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. Perimenopause, Plainly Explained with Dr. Michael Lavie

    4D AGO

    Perimenopause, Plainly Explained with Dr. Michael Lavie

    Text Di We unpack why so many women in their 40s feel “off” before cycles change, how hormone fluctuations drive anxiety and sleep loss, and when lifestyle fixes or hormone therapy make the biggest difference. We also discuss PCOS, ultrasound clues, and the limits of “normal” labs. • defining perimenopause as fluctuation-driven symptoms • why single-point labs miss dynamic hormone swings • practical triage of sleep, stress, and nutrition • training adjustments for longer recovery and DOMS • melatonin, short-term sleep aids, and caution • when hormone therapy helps despite normal labs • age ranges, ultrasound signs, and luteal issues • PCOS nuance, follicle selection, and cycle resets • listening to your body and seeking second opinions • treating only what harms quality of life Dr. Michael (Mickey) Lavie is a senior obstetrician-gynecologist at Lis Maternity & Women’s Hospital (Tel-Aviv Sorasky medical center) specializing in gynecologic oncology.  In his private clinic Dr. Lavie is  actively involved in advancing women’s health, with a focus on the impact of exercise and nutrition on a wide range of conditions, including PCOS, menopause, physical activity during pregnancy, and preventive medicine in women’s cancers. Married and a father of three. 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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    29 min

  2. JAN 20

    Stop Letting Apps Tell You How To Feel

    Text Di Ever feel like your watch knows more about your body than you do? We flip that script by showing how to rebuild interoception—your internal dashboard—and use it alongside data so you can train smarter, recover faster, and perform better without the anxiety loop of constant checking. Instead of steering by yesterday’s sleep score or step count, we explore the difference between lagging indicators from wearables and the leading indicators your senses provide right now. I share why discipline without feedback turns into blind compliance and how real progress comes from adaptation, not endless grind. We dig into practical shifts you can use immediately: a weekly analog training session guided by rate of perceived exertion, a nervous system audit that measures true downshifting over hours slept, and a pause-first approach for those foggy moments when you can’t tell if you should push or rest. Expect clear language, memorable analogies, and tools that restore you as the CEO of your own health. You’ll hear how high performers sustain strength and leanness for decades by listening closely, not by maxing out daily. We unpack simple body cues—jaw tension, breath depth, energy texture—that reveal whether your system needs stimulus or softness. The goal isn’t to ditch science or toss your watch; it’s to build the translator in your brain so numbers have meaning and your choices match your physiology. If you’re ready to stop driving by the rearview mirror and start reading the road ahead, this conversation will give you the framework. Listen, take one recalibration for a spin this week, and tell us what your body says when you finally give it the mic. Enjoyed it? Share with a friend, subscribe, 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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    34 min

  3. JAN 6

    Sleep, Steps, And Snacks: The Recovery Trifecta Your Trainer Forgot

    Text Di Think your gains come from grinding harder? The real breakthrough happens when you master recovery. We unpack a simple framework—rest, repair, reset—that turns training stress into strength, better sleep, clearer thinking, and steady fat loss without flirting with burnout. We start by reframing recovery as part of training, not the opposite. Physical recovery gets specific: mobility for full range of motion, active recovery walks to push nutrients into tissues, and sleep as a deliberate performance tool that elevates growth hormone and consolidates memory. We dig into nutrition that repairs and refuels—protein ranges tailored to age and activity, carbs to restore glycogen and support hormonal balance, and omega-3s to lower inflammation—plus the hydration habits that tie it all together. Stress is stress, so we zoom out to the nervous system and the mind. Learn to spot wired-tired, shallow sleep, and clumsy coordination as red flags, then reset with 4-7-8 breathing, two-minute box breathing, mindful walks, and warm pre-bed showers. We talk boundaries, solo time, and laughter as real tools for emotional recovery, and we walk through hormonal signals—wonky appetite, low motivation, and fading libido—that reveal when your system needs a break. Finally, we call out the traps: training hard on poor sleep, skimping on protein, mistaking the couch for recovery, and chasing failure every session. If you’re ready to make progress that sticks, build recovery into your plan with the same intention you give your workouts. Share this with someone you care about, subscribe for more evidence-based strategies, and leave a 5-star review to help others find the show. What recovery habit will you start today? 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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    45 min

  4. 12/24/2025

    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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    44 min

  5. 12/09/2025

    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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    19 min

  6. 11/25/2025

    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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

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

    08/26/2025

    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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

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

    08/12/2025

    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. https://www.instagram.com/bodyholicdi For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code Music is Composer: Poradovskyi Andrii BMI IPI Number: 01055591064

    51 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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