Age Less / Live More

Have you ever sneezed and accidentally peed your pants? Have you (or someone you know) suffered from a distended abdomen after pregnancy? Did you know that many women, even women who have never given birth are suffering from prolapse—and that it affects men too? Pelvic floor dysfunction is a huge problem affecting people of all ages and backgrounds. Our modern life encourages weakness, tightness, and imbalanced tissues of the pelvic floor, and the side effects can be life-altering and detrimental to your health. On this week's Yoga Talk Show, you'll learn how to reverse it naturally with Hypopressive Exercises. ------------ About the Guest Trista Zinn is the founder of Coreset Fitness. She is a personal trainer who specializes in pelvic health and core re-programming. She’s Canada’s master trainer in HYPOPRESSIVE® Low Pressure Fitness. She has been in the fitness industry for over 25 years and after being diagnosed with stage 2 prolapse (many years after childbirth), a condition she was told she’d need surgery to correct, she learned the Hypopressive approach to healing and became her own first student. ------------ Listen & Learn: Why 50% or more of women will experience incontinence, prolapse, diastasis recti or other pelvic floor dysfunctions at some point in their life Why traditional ab exercises can often make it worse Why breathing is foundation for pelvic floor health How Hypopressive Low Pressure Exercise can help reverse chronic conditions Nutritional Tip of the Week: What is the best kind of vinegar to use? Links & References from the Show: Coreset Fitness Low Pressure Fitness Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: New Year’s Yoga Retreat in Barcelona Your Best Year Ever! This is a total immersion yoga retreat set in Barcelona. Your days will be filled with yoga practice, nutrition lectures, breathing workshops, posture clinics and outdoor adventures; and you’ll also have plenty of time each day to explore the beautiful city of Barcelona on your own or with your fellow students.

Many yoga teachers will tell you that their class is for everyone - all sizes, ages, backgrounds, and genders - and yet the actual students that turn up to class tell a different story. They tend to be a very similar group of people. In most parts of the world, women represent 70-90% of the yoga communities, and this puts off some men from staring, and it's frustrating to some men who love the practice. Where are all the guys in yoga? In this week's Yoga Talk Show we address the somewhat controversial topic of gender and fitness preferences. -------- About the Guest Dean Pohlman founded Man Flow Yoga in college in order to promote yoga with guys. After experiencing huge benefits himself from yoga, he wanted to make the practice more accessible to men, athletes, and physical fitness-minded individuals. Dean took out the Sanskrit and the meditation and inserted terminology that is familiar to people with sports backgrounds. Instead of focusing on the more spiritual side of yoga, he focuses entirely on the physical aspects. --------- Listen & Learn: How masculine people often prefer solo practice and feminine people often prefer group classes Why removing religious and spiritual undertones from yoga classes might be the best way to show respect for diversity How athletes can benefit from yoga and how yoga students can benefit from athleticism Why the future of yoga needs to be more inclusive Nutritional Tip of the Week: Eating Essential Oils? Links & References from the Show: Man Flow Yoga Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: Hot Yoga Teacher Training “Teach Hot Yoga, Inspire Students, Change Lives!” TAKE THE NEXT STEP! Join Absolute Yoga’s 200-Hour Hot Yoga Alliance accredited course in beautiful Koh Samui, Thailand. This training is for: Serious students who want to teach Passionate yoga practitioners Students who want to share hot yoga with the world Extremely small class sizes, huge teaching team, dedicated training facility! Next course starts in October! Learn More

