The Vertue Podcast

#51 - Stop Setting Goals Like This | Self-Concordance & Behavioural Activation Aug 12, 2026 00:34:59 We’re pretty good at deciding what we want. The harder part is working out why we want it, whether the goal actually belongs to us, and what we need to do today to move towards it.In this episode, I break down my approach to values, goals, strategy and action, exploring the psychology of self-concordance, behavioural activation and motivation, and how I use this framework to create a realistic mor

#50 - Why Your Brain Loves Bad Advice | Processing Fluency Jul 20, 2026 00:19:41 The reason misinformation, and disinformation (false information spread deliberately to deceive), travels so easily may be hiding in plain sight.It hides in simplicity.And it's amplified by the very algorithms that reward content that is easy to consume, easy to remember, and easy to share.Yet despite how profoundly this shapes the way we think, most of us have never been taught the psychology

#49 - The Cardio Decision Tree: How to Choose the Right Workout Jul 8, 2026 00:39:18 Cardio has become unnecessarily confusing.One expert tells you to walk. Another says Zone 2 is the key to longevity. Someone else insists HIIT is the fastest way to lose fat, while another warns it'll spike your cortisol and damage your hormones.So... what should you actually do?In this episode, we cut through the noise and build a simple framework for making better cardio decisions. Rather th

#48 - Cardio vs. Weights: For Fat Loss (which is better?) Jun 27, 2026 00:41:07 If cardio has you in a chokehold because summer is around the corner, this episode is going to free you.This episode was inspired by two DMs we receive constantly. The woman who’s already doing cardio most days and wondering if she should just do more. And the woman who’s been lifting consistently for months, getting stronger, but not feeling any leaner, and wondering if weights are actually overr

#47 - The Wellness Industry Is Using Science to Lie to You Mar 25, 2026 00:41:04 The wellness industry doesn't need to make things up anymore. They've got something more powerful, real studies, real journals, real credentials. And they know exactly how to use them to get you to open your wallet.In this episode, I'm breaking down how it actually works. How a real study gets twisted into a claim it was never designed to support. How statistical significance gets mist

#46 - Why Your Brain Talks You Out of the Gym (And What to Do About It) Mar 19, 2026 00:25:03 You've packed your gym bag. You have every intention of going. And somehow ... you don't. Again.If you've been blaming willpower or discipline, this episode is going to reframe that completely. Today I'm breaking down the science of why your feelings are running your training behaviour, and why that's actually good news.We get into the Affect and Health Behavior Framework, a re

#45 - Should You Train When You’re Sleep Deprived? What the Research Actually Says Mar 3, 2026 00:40:21 What should you actually do when you’re chronically sleep deprived?If you’re a parent, shift worker, insomniac, or coach people who are, you’ve probably asked yourself whether training is helping or harming you.In this episode, I dive into the research on acute and chronic sleep restriction and its effects on:• Cognitive performance• Strength and endurance• Hormonal signalling (testosterone, AMPK,

#44 - What Your Pelvic Floor Is Responding To (It’s Not Just Exercises) Feb 10, 2026 00:37:54 In this episode, I explore the bidirectional relationship between the pelvic floor and our psychological state. How stress, anxiety, grief, identity shifts, and prolonged effort can shape pelvic floor tone, and how pelvic floor tension can feed back into how safe and settled we feel in our bodies.This is not an episode about blaming stress, over-psychologising symptoms, or replacing pelvic floor

#43 - Abs, Belly Fat & the Truth About Women’s Cores (Pregnancy, Pressure & Six-Packs) Why it works: Jan 29, 2026 00:41:27 Abs. Belly fat. Six-packs. Post-baby pouches.In this episode, we unpack why women feel so conflicted about their bellies; and why that pressure isn’t rooted in biology at all. We dive into culture, pregnancy, the pelvic floor, pressure management, and what your abs actually do, then finish with clear, practical guidance so you can train your core with confidence.This episode is not anti-aesthetics

