The Body Nerd Show Alexandra Ellis

As someone who is currently diving deep into all things gut health-related, I am really excited to invite Dr. Meg Mill on today’s episode.
Dr. Meg is a Functional Medicine Practitioner, author and speaker and you might remember her from episode 195 on Hormones and Headaches.
So when she reached out about today’s topic, I was instantly interested.
Especially because symptoms of mast cell activation can impact the skin with hives, rashes, or itching, the GI tract with diarrhea, bloating, nausea, and general body symptoms like fatigue, brain fog, coughing, and inflammation.
Basically, it’s a lot.
So if you’re someone who seems to struggle with a variety of symptoms that don’t fall under one umbrella, I know you’ll find our conversation super insightful.
Enjoy my conversation with Dr. Meg Mill!
You’ll learn:
Symptoms of histamine intolerance and mast cell activation All about histamines and how they can impact the body (beyond hay fever) The role estrogen and progesterone play in histamine levels (and can contribute to migraines and mood swings) Gut health strategies to manage histamine intolerance to reduce symptoms All the links: Reversing Mast Cell Activation and Histamine Intolerance Summit 2.0 with Dr. Meg Mill [event] Dr. Meg’s guide to Histamine Intolerance Dr. Meg Mill’s website @DrMegMill on Instagram Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Today I’m joined by Ragen Chastain - a remarkable speaker, writer, and thought leader in weight science, weight stigma, and health. 
With all the talk about Ozempic and Wegovy, I knew we needed to do a deep dive here on the Body Nerd Show Podcast and have an expert to guide us through. 
And Ragen 100% delivered on both fronts. 
Whether you're curious about these medications, interested in weight science, or simply looking to expand your knowledge, this episode offers valuable insights and perspectives. 
As I've said on the show time and time again - my goal is to provide you with as much information as possible so you can make an informed decision for yourself. 
So enjoy today’s episode with Ragen Chastain!
You’ll learn:
How Ozempic and Wegovy (Semaglutide a GLP-1 receptor agonist) work The intersection of weight science, weight stigma, and healthcare How Big Pharma manipulates language and research And why we need a shift towards informed-consent healthcare that’s NOT swayed by marketing dollars All the links: Dances with Fat - Ragen’s Website Weight and Healthcare Newsletter (Ragen's Substack) @Ragenchastain on Instagram Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co
 

Would it surprise you to know that you don’t need to lose weight to get out of pain?
I frequently get messages that include something along the lines of “I know I need to lose weight but…” which breaks my heart because I believe that life without pain is possible for everyone - no matter what your body looks like or feels like right now.
We’ve been sold this idea that the pain in our joints is directly related to body mass. But time and time again - the research does not find this to be true.
You don’t need to lose weight to get out of pain.
And the idea that some amount of pain is something we have to just “live with” because of our age or body type is nonsense.
You’ll learn:
Why you don't need to lose weight to get out of pain Why focusing on BMI is a waste of time (and missing the point) How there is no definitive scientific link between body mass, weight loss, and pain All the links: The association between chronic pain and obesity. J Pain Res. 2015;8:399-408. Published 2015 Jul 14 Evers Larsson, U. Influence of weight loss on pain, perceived disability and observed functional limitations in obese women. Int J Obes 28, 269–277 (2004). Effect of weight loss on musculoskeletal pain in the morbidly obese. The Journal of Bone and Joint Surgery. British volume 1990 72-B:2, 322-323 Unraveling the Directional Link between Adiposity and Inflammation: A Bidirectional Mendelian Randomization Approach, The Journal of Clinical Endocrinology & Metabolism, Volume 95, Issue 1, 1 January 2010 Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