We often think of “exercise” as the yoga class after work, the morning job, or a weightlifting session. But there are many more ways to exercise, and one way often overlooked is Corrective Exercise, or the fitness practices designed specifically to correct weakness, tightness and imbalance in the body. On this week’s Yoga Talk Show, you’ll learn about simple self-care techniques that can make a huge difference in your health. ------------ About the Guest Brendan won World and National Collegiate powerlifting championships during his studies and went on to attain his Corrective Exercise Specialty from The National Academy of Sports Medicine. Brendan invented Posture PT back support that launched on Kickstarter recently. He is a practicing meditator under guidance of Sadhguru of the Isha Foundation, schooled in classical yoga and mysticism. ------------ Listen & Learn: Why Correct Exercise is a great choice for healing injuries Why stronger rather than gentler rehab routines might just be the best choice Why tight hip flexors can cause lower back pain  What “autogenic inhibition” is and how it can help you with corrective exercise self-care How “the couch stretch” can help counteract the effects of chronic sitting How “the doorway stretch” can help open your upper body Why 1 minute of mobility per 30 minutes of sitting can make a huge difference Nutritional Tip of the Week: Are there any good store bought Salad Dressings? Links & References from the Show: Posture PT Got Questions? Write to us podcast@yogabody.com Information from the Show: Lucas´ Teaching Schedule

Yoga students invest hours on functional flexibility, strength, and mobility, but the moment they leave the studio, most lace up restrictive footwear. Modern shoes squish your toes, damage your arches, and contribute to dysfunctional movement patterns leading to chronic pain and injury upstream including: knee pain, back and hip pain. The solution? You need to learn about minimal shoes. On this week’s Yoga Talk Show, Lucas meets with Steve Perna of Lems Shoes, a niche manufacturer and innovator in the minimal footwear scene to learn about the why and the how behind this type of shoe. Steve Perna is one of the early team members at Boulder, Colorado-based Lems Shoes, and currently heads up wholesale distribution. Lems Shows was founded in 2011 and creates YOGABODY-recommended active, office, and casual footwear. -------------- Listen & Learn: What the terms “zero drop” and a “wide toe box” mean, and why you should insist on them in your shoes Why you might need to transition into minimal footwear starting with just a couple hours of use per day Why it’s normal to experience some foot pain during your transition to minimal Why your walking and running gate might feel goofy at first Nutritional Tip of the Week: How much salt is too much? Links & References from the Show: Lems Shoes Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: Green Me Up! Super Green Drink Mix This formula will naturally give your drink or smoothie a sweet taste without the sugar! Check out our ingredients, they're awesome. All-natural, zero-calorie stevia in just the right amount gives this super mineral-dense powder it's flavor. For superfoods, we've got you covered with spirulina, barley grass juice extract, acerola, maca, chlorella, mesquite, rice bran, kelp, and stevia (for natural sweetness). Mix with water, blend with fruit, or stir into a green-chia gel, either way it tastes amazing!

You might think of yoga and the military as polar opposites, but the rigor of military training and a dedicated yoga practice actually have a lot in common. According to former Seal Commander, Mark Divine, the Seals training is a type of yoga training itself. As a former Seal, a lifelong student of Martial Arts, and an accomplished yoga student, Mark has created a warrior-based style of yoga he calls, Kokoro Yoga, whose principals he’ll share with you on this week’s show. Mark Divine is a New York Times, Wall Street Journal, and Amazon best-selling author of five books including Kokoro Yoga: Maximize Your Human Potential and Develop the Spirit of a Warrior--the SEALfit Way. Mark finished as the #1 trainee of his SEAL BUDS class, served 9 years on active duty, and completed 11 years as a Reserve Seal retiring as Commander in 2011. ----------------------- Listen & Learn: Why you need to “embrace the suck” of practice to get benefits How yoga can (and should) be adapted to your personal needs that change as you age Why personal practice can appeal to more masculine-oriented people The strengths and weaknesses of Ashtanga Yoga Why recovery and rest can be the most-challenging to learn Nutritional Tip of the Week: What is the best sweetener to keep in the kitchen? Links & References from the Show: SEALfit Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: Hurts So Good Massage Balls Hurts So Good Massage Balls allow you to release tension, break up sliding surface dysfunctions, and improve circulation in and around your muscles and tendons, ligaments, and fascia. In our modern lives, our movement patterns tend to be very habitual. We sit, stand, drive, and walk; but we often lack the dynamic range of motion that our bodies are designed for. And the result? You end up stiff and sore… I’m a huge fan of all types of bodywork including massage, acupuncture, and chiropractic care; but realistically, this is not something you can do every day or even every week. Due financial and time limitations, most people can only meet one-on-one with a body worker a few times per year, and that’s rarely enough to really affect change. The solution? Self-massage.