#42 - Why Knowing What to Do Still Isn’t Working For You Jan 19, 2026 00:39:48 I was so wrong and psychology has demonstrated why and HUMBLED MEEEEE. If you’ve ever felt like you know what to do for your training but still can’t seem to stick to it, this episode is for you. We explore why education alone doesn’t change behaviour, how uncertainty changes your relationship with your body, and why inconsistency is often a logical response, not a failure. This episode offers a n

#41 - Pilates vs. Weights: EVERYTHING YOU NEED TO KNOW Jan 12, 2026 00:28:31 Why does everyone in the fitness space seem to be pitting these two against each other? Why are prominent doctors who specialise in women's health suggesting that pilates isn't enough? Do you have to give up Pilates to maintain a truly healthy body? All of this was answered and so much more. I was on a MASSIVE mission to clear up the confusion with this frustrating online debate. Let's

#40 - Anxiety, Emotional Regulation and Your Inner Ear Jan 3, 2026 00:21:07 We often talk about exercise helping mental health, but not always why.In this episode, I unpack a lesser-known system that links movement, emotional regulation, and even sleep–wake rhythms. If your anxiety tends to show up in the body before the thoughts, this one will likely resonate.Resources: Hilber, P., Cendelin, J., Le Gall, A., Machado, M.-L., Tuma, J., & Besnard, S. (n.d.). Cooperation

#39 - Can Exercise Treat Depression? The Truth Behind Movement and Mood Dec 12, 2025 00:37:54 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 d

#38 - Creatine: Stronger Body, Clearer Mind Nov 19, 2025 00:33:34 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

#BE - Guided Relaxation for Trippers 🍄 (just joking, but not really) Sep 22, 2025 00:14:20 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. xxSho

#37 - Back Pain and the Brain: Rethinking Chronic Discomfort Sep 14, 2025 00:27:39 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, p

#36 - Guided Progressive Muscle Relaxation for Recovery: Relaxation Beats Ice Baths. Aug 28, 2025 00:20:29 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 f

#35 - The Most Ignored Health Practice in Fitness: Why You Need to Start Training Relaxation Aug 23, 2025 00:35:20 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 relaxati

#34 - How to START AGAIN: When You Don’t Recognise Yourself Aug 17, 2025 00:41:27 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

#33 - Time Poor, Health Poor; Why Busy Isn’t Better Aug 8, 2025 00:33:42 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

#32 - Periodisation: Why Working Out Isn’t Working. Aug 1, 2025 00:30:29 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 go

#31 - Scheduling - Behavioural Science Meets Your Calendar: How to Plan Training That Lasts Jul 25, 2025 00:41:30 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,

#30 - Why You QUIT - Even When You CARE Jul 20, 2025 00:25:57 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 willp

#29 - How to Build Discipline That Actually Lasts (Without Burning Out) Jun 19, 2025 00:18:08 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

#28 - The Truth About Belly Fat (It’s Not What You Think Jun 12, 2025 00:26:38 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

#27 - How to get ‘long and lean’ and NOT ‘Bulky’ Jun 5, 2025 00:21:09 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 update

#26 - Perimenopause Weight Loss: Why Muscle Is the Missing Piece May 29, 2025 00:32:40 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

#25 - Creatine while breastfeeding - SHOULD YOU? May 18, 2025 00:16:27 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 e

#24 - Unlocking motivation: How your nervous system influences drive 🚨 ❤️‍🔥 Apr 30, 2025 00:29:51 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 betwee

#23 - How to get more flexible using neuroscience & biology | advice from an ex-gymnast Apr 24, 2025 00:19:48 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

#22 - (mini ep) How strength ACTUALLY forms in the body (and why your psychology drives it) Apr 17, 2025 00:14:29 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.

