Hi friends - this is a slightly different episode this week and it's designed to be used as a guided relaxation. If you're unsure of why a guided relaxation might be beneficial then please listen to episode #36 where I break down the science.
I don't want to say much on this script, just that I hope you get what you need (and more) from it.
Please let me know how it felt for you.
xx
Shona
Back pain is one of the most common health problems in the world — but also one of the most mysterious. Scans don’t always match symptoms, treatments don’t always provide relief, and many people feel stuck with ongoing discomfort.
In this episode, I explore chronic, non-specific low back pain through a biopsychosocial lens. Basically, we’re looking beyond just the spine to understand how biology, psychology, and environment all shape the way pain is experienced.
You’ll hear about:
By the end, you’ll have a new way to think about back pain, one that expands the options for healing beyond the body alone.
We programme strength, cardio, and mobility — but almost never relaxation. Yet research shows Progressive Muscle Relaxation lowers stress, calms anxiety, improves mood, and even deepens the most restorative stages of sleep.
In this episode, I break down the evidence — from large systematic reviews to athlete studies — and then guide you through a full Progressive Muscle Relaxation session. You’ll finish not just knowing why relaxation matters, but experiencing its benefits in real time.
Study 1: Muhammad Khir S, Wan Mohd Yunus WMA, Mahmud N, Wang R, Panatik SA, Mohd Sukor MS, Nordin NA. Efficacy of Progressive Muscle Relaxation in Adults for Stress, Anxiety, and Depression: A Systematic Review. Psychol Res Behav Manag. 2024 Feb 1;17:345-365. doi: 10.2147/PRBM.S437277. PMID: 38322293; PMCID: PMC10844009.
Study 2: Simon KC, McDevitt EA, Ragano R, Mednick SC. Progressive muscle relaxation increases slow-wave sleep during a daytime nap. J Sleep Res. 2022 Oct;31(5):e13574. doi: 10.1111/jsr.13574. Epub 2022 Mar 30. PMID: 35355351; PMCID: PMC9786620.
Study 3: Battaglini MP, Pessôa Filho DM, Calais SL, Miyazaki MCOS, Neiva CM, Espada MC, de Moraes MG, Verardi CEL. Analysis of Progressive Muscle Relaxation on Psychophysiological Variables in Basketball Athletes. Int J Environ Res Public Health. 2022 Dec 19;19(24):17065. doi: 10.3390/ijerph192417065. PMID: 36554945; PMCID: PMC9778808.
In this episode I make the case for why relaxation should be treated as a trainable skill, not a luxury. We’ll explore what guided relaxation actually is, the science behind its benefits, and the fascinating mechanisms from nervous system regulation to dopamine release in the brain. You’ll learn why short daily practices are more powerful than the occasional long session, and how building relaxation into your routine can transform recovery, mood, and long-term performance. We’ll finish with a guided practice so you can experience it for yourself.
Starting again in fitness can feel overwhelming; like you’ve lost progress in both body and mind. But the truth is, you haven’t gone back to zero. With the right approach, you can rebuild faster, smarter, and with more self-compassion than before.
In this episode, I unpack the two sides of starting again:
🧠 The Psychology: why restarting feels harder than beginning, how shame and identity play into the “I used to be fit” mindset, and how the stages of change model helps you actually stick with it this time.
💪 The Physiology: what really happens to your muscles, cardiovascular fitness, and flexibility during a break, why you don’t lose as much as you think, and how to safely recondition your body without burning out.
You’ll also learn:
If you’ve ever felt like you don’t recognise your body anymore or that you’ve failed too many times to start again, this episode will show you how to press reset, with both science and compassion on your side.
We often think of time as something we manage, but what if our relationship with time is managing us?
In this episode, we explore time poverty as more than a scheduling issue: it’s a psychological, cultural, and physiological phenomenon that shapes how we live, train, and recover.
From the neuroscience of cognitive overload to the cultural obsession with busyness as a status symbol, we unpack why so many of us feel like we never have enough time and how that perception impacts our health, motivation, and sense of self.
You’ll also learn evidence-based tools to reframe your relationship with time; including values-based scheduling, time blocking as a form of nervous system regulation, and a reflective exercise that helps you reconnect with the moments that matter.
If you’re working out consistently but not seeing real progress, this episode is for you.
In today’s episode of The Vertue Podcast, we’re breaking down the difference between working out and training and why that gap could be the reason you’re plateauing, burning out, or feeling frustrated in your fitness journey.
Whether you’re postpartum, perimenopausal, strength-focused, or just trying to feel good in your body again; this episode will help you train smarter, not just harder.
