Welcome Back to Episode 5!

Recovery is probably the most understood part of training, Everywhere you look it’s ice baths, massage guns and cryo chambers….but none of that matters if you’re not really nailing the basics.

In this episode we cover:

• What recovery actually is (And how long it takes)
• ​The S-Tier non negotiables you can’t skip
• ​The biggest myths that need busting
• ​Our ruthless tier list - from cake to garbage

By the End you’ll know what really counts and what’s just expensive sprinkles

Watch on YouTube; @biojampodcast

Instagram: @ biojampodcast

#Recovery #AthleteRecovery #SportsScience #Physio #BioJamPodcast #SleepForPerformance #TrainingRecovery #IceBaths #StrengthTraining #LoadManagement

Muscles aren’t just for flexing — they’re for living better, moving easier, and performing at your best. 💪
In this BioJam episode, Jess and Sam unpack the world of hypertrophy training: what it is, why it matters for everyone (not just gym junkies), and how to actually make it work for your goals. From evidence and research to simple tips, we’ve got you covered.

🎧 Press play and let’s build some muscle that works as hard as you do.

Available on Spotify, Apple Podcasts, Youtube and wherever you get your podcasts.

💬 Let’s keep the conversation going!
Follow us on socials for more evidence-based tips, laughs, and behind-the-scenes:
📸 Instagram: @biojampodcast🎥 TikTok: @biojam.podcast▶️ YouTube: https://youtube.com/@biojampodcast?si=t88xLIPC5-xrEQvv
🌐 BOOK WITH US : https://book.nookal.com/bookings/book/819d374A-bBdE-cDc9-a2Ce-90a3FA41698a/location

#BioJamPodcast #Hypertrophy #StrengthTraining #PhysioTips #ExerciseScience #MuscleGrowth #PodcastAustralia #EvidenceBased #TheBiomechanicsClinic #MelbournePhysio

🥊 Welcome to the ring!

In this episode of the BioJam Podcast, Jess (physiotherapist) and Sam (exercise physiologist) step into the metaphorical boxing ring to break down the key differences — and surprising similarities — between physiotherapy and exercise physiology.

👊 Who prescribes what?🤕 Can both manage injuries and chronic conditions?📚 What do the guidelines say, and how do they help us work better together?

Expect some friendly jabs, evidence-backed takes, and plenty of laughs as we tackle the myths and mashups of these two allied health professions. Whether you're a fellow clinician or someone just trying to work out who you should book in with — this one's for you.

🧠 Spoiler alert: It’s less about turf wars and more about teamwork.

🎧 Available on Spotify, YouTube, and wherever you get your podcasts.

www.youtube.com/@BioJamPodcast
📲 Follow us @BioJamPodcast for weekly recaps, visuals, and bonus content.

#Physiotherapy #ExercisePhysiology #AlliedHealth #BioJamPodcast #EvidenceBasedPractice #TeamCare #HealthPodcast

______________________________________________

Guidelines mentioned in this Episode...

National Physical Activity Guidelines:

https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians

Low Back Pain:

https://www.safetyandquality.gov.au/standards/clinical-care-standards/low-back-pain-clinical-care-standard

Hip & Knee Osteoarthritis:

https://www.racgp.org.au/clinical-resources/clinical-guidelines/key-racgp-guidelines/view-all-racgp-guidelines/knee-and-hip-osteoarthritis

Osteoporosis:

https://healthybonesaustralia.org.au/health-care-professionals/guidelines-statements/

🎙️Welcome back to Episode 2 of the BioJam Podcast!

This week, we’re diving into bone health—what the latest guidelines say, why they matter, and how you can apply them.

We break down the key recommendations by Healthy Bones Australia and BJSM backed by current research.

We talk:
​Resistance training
​Balance training
​Impacts (like jumping, skipping, or stomping)

Whether you're aiming to slow the decline of Osteoporosis, build bone density as you age, stay strong or just move better, this podcast is for everyone—not just elite athletes or older adults.

We talk about who is at risk, specific exercise guidelines, barriers to beginning and how fit this into your routine.

