#22 - (mini Ep) How Strength ACTUALLY Forms In The Body (and Why Your Psychology Drives It) The Vertue podcast

26:38

Real talk: I was so excited to release this episode because the research on belly fat is genuinely fascinating — and the protocol I share at the end? You’ll want to try it. But then it hit me — I hadn’t yet spoken about why we’re all so focused on belly fat in the first place. Where did that frustration come from? Was it truly ours to begin with, or did the media quietly hand it to us? So if you’ve ever felt insecure about your stomach, that’s okay. I’m not here to tell you how to feel — just to help you understand what’s really going on beneath the surface, at least from a biological standpoint. What You’ll Learn: The science behind spot reduction — myth or possibility? The two types of belly fat (and why one matters more than the other) Why the media gets belly fat so wrong What actually helps reduce visceral fat A research-backed training protocol to support healthy fat loss Here's the study if you want to check it out: Brobakken, M. F., Krogsæter, I., Helgerud, J., Wang, E., & Hoff, J. (2023). Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial. Physiological Reports , 11(23), e15853. https://doi.org/10.14814/phy2.15853…

The Vertue Podcast

1
#27 - How to get ‘long and lean’ and NOT ‘Bulky’ 21:09

8 days ago21:09

21:09

Real, practical and applicable answers here - not just my philosophical take on whether you should/shouldn't care about 'bulk'. You will take away some rules to apply to your training and nutrition and this is coming from someone who was raised in the 90's heroin chic era. I know where you're coming from. Drop your questions here - I read all your comments and the good thing is that spotify updated their comment options, so now I can reply :)…

The Vertue Podcast

1
#26 - Perimenopause Weight Loss: Why Muscle Is the Missing Piece 32:40

15 days ago32:40

32:40

Are you struggling to lose weight during perimenopause—even though you're eating well and exercising? In this episode, I will break down why your old approach might not work anymore, and what actually does. Learn the science behind muscle, hormones, mitochondria, and why building strength is key to fat loss and feeling like yourself again. Includes a simple, evidence-based process that you can start to integrate today. I hope you find it helpful - let me know if you have any quesitons :)…

The Vertue Podcast

1
#25 - Creatine while breastfeeding - SHOULD YOU? 16:27

26 days ago16:27

16:27

In this episode, I’m diving into one of the most requested topics I’ve had all year: “Can I take creatine while breastfeeding?” I unpack what creatine actually is, how it supports not just physical recovery but also cognitive function , and why it might be helpful postpartum (but why you need to make your own educated choice). I cover: How creatine helps with muscle energy, recovery, and strength The emerging research around creatine and cognition — and why doses above 5g may be necessary for mental clarity What we know (and don’t know) about creatine during lactation A new 2023 animal study showing creatine’s role in reducing neuroinflammation and improving postnatal development How to take it safely, what type to choose, and when it might not be appropriate And finally — why some critics think creatine is overrated. This episode isn’t about hype or fear — it’s about giving you the tools, context, and confidence to make an informed decision that supports your performance, recovery, and brain health. Research: Rae et al., 2003 – Creatine supplementation improves cognitive performance in sleep-deprived individuals McMorris et al., 2007 – Creatine and cognitive performance: a review of the literature Avgerinos et al., 2018 – Meta-analysis on the cognitive effects of creatine Gouveia et al., 2023 – Creatine supplementation increases postnatal growth and strength and prevents overexpression of IL-6 in the hippocampus in an experimental model of cerebral palsy ( PMID: 37141266 ) ISSN Position Stand, 2021 – Creatine Supplementation and Exercise Disclaimer: This episode is for educational purposes only and is not medical advice. Please consult your GP, dietitian, or women’s health specialist before starting any new supplementation, especially while breastfeeding.…

The Vertue Podcast

1
#24 - Unlocking motivation: How your nervous system influences drive 🚨 ❤️‍🔥 29:51

6 weeks ago29:51

29:51

Are you struggling to stay consistent with your training, even when you want to show up? This episode dives deep into the real reasons why — and spoiler: it’s not because you’re lazy. We explore how your nervous system may be silently sabotaging your motivation, and how behavioural avoidance patterns can keep you stuck in a cycle of inaction and guilt. You’ll learn how to tell the difference between when your body needs regulation and when your brain needs activation — and why both are essential for long-term success. Featuring insights from neuroscience and psychology, this conversation will help you build self-awareness, cut through shame, and finally create sustainable momentum with your fitness and wellbeing goals. Special Shout out to Michelle Baty - please look her up on IG: @michelle_baty_…

