MBT Movement

Sheldon | MBT
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The MBT Movement podcast blends the 3-pillars of breath, movement, and ancient wisdom to help athletes and busy professionals move without pain, think with clarity, and perform with purpose.  Each week, Sheldon delivers solo deep dives into evidence-based, practical strategies you can actually use, with occasional guest knowledge shares from experts in the field. Topics include:  🔺 Movement & flow  🌊 Breathwork & protocols  🏋️ Strength & endurance  ✨ Health, longevity & resilience  🧘 Mindset, philosophy & mysticism  Hosted by Sheldon Victorine: Certified Athletic Trainer with 20+ years spanning Division I sports, military special forces, injury rehabilitation, pain management, ergonomics, and running his own private practice. Part movement coach, part life & spirit guide, always a student of the practice.  New episodes every Wednesday.  🤙 Join the free community: www.skool.com/movementbasedtherapyHonor your body. Restore the flow. 

에피소드

  1. 2월 11일

    Beyond Burnout: The Science of Stress & Sustainable Recovery w/ Jacob Greer | EP9

    EPISODE DESCRIPTION Feeling like you're running on empty no matter how much you sleep or how many cups of coffee you drink? You're not alone. In this episode, Sheldon sits down with Jacob Greer, PhD candidate in Health Behaviors and Wellness Education and creator of Beyond Burnout Collective, for an evidence-based deep dive into the science of burnout and sustainable recovery. This isn't your typical "self-care" conversation. We're talking autonomic nervous system regulation, cortisol dynamics, circadian rhythm entrainment, HPA axis function, and the critical role of sleep as the foundation for recovery. You'll learn breathing techniques that instantly shift your nervous system, mindfulness practices for building stress resilience, and why your body's stress response isn't the enemy, it's the mismanagement of it. KEY TAKEAWAYS Burnout vs. tired: Severe internal dysregulation, not just fatigue—stuck in chronic sympathetic overdriveCortisol taxi metaphor: Chronic stress constantly demands energy transport until you're running on fumesCircadian rhythm: Wake at the same time daily to entrain your SCN master clockSleep is the engine: Without quality sleep, all other performance upgrades are futileMorning sunlight: The strongest zeitgeber—resets cortisol, circadian rhythm, and internal systemsMindfulness builds mental muscle: Notice thoughts as clouds, refocus on breath, build awarenessAcceptance paradox: Stop fighting burnout—acceptance creates space for healingRecovery without quitting: Small, consistent daily steps build momentumThree breath techniques: Physiological sigh, box breathing (4-4-4-4), 3-7 breathingStoic reframing: Treat stress as resistance training for mental resilienceCHAPTERS 00:00 – Intro & Welcome01:00 – What Burnout Really Is04:00 – Jacob’s Personal Burnout Story12:00 – The Physiology of Stress20:00 – Running on Empty26:00 – Sleep: The Foundation of Recovery35:00 – Tools to Regulate the Nervous System45:00 – Mindset & Resilience52:00 – Community Q&A01:05:00 – Practical First Steps01:13:00 – Final Thoughts & Jacob’s ResourcesCONNECT WITH JACOB GREER Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    1시간 20분

  2. 2월 4일

    Why Stretching Isn't Always the Answer | EP8

    You've stretched religiously, foam rolled everything, and still wake up feeling like the Tin Man. Sheldon breaks down why tightness is often protective—not structural, and reveals why your nervous system might be working against your flexibility goals. Learn the difference between earning range of motion and fighting your own body. KEY TAKEAWAYS: Tightness is often a sensation, not a structural problem,you can feel tight without reduced muscle lengthProtective tension: your nervous system creates tightness to limit movement when it perceives instabilityThe yoga paradox: more flexibility without control triggers your brain to tighten muscles for protectionFour red flags of protective tension: feels worse after stretching, one-sided tension persists, recurring despite consistency, only temporary relief Hip is the hub: lack of hip stability → low back compensates; lack of hip mobility → knees take stressBreath is the bridge: The fastest way to shift from a guarded state to a receptive state is through breathEarn the range, then own it through strength and stability workCHAPTERS: 00:00 Introduction & The Tin Man Syndrome03:27 Lifestyle Factors & Purpose-Driven Movement08:45 The Misconception: Tightness ≠ Short Muscles12:03 Protective Tension & The Nervous System18:16 The Yoga Paradox: Hypermobility Issues24:30 Joint Range of Motion Parameters28:45 The Vicious Cycle of Stretching32:28 Four Red Flags of Protective Tension35:51 Weakness Disguised as Tightness39:27 Eccentric Training & Rate of Perceived Exertion43:15 Hip Flexors & Desk Worker Syndrome46:37 The Hip as Hub: Joint-by-Joint Approach53:45 Breath as the Bridge to Your Nervous System57:20 Trunk Stability: The Deep Stabilizers1:01:30 Practical Applications & Movement Drills1:06:45 Mindset Shift & Episode Recap NEXT WEEK: Special guest Jacob Greer, burnout recovery specialist and PhD candidate, joins Sheldon to discuss the science behind burnout and recovery strategies. Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    1시간 3분

