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Think your gains come from grinding harder? The real breakthrough happens when you master recovery. We unpack a simple framework—rest, repair, reset—that turns training stress into strength, better sleep, clearer thinking, and steady fat loss without flirting with burnout.

We start by reframing recovery as part of training, not the opposite. Physical recovery gets specific: mobility for full range of motion, active recovery walks to push nutrients into tissues, and sleep as a deliberate performance tool that elevates growth hormone and consolidates memory. We dig into nutrition that repairs and refuels—protein ranges tailored to age and activity, carbs to restore glycogen and support hormonal balance, and omega-3s to lower inflammation—plus the hydration habits that tie it all together.

Stress is stress, so we zoom out to the nervous system and the mind. Learn to spot wired-tired, shallow sleep, and clumsy coordination as red flags, then reset with 4-7-8 breathing, two-minute box breathing, mindful walks, and warm pre-bed showers. We talk boundaries, solo time, and laughter as real tools for emotional recovery, and we walk through hormonal signals—wonky appetite, low motivation, and fading libido—that reveal when your system needs a break. Finally, we call out the traps: training hard on poor sleep, skimping on protein, mistaking the couch for recovery, and chasing failure every session.

If you’re ready to make progress that sticks, build recovery into your plan with the same intention you give your workouts. Share this with someone you care about, subscribe for more evidence-based strategies, and leave a 5-star review to help others find the show. What recovery habit will you start today?

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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We lay out a simple, research-backed system for lasting habit change built on absurdly small actions, smart anchors, and environments that make good choices easy. We reframe setbacks as data, plan for the messy middle, and argue for autonomous accountability that you own.

• absurdly small, consistent actions for easy wins
• anchoring new habits to existing routines
• brain predictability and automaticity through cues
• environment design that removes willpower
• celebration of micro wins to reinforce behavior
• visible tracking to build momentum and identity
• preparing for the messy middle and reset days
• reframing setbacks as useful data
• autonomous accountability and ownership of health

Please won't you share it with someone you love, someone you care about. And if you hit subscribe, if you rate us five stars, that's gonna help us reach more people and hopefully better their lives as well

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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The story of training changes when you see it through hormones, not hype. We dig into how movement sparks endorphins in the first 10 to 15 minutes, why that steady release lifts mood and raises pain tolerance, and how those early minutes are the doorway to more productive workouts. From there, we connect cardio and strength to improved insulin sensitivity so your muscles and brain actually use fuel better—think cleaner energy, sharper focus, and faster repair.

Then we zoom in on growth hormone, the powerful builder that tends to surge about 20 minutes into intense effort. You’ll recognize the moment when everything clicks and you can push harder. That peak doesn’t last forever, so we talk about sweet-spot session lengths—often around 45 minutes for hard strength days or up to 60 for moderate work—to avoid sliding into fatigue with fewer gains. It’s a smarter way to train: finish strong, recover well, and come back ready.

All of this matters even more after 40, especially for women navigating declines in muscle and bone density. We share how to “bank” strength and bone earlier in life and how consistent training later improves metabolic health, cognitive resilience, and sleep quality. If you’ve been telling yourself you’re too tired or too old, this is your nudge: start small, ride the endorphin lift, and build a routine your brain will crave. Subscribe, share this with a friend who needs proof that workouts are a longevity ticket, and leave a review to help more people find the show.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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In this powerful Season 1 opener of Bodyholic with Di, we break down the 5 daily habits that are proven by science to improve your health — no matter your age, fitness level, or lifestyle. These aren’t trends, fads, or hacks. These are the habits that research repeatedly shows will make your body stronger, your mind clearer, and your energy more stable.

You’ll learn:
– Why 1–2 minutes of daily movement can dramatically reduce disease risk
– The truth about social connection and your immune system
– How sleep regularity predicts longevity
– The simplest way to build a nutrient-dense, sustainable diet
– Why micro-mindfulness improves stress, mood, and emotional resilience

This episode is your blueprint for better health — backed by research and made simple, clear, and doable.
No overwhelm. No perfection. Just habits that actually work.

Perfect for:
→ Anyone looking to build healthier routines
→ Busy women over 40
→ Anyone who wants the science without the nonsense
→ Listeners who love practical, quick health guidance

Take the first step today — your strongest, healthiest chapter starts here.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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Join me as I host Dr. Christle Guevarra, DO, MS, CAQSM

Dr. Guevarra holds a Master of Science in Chemistry from the University of Wisconsin-Madison and a Doctor of Osteopathic Medicine from Western University of Health Sciences. Christle completed her Family Medicine residency at Crozer Health in Pennsylvania, where she was recognized as "Resident of the Year." She further specialized by completing a Sports Medicine fellowship at the University of Nevada, Las Vegas.