The Vertue Podcast

1
#23 - How to get more flexible using neuroscience & biology | advice from an ex-gymnast 19:48

7 weeks ago19:48

19:48

If you're sick of the contradicting advice out there about flexibility OR if you just want a simple breakdown of the science of flexibility to help you ACTUALLY GET FLEXIBLE this is the podcast for you. Check out my follow along flexibility programme here: https://shonavertue.com/en-au/products/2341812 And for that discount code: use episode23 for 10% off the flexibility programme. For those of you who came here for the research: I mentioned the Alfonso et al. review; Basically, the researchers wanted to find out if stretching after a workout actually helps your body recover — things like feeling less sore , getting your strength back faster , or improving flexibility the next day . They looked at 11 high-quality studies with over 200 people (mostly young men) who did different types of stretching after exercise. Then they compared them to people who just rested or did other recovery methods. The results essentially suggested that; - Stretching didn’t help people feel less sore — not after 1 day, not after 2, and not even after 3 days. - It also didn’t help people get their strength back faster . - And overall, stretching after a workout didn’t improve recovery any more than just resting. If you like stretching after training because it feels good or helps you wind down — go for it. But don’t expect it to magically speed up your recovery or stop soreness . That’s not what the science supports right now. 🧠 The takeaway: YOU'LL HAVE TO LISTEN TO THE FULL EPISODE TO FIND OUT :) https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.677581/full Stay strechy :)…

The Vertue Podcast

1
#22 - (mini ep) How strength ACTUALLY forms in the body (and why your psychology drives it) 14:29

8 weeks ago14:29

14:29

This snack-sized episode reveals the fascinating science and psychology of building strength. We’ll discuss how strength develops, the impact on the body, and the mental resilience it fosters. Join me for this mini-episode to learn why strength training is a game-changer for women.

The Vertue Podcast

1
#21 - What GRIEF does to your brain, body & heart 33:09

9 weeks ago33:09

33:09

In this deeply personal episode, I explore grief from every angle—the physical, the psychological, and the emotional. Whether you're grieving the loss of a loved one, a relationship, a pregnancy, or even a version of yourself, this episode is a space to feel held and understood. Although I do focus mostly on the loss of a loved one (death or transitioning - depending on the language you use) - if you have experienced a break up I would say that the break-up episode would be a better option. I’ll guide you through: What grief actually is (and what it isn’t) How grief affects your brain, nervous system, and body The difference between anticipated and sudden loss The power of movement, ritual, and reflection in processing grief And how, even in the ache, grief can reconnect us to life in deeper ways I also share personal reflections—including my own experience after losing my mum—and offer journal prompts to help you process what you’re carrying. This is not a fix-it guide. It’s a soft space to breathe, to feel, and to remember that you’re not alone. — Shona If this episode resonates, please consider sharing it with someone who might need it—and leaving a review so more people can find support in grief.…

The Vertue Podcast

1
#20 - Attachment Theory: Secure Partners (Part 3 of 4) 33:03

51 weeks ago33:03

33:03

Welcome back to another episode in our attachment theory series . In Part 3, we'll discuss secure attachment styles. Who are these elusive 'secure' individuals, and do they truly exist? What traits do they possess? How can you become more secure in your own relationships? While we'll examine the research, I'll also share some personal insights in this episode, all aimed at helping you establish and maintain healthier, happier relationships. Resources: Hazan, C., & Shaver, P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology , 52(3), 511-524. Mikulincer, M., & Shaver, P. R. (2007). Attachment in Adulthood: Structure, Dynamics, and Change. Not disucssed but open-access and well worth the read: Spruit, A., Goos, L., Weenink, N. et al. The Relation Between Attachment and Depression in Children and Adolescents: A Multilevel Meta-Analysis. Clin Child Fam Psychol Rev 23 , 54–69 (2020). https://doi.org/10.1007/s10567-019-00299-9 Enjoy this podcast? Share it with a friend and get this high quality information out there to high quality people.…

The Vertue Podcast

1
#19 - Attachment Theory: Insecure Attachment Styles (Part 2 of 4) 32:51

1 year ago32:51

32:51

Can two people with an insecure attachment style ACTUALLY be together? How do the insecure attachment styles differ? What were the seminal studies that helped us to understand more about attachment theory? Do we need to 'fix' our attachment style? All these questions answered and more in one of my favourite episodes to record ever. If you prefer to watch your podcasts, you'll find this on my youtube channel (Shona Vertue)…