  3. 1월 28일

    Intuitive Eating for Busy Professionals: Breaking the Binge-Restrict Cycle w/ Greta Jarvis | EP7

    79% of binge eating experts agree: restriction leads to binge eating. Sheldon sits down with intuitive eating specialist Greta Jarvis to reveal why feeling out of control around food is a biological response, not a willpower problem, and delivers practical strategies busy professionals can implement today. KEY TAKEAWAYS: Binge eating is a biological "famine response" to restriction, not a character flawThe shame spiral: Restrict → Binge → Feel shame → Restrict harder → Binge harderThe Emergency Snack Stash: Keep high-protein fuel accessible to prevent famine modeProtein increases satiety hormones (GLP-1, PYY, CCK) while decreasing hunger hormone ghrelinConsistent eating patterns prevent the binge cycle, don't skip mealsKnow your baseline: Harris-Benedict equation provides awareness without obsessionTracking macros is a learning tool, not a lifelong leashIntuitive eating isn't "eat whatever you want," it's building body awarenessConnect with Greta Jarvis Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    59분

  4. 1월 21일

    Why Your January Goals Die in March (And How to Build a Running Program That Lasts) | EP6

    DESCRIPTION:88% of New Year's resolutions fail by mid-February. Sheldon reveals what the successful 9% do differently, breaks down the kinetic chain connection between knee pain and hip dysfunction, and delivers a complete progressive loading framework for sustainable running habits. KEY TAKEAWAYS:Process goals (daily actions) beat outcome goals for lasting changeThree fatal mistakes: outcome focus, changing everything at once, ignoring capacity70% of running injuries originate from kinetic chain dysfunctionThe knee is the victim, not the criminal—look upstream to hips and coreProgressive overload: ONE variable at a time (duration → frequency → distance → intensity)Every fourth week = deload week (reduce volume 20-30%)Expect setbacks—resilience, not perfection, is the keyCHAPTERS:00:00 Introduction & The 9% Who Succeed01:20 Process Goals vs. Outcome Goals03:27 The Three Fatal Mistakes06:47 The All-or-Nothing Trap12:03 The Kinetic Chain: Why Your Knee Isn't the Problem16:16 IT Band Syndrome & TFL Connection20:51 Micro-Breaking Strategy for Desk Workers27:45 Three Key Movement Patterns for Runners32:28 Trendelenburg Gait & Glute Med Weakness35:51 Progressive Overload: The Four Variables39:27 The MBT Progressive Running Framework46:37 Common Mistakes & Pain Signals53:45 Building Your Personal System Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    59분

  5. 2025. 12. 31.

    The Breath Blueprint Part 2: Seven Philosophies From Ancient Yogis to Navy SEALs | EP5

    EPISODE DESCRIPTION:  How do ancient yogis, Russian special forces, and Navy SEALs all arrive at the same breathing principles? In Part 2 of The Breath Blueprint, Sheldon explores seven breathwork philosophies—from 5,000-year-old pranayama to modern tactical breathing—and reveals the common thread that makes them all work: the vagus nerve. KEY TAKEAWAYS: Seven philosophies, one underlying mechanism: vagal tonePranayama techniques: Nadi Shodana, Kapalabati, Ujjayi, Sama VrittiHorizontal breathing recruits the diaphragm; vertical breathing is dysfunctionalThe physiological sigh is the fastest way to down-regulate in real timeSystema's 4 pillars: breath, movement, posture, relaxationBox breathing works because it hits the 5-6 breaths/min sweet spotBreath is Pattern #1 in the Prim8 Framework—master it firstCHAPTERS: 00:00 Introduction & Part 1 Recap1:07 Pranayama: 5,000 Years of Breath Science2:05 Four Essential Pranayama Techniques7:19 Dr. Belisa Vranich: Horizontal Breathing & BIQ Score10:18 Patrick McKeown: Oxygen Advantage & BOLT15:47 James Nestor: The Perfect Breath (5.5-5.5)18:18 Dan Brulé: Three Convergences & Dynamic Peace23:38 Russian Systema: Four Pillars & Five Principles33:15 Tactical Breathing: Box Breathing & Physiological Sigh35:55 Therapeutic Breathwork: Holotropic & Rebirthing38:00 MBT Integration & Prim8 Framework44:48 Five Practical Takeaways47:56 Recap & Call to ActionRECOMMENDED BOOKS: Breathing for Warriors — Dr. Belisa VranichThe Oxygen Advantage — Patrick McKeownBreath: The New Science of a Lost Art — James NestorJust Breathe — Dan BruléSystema: The Russian Martial System — Giuseppe FilottoSend a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    50분

  6. 2025. 12. 24.