👉 Follow us on TikTok, Instagram, and YouTube for resources, blogs and extra content—links in our bio.
Thanks for being a Jammer. Don’t forget to like, follow, and share with someone who might be interested in Bone Health!

LETS JAM
- Jess and Sam

📖 Resources 👇

Healthy Bones Australia Fact Sheets: https://healthybonesaustralia.org.au/resource-hub/fact-sheets/

Health Bones Australia Exercise Guidelines:
https://healthybonesaustralia.org.au/your-bone-health/exercise-bone-health/

BJSM Steady & Straight UK Exercise Consensus:
https://blogs.bmj.com/bjsm/2023/10/30/steady-and-straight-uk-consensus-statement-on-physical-activity-and-exercise-for-osteoporosis/

#alliedhealth #bioplasticity #exercisephysiology #melbourneaustralia #physiopodcast #physiotherapy #podcasthealthtips #podcastreels #strengthandconditioning #bonehealth #osteoporosis

🎙️ BioJam Podcast - Season 1, Episode 1: Movement Jail & Bioplasticity

Have you ever been told you have a “bad back”, “worn-out knees,” or that you should “stop running before you ruin yourself”?

Too many people feel trapped by fear and misinformation about their bodies, stuck in what we call movement jail - afraid to move, exercise, or live fully because they believe their body is fragile.

In the very first episode of the BioJam Podcast, hosts Jess & Sam break down what movement jail really is, where it comes from, and… most importantly… how you can break free.

Whether you’re a clinician, athlete, weekend warrior, or just someone trying to stay active, this episode will empower you with the evidence, language, and mindset you need to rebuild confidence in your body.

Jess & Sam bring their signature mix of pain science, rehabilitation research, and real-world experience to unpack the concept of bioplasticity - the idea that your body and brain are constantly adapting and are far more resilient than you’ve been led to believe. Jess & Sam first came across this exciting term at EP3 2025 (3-day pain science conference) hosted by Noigroup.

This episode is packed with practical advice for building confidence in your movement, understanding your pain, and starting your journey out of movement jail - one step at a time.

🔍 Key topics covered in this episode:

• What is movement jail?

• Injury myths and facts

• The difference between placebo and nocebo

• Resiliency of the human body

• Bioplasticity explained

• Criteria for physiological adaptation

• Overcoming fear of movement

• Why movement is safe

• Confidence in rehabilitation

• And why Sam thinks jail-time could provide opportunity to meet the physical activity guidelines… hmmmmmm

Whether you’re dealing with chronic pain, recovering from an injury, or helping others on their journey to better movement, this episode of the BioJam Podcast will change the way you see your body.

Watch the full video on Youtube:

www.youtube.com/@BioJamPodcast

Want to learn more?

Check out these resources:

Movement Jail:

1. The Enduring Impact of What Clinicians Say to People With Low Back Pain (Darlow et al., 2013)

2. Can different exercise technique lead to injury?

(Alister MacInnes, The Biomechanics)

3. Clinical relevance of contextual factors as triggers of placebo and nocebo effects in musculoskeletal pain (Caniero et al., 2022)

Bioplasticity:

1. It is not just the brain that changes itself – time to embrace bioplasticity? (Lorimer Moseley, IASP)

2. We Are Bioplastic! Teaching Patients How Their Nervous System Adapts and Changes (Noigroup Clinical Discussions)

3. Do our patients need fixing? Or do they need a bigger cup? (Greg Lehman)

Thanks for listening,

Jess & Sam x

Welcome to BioJam: a short, sharp Allied Health podcast (15-20mins)🎙️ where we break down the latest in pain science 🧠, sports medicine, and rehab research so it actually makes sense.

Hosted by Jess and Sam - a physiotherapist and exercise physiologist duo based in Melbourne, Australia. We’re here to turn evidence into action. No jargon 🚫. No fluff 🐑. Just clinically useful conversations (with the occasional laugh).

Hit follow, come along for the journey and become a Jammer today ✅ Get ready to think critically, train smarter, and jam with us every fortnight! 🍓

https://youtube.com/@biojampodcast?si=Klt1zvARxNVbhGld