The Vertue Podcast

1
#18 - Attachment Theory and your Health (Part 1 of 4) 38:16

1 year ago38:16

38:16

Dive into "Attachment Theory and Your Health," where I uncover how early bonds shape our emotional and physical well-being. Starting with John Bowlby's innovative ideas, I explore the roots of attachment theory and its pivotal role in defining our relationships. Learn about the four attachment styles—secure, anxious, avoidant, disorganized—and their profound effects on our health. Why does this matter? Understanding your attachment style can illuminate paths to better stress management, improved relationships, and overall mental health. I'll guide you through introspective questions tailored to each attachment style, designed to foster self-awareness and healing in your interpersonal connections. Join me for a journey to deeper self-understanding and healthier living, all through the lens of attachment theory. QUIZES - Crowell, Judith & Owens, Gretchen. (1996). Manual For The Current Relationship Interview And Scoring System. (This is more clinical and takes 90 minutes but is good for romantic relationships). Also a good resource: https://psychology.psy.sunysb.edu/attachment/ Another quiz here: https://www.attachmentproject.com/attachment-style-quiz/ Other Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6191372/…

The Vertue Podcast

1
#17 - Break-Up Survival (using the biopsychosocial approach) 33:49

1 year ago33:49

33:49

I am currently in a secure relationship with a baby and a loving Fiancé and I really, truly owe a lot of it to the painful, heart-wrenching, life changing lessons of the break-ups I had experienced prior to this partnership. This however took years of work that I have condensed into this podcast (and some more resources on the @vertue_podcast instagram page). I do think that I have too much experience with painful break-ups (of which I only blame myself for), however all that being said they were truly the source so much transformation that no formal education could have ever taught me and because of that I am almost in favour of them. If you are going through it right now please remember at the heart of this pain is the gift of emotional resilience that will enhance every aspect of your life moving forward. More resources on my instagram page https://www.instagram.com/vertue_podcast/…

The Vertue Podcast

1
#16 - How to Read Research and Be EVIDENCE BASED 39:25

2 years ago39:25

39:25

I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based' I also see a simultaneous problem develop in the background ... What is it to be evidence based? How do we ensure that we don't just fall into the trap of another cognitive bias called the "appeal to authority" bias? In this episode, we dive into why research and stats are so important for us all. It starts off by looking at why research matters, using everyday examples to show how it helps us answer questions and understand the world around us. Next, we chat about how research is done, breaking down the hierarchy of evidence and explaining different research methods like longitudinal and cross-sectional studies. The goal here is to make sense of all the research jargon and show how different studies can be used. Then, we tackle statistics in research. It's all about understanding what those numbers really mean, especially focusing on statistical significance and effect size. We also run through how to read a research paper without getting lost – think colour-coded notes and simple breakdowns. And we finish up with some smart questions to ask about research, helping you figure out what's really going on in those studies. The whole episode is about making research feel less intimidating and more relatable, so you can chat about it confidently in your day-to-day life and more importantly, ask the RIGHT questions of so-called experts - bulletproofing yourself against the BS. Want to know more about my health and fitness philosophy? Head to my website: www.shonavertue.com…

The Vertue Podcast

1
#15 - Cellulite Myths and Misconceptions 52:24

2 years ago52:24

52:24

This is a very big episode on cellulite. We take a deep dive into the hypotheses (according to the research) and uncover some of the myths, misconceptions as well as the possible treatments supported by the research* *but we also unpack what that really means - because sometimes these findings can be exaggerated or misleading. My programmes & newsletter - www.shonavertue.com Resources: Pathophysiology of Cellulite: Bass LS, Kaminer MS. Insights into the pathophysiology of cellulite: a review. Dermatol Surg . 2020;46Suppl 1(1):S77–S85. doi: 10.1097/DSS.0000000000002388 Aminophylline: doi: 10.3389/fendo.2023.1087614 *I'm literally about to go have a c-section so please let me know if I have left any resources mentioned out and I'll get them in here asap. Hope you enjoy :)…

The Vertue Podcast

1
#14 - Fat loss (Biopsychosocial Lens) 34:39

2 years ago34:39

34:39

Fat Loss Fundamentals - BUT through a BIOPSYCHOSOCIAL lens. Sorry for yelling, but y'all know how I excited I get about the BPS approach and how effective it is in helping you to individualise your health and wellness systems. EPISODE ROAD MAP: - Calories in vs. Calories out - how it works and why this equation prevails. - Why the CICO approach is not as easy as it sounds - Why small changes make a huge difference (and how to implement them) - The transtheoretical or Stages of Change model (all my psychology nerds are going to love this one) - this will help you to increase that self awareness Whether you are on a fat loss journey or not, this podcast episode goes deeper than the usual mainstream noise around diet and exercise. Providing you with tips on how to embark upon a fat loss journey without neglecting the psychological aspects at play. Enjoy!…

