Mind Your Body

Dr. Audra Lance, Sports & Non-Surgical Injury Specialist
  • 4.9 (14)
  • MEDICINE
  • UPDATED WEEKLY
Mind Your Body

Mind Your Body Podcast provides clinical and evidence-based advice on healing injuries, managing chronic pain, and improving performance. Using her years of experience working with professional athletes, singers, and celebrities, Dr. Audra discusses the mental and physical aspects of healthcare. By blending humor and factual information, this podcast helps people feel better and prevents bad information from spreading. Join Dr. Audra as she shares her experiences, knowledge, and passion for helping people live healthy lives. Mind Your Body! Real conversations about taking control of your health. Your most embarrassing medical questions are answered! Do you ask questions like: -WHAT IS AN ADJUSTMENT? -HOW CAN I HEAL THIS INJURY? -ANSWERS TO SOME OF THE MOST EMBARRASSING HEALTH ISSUES Plus things like: -CELEBRITY-LEVEL HEALTH SECRETS -UNIQUE STRESS-REDUCING TIPS You've come to the right place. I am here to answer your most embarrassing questions so send them over to me. You can connect with me on Instagram. https://www.instagram.com/draudralance/ Remember to breathe into your butt hole! Meet DR. AUDRA Allowing people to be their best selves is not just an element of Dr. Audra Lance’s career - it is her ultimate passion. A passion that started in her undergraduate days at Ohio State, continued through her doctorate studies at the National University of Health Sciences, and persists today through her dedication to innovation and learning. Recognized as one of the top practitioners in her field, Dr. Lance’s mission is to help you function in a capacity that will allow you to feel great and - most importantly - enjoy life.

  1. 94. It Takes Two: The Male Role in Fertility & Infertility with Dr. Melissa Wenrich

    5 DAYS AGO

    94. It Takes Two: The Male Role in Fertility & Infertility with Dr. Melissa Wenrich

    We will dive in today and talk about something that is not discussed enough regarding fertility: the male perspective and ownership. Ladies, listen up too, because you can share this with your partner if you’re trying to get pregnant, feeling stressed because you aren’t conceiving as quickly as you hoped, or maybe you’ve experienced a miscarriage.  First and foremost, it’s important to take care of yourself and show up in the best way possible. Lifestyle changes can make a huge difference. That’s why I’ve invited Dr. Melissa Winrich here today to finally address the other side of fertility. We both see it in our clinics all the time. People are often shocked if they don’t get pregnant right after stopping birth control. It really does take two. We need to start incorporating men into the fertility process. We spill the tea on practical ways guys can support their hormones, like getting enough sleep, lifting weights, and reducing toxins. Dr. Melissa explains that working on metabolic health, muscle mass, and good nutrition is crucial for healthy sperm, motility, morphology, and count of all matter. She also talks about fertility as a vital sign, not just for women but for men, too. By focusing on daily movement, eating real food, and minimizing stress, couples can drastically improve their chances. All of this returns to feeling good in your body and your relationship. We need to be connected and have fun along the way. This episode is a must whether you’re just starting or have been trying for a while. We’ll show you why male fertility matters and how men can show up for a healthy, vibrant path to parenthood. Connect with Dr. Melissa Wenrich Instagram: https://www.instagram.com/drmelissawenrich/ Grab her Fertility Freebie and Learn More about Womb Healing  https://melissa-wenrich.mykajabi.com/dr-melissa Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    50 min
  2. 93. How to Practice Butthole Breathing for Stress and Pain Management