#21 - What GRIEF does to your brain, body & heart Apr 8, 2025 00:33:09 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) -

#20 - Attachment Theory: Secure Partners (Part 3 of 4) Jun 23, 2024 00:33:03 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 helpi

#19 - Attachment Theory: Insecure Attachment Styles (Part 2 of 4) Apr 20, 2024 00:32:51 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 fin

#18 - Attachment Theory and your Health (Part 1 of 4) Mar 28, 2024 00:38:16 Dive into "Attachment Theory and Your Health," where I uncover how early bonds shape our emotional and physical well-being. Starting with John Bowlby's innovative ideas, I explore the roots of attachment theory and its pivotal role in defining our relationships. Learn about the four attachment styles—secure, anxious, avoidant, disorganized—and their profound effects on our health.

#17 - Break-Up Survival (using the biopsychosocial approach) Jan 23, 2024 00:33:49 I am currently in a secure relationship with a baby and a loving Fiancé and I really, truly owe a lot of it to the painful, heart-wrenching, life changing lessons of the break-ups I had experienced prior to this partnership. This however took years of work that I have condensed into this podcast (and some more resources on the @vertue_podcast instagram page). I do think that I have too much exp

#16 - How to Read Research and Be EVIDENCE BASED Dec 13, 2023 00:39:25 I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based' I also see a simultaneous problem develop in the background ... What is it to be evidence based? How do we ensure that we don't just fall into the trap of another cognitive bias called the "appeal to authority" bias? In this episod

#15 - Cellulite Myths and Misconceptions Nov 30, 2023 00:52:24 This is a very big episode on cellulite. We take a deep dive into the hypotheses (according to the research) and uncover some of the myths, misconceptions as well as the possible treatments supported by the research* *but we also unpack what that really means - because sometimes these findings can be exaggerated or misleading. My programmes & newsletter - www.shonavertue.com Resources:

#14 - Fat loss (Biopsychosocial Lens) Nov 24, 2023 00:34:39 Fat Loss Fundamentals - BUT through a BIOPSYCHOSOCIAL lens. Sorry for yelling, but y'all know how I excited I get about the BPS approach and how effective it is in helping you to individualise your health and wellness systems. EPISODE ROAD MAP: - Calories in vs. Calories out - how it works and why this equation prevails. - Why the CICO approach is not as easy as it sounds - Why small chang

#13 - Cognitive Biases harming your Health Nov 18, 2023 00:29:13 In this podcast I discuss five cognitive biases that are potentially harming your health - and no, this is not a clickbait title. We kick off by exploring the concept of cognitive biases - those systematic deviations in judgment that often lead us astray. Then, I dive into five specific cognitive biases that frequently sabotage health goals. From the Anchoring Bias, which makes us cling to initi

#12 - Hungry? The Science of Appetite (and how it's impacted by exercise) Nov 9, 2023 00:38:29 Have you ever wondered if your exercise regime is making your hungrier? This episode is a must-listen for anyone who is fascinated by the intricate connections between exercise, and appetite - or simply anyone who has ever tried to change up their entire health and fitness routine only to find their diet regime completely derailed when they introduce a new type of exercise. Our journey begins wit

#11 - Empowering Women through Menopause - The Strength Training Solution Oct 22, 2023 00:47:14 Say goodbye to the misconceptions about weight gain and metabolism – we're debunking those myths and highlighting the power of resistance exercises in maintaining a healthy body composition. In this episode, we dive into the world of menopause and perimenopause, demystifying what these natural life transitions entail. We'll explore the symptoms and changes women often experience during thi

#10 - Menstrual Cycle Syncing - The TRUTH about training on your period Oct 5, 2023 00:41:07 In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines. I start with a comprehensive overview of the phases within the menstrual cycle, painting a clear picture of the hormonal ebbs and flows that women experience monthly. As the conversation progresses, we'll look at some of the main claims around the benefits of aligning

#9 - Feeling depressed or low in motivation? Behavioural Activation has GOTCHU Sep 27, 2023 00:40:17 Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression or merely seeking a brighter outlook and a more fulfilling existence. I kickstart our discussion with a brief overview of depression and the notorious depression cycle, an abyss many find hard to escape. However, our focus soon shifts to a ray of hop