The Vertue Podcast

1
#13 - Cognitive Biases harming your Health 29:13

2 years ago29:13

29:13

In this podcast I discuss five cognitive biases that are potentially harming your health - and no, this is not a clickbait title. We kick off by exploring the concept of cognitive biases - those systematic deviations in judgment that often lead us astray. Then, I dive into five specific cognitive biases that frequently sabotage health goals. From the Anchoring Bias , which makes us cling to initial information (like outdated fitness myths), to the Halo Effect , where we blindly trust attractive individuals as reliable sources of health advice. I also cover the Action Bias, the Empathy Gap, and the Fundamental Attribution Error, each offering a unique lens on why we often struggle with health and fitness endeavours. To wrap up, I provide practical tips for recognising and dismantling these biases, empowering you to make more informed decisions about your health, relationships, and life. Join me for a thought-provoking journey into the psychology behind our health choices, promising insights that can lead to real, positive changes in your life. Check out my website for more information about my training programmes: https://shonavertue.com/ Here is the study I refer to in the episode: Gabrieli, G., Lee, A., Setoh, P., & Esposito, G. (2021). An Analysis of the Generalizability and Stability of the Halo Effect During the COVID-19 Pandemic Outbreak. Frontiers in psychology , 12 , 631871. https://doi.org/10.3389/fpsyg.2021.631871 I hope you enjoy this one as much as I enjoyed researching and recording it :)…

The Vertue Podcast

1
#12 - Hungry? The Science of Appetite (and how it's impacted by exercise) 38:29

2 years ago38:29

38:29

Have you ever wondered if your exercise regime is making your hungrier? This episode is a must-listen for anyone who is fascinated by the intricate connections between exercise, and appetite - or simply anyone who has ever tried to change up their entire health and fitness routine only to find their diet regime completely derailed when they introduce a new type of exercise. Our journey begins with a brief yet insightful overview of obesity, setting the stage for a deeper exploration into how our bodies respond to food and physical activity. Central to our discussion is the concept of appetite - what it is, what influences it, and its crucial role in our dietary patterns. We navigate through the complexities of hunger and food intake, providing a foundation for understanding the impact of exercise on these processes. Diving even deeper, we analyse two compelling studies. The first examines how moderate, steady-state cardio affects appetite, offering intriguing insights into this exercise form's interaction with our hunger cues. Then, we contrast this with the effects of resistance training, uncovering how it uniquely influences our eating behaviors. Resources Cardio Training: Douglas, J. A., King, J. A., Clayton, D. J., Jackson, A. P., Sargeant, J. A., Thackray, A. E., Davies, M. J., & Stensel, D. J. (2017). Acute effects of exercise on appetite, ad libitum energy intake and appetite-regulatory hormones in lean and overweight/obese men and women. International Journal of Obesity, 41(12), 1737–1744. https://doi.org/10.1038/ijo.2017.181 Resistance Training: Ataeinosrat, A., Haghighi, M. M., Abednatanzi, H., Soltani, M., Ghanbari–Niaki, A., Nouri-Habashi, A., Amani-Shalamzari, S., Mossayebi, A., Mitra, K., Johnson, K. E., VanDusseldorp, T. A., Saeidi, A., & Zouhal, H. (2022). Effects of three different modes of resistance training on appetite hormones in males with obesity. Frontiers in Physiology , 13 . https://doi.org/10.3389/fphys.2022.827335 PLEASE NOTE: Sound quality is not my best because I am in a new space. We're working on it but I wanted to challenge my perfectionism and release anyway. Thanks for your support :) The information is still GOLDEN (IMHO).…

The Vertue Podcast

1
#11 - Empowering Women through Menopause - The Strength Training Solution 47:14