    The Breath Blueprint Part 1: Why 91% of Athletes Are Breathing Wrong — The Science of Breath | EP4

    EPISODE DESCRIPTION: Why do 91% of competitive athletes breathe wrong? In Part 1 of The Breath Blueprint, Sheldon breaks down the science—how we lose diaphragmatic breathing by age 5, why your diaphragm is the "pneumatic hub" of your body, and the hidden role of CO2 tolerance in oxygen delivery. KEY TAKEAWAYS: 91% of athletes display dysfunctional breathing patternsWe lose functional breathing around age 510 lbs of breathing muscles move 3,000 gallons of air dailyVertical (chest) = dysfunctional; Horizontal (belly) = optimalNasal breathing → 18% increase in oxygenationCO2 tolerance: breathing MORE can mean LESS oxygenBOLT test measures your CO2 toleranceThe vagus nerve is WHY breathwork worksCHAPTERS: 00:00 Introduction to Breath Work00:56 The 91% Statistic03:48 Age 5 Shift07:45 Breathing & Performance11:30 Vertical vs. Horizontal Breathing15:49 Mechanics of Breathing16:46 The Diaphragm as Pneumatic Hub19:01 Nasal Breathing Advantage22:30 Nitric Oxide Benefits25:45 CO2 Connection & Bohr Effect27:30 The BOLT Test29:09 Vagus Nerve Connection33:18 Recap & Call to ActionRECOMMENDED BOOKS: 1.    Breathing for Warriors 2.    The Oxygen Advantage  3.    Breath: The New Science of a Lost Art  4.    Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    36분

  7. 2025. 12. 17.

    From Recovering to Ready: Movement, Hormones & Holistic Healing in Perimenopause w/ Missy Kirman | EP3

    Guest: Missy Mims Kirkman, CRNA — Nurse Anesthesiologist & Integrative Health Coach Host: Sheldon — Holistic Movement Coach, Athletic Trainer & Strength Conditioning Specialist What if thriving through perimenopause isn't choosing between hormones OR movement OR natural therapies—but combining all three? Missy shares her 30+ years in traditional medicine and how her own awakening led to integrating science-based hormone optimization with holistic practices. KEY TAKEAWAYS: HRT within 10 years of menopause onset shows best outcomesThe Women's Health Initiative used synthetic hormones—not today's bioidentical optionsHRT + resistance training = 8.3% greater strength gains, 17.2% power improvementProtein needs increase: aim for 1.0-1.5g per kg body weightSleep is foundational—put electronics down 2-3 hours before bedMindset matters: "It's 10% what happens to you and 90% your attitude" CHAPTERS: 00:00 Introduction to Holistic Healing in Perimenopause 02:56 Missy's Personal Awakening 05:56 Lifestyle's Role in Longevity 08:56 Understanding HRT 11:45 Sleep & Natural Remedies 14:46 Modern vs Alternative Medicine 17:39 Women's Health Initiative Impact 20:27 Empowering Women Through Knowledge 26:08 Taking Control of Your Health 33:12 Mindset and Progress 37:31 Optimizing Sleep 45:12 Hormones, Movement & Body Connection 53:03 Hormones in Recovery 55:11 HRT Success Stories 59:52 Finding the Right Provider 01:04:16 Movement Strategies for Hormonal Health RECOMMENDED BOOKS:"Unbreakable" by Dr. Vonda Wright, MD -https://www.amazon.com/dp/B0DZKYC5VH/"The New Menopause" by Dr. Mary Claire Haver, MD - https://www.amazon.com/dp/B0CKBZ4K1Z/ "Estrogen Matters" by Avrum Bluming & Carol Tavris - https://www.amazon.com/dp/B0DHDDR89C/ RESOURCES:Prescription discounts: www.goodrx.comHRT providers: Search "BHRT" or "hormone optimization"Prescribers: MD, NP, or PA with prescriptive authority CONNECT WITH MISSY: Website: www.supernaturalfreedomhealth.com Location: North Carolina (coaching available nationwide) Free 30-minute consultations available Join the MBT CommunityReady to go deeper? Join the free MBT Movement community on Skool where we explore these topics further, you can ask questions directly, watch full video episodes, and access research citations from each episode: skool.com/movementbasedtherapy━━━━━━━━━━━━━━━━━━━━━━━━━━━━━━ MBT Movement Honor Your Body. Restore the Flow.  Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    1시간 8분

  8. 2025. 12. 10.