Currently, she maintains a private telemedicine medical practice, co-authored the book Bodybuilding Anatomy, and serves as the Production Manager for the Renaissance Periodization YouTube channel. As a strong advocate for the principle that "Exercise is Medicine," Christle firmly believes in practicing what she preaches. A former competitive powerlifter, she now enjoys lifting and training in Brazilian Jiu-Jitsu.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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Controlling the Controllables with Coach Dom Clegg

In this episode, I sit down with Coach Dom Clegg — performance coach, mindset mentor, and founder of A1PHA Pack — to dive into the powerful idea of controlling the controllables.

From the locker room to life’s toughest moments, Dom brings a wealth of experience in high-performance coaching that goes far beyond sports. His mindset tools are rooted in discipline, emotional regulation, and strategic self-talk — and they’re exactly what so many of us need when the world feels out of our hands.

Whether you're facing a challenging season, trying to build resilience, or just want practical tools to reset your focus, Dom’s approach will give you the clarity to act — not just react.

Expect real talk about:

• How to filter out distractions and focus on what you can control
• Turning pressure into performance
• The power of identity and routine
• And how sports psychology can make you mentally tougher in every area of life

Connect with Dom:
Instagram: @coachdomclegg
Website: www.a1phapack.com
Email: coachclegg@a1phapack.com

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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The aging process begins earlier than most women realize. Around 35, subtle shifts in hormones start affecting everything from energy levels to how and where your body stores fat. Yet few women understand why their trusted fitness and nutrition approaches suddenly stop working.

Virginia Kinkel returns to the Bodyholic podcast to unpack this critical transition period and offer science-backed strategies for women navigating the complex terrain of midlife fitness. She reveals why the conventional wisdom of "eat less, do more cardio" not only fails women over 35 but can actually accelerate the very problems they're trying to solve.

At the heart of this conversation is an urgent message: strength training isn't just beneficial for women over 35—it's essential preventative medicine. Virginia explains the physiological changes driving sarcopenia (age-related muscle loss) and how properly challenging your muscles through resistance training directly counteracts this process. You'll discover why mobility preservation becomes increasingly vital and how seemingly simple abilities like getting up from the floor determine independence as we age.

The discussion introduces Virginia's "Triangle Theory"—a sustainable framework balancing exercise, nutrition, and lifestyle factors. She offers practical guidance on what constitutes true strength training (hint: it's not what many women think), why protein and complex carbohydrates become more critical after 35, and how daily movement patterns matter more than isolated workout sessions.

Whether you're already experiencing these changes or want to prepare for the decades ahead, this episode provides a refreshingly honest look at female physiology without shame or empty promises. It's about working with your changing body rather than against it—a perspective that transforms the conversation around aging from dread to empowerment.

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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The fitness world is awash with recovery methods promising miraculous results, but what does science actually tell us about cold water immersion? This deep-dive episode cuts through anecdotal claims to reveal compelling evidence about ice baths and their effects on your training outcomes.

Dr. Brad Schoenfeld's groundbreaking meta-analysis takes center stage as we examine how post-exercise cooling impacts muscle growth when combined with resistance training. The findings are eye-opening: cold water immersion appears to diminish key cellular pathways essential for hypertrophy, including mTOR-C1 signaling, ribosome biogenesis, and satellite cell activity. This isn't just theoretical—it's a fundamental biological explanation for why that refreshing ice bath might be sabotaging your muscle-building efforts.

We then explore brand new research from 2025 investigating how cold water immersion affects acute recovery and next-day performance. The results reveal a nuanced picture: while CWI shows mixed effects on specific neuromuscular markers, it ultimately doesn't enhance overall recovery or subsequent performance 24 hours later. This challenges conventional wisdom and forces us to reconsider when ice baths might be appropriate.

The episode culminates with practical applications drawn from these scientific insights. For those prioritizing muscle growth, the evidence suggests avoiding cold water immersion immediately after resistance training. However, athletes requiring rapid recovery between same-day performances might still benefit from CWI's effects on perceived fatigue. The key takeaway? Recovery isn't one-size-fits-all—it must align with your primary training goals. Subscribe to Bodyholic for more evidence-based insights that help you make smarter fitness decisions and build a body you love, based on facts, not fads.

PMCID: PMC11235606 PMID: 40318171

Support the show

You can find the workouts and online community here: https://www.bodyholic.fit
Please consider following BodyholicDi on Instagram for more information.
https://www.instagram.com/bodyholicdi

For the free Core Code: https://nas.io/bodyholic/challenges/the-core-code

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Composer: Poradovskyi Andrii BMI IPI Number: 01055591064