🎧 Listen now ❤️ and don’t forget to follow, rate, and review if this helped you shift your mindset.
Struggling to stick to your schedule, especially when life gets chaotic?
In this episode, I break down how to actually plan your week based on your values, not just your goals. We’ll cover the psychology behind consistent training, how to align your workouts with fat loss, muscle building, or hybrid goals like running + strength, and how to adjust for shift work, illness, or low motivation. Plus, I answer some of your most common DM questions. If your calendar feels like chaos, this one’s for you.
Ever wondered why you give up on things that actually matter to you like your fitness, your goals, your habits; even when you really care?
In this episode, I will unpack the psychology of quitting through the lens of Self-Regulation Theory (Carver & Scheier), exploring how motivation, emotion, and feedback loops impact your ability to follow through.
You’ll learn why failure isn’t always about willpower and how to finally shift from stuck to steady progress.
www.shonavertue.com
If you’ve ever felt like discipline is just another word for self-punishment, this episode is for you.
I’m sharing a personal story about how my most “disciplined” season ended in burnout… and what I finally realised I’d been running from.
We’ll explore the science of approach vs. avoidance motivation, and how your reason for showing up; fear vs. desire, can quietly shape your habits, workouts, and even your self-worth.
I’ll also reframe the idea of discipline as something rooted in devotion, not force.
And I’ll leave you with a small but powerful practice to help you reconnect with your body, so you can want to show up again, not just force yourself to.
Because true consistency isn’t built on burnout.
It’s built on desire.
Real talk: I was so excited to release this episode because the research on belly fat is genuinely fascinating — and the protocol I share at the end? You’ll want to try it.
But then it hit me — I hadn’t yet spoken about why we’re all so focused on belly fat in the first place. Where did that frustration come from? Was it truly ours to begin with, or did the media quietly hand it to us?
So if you’ve ever felt insecure about your stomach, that’s okay. I’m not here to tell you how to feel — just to help you understand what’s really going on beneath the surface, at least from a biological standpoint.
What You’ll Learn:
The science behind spot reduction — myth or possibility?
The two types of belly fat (and why one matters more than the other)
Why the media gets belly fat so wrong
What actually helps reduce visceral fat
A research-backed training protocol to support healthy fat loss
Here's the study if you want to check it out:
Brobakken, M. F., Krogsæter, I., Helgerud, J., Wang, E., & Hoff, J. (2023). Abdominal aerobic endurance exercise reveals spot reduction exists: A randomized controlled trial. Physiological Reports, 11(23), e15853. https://doi.org/10.14814/phy2.15853
Real, practical and applicable answers here - not just my philosophical take on whether you should/shouldn't care about 'bulk'.
You will take away some rules to apply to your training and nutrition and this is coming from someone who was raised in the 90's heroin chic era. I know where you're coming from.
Drop your questions here - I read all your comments and the good thing is that spotify updated their comment options, so now I can reply :)
Are you struggling to lose weight during perimenopause—even though you're eating well and exercising?
In this episode, I will break down why your old approach might not work anymore, and what actually does. Learn the science behind muscle, hormones, mitochondria, and why building strength is key to fat loss and feeling like yourself again.
Includes a simple, evidence-based process that you can start to integrate today.
I hope you find it helpful - let me know if you have any quesitons :)
In this episode, I’m diving into one of the most requested topics I’ve had all year:
“Can I take creatine while breastfeeding?”
I unpack what creatine actually is, how it supports not just physical recovery but also cognitive function, and why it might be helpful postpartum (but why you need to make your own educated choice).
I cover:
How creatine helps with muscle energy, recovery, and strength
The emerging research around creatine and cognition — and why doses above 5g may be necessary for mental clarity
What we know (and don’t know) about creatine during lactation
A new 2023 animal study showing creatine’s role in reducing neuroinflammation and improving postnatal development
How to take it safely, what type to choose, and when it might not be appropriate
And finally — why some critics think creatine is overrated.
This episode isn’t about hype or fear — it’s about giving you the tools, context, and confidence to make an informed decision that supports your performance, recovery, and brain health.
Research:
Rae et al., 2003 – Creatine supplementation improves cognitive performance in sleep-deprived individuals
McMorris et al., 2007 – Creatine and cognitive performance: a review of the literature
Avgerinos et al., 2018 – Meta-analysis on the cognitive effects of creatine
Gouveia et al., 2023 – Creatine supplementation increases postnatal growth and strength and prevents overexpression of IL-6 in the hippocampus in an experimental model of cerebral palsy (PMID: 37141266)
ISSN Position Stand, 2021 – Creatine Supplementation and Exercise
Disclaimer:
This episode is for educational purposes only and is not medical advice. Please consult your GP, dietitian, or women’s health specialist before starting any new supplementation, especially while breastfeeding.
