#177 Athletes and Eating Disorders with Lizzie Briasco

We think of athletes as the healthiest people around, but unhealthy relationships with food and exercise are even more common among athletes than in the general population. Former competitive runner and Eating Disorder Dietitian Lizzie Briasco, MSc, RD, LD joins us to talk about why athletes of all ages are at risk for EDs, how to spot someone who might be suffering, and what attitude changes in athletic programs could help prevent disordered eating before it starts.

Links in this episode: Lizzie’s Instagram “The Recovered Athlete”, The Emily Program for ED treatment, NEDA resources on ED and athletes, NCAA on EDs and athletes



#040RR Salt

Salt warnings are going on to menus in NYC, but what’s the big deal? Do we have to resign ourselves to a lifetime of bland scrambled eggs? Daphnie explains the difference between sodium and salt, where all that extra sodium in our diets is coming from, why that can be a bad thing, and how we can avoid it. Plus, we investigate the “21 Day Fix” in “This is Crazy, Right?”

Links in this episode: NYC's sodium warning labeling law



#176 Boutique Fitness

Boutique fitness studios are a huge and growing trend, and Daphnie’s tried just about every one of them. We talk about some of the most popular studios from barre classes to spinning to treadmills to Megaformers, why you might like them, how much they cost, and how to get in for less. 

Links in this episode: Article on “The Consumerist Church of Fitness Classes”, Kimmy Schmidt SoulCycle clip, I Feel Pretty SoulCycle clip, ClassPass



#175 Metabolism (Revisited)

Recently, a new listener messaged us to ask if we had an episode about Metabolism. “Sure!” we said. Then we looked and it was...Episode 7. So it’s definitely time for us to revisit our metabolisms with a new lens. Daphnie explains what metabolism actually is and what the value is in knowing about it if we’re not aiming for weight loss.

Links in this episode: Our “Is it ok to want to lose weight” episode



#174 Setting Boundaries with Amy E. Smith

There’s something in your life that you complain about constantly to everyone...except the person who can actually do something about it. Time to set a boundary! Life coach and communication expert Amy E. Smith (The Joy Junkie) walks us through why boundary setting is worth it even when it’s uncomfortable, how to have the actual conversation, and how to enforce it without burning all of our bridges.

Links in this episode: Amy’s website, Facebook, Twitter, and Instagram, Amy’s podcast The Joy Junkie

#093RR Exercise: Why Bother?

Lots of people don’t exercise. You might be one of them. (Don’t worry, there are a lot of you.) In this episode, we’re going to try and convince you that it’s worth your time. Already exercising? We’re going to tell you which workouts are worth your time and which workouts are like tossing your time and energy down the drain. Plus, we discover a remarkable crouton in “Best Choice”.

Links in this episode: Our "Stress" episode, Mayo Clinic on Exercise and Depression, Fitness Blender free online workout videos, Daphnie’s HIIT It! classes





#173 Jenn Welch's Concussion Journey

Comedian Jenn Welch had no idea that a slip in the shower would completely change her life. 15 months after her concussion, Jenn’s recovery is still in progress. How do you keep doing stand-up comedy when you can’t stand up and all you can picture in your mind is a bowl of popcorn? Jenn shares her hilarious story of her not-at-all-funny concussion.

Links in this episode: Jenn’s Twitter and Instagram, Our 150th episode featuring Jenn, More on concussions from the Mayo Clinic, More information on CTE, Dave Eagleman’s book Incognito: The Secret Lives of the Brain, NYU Langone Concussion Center



#172 Birth Control

Birth control options have changed a LOT since Joanna and Daphnie were in health class. Are you using the choice that’s best for you, or just the one that was handed to you by your college health center worker 10 years ago? We cover the most popular types of birth control, how effective they are in the real world (not just when used perfectly) and their benefits and risks.

Links in this episode: Contraceptive use fact sheet, Planned Parenthood birth control info, CDC info on birth control, Our Sexual Health episode, Marie Claire article about Planned Parenthood President Dr. Leana Wen, How to put on a condom

#171 How to Do a Pull-Up

Pull-ups are one of those exercises that it feels like only Super Fit people can do. But there’s got to be a way for normal people to learn if they want, right? Daphnie reveals her deep dark pull-up secret and gives us her three step plan to building up to doing a pull-up of our very own. Plus, we reveal the “healthy” foods we won’t eat in “Real Talk”.

Links in this episode: Difference between pull-up and chin-up grips, Good images of the back muscles, How to use a pull-up assist machine





#170 The Science of Exercise Recovery with Christie Aschwanden

Exercise recovery has become a big industry, promising that even Normal People can get better results with everything from foam rolling to cryogenic chambers to “squeezy pants”. Didn’t recovery used to mean NOT doing anything? Science journalist and former elite athlete Christie Aschwanden digs into the science of recovery in her book Good to Go and lets us know which recovery strategies are actually backed up by science.

Links in this episode: Buy Good to Go on Amazon or other places including bookstores near you, Christie’s website, Christie’s podcast Emerging Form



#169 Diet Trends: Vertical Diet and Plant Paradox

Our Google search histories are littered with diet plans we were pretty sure would change our lives. So, what would we learn if we could see what diets are getting searched the most around the world? Continuing our “Diet Trends” series, we’re breaking down two diets that are popping on Google Trends, the Vertical Diet and Plant Paradox, and explaining why you don’t need to bother with either one.

