title

Move Daily Health Podcast

Freyja Spence and Dain Wallis

4
Followers
5
Plays
Move Daily Health Podcast

Move Daily Health Podcast

Freyja Spence and Dain Wallis

4
Followers
5
Plays
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About Us

Health practitioners from around the world empower you to be your own health hero.

Latest Episodes

Move Daily Health Podcast Episode 31: Winter Movement & Nutrition Considerations

In today's episode- a continuation of the chat we had we Dr. Sue and Dr. Donna last week- we sit down to discuss the main movement and nutrition considerations that crop up within our client population in the winter months. From tight shoulders and hips to carb cravings and caffeine intake, we touch base on the issues that plague people through the winter and offer self-care strategies to keep your body humming along regardless of the weather outside. Show Notes: 1:30 - Stiff hips and low back 3:45 - The impact of winter boots on the body 5:00 - Ankle and foot care in the winter 8:00 - Cold weather = elevated breathing rate, shrugged shoulders, neck tension 11:00 - Eyes up! Leave the phone in your pocket. 13:00 - Recap of winter body care recommendations 14:00 - Dietary diversity decreases in the winter months; all hail frozen veggies! 16:00 - Bad weather = more ordering food in. Planning and food prep make a huge difference. 18:00 - How caffeine intake tends to creep up through the...

31 MIN1 w ago
Comments
Move Daily Health Podcast Episode 31: Winter Movement & Nutrition Considerations

Move Daily Health Podcast Episode 030: Winter Health Strategies w/ Dr. Donna & Dr. Sue

The doctors are back to discuss winter health strategies! What should be your protocol if you catch a cold or the flu? Do you know how to best handle cold winter weather? What can you do to best fight off Seasonal Affective Disorder? In today's episode, we welcome the Doctors back to the podcast to discuss the things you can do to maintain your health throughout the long, cold Canadian winter. Show Notes: 2:00 - How to tell the difference between a cold & the flu. 5:00 - How can you best manage a gastro virus. What should you/shouldn't you eat? 9:00 - When you're feeling under the weather, when should you actually go get checked out? 11:45 - We discuss antibiotics: When they're necessary, when they're not, and the seriousness of antibiotic resistance. 16:00 - Should you exercise when you're sick? When is it ok to go back to the gym after you've been sick? 18:00 - Some "fun facts" about pneumonia (read: not fun) 19:20 - Are flu shots necessary? Recommended? Who should get them? 26:45...

62 MIN2 w ago
Comments
Move Daily Health Podcast Episode 030: Winter Health Strategies w/ Dr. Donna & Dr. Sue

Move Daily Health Podcast Episode 29: 2019 Health Roundup w/Freyja & Dain

In today's episode, we sit down to recap the year and to discuss our 2019 health takeaways. From movement and nutrition to lifestyle and environment, we touch base on everything from foot care to air filters and how to implement these factors to boost your personal health and wellbeing. We'd like to thank everyone for listening this year and we look forward to providing more great health content through 2020 and beyond. 2019 Movement & Exercise Takeaways: 2:20 – Reintegration of movement after injury, and the value of skills-based training 9:20 – The importance of daily foot care, and incorporating the short foot exercise 2019 Nutrition Takeaways: 12:30 – Time-restricted eating (TRE) to reduce systemic inflammation, and improve digestion and sleep quality. 17:30 – Dietary diversity for improved immunity, resiliency and overall health 2019 Lifestyle & Environment Takeaways 21:00 – Air and water filtration for improvements in sleep quality and gut health 24:00 – The impact of li...

38 MIN2019 DEC 16
Comments
Move Daily Health Podcast Episode 29: 2019 Health Roundup w/Freyja & Dain

Move Daily Health Podcast Episode 28: HIIT Exercise and Health w/ Professor Martin Gibala

Today we welcome to the show world-renowned exercise researcher and author of The One Minute Workout,Martin Gibala, Ph.D. Professor Gibala has published more than 100 peer-reviewed articlesand has received multiple awards for teaching excellence.Today we dig into his research on the health benefits of high-intensity interval training: Why it's a valuable tool for health, who it can benefit, and how you can get started. Tune in today and expand your healthscape! Show Notes: 0:00 – Who is Professor Martin Gibala and how did he get into HIIT exercise research? 2:15 – We cover the difference between aerobic vs. anaerobic exercise 4:00 – Can you (should you?) train for a marathon by using only interval training? 5:25 – We discuss what “intensity” truly means (Hint: it’s different for everyone!) 8:00 – Do you need a bike to do HIIT exercise? Or can you apply interval training to other exercise modalities? 10:00 – The beneficial psychology of interval training- anyone can do it an...