2 years ago47:14

47:14

Say goodbye to the misconceptions about weight gain and metabolism – we're debunking those myths and highlighting the power of resistance exercises in maintaining a healthy body composition. In this episode, we dive into the world of menopause and perimenopause, demystifying what these natural life transitions entail. We'll explore the symptoms and changes women often experience during this phase, providing a clear understanding of what to expect. However - contrary to the narrative we're usually sold, it's not all doom and gloom and your perspective matters. More specifically we'll be looking at the incredible benefits of strength training during menopause. Plus, touch on pilates, presenting a balanced, evidence-based perspective on why it might not be enough during menopause. Join us for an empowering conversation that'll leave you feeling motivated and informed. If you're new to strength training - don't worry; I've got you covered with some top tips for getting started. Whether you've been avoiding it your whole life or are just looking to revamp your fitness routine, I'll guide you on where to begin. References: Pilates paper I refer to (Open Access) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9681646/ Systematic Review and Meta-Analysis on Resistance Training for Post Menopausal Women (Not Open Access) Sá KMM, da Silva GR, Martins UK, Colovati MES, Crizol GR, Riera R, Pacheco RL, Martimbianco ALC. Resistance training for postmenopausal women: systematic review and meta-analysis. Menopause. 2023 Jan 1;30(1):108-116. doi: 10.1097/GME.0000000000002079. Epub 2022 Oct 25. PMID: 36283059. Review: The Menopause Greendale GA, Lee NP, Arriola ER. The menopause. Lancet. 1999 Feb 13;353(9152):571-80. doi: 10.1016/S0140-6736(98)05352-5. PMID: 10028999.…

The Vertue Podcast

1
#10 - Menstrual Cycle Syncing - The TRUTH about training on your period 41:07

2 years ago41:07

41:07

In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines. I start with a comprehensive overview of the phases within the menstrual cycle, painting a clear picture of the hormonal ebbs and flows that women experience monthly. As the conversation progresses, we'll look at some of the main claims around the benefits of aligning one's training to these cycles. However, it's not all cut-and-dry. The discussion takes a critical turn as we address the limitations of cycle syncing. I tackle the challenges of generalizing these insights to every woman, the role perception plays in the outcomes, and the variability found in the research. I also examine the profound effects of psychological and societal factors on the menstrual cycle, possibly overshadowing the pure physiological aspects of training on your period. Finishing up this episode, you will be equipped with actionable tips to harmonise your training with your menstrual cycles, all while considering the broader influences that shape your experiences. Join me as I unravel the complex relationship between training and the menstrual cycle, providing a balanced view on the much-discussed topic of cycle syncing. References OPEN ACCESS - McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.) , 50 (10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3 NOT OPEN ACCESS: Cross GB, Marley J, Miles H, et al. Changes in nutrient intake during the menstrual cycle of overweight women with premenstrual syndrome. Br J Nutr. 2001;85:475–482 Please follow Alyssa Olenick Ph.D who is just an incredible evidence-based, myth-busting, value-adding, baddie in this field. She was the first to alert me to the exaggeration of this stuff and helped me to get a little more critical of the information we're inundated with. Her instagram is here: https://instagram.com/doclyssfitness?igshid=MzRlODBiNWFlZA== Check out my programmes here: https://shonavertue.com/collections/digital-goods-vat-tax…

The Vertue Podcast

1
#9 - Feeling depressed or low in motivation? Behavioural Activation has GOTCHU 40:17

2 years ago40:17

40:17

Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression or merely seeking a brighter outlook and a more fulfilling existence. I kickstart our discussion with a brief overview of depression and the notorious depression cycle, an abyss many find hard to escape. However, our focus soon shifts to a ray of hope—the transformative approach of Behavioural Activation (BA). As we dissect Behavioural Activation, it becomes apparent that its principles are not only for those battling depression but provide a treasure trove of insights for anyone yearning for a richer, more engaged life. BA encourages a proactive engagement with valued and mood-enhancing activities, propelling us away from the clutches of negativity and into a space of positive action. The conversation gets more captivating as we traverse into the heart of Behavioural Science, spotlighting Operant Conditioning. By delving into the mechanisms of reinforcement and punishment, we unfold the potential to cultivate healthier, more adaptive behaviors, setting the stage for a harmonious interplay between our actions and emotions. (Some might find it a little dry, but it's necessary to understand to get the most out of BA). To ensure that this dialogue translates into real-world, positive change, I introduce the concept of Behavioural Activation Homework. This actionable strategy provides a platform for you to integrate the discussed principles into your daily routine, thus fostering a proactive stance towards life’s challenges and joys alike. As with every episode, my aim is to arm you with actionable takeaways that can be applied TODAY, embarking on a journey of self-discovery and positive transformation. So, whether you’re wrestling with depressive symptoms or simply eager to enrich your life’s narrative, the essence of Behavioural Activation paves the way for a profound personal revolution. Together, with every episode, we're not only decoding the science of behavior but also nurturing a proactive spirit to thrive amidst life’s kaleidoscope of experiences. Remember, the potential for change is but a thought away, and through the insights shared on this podcast, we’re forging a path toward a more vibrant and fulfilling tomorrow. HOMEWORK Timestamps (so when you're coming back to it you don't have to scroll around trying to find it every time you come back to it). 1. Activities Schedule: 32:50 2. Values Inventory: 35.53 I don't have links to my own values inventory or activity schedule plan atm - but a quick google and I know you'll find it. References: Honestly, I swear the universe just wants me to find these open access papers for you. Ekers, D., Webster, L., Van Straten, A., Cuijpers, P., Richards, D., & Gilbody, S. (2014). Behavioural activation for depression; an update of meta-analysis of effectiveness and sub group analysis. PloS one , 9 (6), e100100. https://doi.org/10.1371/journal.pone.0100100…