Links in this episode: PureWow on the Vertical Diet, Good Housekeeping on Plant Paradox, Google Trends, More about lectins from the Mayo Clinic, Our episode on Orthorexia



#079RR 10 Ways to Spring Clean Your Life

Does Spring have you feeling like doing some spring cleaning on...yourself? Looking for ways to scratch the itch to “detox” without diets or juice cleanses or other things that are terrible for you? Our list of 10 Ways to Spring Clean Your Life is full of satisfying ideas that are truly healthy (and hopefully sustainable). Plus, Daphnie answers a listener question about running strollers.

Links in this episode: Here are some good salad recipes that are Sweetgreen copycats: Guacamole GreensSpicy SabziHarvest BowlEarth BowlGreat salad container for packing your lunchAir filter for allergiesSalt block lampMattress coverOur Spring Break Workout episode

#168 Breast Cancer and Recovery with Amy Marcs

“Amy had a great rack. Then she got cancer.” Actress and writer Amy Marcs’s live show Nice T!its documents how losing her breasts to cancer affects how she feels about her body, her sexuality, her relationships, and more. We find out how a self-described private person ended up on stage talking about her breasts with complete strangers, and we get Amy’s advice for those of us who are supporting someone with a breast cancer diagnosis.  

Links in this episode: See Nice T!ts live at The Triad in NYC on April 29th 2019, Nice T!ts website, Amy’s Doctors Karen L. Hiotis and Nolan Karp, Vinny Myers 3D Tattoos



#167 Birth and Everything After with Caitlin Kean

To wrap up our Pregnancy Series, we’re talking to Real Life Mom Caitlin Kean (The Paper Year podcast) about pregnancy, birth, and all the unexpected complicated things that can happen after. From trouble with nursing to allergies to postpartum anxiety, Caitlin has amazing perspective and great advice on handling anything that comes your way as a new parent.

Links in this episode: The Paper Year podcast, Caitlin on Instagram, Information on Gestational Diabetes, Information on RhoGAM, Information on Tongue-Tie, Study on the relationship between lack of sleep and postpartum depression and anxiety, More on Postpartum Depression and Anxiety, More on the FDA-approved PPD drug, Park Slope Parents group



#166 Pregnancy: Third Trimester

We’re continuing our Pregnancy Series with the Third Trimester! It’s the final countdown, but there’s still tons to do: baby is growing fast, with bones, brains, and more getting ready for the real world. Daphnie and Joanna talk about prepping for labor and delivery, from kegels to classes.

Links in this episode: More on the Third Trimester from What To Expect, Info on kegels from the Cleveland Clinic, Affordable birth classes and more in Brooklyn

#165 Pregnancy: Second Trimester

We’re continuing our Pregnancy Series with the Second Trimester! The middle third of pregnancy gets called The Golden Trimester, but is it also kind of boring? Daphnie and Joanna cover what’s going on in terms of symptoms, what changes might be necessary at the gym, and what to do if a growing pregnant body brings up body image issues.

Links in this episode: Fetal development in the Second Trimester, Old Navy and H&M Maternity, Our episode on Chiropractic Care with Dr. Laura, Pregnancy pillow around $40, Follow us on Instagram, Twitter, and Facebook



#164 Pregnancy: First Trimester

The beginning of pregnancy is the First Trimester. So that’s the first three months, right? Wait, first 13 weeks? But hold on, when do the weeks start? Daphnie and Joanna explain it all, including what’s going on in a pregnant body, what symptoms come along for the ride, and what to think about in terms of fitness and nutrition when the thought of either of those things might make you want to vom. Plus, great early pregnancy resources!

Links in this episode: Menstrual cycle FAQ, Digital pregnancy test that Joanna likes, Info on ectopic pregnancy, Miscarriage risk by week, Expecting Better by Emily Oster, The Pregnancy Podcast and 40 Weeks Podcast

#163 Joanna's Pregnancy Journey

This episode is unlike anything we’ve ever done on Just One More. As part of our pregnancy series, we wanted to share a series of audio diaries from the last year in which we hear from someone who is trying to get pregnant (that would be...Joanna) with all the feelings and hopes and disappointments and weirdness that entails. We hope you like it!

Links in this episode: Be Fruitful by Victoria Maizes, MD, One of my friend Anna’s R29 articles, The science behind ovulation kits, Digital pregnancy tests that Joanna likes



#032RR Fit Pregnancy

To kick off our Pregnancy series, we’re revisiting this episode from May of 2016! Pregnancy is like a secret club where no one wants to tell you anything until you’re a member. Daphnie starts to break down the wall of secrecy by talking about how to treat your body if you’re trying to get pregnant, and how to stay fit and healthy throughout pregnancy. Plus, we talk about one of Daphnie’s favorite Power Foods!

Links in this episode: Environmental Working Group's resources on avoiding toxinsInfo from Mayo Clinic on prenatal yoga, How to do the bird dog exerciseCoconut oil roasted sweet potatoes recipeVegan sweet potato chiliTurkey quinoa sweet potato chiliSweet Potato Bisque with Corn and Jalapenos

#162 Master the Weight Machines

Lots of us are paying for gym memberships where we show up, walk past all of the weight machines we don’t know how to use, and hang out awkwardly in a corner using hand weights. That’s fine! But if you want to up your level of gym mastery, Daphnie explains how to correctly use some of the most common machines at your gym, which ones she loves, and which are, in her words, “completely useless”. Plus: we get angry in “Rage Box”!

Links in this episode: Photos of most of the machines we mention, Ad we discuss in “Rage Box”