We spend a third of our lives asleep, but most people treat sleep and dream states like second rate citizens of consciousness, always given the back seat to waking states. On this week’s Yoga Talk Show, you’ll learn how yoga and mindful sleep go hand-in-hand, and why serious yoga students should learn to zonk out like a pro. Andrew Holecek is an author, spiritual teacher, and humanitarian. As a long-time student of Buddhism that he teaches with a contemporary perspective – blending the ancient wisdom of the East with modern knowledge from the West. He is the author of three books, The Power and the Pain: Transforming Spiritual Hardship into Joy, Preparing to Die: Practical Advice and Spiritual Wisdom from the Tibetan Buddhist Perspective, and Dream Yoga: The Tibetan Path of Awakening Through Lucid Dreaming. ----------------------- Listen & Learn: How your diurnal practices (waking state) set the stage for good or poor sleep Why you need to develop a lucid relationship to your waking consciousness before you’ll be able to consistently lucid dream How to appreciate and nurture hypnagogic (just before sleep) and hypnopompic (just before waking) states How napping can be a great way to induce lucid dreams How to Have Wake Induced Lucid Dreams (WILDs) How “dreamlets” of 10 seconds or also very powerful Best practices for sleep hygiene: stone-cold sober, clean, empty belly, mindful/meditation/prayer/gratitude practice, darkroom, no screen time, lie on right side (sleeping lion mudra, same as Buddha death), galantamine supplement Why serious yoga students need to be careful not to become a “state junkie” hopping from one peak state experience to the next Nutritional Tip of the Week: Do we need to take supplements? Links & References from the Show: Andrew Holecek Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: New Year's Yoga Retreat in Barcelona Your Best Year Ever! This is a total immersion yoga retreat set in Barcelona. Your days will be filled with yoga practice, nutrition lectures, breathing workshops, posture clinics and outdoor adventures; and you’ll also have plenty of time each day to explore the beautiful city of Barcelona on your own or with your fellow students.

Dr. Sarah Ellis Duvall is a physiotherapist specializing in core work, pelvic floor, functional movement, and injury prevention and healing. A former division I athlete, Dr. Duvall has been working with athletes, moms, office works and everyone in-between to help them find balance and heal their bodies. If you ask anyone who is into health and fitness, core strength is usually top on their list of priorities. But what is core strength, anyway? Is that six-pack abs? Does it mean you can do 300 crunches? On this week’s Yoga Talk Show, you’ll meet physiotherapist, Dr. Sarah Ellis Duvall, who will demystify core strength and help you understand many of the nagging conditions that result from a week and imbalanced core. ---------- Listen & Learn: Why head and chin position is foundational for proper posture which leads to core strength and stability Why pelvic floor tone is a follower not a leader, meaning you need to sort out your movement patterns to best affect change Why tight and weak are usually the enemy while flexible and strong are usually the treatment Why we must have basic, functional fitness capacity such as the ability to do a push-up, pull-up, and squat Why Kegals and Mula Bandha can be the wrong choice for some people Nutritional Tip of the Week: Soy Sauce Links & References from the Show: Core Exercise Solutions Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: New Year's Yoga Retreat in Barcelona Your Best Year Ever! This is a total immersion yoga retreat set in Barcelona. Your days will be filled with yoga practice, nutrition lectures, breathing workshops, posture clinics and outdoor adventures; and you’ll also have plenty of time each day to explore the beautiful city of Barcelona on your own or with your fellow students.  