The Vertue Podcast

1
#8 - How to be healthy without spending all your money | Health on a Budget 28:40

2 years ago28:40

28:40

In today's podcast, amidst the rising cost of living and the resulting anxiety amplified by media, I'm hoping this episode provides a grounded and affordable approach to health and wellness. We'll delve into the impacts of financial stress on our health, introduce the Diathesis-Stress Model to understand individual stress susceptibility and offer cost-effective solutions for relaxation, fitness, nutrition, and psychological assistance. I'll also guide you on effectively scheduling these practices throughout your week. Remember to subscribe for insightful and actionable content, as this podcast strives to serve comprehensive and applicable knowledge for your well-being. RESOURCES: 1. Diathesis Stress Model Arnau-Soler, A., Adams, M. J., Clarke, T. K., MacIntyre, D. J., Milburn, K., Navrady, L., Generation Scotland,, Major Depressive Disorder Working Group of the Psychiatric Genomics Consortium, Hayward, C., McIntosh, A., & Thomson, P. A. (2019). A validation of the diathesis-stress model for depression in Generation Scotland. Translational psychiatry , 9 (1), 25. https://doi.org/10.1038/s41398-018-0356-7 (This is a nice little open-access paper for y'all that want to geek out on it's application to depression) 2. Paper in Nature on Breath Work benefits on reducing self-reported stress Fincham, G.W., Strauss,Fincham, G.W., Strauss, C., Montero-Marin, J. et al. Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Sci Rep 13 , 432 (2023). https://doi.org/10.1038/s41598-022-27247-y Psychology on a Budget - Crisis Lines in different places (I've tried to narrow these lists down based on the top 5 locations y'all are listening in from - apologies if I miss your country): 1. UK - https://tinyurl.com/UK-Crisis-List 2. USA - https://tinyurl.com/USA-Crisis-Line 3. AUS - https://tinyurl.com/AUS-Crisis-Lines 4. Germany - https://tinyurl.com/Germany-Crisis-Rescourses 5. Canada - https://tinyurl.com/Canada-Crisis-Lines Dive into the truth of health and fitness: sign up for our weekly emails packed with evidence-based, actionable insights that help you cut through the BS - https://manage.kmail-lists.com/subscriptions/subscribe?a=SQjK5R&g=Uqc4pJ TRAIN WITH ME: www.shonavertue.com…

The Vertue Podcast

1
#BE (Bonus Ep.) Guided breathing practice for relaxation | Follow Along 10:24

2 years ago10:24

10:24

A ten-minute fully guided breathing practice that is designed to promote relaxation by stimulating the parasympathetic nervous system. In this calming episode, we will embark on a guided breath practice specifically designed to promote deep relaxation. Harnessing the power of the breath, we tap into our body's innate ability to calm itself by stimulating the parasympathetic nervous system, often referred to as the "rest and digest" system. By following along with the gentle cues and rhythmic patterns provided, you will learn to shift your nervous system from a state of alertness or stress (sympathetic mode) to one of relaxation and rejuvenation (parasympathetic mode). Ideal for moments of stress, insomnia, or simply when seeking a mindful break, this practice serves as a powerful tool for holistic well-being. So find a comfortable spot, plug in your earphones, and allow the transformative power of breath to work its magic. Remember, for those genuinely interested in experiencing the benefits, it's essential to practice regularly and ensure you're in a safe environment where you can relax without distractions. *Remember* this may not be easy to do straight away and particularly in the last round, you may find it challenging to keep up with the chimes. Try to persevere. They are set to provide you with a five-second inhale and a ten-second exhale for ten rounds. So we're breathing out for twice as long as long as we're breathing in. www.shonavertue.com…