    JAN 22

    93. How to Practice Butthole Breathing for Stress and Pain Management

    Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension   I know you’ve been wondering, "How do I breathe into my butthole correctly?" It's a real head-scratcher for many of you out there. But fear not, I've got you covered. This game-changing exercise will help you break out of tension.      Let's get started. Find a comfortable spot, feet on the floor, and let's begin by inhaling through your nose. Pay attention to how your body feels. Do you sense pressure in your chest? Is anything happening in your belly? We're going to work on expanding the lower stomach, back, and sides. And hey, do you even feel your butt when you breathe? Don't worry; most folks are disconnected at first, just like I was.   Now, get a pillow for some support and place your hands around your waist in a circle. Inhale through your nose, imagining a balloon expanding in your lower stomach. Exhale through your nose and relax. Repeat this a few times, feeling the expansion with each breath.   Now, here's the magic part. I want you to focus on those butt bones sitting on the chair. Are they saying hello? Shift your butt around, get the feeling going. Then, as you inhale, think of breathing down into those butt bones or, yes, your butthole. It's not as awkward as it sounds! You should feel a slight stretch or movement, not like you're gonna fart or strain to use the restroom. Trust me; it's all about that subtle sensation.   To help you connect even better, try cupping your butt bones with your hands, inhaling into your fingers, and exhaling as you relax. Bingo! That's what we mean by breathing into your butthole. You're doing great!   I promise you, doing this exercise regularly will bring you immediate relief and relaxation. Your stress levels will thank you, and it doesn't cost a dime! To dive deeper, I've got a free three-part series on breathing and relaxation. But act fast; it might not stay free forever!   Share this episode with your friends because everyone deserves to know how to breathe into their butthole. Take care, and until next time, happy breathing!   Grab your Game Plan: In short, these Game Plans are a way to save you time & money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.   Connect with Dr. Audra Instagram: https://www.instagram.com/draudralance/   GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension

    9 min
  3. 92. How to Truly Heal Low Back Pain (No More ‘Bad Back’ Excuses!)

    JAN 15

    92. How to Truly Heal Low Back Pain (No More ‘Bad Back’ Excuses!)

    Let's talk about my favorite back pain tricks, all right? Because we're just going to mesh it all into one today. If you’re dealing with low back pain, this is for you. There’s a multitude of different reasons for back pain, so our goal is to figure out the root cause. The worst advice that a doctor can tell you is to not move and just lay there until it passes. We need to keep those tissues and joints from becoming the Tin Man. Movement heals. You’ve got to remember -  Keep Moving – Your joints and tissues need blood flow; don’t just lie in bed. Find Your Directional Preference – Maybe you need press-ups (like a sloppy cobra pose) instead of bending forward. Believe You Can Heal – If you constantly say, “I have a bad back,” that belief will hold you back. Assess Daily Habits – Are you sitting all day? Driving for hours? Let’s switch it up! Address Inflammation – Hydration, anti-inflammatory foods… everything you eat or drink matters. Incorporate Strength Training & Walking – Foundational ingredients for a really good body. Manage Stress & Mindset – Good stress is still stress; your body doesn’t know the difference. Seek Professional Help – Virtual or in-person appointments, plus my sciatica game plan if you need guidance. REMEMBER: Movement heals, and I’m so excited for you to explore a different approach!   Grab your SCIATICA BACK PAIN GAME PLAN HERE and start living your best life HERE: https://www.mytrainingroom.co/services-1   It’s January, and we’re starting off the year in gratitude, thankfulness, and giving. For every five star written review, I’m going to donate $10 to a charity. So, if you’re on Apple Podcasts, leave that five-star written review and put your Instagram handle plus the cause you’re passionate about. If you’re on Spotify, tap those five stars, share it on your Instagram stories, and tag me at @‌DrAudraLance with the charity you love. Let’s all give back together—and get our backs feeling better in the process!   Connect with Dr. Audra:   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    14 min
  4. 91. The Power of Choosing Holistic Cancer Treatment with Carly Brown

    JAN 8

    91. The Power of Choosing Holistic Cancer Treatment with Carly Brown

    Ever feel like traditional cancer treatments leave you feeling lost and disconnected? This episode is all about reclaiming hope through holistic cancer healing. My special guest, Carly, has been on a remarkable journey, combining integrative therapies, mindset work, and community support to fight and ultimately beat cancer. With a decade of holistic health coaching and yoga teaching under her belt, Carly shares how nutrition, emotional healing, and spirituality can all work together to restore balance in the body, mind, and spirit. “You are hearing me. After five years of intense healing and dedication to this… I did it slowly over five years,” Carly says. She’s living proof that you’re worthy of a vibrant life and that holistic health can open doors you never knew existed. We’ll dive into how she’s built a supportive wellness community, how mindset shapes recovery, and why detox and emotional work are crucial for deeper healing. If you’ve been craving a new approach to your own health or just need a reminder that you’re not alone, this is the episode for you. Don’t miss out on Carly’s insights, her upcoming Sacred Self Care Retreat, and the practical ways she’s fused integrative therapies with conventional treatment. You’re worthy of healing that nurtures your whole self, let’s explore it together!   Connect with Carly Instagram: https://www.instagram.com/carlyloveskale/ Alchemy Juice https://www.instagram.com/alchemy.juice/ Check out her retreats and more https://www.carlybrownwellness.com/     Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    1h 5m
  5. 90. Dr. Audra's New Year Advice for a Healthy, Happy 2025

