There's a big moment at the top of this episode… but we're not spoiling it here. What we can tell you: the conversation that follows is one of the most practical breakdowns we've had on breathing, pain, stress physiology, and women's health.

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It's a two-host episode (no referee!), and Gene and Megan go straight at one of the most common pieces of bad advice women still get: "Your cortisol is high… you should stop working out." They break down why cortisol is supposed to fluctuate, why strength training creates a healthy temporary spike, and how lifting actually improves the systems that help cortisol

They also hit the hard truth that makes strength training non-negotiable: after 30, women tend to lose muscle mass over time and bone density can decline each year—unless you load the system and give it a reason to adapt. The episode lays out simple best practices: consistency, progressive overload, training with enough intensity to create change, and not confusing "a lot of sweating" with "the right stimulus."

If you've been told to back off lifting because of stress hormones—or you're stuck in the "cardio-only" loop because you're afraid of getting bulky—this is your reset button (and your permission slip).

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Ever feel like you held it together through December… and then January quietly body-slammed you? In this shorter episode, the Movement Is Medicine crew breaks down the "boomerang season": the post-holiday crash where routines normalize, adrenaline drops, and a lot of people start feeling tired, irritable, unmotivated, or strangely "flat."

They unpack how stress shows up even when you don't feel anxious, why winter overstimulation and lack of nature-time can amplify the slump, and how men and women often miss stress in different ways (either not acknowledging it or acknowledging it without changing anything)

The takeaway is refreshingly simple: name what's happening, then commit to small, low-friction actions that pull you forward—like keeping plans you're tempted to cancel, creating a tiny routine reset, and building momentum one "easy win" at a time. If you've been wanting to curl up under a blanket and disappear until spring… congrats. You're human. This episode helps you climb out anyway.

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Following last week's GLP-1 conversation, the Movement Is Medicine crew sits down with Becky Ramsing, registered dietitian and public health expert at Johns Hopkins, to talk about nutrition in a way that actually fits real life. Instead of chasing perfect meal plans, Becky explains why dietary patterns matter more than extremes—and why food decisions are shaped by culture, emotions, access, and the environment we eat in.

You'll hear practical strategies for making change without the all-or-nothing spiral: choosing small "next steps," building habits through repetition, and using your environment to make healthier choices easier (without relying on willpower as your full-time job). The group also tackles common myths—carbs aren't villains, sugar isn't a superdrug, and most people don't need protein in every beverage—while making a strong case for basics like whole grains, fruits/vegetables, and fiber.

If you've ever felt overwhelmed by nutrition advice, this episode gives you a calmer, smarter framework—and a few laughs along the way (including a serious debate about the "correct" chocolate chip cookie).

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Dr. Spencer Nadolsky joins the podcast to cut through weight-loss hype. We cover GLP-1 meds, calorie realities, visceral vs. other fat, telemedicine models, and how evidence + high-touch care beat the latest fad. Practical, clear, and candid.

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Lauren Sambataro — dancer, long-time performer in Wicked, and functional health practitioner — joins the hosts to unpack what it takes to keep a high-level body doing high-volume work. We talk about the realities of performing eight shows a week on raked stages, the evolving relationship dancers have with pain, and why pain signals aren't always simple or scary. Lauren frames pain as information and explains how performers learn to distinguish the tweak that can be managed from the problem that needs a plan.

The conversation turns practical and wide-ranging: what "biohacking" really means (an individualized, evidence-aware effort to optimize biology), why lab testing should confirm—not replace—good clinical history, and the common trap of chasing supplements while ignoring foundations. Lauren's top priorities? A consistent sleep schedule (wake/sleep times within ~30 minutes), removing phones from the bedroom, and returning to nutritional basics (including trace minerals) before adding a forest of pills. She also reflects on the emotional labor of working with clients, the promise and limits of AI in care, and why simple behavior changes often beat flashy shortcuts.

Actionable takeaways you can use today:

• Lock in a consistent sleep/wake window and optimize your sleep environment.

• Ditch the phone from the bedroom (or add a physical blocker) to improve sleep signals.

• Prioritize foundational habits (sleep, nutrition, movement) before layering in tech or supplements.

• Use labs to confirm patterns suggested by history; one test rarely tells the whole story.

• For clinicians and coaches: manage your energy and be purposeful about when to push versus when to repair.

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In this episode the hosts dig into the mechanics, healing timelines, and clinical clues behind the soft-tissue problems that land people in clinic. Moving beyond "it hurts," they explain how muscles, tendons, ligaments, and fibrocartilage (meniscus and labrum) differ in blood supply, injury patterns, and recovery — and why that matters for decisions about rest, rehab, or surgery. You'll hear clear explanations of grade-1 through grade-3 tears, why tendons can be stubborn, how meniscal and labral tears present (think delayed swelling and the dreaded "bucket-handle"), and when an avulsion changes the game.

The team will explain how strength testing, unilateral vs bilateral pain as diagnostic clues, and how building the right tissue "environment" (progressive loading, targeted rehab, and realistic timelines) is the best path to lasting function.

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We are taking a little detour from our tissue health series. In this episode we discuss modern wellness trends and how to evaluate health claims: from the limits of single case stories to the value of high-quality evidence and thoughtful clinical judgment. Along the way the hosts mix in candid studio banter (yes, there's a memorable detour into perineal sunning) while returning repeatedly to practical takeaways: move intelligently, prioritize progressive loading over needless rest, and use critical thinking when assessing health advice.

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