44 MIN2019 DEC 9
Comments
Move Daily Health Podcast Episode 28: HIIT Exercise and Health w/ Professor Martin Gibala

Move Daily Health Podcast Episode 27: The Science of Health & Performance w/ Dr. Marc Bubbs.

Today we welcome to the show Dr. Marc Bubbs, aNaturopathic Doctor, Performance Nutrition Lead for Canada Basketball, and author of the recently released book PEAK: The new science of athletic performance that is revolutionizing sports. Dr. Bubbs has a wealth of experience in the world of health & performance. He routinely speaks to world-leading experts in the field of human performance on his own podcast, and has recently amalgamated the latest research in his book PEAK. If you're looking to boost your health or performance, tune in today for everything you need to know! Show Notes: 0:00 – Who is Dr. Marc Bubbs? 3:00 – Marc speaks to the expansion of research and how we are now better at integrating various fields to optimize health and performance. 6:45 – From the general person to the elite athlete, we talk about the necessity of daily movement for not only health, but performance. 9:45 – We talk about the rise of ultra-processed foods, the missing value of whole foods, and s...

46 MIN2019 DEC 2
Comments
Move Daily Health Podcast Episode 27: The Science of Health & Performance w/ Dr. Marc Bubbs.

Move Daily Health Podcast Episode 26: Epigenetics & Personalized Health with PH360

Today we welcome to the show Emma Masters and Kyle Riley to discuss the topic of epigenetics and personalized health solutions. Do you struggle to get moving in the morning? Or are you the type who can't start the day without a workout? From anthropometrics to chronobiology, we are learning more and more about why two people can get dramaticallydifferent results from the same health plan. If you've tried it all but can't seem to find the right recipe, tune in today as we discuss the latest in epigenetics and personalized health. Show Notes: 0:00 – Who are Emma Masters and Kyle Riley? 2:00 – What are epigenetics, and how can they help us personalize health? 7:00 – How have epigenetics specifically helped Kyle and Emma with their own health? 12:00 – How gyms and corporations can use programs like PH360 to help clients and employees get the most out of their workouts and work days. 14:30 – We talk anthropometrics and the accuracy of epigenetic information. Party trick alert! 18:00...

58 MIN2019 NOV 25
Comments
Move Daily Health Podcast Episode 26: Epigenetics & Personalized Health with PH360

Move Daily Health Podcast Episode 25: The Pillars of Health (1-year Anniversary!)

Today we release our 25th episode and celebrate our 1-year anniversary! We've had some great guests over the past year but today we thought we'd take a moment to reflect and to discuss the Move Daily approach to Health Coaching: Our Pillars of Health. Although our Instagram page may look like all we do is host podcasts (and we'll work to fix this in the new year!), our core competency is Health Coaching. Tune in today to learn about our journey, how we work with clients, and to explore some of the lesser-considered aspects of our lifestyles that can have major impacts on true, deep health. Show Notes: In today's podcast we cover: It's our 1-year Podcast Anniversary! What is Health Coaching? How did Freyja and Dain become Health Coaches? Why was Move Daily created? We break down the Move Daily 5 Pillars of Health: Movement Nutrition Sense of Self Community Stillness Thank you for listening and we look forward to another great year of conversations! Further Reading & Listening: https:...

35 MIN2019 NOV 18
Comments
Move Daily Health Podcast Episode 25: The Pillars of Health (1-year Anniversary!)

Move Daily Health Podcast Episode 024: Acupuncture Meets Western Medicine, with Mike Moons

Today we welcome to the show Mike Moons to explore the world of Acupuncture and Traditional Chinese Medicine, and how these ancient practices compare to the standard Western medicine approach. After suffering a major neck injury, Mike turned to acupuncture as a last resort. When Traditional Chinese Medicine proved to be his unexpected route to recovery, Mike knew he had to learn more. Now well-versed in both Eastern and Western medicine, Mike joins us today to dispel some myths and to discuss where Acupuncture fits in today's treatment landscape. Show Notes: 0:00 – Who is Mike Moons? 5:30 – How a Crossfit injury led Mike to the world of acupuncture. 13:20 – What is acupuncture and how does it work? 23:00 – Mike talks about neurology and how this is the key piece of overlap between Eastern and Western Medicine. 29:00 – How does Mike explain the effectiveness of acupuncture to skeptical patients? - How can you treat the right hand and get a response in the left? 37:15 - Mike disc...