More than 50 million people in the U.S. live with osteoporosis, a bone disease that leads to a decrease in the structure and strength of bone. But what if I told you that the best way to rebuild bone strength doesn’t require any pharmaceuticals?
Because it might surprise you to know that osteopenia isn't the same as osteoporosis. But should we be treating them differently?
In today’s episode, I’m joined by physical therapist (and my hiking partner), Dr. Sarah Court (@sarahcourtdpt), and she’s sharing her best tips to improve bone density, the difference between osteoporosis and osteopenia, why strength training might be a better bet than pharmaceuticals and how to get started with strength training when you’re worried about building stronger bones.
We’re scared into the idea that our bones are becoming weak and brittle - and for some people, this may 100% be true.
And from the conversations I’m having with clients and my DM’s on social media, it's clear this is on many of our minds, and I couldn't be more excited to tackle it in today's episode.
Dr. Sarah is here to guide us through the nuances of building stronger bones - so whether this is top of mind or not, I know you’re going to enjoy today’s episode!
You’ll learn:
The difference between osteoporosis and osteopenia How to improve bone density How to get started with strength training (and why you absolutely want to) All the links: Heel Drop Exercise [YouTube] Sarah's Website - SarahCourtDPT.com Follow Sarah on Instagram - @sarahcourtdpt Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode! Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

Do you drink coffee? When I posted the video "Why I Quit Caffeine (and you should too!!)" on YouTube in 2017, I quickly realized just how passionate folks are about their coffee rituals.
Fast forward to 2024 - and I still don't drink coffee. Not a drop. Not even in ice cream! But I'm not entirely anti-caffeine.
I do, however, still have a cup of tea every morning, but I tread carefully because too much caffeine turns me into the Energizer Bunny with insomnia.
Many of my experiments start with a curious "I wonder what would happen if…" and giving up coffee was no exception. The result? No regrets.
Waking up is a breeze, falling asleep is a dream, and that notorious 3 pm crash is a distant memory.
And before you scroll away - hear me out - coffee affects the adenosine receptors in your brain. Drink coffee, create more receptors, crave more coffee—it's a deliciously vicious cycle.
Stay caffeinated (or not)! ☕️
You’ll learn:
What adenosine is and how caffeine works in your brain Why you need more coffee to feel awake And how to be more energized without having to rely on coffee All the links: [Why I Quit Caffeine (and you should too) Video] Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!
Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co

The internet is filled with fitness myths that promise quick fixes and magical solutions. From the carnivore diet to the “best exercise to make shredded abs!” - there’s a lot of 💩 out there.
So when UK-based Michael Ulloa (@michaelulloapt) came through my feed calling out lies on the internet - I knew I wanted to be friends and have him on the show.
Michael is a personal trainer and performance nutritionist with a unique talent for making health advice accessible and empowering for everyone, regardless of their fitness background.
And while we could have gone through the myths line by line, I wanted to empower you with your own BS detector.
So whether your feed is filled with the carnivore diet or some other nonsense - if you’re ready to bust some myths, today’s episode is for you!
You’ll learn:
How to spot BS on the internet Why “it depends” is the best phrase to look for How to bridge the gap between fitness professionals and regular people just wanting to move better and feel better All the links: Michael’s Instagram: https://www.instagram.com/michaelulloapt/ Get Fit with Michael program: https://www.getfitwithmichael.com/ Join me for the next Movement Mavens Retreat! www.aewellness.com/retreat/ 30 days to more strength + flexibility with the Mobility Mastery Toolkit www.aewellness.com/podcast - Show notes, links and more. Come hang out with me on Instagram @hollaformala : https://instagram.com/hollaformala/ TikTok @ aewellness Bodywork Starter Guide - learn the 6 places you need to roll right now for quick relief, plus the reason why what you’ve tried so far has only given you a temporary fix. Download the guide for free now at www.aewellness.com/bodywork 818-396-6501 is the Body Nerd Hotline - how do you build consistency and/or where are you getting stuck? Drop me a line and let me know your body nerd hacks - you might just hear your voice on a future episode!

Today’s episode is brought to you by Mobility Mastery Toolkit. Forget icing and stretching - and get a simple program you can do on your own that actually works. The Toolkit includes 30-days of exercises so you know exactly what to do to improve the mobility of your hips, lower back, feet, neck and shoulders. With video demos and a full-body mobility workout calendar, you’re just 15-mins a day from feeling stronger and more flexible. Get $20 off when you use the code MASTERY at www.mobilitytoolkit.co