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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In Part 1 of "Tissue Issues" the Movement Is Medicine team break down the biology behind the aches and tears that bring people to the clinic.

We cover:

• Muscle strains and grade 1–3 tears (why partial tears can hurt more than full tears and typical 2–8 week timelines)
• Tendons as the "ropes" that fray over time — why they're slow to heal, how tendinopathy differs from true tendonitis, and why progressive loading matters (hint: rest isn't always the answer)
• The avulsion problem (strong tendon, weak attachment) and the role of vascularity, hormones, and systemic disease in tissue health
• How to triage pain without catastrophizing — strength testing, unilateral vs. bilateral pain clues, and when pain is likely a misfiring brain signal rather than structural doom

Practical, direct, and full of clinical stories, this episode gives listeners the language to understand tissue injuries and the timelines to expect — plus the clinical heuristics clinicians use when deciding "rest vs. load" and when to worry. Subscribe for Part 2 where we tackle ligaments, bone, cartilage, capsules, and nerves.

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The holidays should be cozy — but for a lot of us they're a stress test. In this episode the Movement Is Medicine hosts tackle how to survive (and even thrive during) the holiday season. From sleepless nights with toddlers and ADHD brain noise to one-hundred-burpee traditions, we cover practical strategies you can actually use: keep a consistent routine, prioritize sleep and sunlight, move smart (yes, even burpees), meal-prep and favor vegetables when travel makes everything harder, and set compassionate but firm boundaries with family.

We also dig deeper: why holidays amplify old identities and unresolved dynamics, how "pain is a passenger" shapes behavior, and ways to reframe uncomfortable holiday rituals into curiosity, new traditions, or intentional acts of connection. Honest, funny, and real — this episode is for anyone who wants sanity, permission to feel, and a plan for the season.

Key takeaways: keep your routine, get sunlight, lean on exercise and friends, hold boundaries (but allow for growth), and trade consumerism for meaningful ritual.

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What does "healthy" look like for women — and who gets to define it? In this episode the Movement Is Medicine hosts talk with Tierra Duncan, author of The Birth Control Illusion (coming out soon), about how hormonal birth control, endometriosis, and a siloed medical system can mask the most important signal of women's health: the menstrual cycle.

Tara recounts her personal journey off hormonal contraception, explains why periods are a vital sign, and walks through how to build a meaningful baseline for hormones using better sleep, nutrition, strength work, targeted lab testing, and clear questions to bring to your clinician.

We also tackle a darker reality: how well-intentioned medical pattern-recognition can become gaslighting — and why knowledge, context, and informed consent are the best tools for reclaiming care. Practical, grounded, and full of real-life examples from coaching and clinic work, this episode gives listeners the language and first steps to make smarter choices about hormones and performance.

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