When it comes to flexibility, most people fall into 3 main categories: those who have always been flexible and think it's no big deal (dancers, gymnasts, random outliers); those who have always been stiff and assume they can't change; and lastly, those rare individuals who have truly transformed their bodies. On this week's Yoga Talk Show, we debunk the myths around flexibility so you can address your stiff hips, hamstrings and spine in an intelligent way and have a simple roadmap to practice . ------------- Listen & Learn: Why flexibility training should supplement (not replace) whatever movement or exercise you're doing now Why flexibility training should happen after (not before) all other forms of training How to use nose-to-mouth breathing to down-regulated your nervous system and improve results Why passive stretches are most effective for training flexibility How your nervous system plays a key role in mobility Yoga Practice Tip of the Week: How to: Reverse Prayer Links & References from the Show: Flexibility Kit Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: Hurts So Good Massage Balls! Hurts So Good Massage Balls allow you to release tension, break up sliding surface dysfunctions, and improve circulation in and around your muscles and tendons, ligaments, and fascia. In our modern lives, our movement patterns tend to be very habitual. We sit, stand, drive, and walk; but we often lack the dynamic range of motion that our bodies are designed for. And the result? You end up stiff and sore… The Solution? Hurts So Good Massage Balls: Relieve tight muscles knots, aches and pains any time, on your own Improve blood flow to targeted areas for nourishment and elimination of waste Release and relieve compressed nerves such as carpel tunnel and sciatica Assist in scar tissue elasticity and correct healing

Kimberly Johnson is a yoga teacher trainer, Rolfer, women’s health care advocate, mother, and doula. Much of her most recent work focuses on postpartum care. She's the author of the soon-to-be released book, The Fourth Trimester: A New Mother's Guide to Healing Your Body, Balancing Your Emotions, and Restoring Your Vitality. Motherhood is more complex than ever with women attempting to juggle career, family, and their own health often without the support of family or community that has been so much a part of the human experience up until recent times. To make things more challenging, pop-health images of pregnant moms with their baby bumps dead-lifting huge weight or doing handstands on the beach only add to the pressures on moms to try to be everything. On this week's Yoga Talk Show, Kimberly Johnson shares her personal and professional experience working with both expecting moms and new moms on their own health. ---------------- Listen & Learn: Why WHO research suggests a 8-12% C-section rate to be appropriate while USA has 32% rate and countries like China and Brazil have rates as high as 80% Why postpartum care is practically non-existent How rest is the secret ingredient missing from pre- and post-partum care How it came to be that non-mothers have become authorities on yoga for pregnancy Simple self-care and mindset shifts for mums-to-be and moms today Yoga Practice Tip of the Week: How to: Box Splits Links & References from the Show: You can find her work online at: www.KajYoga.com or www.Magamama.com Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: Yoga Trapeze Teachers Course, Yoga Teachers College and New Year's Retreat: Your Best Year Ever! First Ever Yoga Trapeze Teachers Training Course in Barcelona! The Yoga Teachers College combines new technology and age-old apprenticeship to deliver a level of education previously unavailable anywhere. We train students not just teach, but to become local business leaders in the mind-body wellness industry Now accepting applications: www.YogaTeachersCollege.com

Dr. Eric L. Zielinski (“Dr. Z”) is a natural health care provider, chiropractor and researcher with the intent to educate, inspire and challenge people to live their potential. He earned his Doctor of Chiropractic degree at Life University and is currently working on his Master of Public Health at Emory University in Atlanta, GA. Dr. Z’s mission is to provide people with simple, evidence-based tools that they need to experience the Abundant Life, and today we're going to talk about essential oils specifically. Essential oils have exploded in popularity in recent years, particularly in the yoga community, but there is lots of controversy and confusion too. Should you ingest them or not? Is it ok to use them directly on the skin? Is it safe to use a diffuser to vaporize oils? On this week's show, Dr. Z shares his latest research and findings on essential oils along with some key advice and recommendations. --------------------------------------------------------------- Listen & Learn: How to use essential oil internally, how to use enteric coated capsules Why you should always dilute essential oils Why many plants are becoming extinct Why CBD/cannabis extract can be hexane or butane extracted Why fractionated coconut oil is the best choice for dilution Yoga Practice Tip of the Week: Does food have anything to do with flexibility? Links & References from the Show: Abundant Life Got Questions? Write to us podcast@yogabody.com Thanks to our sponsor: YOGABODY Facebook Group Join our YB Facebook Group and connect with me and other YB customers. Have questions, need to more information or simply want to chat, this is the place to do it. Follow the link and share whatever your heart desires! YB Facebook Group