    JAN 1

    90. Dr. Audra's New Year Advice for a Healthy, Happy 2025

    New year, new you, right? Or so they say. I've been asked a lot lately. What my advice is as a doctor this year. So let's go into 2025 doing the thing. Happy New Year, Butthole Breathers. Today I just want to share with you three simple things that I want you to keep in mind this new year. Number one: Start small. If you're not feeling so motivated, January 1st isn’t the time to totally do 180 on your life. That’s okay. Be patient with yourself. If you are so motivated, that’s great too—just remember, if you don’t start right now, it doesn’t mean you won’t start. Number two: How you do the little things is how you’re going to do everything. It’s these little things that add up to the big things and they are usually the boring things. That’s what makes a world of difference. Number three: Live in gratitude. Neurologically, it changes your brain and is going to change a lot of outcomes in your life. Even when something is hard or you’re in pain, ask: ‘What is this trying to teach me?’ Finally, for every five star written review, I’m going to donate 10. Let’s help each other and see how much money we can raise.     Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    17 min
  6. 89. Manage Stress & Get Fit Anywhere - 5-Minute Anti-Anxiety Hack

    12/25/2024

    89. Manage Stress & Get Fit Anywhere - 5-Minute Anti-Anxiety Hack

    It’s here, Christmas, the holidays, the new year’s coming, and this can be a super stressful time. So I wanted to share a natural quick fix of what you can do to help yourself manage the stress. More bang for your buck, help your body. Merry, Merry, Merry Christmas, butthole breathers. I hope that you are taking the time to relax today and do something for yourself amidst all this stress and chaos. If you’ve been following me on Instagram, you see we usually run away at Christmas and do our own thing. But I wanted to give you essentially like the quick fix, the quick shot, the quick pill, all the things to help yourself get some relief. If you’re super stressed out at this time, if you’re not feeling great, if your body’s kind of, you know, feeling off from eating all the terrible foods and drinking too much, I’m all about like living life too. I’m so excited to share this. And guess what? It may seem simple, but it’s powerful. You’re super stressed out, you’re super anxious, and no one wants Christmas to create your pain. So here it is: Stairs. Take the stairs. Did you know that a five-minute stair session is the equivalent to a 30-minute workout? It’s such an easy thing to implement. I will also always recommend a quick walk outside if you can, for 10 to 15 minutes of fresh air can be game-changing. Plus, I’m passionate about giving back. Leave a five-star review, share your favorite charity, and we’ll donate $10 for everyone. Let’s do some good together. I’m wishing you and your family a very merry, healthy Christmas.   Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    9 min
  7. 88 Inside the Mind of the Top 1% (Dymin Lynn MLB Wife Pt 2) Baseball Life, Grief & Family Dynamics

    12/18/2024

    88 Inside the Mind of the Top 1% (Dymin Lynn MLB Wife Pt 2) Baseball Life, Grief & Family Dynamics

    Confessions of a Baseball Wife: Motherhood, Marriage, and Me Time Ever feel like you’re constantly giving, giving, giving, yet still feeling overlooked or misunderstood? You’re not alone, and trust me, it’s time to hit pause on those draining cycles. That’s why I’m so excited to share a recent conversation I had with the wonderful Dymin Lynn, a seasoned “baseball wife” who keeps it real when it comes to marriage, motherhood, and making space for yourself. Dymin’s journey offers some serious lessons on navigating the highs and lows of family life. She’s been through moves, changing schedules, and the unique social world that comes with her husband Lance Lynn’s (pitcher for the St. Louis Cardinals) MLB career. But what struck me most was her ability to acknowledge her own needs without apology. Whether it’s finding ways to cope with grief as a family, working through resentment, or managing anxiety, Dymin shows us that honesty and empathy go a long way. As Dymin said herself, “I’m a person who really wants to be understood, so I try to give that to other people as well…they might be going through so much that they’ll never tell you.” That genuine compassion is at the heart of gentle parenting—an approach that values emotional intelligence, open communication, and giving both yourself and your kids the grace to be human. It’s a reminder that everyone, parents, children, and partners, deserve understanding and support. You’ll learn how to strike a balance between your personal identity and your role as a mother, all while nurturing your mental and emotional well-being. It’s about acknowledging that yes, you deserve that “me time,” and no, it’s not selfish. Finding simple coping strategies, like talking openly about your feelings or exploring healthy outlets for stress, can help bring more peace and resilience into your family’s life. Remember, you can embrace a better way, one filled with understanding, empathy, and the permission to be authentically you. Listen to Dymin in the Rough Podcast HERE:  https://open.spotify.com/show/1YQ58ES5C9iOUhJGKFww8w?si=hkKN-QBHRxG9AOeFmiXX2w&nd=1&dlsi=6a340ec11f52449c   Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    58 min
  8. 87. Inside the Mind of the Top 1% (Lance Lynn, MLB, Pt 1) - Parenting, Injury Prevention, and Stress Management