Are you struggling to stay consistent with your training, even when you want to show up? This episode dives deep into the real reasons why — and spoiler: it’s not because you’re lazy.
We explore how your nervous system may be silently sabotaging your motivation, and how behavioural avoidance patterns can keep you stuck in a cycle of inaction and guilt. You’ll learn how to tell the difference between when your body needs regulation and when your brain needs activation — and why both are essential for long-term success.
Featuring insights from neuroscience and psychology, this conversation will help you build self-awareness, cut through shame, and finally create sustainable momentum with your fitness and wellbeing goals.
Special Shout out to Michelle Baty - please look her up on IG: @michelle_baty_
If you're sick of the contradicting advice out there about flexibility OR if you just want a simple breakdown of the science of flexibility to help you ACTUALLY GET FLEXIBLE this is the podcast for you.
Check out my follow along flexibility programme here: https://shonavertue.com/en-au/products/2341812
And for that discount code: use episode23 for 10% off the flexibility programme.
For those of you who came here for the research: I mentioned the Alfonso et al. review; Basically, the researchers wanted to find out if stretching after a workout actually helps your body recover — things like feeling less sore, getting your strength back faster, or improving flexibility the next day.
They looked at 11 high-quality studies with over 200 people (mostly young men) who did different types of stretching after exercise. Then they compared them to people who just rested or did other recovery methods.
The results essentially suggested that;
- Stretching didn’t help people feel less sore — not after 1 day, not after 2, and not even after 3 days.
- It also didn’t help people get their strength back faster.
- And overall, stretching after a workout didn’t improve recovery any more than just resting.
If you like stretching after training because it feels good or helps you wind down — go for it. But don’t expect it to magically speed up your recovery or stop soreness. That’s not what the science supports right now.
🧠 The takeaway: YOU'LL HAVE TO LISTEN TO THE FULL EPISODE TO FIND OUT :)
https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.677581/full
Stay strechy :)
This snack-sized episode reveals the fascinating science and psychology of building strength.
We’ll discuss how strength develops, the impact on the body, and the mental resilience it fosters.
Join me for this mini-episode to learn why strength training is a game-changer for women.
In this deeply personal episode, I explore grief from every angle—the physical, the psychological, and the emotional.
Whether you're grieving the loss of a loved one, a relationship, a pregnancy, or even a version of yourself, this episode is a space to feel held and understood. Although I do focus mostly on the loss of a loved one (death or transitioning - depending on the language you use) - if you have experienced a break up I would say that the break-up episode would be a better option.
I’ll guide you through:
What grief actually is (and what it isn’t)
How grief affects your brain, nervous system, and body
The difference between anticipated and sudden loss
The power of movement, ritual, and reflection in processing grief
And how, even in the ache, grief can reconnect us to life in deeper ways
I also share personal reflections—including my own experience after losing my mum—and offer journal prompts to help you process what you’re carrying.
This is not a fix-it guide. It’s a soft space to breathe, to feel, and to remember that you’re not alone.
— Shona
If this episode resonates, please consider sharing it with someone who might need it—and leaving a review so more people can find support in grief.
Welcome back to another episode in our attachment theory series. In Part 3, we'll discuss secure attachment styles. Who are these elusive 'secure' individuals, and do they truly exist? What traits do they possess? How can you become more secure in your own relationships? While we'll examine the research, I'll also share some personal insights in this episode, all aimed at helping you establish and maintain healthier, happier relationships.
Resources:
Hazan, C., & Shaver, P. (1987). Romantic love conceptualized as an attachment process. Journal of Personality and Social Psychology, 52(3), 511-524.
Mikulincer, M., & Shaver, P. R. (2007). Attachment in Adulthood: Structure, Dynamics, and Change.
Not disucssed but open-access and well worth the read:
Spruit, A., Goos, L., Weenink, N. et al. The Relation Between Attachment and Depression in Children and Adolescents: A Multilevel Meta-Analysis. Clin Child Fam Psychol Rev 23, 54–69 (2020). https://doi.org/10.1007/s10567-019-00299-9
Enjoy this podcast? Share it with a friend and get this high quality information out there to high quality people.
Can two people with an insecure attachment style ACTUALLY be together?
How do the insecure attachment styles differ?
What were the seminal studies that helped us to understand more about attachment theory?
Do we need to 'fix' our attachment style?
All these questions answered and more in one of my favourite episodes to record ever.
If you prefer to watch your podcasts, you'll find this on my youtube channel (Shona Vertue)