59 MIN2019 NOV 4
Comments
Move Daily Health Podcast Episode 024: Acupuncture Meets Western Medicine, with Mike Moons

Move Daily Health Podcast Episode 023: Hacking Travel for Health

Do you suffer from jet lag when you travel? Do you return from vacation often feeling more run-down than when you left? In today's podcast we discuss hacking travel for health, so that you can enjoy your time away without the negative consequences. Fresh off a 15-hour flight from Thailand, your Move Daily Health Coaches sit down to discuss the habits and hacks they use to make travel as seamless as possible. From pre-flight prep to optimizing meal times and everything in between, these are the tools the experts use to minimize jet lag, prevent unwanted weight gain while on vacation, and to return home from travel feeling as refreshed as ever. Show Notes: 0:00 – The two big considerations to making travel successful for your health & fitness. 3:00-17:45 - Tips for travelling to your destination 3:00 – How to optimize food and diet on flights *Get your body accustomed to fasting prior to any travel!* Eat before you go & avoid airport food Take appropriate snacks (whole foods/1-ingre...

37 MIN2019 OCT 21
Comments
Move Daily Health Podcast Episode 023: Hacking Travel for Health

Move Daily Health Podcast Episode 022: Running Healthy, with Tanner & Audrey

If you're a runner or thinking about getting into running shape, today's podcast is for you as we welcome to the show avid runners and educators Audrey Peace-Gervais and Tanner Gervais. Audrey is now training for her 8th half-marathon race and is bringing her postpartum running takes to the show. Her husband Tanner is a physiotherapist who has completed multiple Boston Marathons and Ultra-distance running events and brings his takes as a clinician. From shoes to breathing, we've got you running healthy in today's episode! Show Notes: 0:00 – Who are Audrey and Tanner and why are we excited for this roundtable on running? 6:40 – What are some of the common running injuries that Tanner sees in his clinic? 7:50 – Advice on how to start running responsibly and avoid injury. 12:45 – What did Audrey and Tanner do incorrectly when they first started running and what would they do differently now if given the chance to go back? 18:15 – We discuss proper foot striking and the best shoes ...

59 MIN2019 OCT 15
Comments
Move Daily Health Podcast Episode 022: Running Healthy, with Tanner & Audrey

Latest Episodes

Move Daily Health Podcast Episode 31: Winter Movement & Nutrition Considerations

In today's episode- a continuation of the chat we had we Dr. Sue and Dr. Donna last week- we sit down to discuss the main movement and nutrition considerations that crop up within our client population in the winter months. From tight shoulders and hips to carb cravings and caffeine intake, we touch base on the issues that plague people through the winter and offer self-care strategies to keep your body humming along regardless of the weather outside. Show Notes: 1:30 - Stiff hips and low back 3:45 - The impact of winter boots on the body 5:00 - Ankle and foot care in the winter 8:00 - Cold weather = elevated breathing rate, shrugged shoulders, neck tension 11:00 - Eyes up! Leave the phone in your pocket. 13:00 - Recap of winter body care recommendations 14:00 - Dietary diversity decreases in the winter months; all hail frozen veggies! 16:00 - Bad weather = more ordering food in. Planning and food prep make a huge difference. 18:00 - How caffeine intake tends to creep up through the...

31 MIN1 w ago
Comments
Move Daily Health Podcast Episode 31: Winter Movement & Nutrition Considerations

Move Daily Health Podcast Episode 030: Winter Health Strategies w/ Dr. Donna & Dr. Sue

The doctors are back to discuss winter health strategies! What should be your protocol if you catch a cold or the flu? Do you know how to best handle cold winter weather? What can you do to best fight off Seasonal Affective Disorder? In today's episode, we welcome the Doctors back to the podcast to discuss the things you can do to maintain your health throughout the long, cold Canadian winter. Show Notes: 2:00 - How to tell the difference between a cold & the flu. 5:00 - How can you best manage a gastro virus. What should you/shouldn't you eat? 9:00 - When you're feeling under the weather, when should you actually go get checked out? 11:45 - We discuss antibiotics: When they're necessary, when they're not, and the seriousness of antibiotic resistance. 16:00 - Should you exercise when you're sick? When is it ok to go back to the gym after you've been sick? 18:00 - Some "fun facts" about pneumonia (read: not fun) 19:20 - Are flu shots necessary? Recommended? Who should get them? 26:45...