    12/11/2024

    87. Inside the Mind of the Top 1% (Lance Lynn, MLB, Pt 1) - Parenting, Injury Prevention, and Stress Management

    I had the honor of chatting with Major League Baseball pitcher Lance Lynn, starting pitcher for the St. Louis Cardinals. If you’ve ever wondered how top athletes juggle intense careers, family life, and staying healthy, you’re in for a treat. Lance shared his journey of balancing the high-pressure world of professional sports while keeping his family front and center. From the importance of date nights to being present as a parent, he’s found ways to keep his marriage and family thriving, even during the busiest seasons. We talked about the evolution of training for young athletes and how focusing on injury prevention and playing multiple sports can make all the difference. Lance also opened up about his own recovery process after injuries, showing how resilience and smart strategies can get you back in the game stronger than ever. His nutrition game has also shifted over the years, and he shares the changes that have fueled his performance and energy. Game day routines? He’s got those down to a science. Of course, we couldn’t leave out stress management. Balancing a professional sports career with family life isn’t easy, but Lance has learned how to prioritize what matters most. Whether you're an athlete, a parent, or just looking for tips on balancing career and family, this one’s for you! Tune in and get inspired by Lance’s wisdom on and off the field. Join me in part 2 as we talk to his wife, Dymin, and get her perspective on life married to a professional athlete.   Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1   Connect with Dr. Audra on Instagram HERE:   / draudralance   Connect with Dr. Audra on TikTok:   / doctoraudra     Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page   Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension   Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

    1h 9m
See All (93)

4.9
out of 5
14 Ratings

About

Mind Your Body Podcast provides clinical and evidence-based advice on healing injuries, managing chronic pain, and improving performance. Using her years of experience working with professional athletes, singers, and celebrities, Dr. Audra discusses the mental and physical aspects of healthcare. By blending humor and factual information, this podcast helps people feel better and prevents bad information from spreading. Join Dr. Audra as she shares her experiences, knowledge, and passion for helping people live healthy lives. Mind Your Body! Real conversations about taking control of your health. Your most embarrassing medical questions are answered! Do you ask questions like: -WHAT IS AN ADJUSTMENT? -HOW CAN I HEAL THIS INJURY? -ANSWERS TO SOME OF THE MOST EMBARRASSING HEALTH ISSUES Plus things like: -CELEBRITY-LEVEL HEALTH SECRETS -UNIQUE STRESS-REDUCING TIPS You've come to the right place. I am here to answer your most embarrassing questions so send them over to me. You can connect with me on Instagram. https://www.instagram.com/draudralance/ Remember to breathe into your butt hole! Meet DR. AUDRA Allowing people to be their best selves is not just an element of Dr. Audra Lance’s career - it is her ultimate passion. A passion that started in her undergraduate days at Ohio State, continued through her doctorate studies at the National University of Health Sciences, and persists today through her dedication to innovation and learning. Recognized as one of the top practitioners in her field, Dr. Lance’s mission is to help you function in a capacity that will allow you to feel great and - most importantly - enjoy life.

Information

  • Creator
    Dr. Audra Lance, Sports & Non-Surgical Injury Specialist
  • Years Active
    2023 - 2025
  • Episodes
    93
  • Rating
    Explicit
  • Copyright
    © 2023
  • Show Website
    Mind Your Body

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