    Stop Punishing Yourself Into Shape: Why Fitness as Self-Care Changes Everything | EP2

    Have you ever told yourself, “I have to go to the gym” — and somehow felt worse whether you went or not? Or tried to “burn off” last night’s dinner? Research on 650 frequent exercisers shows that guilt-driven motivation doesn’t just fail… it actively works against you. In this episode, Sheldon discusses the importance of viewing fitness as self-care rather than a form of punishment. He explores the detrimental effects of guilt-based motivation and emphasizes the need for self-compassion and intrinsic motivation to foster long-term adherence to exercise. The conversation highlights the role of community, enjoyment, and exercise identity in creating a sustainable fitness routine. Sheldon encourages listeners to shift their mindset from 'have to' to 'get to' and to recognize movement as a form of medicine that promotes overall well-being. In This Episode The problem with punitive fitness culture and “no pain, no gain” messagingWhy guilt and shame reduce motivation and increase stressSelf-Determination Theory and why intrinsic motivation predicts adherenceHow self-compassion improves barrier confidence, resilience, and recoveryWhy identity (not willpower) predicts long-term movement habitsPractical reframes: “I get to,” building vs. burning, enjoyment firstAction steps you can implement today to rebuild your relationship with movementKey Takeaways Fitness should be viewed as self-care, not punishment.Guilt-based motivation leads to poor mental health and inconsistency.Self-compassion is crucial for overcoming setbacks.Intrinsic motivation is key to long-term exercise adherence.Community support enhances fitness experiences.Enjoyment in exercise predicts adherence and consistency.Building an exercise identity fosters a healthier mindset.Small wins help build a sustainable fitness routine.Reframing 'have to' into 'get to' changes the fitness experience.Movement is medicine when approached positively.Chapters 00:00 Redefining Fitness: From Punishment to Self-Care 02:51 The Impact of Guilt and Pressure on Exercise 05:46 The Power of Self-Compassion and Positivity 08:42 Mindset Matters: Overcoming the Punishment Cycle 11:19 The Illusion of Fitness Culture: Breaking Free from Guilt 14:17 Intrinsic Motivation: The Key to Long-Term Success 16:54 Finding Your Why: The Importance of Purpose in Fitness 20:01 Community and Connection: The Heart of Fitness 22:32 Enjoyment as a Predictor of Adherence 27:17 The Importance of Enjoyment in Exercise 32:26 Understanding Self-Compassion 37:23 Building an Unbreakable Mindset 39:08 The Role of Exercise Identity 45:10 Reframing Your Perspective on Movement Cited Research & References Manchester Metropolitan University (2024). Why you shouldn’t let guilt motivate you to exercise. Study of 650 exercisers examining guilt, self-pressure, anxiety, and adherence patterns.Zhang et al. (2025). Self-compassion imprSend a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    45분

  9. 2025. 07. 12.

    Beyond the “Core”: Mastering True Trunk Stability | EP1

    In this episode, we dive into what true trunk stability really means — and why it’s so much more than just training your “core” or chasing six-pack abs. We unpack the deeper system of muscles and fascia that support your body, protect your spine, and help you move efficiently in everything from sports to daily life. You’ll learn the importance of internal pressurization, the role of key stabilizing muscles, and how to build resilience and longevity through practical movement strategies. Plus, I share my favorite foundational positions and drills to help you start improving your trunk stability right away. Whether you’re an athlete, a practitioner, or just want to move better and feel better, this episode will give you tools and insights you can apply immediately. 👉 If you enjoyed this episode, please subscribe, leave a review, and join my community on Skool at school.com/movementbasetherapy.  Send a text Support the show LINKS: CHECK OUT THE FREE MBT COMMUNITY 👇🏼www.skool.com/movementbasedtherapywww.instagram.com/@sheldon.mbtwww.youtube.com/movementbasedtherapy

    34분
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소개

The MBT Movement podcast blends the 3-pillars of breath, movement, and ancient wisdom to help athletes and busy professionals move without pain, think with clarity, and perform with purpose.  Each week, Sheldon delivers solo deep dives into evidence-based, practical strategies you can actually use, with occasional guest knowledge shares from experts in the field. Topics include:  🔺 Movement & flow  🌊 Breathwork & protocols  🏋️ Strength & endurance  ✨ Health, longevity & resilience  🧘 Mindset, philosophy & mysticism  Hosted by Sheldon Victorine: Certified Athletic Trainer with 20+ years spanning Division I sports, military special forces, injury rehabilitation, pain management, ergonomics, and running his own private practice. Part movement coach, part life & spirit guide, always a student of the practice.  New episodes every Wednesday.  🤙 Join the free community: www.skool.com/movementbasedtherapyHonor your body. Restore the flow. 

정보

  • 제작진
    Sheldon | MBT
  • 방송 연도
    2025년 - 2026년
  • 에피소드
    9
  • 등급
    무삭제판
  • 저작권
    © 2026 MBT Movement
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    MBT Movement