Bros: A Supplement Revolution

    MAY 25

    Creatine Isn't Just for Bros: A Supplement Revolution

    Text Di The supplement industry has exploded from a $1 billion market in the 1990s to over $50 billion today, but with this growth comes confusion, misinformation, and products that prioritize marketing over efficacy. In this eye-opening conversation with Daniel Herman, founder of BioSynergy, we cut through the noise to reveal what actually matters when choosing supplements. Daniel shares the fascinating origin story behind his company – born from frustration after being rudely dismissed by another supplement company owner during a workout. This sparked a journey that would lead to creating science-backed products starting with Creatine Plus, the first creatine supplement in capsule form with a two-phase system. We dive deep into the concerning industry practices consumers should watch for, from diluted protein content to misleading front-of-package claims. Daniel emphasizes the importance of examining nutritional information per 100g rather than per serving, as serving sizes can be manipulated to disguise inferior products. The conversation takes a particularly interesting turn when discussing creatine supplementation and its benefits beyond muscle performance. Despite research dating back to 1919, creatine continues to reveal new advantages for cognition, beauty, and overall health – with women potentially having more to gain than men, though only about 30% currently consider taking it. Whether you're a supplement skeptic or enthusiast, this episode delivers practical wisdom for navigating an increasingly complex marketplace. You'll learn how to identify quality products, understand personalization approaches, and recognize that consistency is key – many supplements require weeks or months of regular use before showing meaningful results. Ready to make smarter choices about what you're putting in your body? Listen now and discover why, as Daniel puts it, "one scoop of quality is worth two of cheap" when it comes to supplements that support your health and performance goals. Support the show You can find the workouts and online community here: https://www.bodyholic.fit Please consider following BodyholicDi on Instagram for more information. Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    37 min
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Bodyholic with Di: Debunking Health & Weight Loss Myths for Sustainable Results Tired of navigating the overwhelming and often misleading world of health and fitness on social media? Welcome to Bodyholic with Di, the authoritative podcast that meticulously dissects popular health myths, weight loss fads, and nutrition misinformation. Hosted by Di, a health and fitness entrepreneur, public health expert, and author of 'Rip It Up For Good,' this podcast delivers science-backed strategies for sustainable weight loss, holistic health, and long-term wellness. Each episode provides actionable insights and evidence-based guidance to help you achieve your fitness goals, optimize your nutrition, and transform your body and mind. We cut through the noise, offering clear, concise, and trustworthy information to empower you on your journey to a healthier, more vibrant life. Whether you're looking for fat loss strategies, muscle gain tips, metabolism insights, debunked diet trends, or simply to improve your overall well-being, 'Bodyholic with Di' is your essential resource for real results without the hype.  Subscribe now to uncover the truth about health, fitness, and building a truly sustainable lifestyle.

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