62 MIN2 w ago
Comments
Move Daily Health Podcast Episode 030: Winter Health Strategies w/ Dr. Donna & Dr. Sue

Move Daily Health Podcast Episode 29: 2019 Health Roundup w/Freyja & Dain

In today's episode, we sit down to recap the year and to discuss our 2019 health takeaways. From movement and nutrition to lifestyle and environment, we touch base on everything from foot care to air filters and how to implement these factors to boost your personal health and wellbeing. We'd like to thank everyone for listening this year and we look forward to providing more great health content through 2020 and beyond. 2019 Movement & Exercise Takeaways: 2:20 – Reintegration of movement after injury, and the value of skills-based training 9:20 – The importance of daily foot care, and incorporating the short foot exercise 2019 Nutrition Takeaways: 12:30 – Time-restricted eating (TRE) to reduce systemic inflammation, and improve digestion and sleep quality. 17:30 – Dietary diversity for improved immunity, resiliency and overall health 2019 Lifestyle & Environment Takeaways 21:00 – Air and water filtration for improvements in sleep quality and gut health 24:00 – The impact of li...

38 MIN2019 DEC 16
Comments
Move Daily Health Podcast Episode 29: 2019 Health Roundup w/Freyja & Dain

Move Daily Health Podcast Episode 28: HIIT Exercise and Health w/ Professor Martin Gibala

Today we welcome to the show world-renowned exercise researcher and author of The One Minute Workout,Martin Gibala, Ph.D. Professor Gibala has published more than 100 peer-reviewed articlesand has received multiple awards for teaching excellence.Today we dig into his research on the health benefits of high-intensity interval training: Why it's a valuable tool for health, who it can benefit, and how you can get started. Tune in today and expand your healthscape! Show Notes: 0:00 – Who is Professor Martin Gibala and how did he get into HIIT exercise research? 2:15 – We cover the difference between aerobic vs. anaerobic exercise 4:00 – Can you (should you?) train for a marathon by using only interval training? 5:25 – We discuss what “intensity” truly means (Hint: it’s different for everyone!) 8:00 – Do you need a bike to do HIIT exercise? Or can you apply interval training to other exercise modalities? 10:00 – The beneficial psychology of interval training- anyone can do it an...

44 MIN2019 DEC 9
Comments
Move Daily Health Podcast Episode 28: HIIT Exercise and Health w/ Professor Martin Gibala

Move Daily Health Podcast Episode 27: The Science of Health & Performance w/ Dr. Marc Bubbs.

Today we welcome to the show Dr. Marc Bubbs, aNaturopathic Doctor, Performance Nutrition Lead for Canada Basketball, and author of the recently released book PEAK: The new science of athletic performance that is revolutionizing sports. Dr. Bubbs has a wealth of experience in the world of health & performance. He routinely speaks to world-leading experts in the field of human performance on his own podcast, and has recently amalgamated the latest research in his book PEAK. If you're looking to boost your health or performance, tune in today for everything you need to know! Show Notes: 0:00 – Who is Dr. Marc Bubbs? 3:00 – Marc speaks to the expansion of research and how we are now better at integrating various fields to optimize health and performance. 6:45 – From the general person to the elite athlete, we talk about the necessity of daily movement for not only health, but performance. 9:45 – We talk about the rise of ultra-processed foods, the missing value of whole foods, and s...

46 MIN2019 DEC 2
Comments
Move Daily Health Podcast Episode 27: The Science of Health & Performance w/ Dr. Marc Bubbs.

Move Daily Health Podcast Episode 26: Epigenetics & Personalized Health with PH360

Today we welcome to the show Emma Masters and Kyle Riley to discuss the topic of epigenetics and personalized health solutions. Do you struggle to get moving in the morning? Or are you the type who can't start the day without a workout? From anthropometrics to chronobiology, we are learning more and more about why two people can get dramaticallydifferent results from the same health plan. If you've tried it all but can't seem to find the right recipe, tune in today as we discuss the latest in epigenetics and personalized health. Show Notes: 0:00 – Who are Emma Masters and Kyle Riley? 2:00 – What are epigenetics, and how can they help us personalize health? 7:00 – How have epigenetics specifically helped Kyle and Emma with their own health? 12:00 – How gyms and corporations can use programs like PH360 to help clients and employees get the most out of their workouts and work days. 14:30 – We talk anthropometrics and the accuracy of epigenetic information. Party trick alert! 18:00...