The Vertue Podcast

1
#7 - Is avoidance behaviour hindering your results? | Exposure Therapy, Classical Conditioning and Gym-Intimidation 17:20

2 years ago17:20

17:20

How can Classical Conditioning and Behavioural Sciences help us in the gym? Unpack the science behind confronting and overcoming the fears that hold you back from achieving your health, fitness and relationship goals. Have you ever felt your heart race at the thought of stepping onto a gym floor? Or hesitated to express your true feelings to a loved one, fearing their reaction? You're not alone. In this exciting episode, we will delve deep into the transformative world of Exposure Therapy - a groundbreaking method rooted in Classical Conditioning. Now - this episode is more than just theory; it's actionable advice. We'll journey from the psychology of 'why we fear' to practical steps to conquer those fears. Whether you're navigating the intimidating world of fitness or the complex corridors of personal relationships, get ready to redefine your narrative. Plus, we have a homework challenge that could be the game-changer you've been waiting for. Dive in and face your fears head-on! 🎧🚀🔥 HOMEWORK: Unpack a fear - write down 5 graded ways that you might be able to move towards that fear. Obviously for safety purposes, if this is a massive fear that’s getting in the way of your functioning, please don’t do this without a qualified therapist guiding you through this. I’m talking about basic things that you might be avoiding. REFERENCES & EXTRA READING Carmen P. McLean, Hannah C. Levy, Madeleine L. Miller, David F. Tolin, Exposure therapy for PTSD: A meta-analysis , 2022 https://doi.org/10.1016/j.cpr.2021.102115 Rauch SA, Eftekhari A, Ruzek JI. Review of exposure therapy: a gold standard for PTSD treatment . 2012 doi: 10.1682/jrrd.2011.08.0152. (Open Access)…

The Vertue Podcast

1
#6 - Preventing Burnout: Understanding the effects of accumulative stress (Allostatic Load) 33:50

2 years ago33:50

33:50

Stress: We've all felt it, but have you ever wondered about the real toll it takes on your body over time? Today, we delve deep into the under-discussed health topic of 'Allostatic Load.' In simpler terms it refers to the accumulated effects of stress on your body, the balance between our fight-or-flight reactions and the relaxation processes. Ever felt extra jittery after an emotional upheaval, even when you thought a workout would help? Well, there's a reason for that. I'll discuss how stress, from various sources, stacks up in your system. I also touch on how to measure this "stress load" - from the rhythm of your heartbeat (HRV) to the general state of your immune function. Why should you care? The implications of a high allostatic load are immense, spanning from chronic diseases, and cognitive challenges, to unexpected weight gain and more. But don't jump off the treadmill just yet! I'm not advocating quitting exercise. Instead, I will walk you through the strategies to ease this load using the Biopsychosocial model. In today's episode, I'll also share personal stories (hint: stress-triggered acne), practical relaxation breathing techniques, the significance of our mindsets and appraisals, and the influence of our social circles. Dive in with us as we help you transform big stressors into little ones and smaller stressors into non-issues. After all, understanding stress is the first step in managing it. Keep calm and carry on listening 🎧 HOMEWORK: CBT appraisals exercise - write down an event, the appraisal you gave that event (as in, what it meant for you or what you feel like it means in the context of your life or the situation), the emotion that followed and then the behavior that followed that emotion. example: EVENT: Your boss cuts you off at a work meeting while you're speaking. APPRAISAL: She doesn't respect me or my work EMOTION: Sad, frustrated, defeated, deflated. BEHAVIOUR: Third coffee or wine-o'clock, or office snack bar, or passive-aggressive behavior back to your boss which may cause them to continue to treat you in a negative way. If I've forgotten to include anything, let me know. Want to change your life? - https://shonavertue.com/…