#8 - How to be healthy without spending all your money | Health on a Budget Sep 20, 2023 00:28:40 In today's podcast, amidst the rising cost of living and the resulting anxiety amplified by media, I'm hoping this episode provides a grounded and affordable approach to health and wellness. We'll delve into the impacts of financial stress on our health, introduce the Diathesis-Stress Model to understand individual stress susceptibility and offer cost-effective solutions for relaxati

#BE (Bonus Ep.) Guided breathing practice for relaxation | Follow Along Sep 19, 2023 00:10:24 A ten-minute fully guided breathing practice that is designed to promote relaxation by stimulating the parasympathetic nervous system. In this calming episode, we will embark on a guided breath practice specifically designed to promote deep relaxation. Harnessing the power of the breath, we tap into our body's innate ability to calm itself by stimulating the parasympathetic nervous system, of

#7 - Is avoidance behaviour hindering your results? | Exposure Therapy, Classical Conditioning and Gym-Intimidation Sep 14, 2023 00:17:20 How can Classical Conditioning and Behavioural Sciences help us in the gym? Unpack the science behind confronting and overcoming the fears that hold you back from achieving your health, fitness and relationship goals. Have you ever felt your heart race at the thought of stepping onto a gym floor? Or hesitated to express your true feelings to a loved one, fearing their reaction? You're not al

#6 - Preventing Burnout: Understanding the effects of accumulative stress (Allostatic Load) Sep 8, 2023 00:33:50 Stress: We've all felt it, but have you ever wondered about the real toll it takes on your body over time? Today, we delve deep into the under-discussed health topic of 'Allostatic Load.' In simpler terms it refers to the accumulated effects of stress on your body, the balance between our fight-or-flight reactions and the relaxation processes. Ever felt extra jittery after an emotiona

#5 - Reducing Stress with Breath work & HRV Measures Sep 2, 2023 00:32:52 In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stress and recovery measurement in top-level athletes, executives and everyone in between. But how does it work and makes it such a reliable indicator? I will attempt to demystify the science behind HRV and explain how it can give insights into your body’s

#4 - Negative Body Image | Getting Results Aug 27, 2023 00:25:51 We've all experienced that growing overwhelm that comes up when it feels as though the effort you've been putting into something, just isn't paying off. So what are you supposed to do? In this episode, I share 3 key things you're probably not considering when that feeling of frustration with not getting results comes up: 1. Better Data Collection 2. Power of Self-Esteem on Percep

#3 - Confidence: Harnessing the Biopsychosocial Model for Empowerment in Life, Love, and Workouts Aug 19, 2023 00:41:05 If you find yourself grappling with gym confidence—or confidence in any area of your life—this episode is for you. In this episode, I delve deep into the intricate nexus of biology, psychology, and social factors, unraveling the secrets to cultivating unwavering confidence across all aspects of life. I finish this episode with a guided breath sequence designed to recalibrate your nervous system, a

#2 - Unlocking Healthier Lives: Dive into Health Psychology & Master Your Behaviours Aug 13, 2023 00:26:55 Why don't do what we say ... In today's episode, we embark on what I think is a fascinating journey through the world of health behaviors and the psychology that underpins them. As we unravel the intricate fabric of health psychology, we'll discover the forces that shape our decisions about health every day. I'll introduce you to a field that bridges the gap between mind and body:

#1 - Introduction to the biopsychosocial model (and how it will benefit you) - ALSO FIRST EPISODE 😮‍💨 Aug 8, 2023 00:18:43 In this introductory episode of The Vertue Podcast, I, unpack the concept of wellness beyond the familiar narrative. I introduce you to the biopsychosocial model—a holistic way of understanding health. But, we go beyond that, venturing into ‘my’ unique BPSES model which includes the economic and spiritual dimensions of well-being. We'll reflect on why our society often sees health in a purely phys

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