58 MIN2019 NOV 25
Comments
Move Daily Health Podcast Episode 26: Epigenetics & Personalized Health with PH360

Move Daily Health Podcast Episode 25: The Pillars of Health (1-year Anniversary!)

Today we release our 25th episode and celebrate our 1-year anniversary! We've had some great guests over the past year but today we thought we'd take a moment to reflect and to discuss the Move Daily approach to Health Coaching: Our Pillars of Health. Although our Instagram page may look like all we do is host podcasts (and we'll work to fix this in the new year!), our core competency is Health Coaching. Tune in today to learn about our journey, how we work with clients, and to explore some of the lesser-considered aspects of our lifestyles that can have major impacts on true, deep health. Show Notes: In today's podcast we cover: It's our 1-year Podcast Anniversary! What is Health Coaching? How did Freyja and Dain become Health Coaches? Why was Move Daily created? We break down the Move Daily 5 Pillars of Health: Movement Nutrition Sense of Self Community Stillness Thank you for listening and we look forward to another great year of conversations! Further Reading & Listening: https:...

35 MIN2019 NOV 18
Comments
Move Daily Health Podcast Episode 25: The Pillars of Health (1-year Anniversary!)

Move Daily Health Podcast Episode 024: Acupuncture Meets Western Medicine, with Mike Moons

Today we welcome to the show Mike Moons to explore the world of Acupuncture and Traditional Chinese Medicine, and how these ancient practices compare to the standard Western medicine approach. After suffering a major neck injury, Mike turned to acupuncture as a last resort. When Traditional Chinese Medicine proved to be his unexpected route to recovery, Mike knew he had to learn more. Now well-versed in both Eastern and Western medicine, Mike joins us today to dispel some myths and to discuss where Acupuncture fits in today's treatment landscape. Show Notes: 0:00 – Who is Mike Moons? 5:30 – How a Crossfit injury led Mike to the world of acupuncture. 13:20 – What is acupuncture and how does it work? 23:00 – Mike talks about neurology and how this is the key piece of overlap between Eastern and Western Medicine. 29:00 – How does Mike explain the effectiveness of acupuncture to skeptical patients? - How can you treat the right hand and get a response in the left? 37:15 - Mike disc...

59 MIN2019 NOV 4
Comments
Move Daily Health Podcast Episode 024: Acupuncture Meets Western Medicine, with Mike Moons

Move Daily Health Podcast Episode 023: Hacking Travel for Health

Do you suffer from jet lag when you travel? Do you return from vacation often feeling more run-down than when you left? In today's podcast we discuss hacking travel for health, so that you can enjoy your time away without the negative consequences. Fresh off a 15-hour flight from Thailand, your Move Daily Health Coaches sit down to discuss the habits and hacks they use to make travel as seamless as possible. From pre-flight prep to optimizing meal times and everything in between, these are the tools the experts use to minimize jet lag, prevent unwanted weight gain while on vacation, and to return home from travel feeling as refreshed as ever. Show Notes: 0:00 – The two big considerations to making travel successful for your health & fitness. 3:00-17:45 - Tips for travelling to your destination 3:00 – How to optimize food and diet on flights *Get your body accustomed to fasting prior to any travel!* Eat before you go & avoid airport food Take appropriate snacks (whole foods/1-ingre...

37 MIN2019 OCT 21
Comments
Move Daily Health Podcast Episode 023: Hacking Travel for Health

Move Daily Health Podcast Episode 022: Running Healthy, with Tanner & Audrey

If you're a runner or thinking about getting into running shape, today's podcast is for you as we welcome to the show avid runners and educators Audrey Peace-Gervais and Tanner Gervais. Audrey is now training for her 8th half-marathon race and is bringing her postpartum running takes to the show. Her husband Tanner is a physiotherapist who has completed multiple Boston Marathons and Ultra-distance running events and brings his takes as a clinician. From shoes to breathing, we've got you running healthy in today's episode! Show Notes: 0:00 – Who are Audrey and Tanner and why are we excited for this roundtable on running? 6:40 – What are some of the common running injuries that Tanner sees in his clinic? 7:50 – Advice on how to start running responsibly and avoid injury. 12:45 – What did Audrey and Tanner do incorrectly when they first started running and what would they do differently now if given the chance to go back? 18:15 – We discuss proper foot striking and the best shoes ...

59 MIN2019 OCT 15
Comments
Move Daily Health Podcast Episode 022: Running Healthy, with Tanner & Audrey
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