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PODCAST

The Vertue Podcast

Discover the nuanced world of wellness with Shona Vertue. An ex-elite gymnast turned certified personal trainer and yoga teacher, Shona brings a wealth of experience and a fresh perspective to the wellness conversation. As she works towards completing her sports psychology degree, she delves deep into the heart of wellness, uncovering its many facets - the celebrated, the overlooked, and even the misguided. Using a biopsychosocial lens, the podcast traverses through the intricate pathways of what it

science social sciences

All Episodes

00:37:54

#39 - Can Exercise Treat Depression? The Truth Behind...

The Vertue Podcast ·

2025/12/12

What’s the optimal amount and type of exercise to improve symptoms of Major Depressive Disorder?A new Bayesian network meta-analysis may have the most straightforward answer yet. In this episode, I break down a comprehensive review comparing four primary exercise modalities: aerobic, resistance, mind–body, and mixed training, and their impact on clinically diagnosed MDD.We explore:• The U-shaped dose–response curve• The minimum clinically effective dose (~320 MET-min/week)• The optimal dose (~860

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00:33:34

#38 - Creatine: Stronger Body, Clearer Mind

The Vertue Podcast ·

2025/11/19

This episode cuts through the noise and explains why creatine is one of the most effective, well-researched supplements for women, not just for building muscle, but for thinking sharper, recovering faster, and staying steady when life is heavy. We break down the physiology, the misconceptions, and the real-world benefits so you can use creatine with clarity and confidence.I used one main paper to research all the mechanistic stuff for this episode. It is free to access and it's AMAZING:Creatine

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00:14:20

#BE - Guided Relaxation for Trippers 🍄 (just joking,...

The Vertue Podcast ·

2025/09/22

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. xxShona

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00:27:39

#37 - Back Pain and the Brain: Rethinking Chronic...

The Vertue Podcast ·

2025/09/14

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:What makes

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00:20:29

#36 - Guided Progressive Muscle Relaxation for...

The Vertue Podcast ·

2025/08/28

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:

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00:35:20

#35 - The Most Ignored Health Practice in Fitness:...

The Vertue Podcast ·

2025/08/23

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

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00:41:27

#34 - How to START AGAIN: When You Don’t Recognise...

The Vertue Podcast ·

2025/08/17

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

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00:33:42

#33 - Time Poor, Health Poor; Why Busy Isn’t Better

The Vertue Podcast ·

2025/08/08

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,

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00:30:29

#32 - Periodisation: Why Working Out Isn’t Working.

The Vertue Podcast ·

2025/08/01

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

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00:41:30

#31 - Scheduling - Behavioural Science Meets Your...

The Vertue Podcast ·

2025/07/25

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

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00:25:57

#30 - Why You QUIT - Even When You CARE

The Vertue Podcast ·

2025/07/20

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

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00:18:08

#29 - How to Build Discipline That Actually Lasts...

The Vertue Podcast ·

2025/06/19

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

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00:26:38

#28 - The Truth About Belly Fat (It’s Not What You Think

The Vertue Podcast ·

2025/06/12

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

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00:21:09

#27 - How to get ‘long and lean’ and NOT ‘Bulky’

The Vertue Podcast ·

2025/06/05

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 :)

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00:32:40

#26 - Perimenopause Weight Loss: Why Muscle Is the...

The Vertue Podcast ·

2025/05/29

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 :)

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00:16:27

#25 - Creatine while breastfeeding - SHOULD YOU?

The Vertue Podcast ·

2025/05/18

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 strengthThe emerging research around creatine and cognition — and why doses above 5g may be necessary for mental

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00:29:51

#24 - Unlocking motivation: How your nervous system...

The Vertue Podcast ·

2025/04/30

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

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00:19:48

#23 - How to get more flexible using neuroscience &...

The Vertue Podcast ·

2025/04/24

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/2341812And 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

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00:14:29

#22 - (mini ep) How strength ACTUALLY forms in the...

The Vertue Podcast ·

2025/04/17

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.

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00:33:09

#21 - What GRIEF does to your brain, body & heart

The Vertue Podcast ·

2025/04/08

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

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41 results

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