The Vertue Podcast

1
#5 - Reducing Stress with Breath work & HRV Measures 32:52

2 years ago32:52

32:52

In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between. But how does it work and makes it such a reliable indicator? I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s real-time stress levels and recovery state. I will also discuss the interactions between HRV and Breathwork. I'll specifically rant about diaphragmatic breath-work which unfortunately comes with a lot of misconceptions. Whether you're a mindfulness pro, an athletic coach, or someone simply looking to better understand your body's response to stress, this episode promises a wealth of knowledge. HOMEWORK: - Practice your breathwork from a rounded position. The goal is to breathe into the back body, relaxing the shoulders and letting your spine round forward. If you find that MORE restrictive, you may need to do more work around Lat and Thoracic flexibility. Check out my flexibility programme - Check out this anatomy diagram of the amazing Diaphragm. RESEARCH: The study reviewed the potential of heart rate variability (HRV) as a reliable indicator for psychological stress. After examining 37 relevant publications from major databases, researchers found that stress typically results in changes in HRV, primarily characterized by decreased parasympathetic activity. This decrease is seen as a drop in the high-frequency band and a rise in the low-frequency band of HRV. Furthermore, brain imaging revealed a connection between HRV and specific brain regions, such as the ventromedial prefrontal cortex, which play a role in how we perceive stress. Thus, the evidence supports HRV as a valuable tool for objectively assessing psychological stress and overall well-being. Yoga and TaiChi on HRV - Open Access systematic review with MA of RCTs This study looks at the effects of breathing practices on stress and mental health, using self-report as an outcome measure for stress. The reason I chose to share it here in the notes is because it is open access and provides some other links to research on HRV that you may like.…

The Vertue Podcast

1
#4 - Negative Body Image | Getting Results 25:51

2 years ago25:51

25:51

We've all experienced that growing overwhelm that comes up when it feels as though the effort you've been putting into something, just isn't paying off. So what are you supposed to do? In this episode, I share 3 key things you're probably not considering when that feeling of frustration with not getting results comes up: 1. Better Data Collection 2. Power of Self-Esteem on Perception 3. Lowering Stress (but like, actually) If you have ever looked in the mirror and felt that sense of frustration, particularly because you'd been training hard and "eating right" and yet still, you feel like nothing has changed. You can't see a single piece of evidence for your hard work. This episode is for you. I do discuss some sensitive topics today including Body Dysmorphic Disorder - obviously, I don't go into detail on it because it's not the topic of the podcast, however, if you are concerned please check out these websites below: bddfoundation.org https://butterfly.org.au/ Also for those who want to read further on the Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/34130638/…

The Vertue Podcast

1
#3 - Confidence: Harnessing the Biopsychosocial Model for Empowerment in Life, Love, and Workouts 41:05

2 years ago41:05

41:05

If you find yourself grappling with gym confidence—or confidence in any area of your life—this episode is for you. In this episode, I delve deep into the intricate nexus of biology, psychology, and social factors, unraveling the secrets to cultivating unwavering confidence across all aspects of life. I finish this episode with a guided breath sequence designed to recalibrate your nervous system, acting as a lifeline when you're feeling stressed, overwhelmed, or lacking in confidence. To fully appreciate the power and nuances of this potent tool, I would definitely advise listening through the entire episode before giving it a try. As always, I'm leaving you with some enriching homework, but rest assured, it's the kind that will catapult your confidence to new heights and, in turn, reshape the trajectory of your life (sounds like a big call, but I've seen it work both with my own clients and in the literature). References: Kazantzis, N., Luong, H.K., Usatoff, A.S. et al. The Processes of Cognitive Behavioral Therapy: A Review of Meta-Analyses. Cogn Ther Res 42, 349–357 (2018). https://doi.org/10.1007/s10608-018-9920-y…

The Vertue Podcast

1
#2 - Unlocking Healthier Lives: Dive into Health Psychology & Master Your Behaviours 26:55

2 years ago26:55

26:55

Why don't do what we say ... In today's episode, we embark on what I think is a fascinating journey through the world of health behaviors and the psychology that underpins them. As we unravel the intricate fabric of health psychology, we'll discover the forces that shape our decisions about health every day. I'll introduce you to a field that bridges the gap between mind and body: Health Psychology. This discipline doesn't just shed light on our behaviours—it also offers a roadmap for optimizing our well-being. We take a dive deep into the Health Belief Model (HBM). Born out of the tuberculosis crisis of the 1950s, the HBM has been a game-changer in predicting and influencing health behaviors for decades. It's not just about understanding the risks and benefits; the HBM teaches us that perceptions, barriers, and cues can make or break our health choices. Lastly, we get practical by basically workshopping 'How to Not Suck at Health Behaviors.' I will arm you with actionable insights and strategies drawn from psychology to level up your health game. From reprogramming perceptions to designing your environment, you'll be guided toward turning knowledge into tangible, health-boosting actions. www.shonavertue.com References: Gulliver, A., Griffiths, K.M. & Christensen, H. Perceived barriers and facilitators to mental health help-seeking in young people: a systematic review. BMC Psychiatry 10 , 113 (2010). https://doi.org/10.1186/1471-244X-10-113…

The Vertue Podcast

1
#1 - Introduction to the biopsychosocial model (and how it will benefit you) - ALSO FIRST EPISODE 😮‍💨 18:43

2 years ago18:43