Shows
MBT MovementBeyond Burnout: The Science of Stress & Sustainable Recovery w/ Jacob Greer | EP9EPISODE DESCRIPTIONFeeling like you're running on empty no matter how much you sleep or how many cups of coffee you drink? You're not alone. In this episode, Sheldon sits down with Jacob Greer, PhD candidate in Health Behaviors and Wellness Education and creator of Beyond Burnout Collective, for an evidence-based deep dive into the science of burnout and sustainable recovery.This isn't your typical "self-care" conversation. We're talking autonomic nervous system regulation, cortisol dynamics, circadian rhythm entrainment, HPA axis function, and the critical role of sleep as the foundation for recovery. You'll...
2026-02-111h 20MBT MovementWhy Stretching Isn't Always the Answer | EP8You've stretched religiously, foam rolled everything, and still wake up feeling like the Tin Man. Sheldon breaks down why tightness is often protective—not structural, and reveals why your nervous system might be working against your flexibility goals. Learn the difference between earning range of motion and fighting your own body.KEY TAKEAWAYS:Tightness is often a sensation, not a structural problem,you can feel tight without reduced muscle lengthProtective tension: your nervous system creates tightness to limit movement when it perceives instabilityThe yoga paradox: more flexibility without control triggers your brain to tighten mu...
2026-02-041h 03MBT MovementIntuitive Eating for Busy Professionals: Breaking the Binge-Restrict Cycle w/ Greta Jarvis | EP779% of binge eating experts agree: restriction leads to binge eating. Sheldon sits down with intuitive eating specialist Greta Jarvis to reveal why feeling out of control around food is a biological response, not a willpower problem, and delivers practical strategies busy professionals can implement today.KEY TAKEAWAYS:Binge eating is a biological "famine response" to restriction, not a character flawThe shame spiral: Restrict → Binge → Feel shame → Restrict harder → Binge harderThe Emergency Snack Stash: Keep high-protein fuel accessible to prevent famine modeProtein increases satiety hormones (GLP-1, PYY, CCK) while decreasing hunger hormone ghrelinConsistent eating patterns prevent the binge cy...
2026-01-2858 minMBT MovementWhy Your January Goals Die in March (And How to Build a Running Program That Lasts) | EP6DESCRIPTION:88% of New Year's resolutions fail by mid-February. Sheldon reveals what the successful 9% do differently, breaks down the kinetic chain connection between knee pain and hip dysfunction, and delivers a complete progressive loading framework for sustainable running habits.KEY TAKEAWAYS:Process goals (daily actions) beat outcome goals for lasting changeThree fatal mistakes: outcome focus, changing everything at once, ignoring capacity70% of running injuries originate from kinetic chain dysfunctionThe knee is the victim, not the criminal—look upstream to hips and coreProgressive overload: ONE variable at a time (duration → frequency → distance → intensit...
2026-01-2159 minMBT MovementThe Breath Blueprint Part 2: Seven Philosophies From Ancient Yogis to Navy SEALs | EP5EPISODE DESCRIPTION: How do ancient yogis, Russian special forces, and Navy SEALs all arrive at the same breathing principles? In Part 2 of The Breath Blueprint, Sheldon explores seven breathwork philosophies—from 5,000-year-old pranayama to modern tactical breathing—and reveals the common thread that makes them all work: the vagus nerve.KEY TAKEAWAYS:Seven philosophies, one underlying mechanism: vagal tonePranayama techniques: Nadi Shodana, Kapalabati, Ujjayi, Sama VrittiHorizontal breathing recruits the diaphragm; vertical breathing is dysfunctionalThe physiological sigh is the fastest way to down-regulate in real timeSystema's 4 pillars: breath, movement, posture, relaxationBox breat...
2025-12-3149 minMBT MovementThe Breath Blueprint Part 1: Why 91% of Athletes Are Breathing Wrong — The Science of Breath | EP4EPISODE DESCRIPTION:Why do 91% of competitive athletes breathe wrong? In Part 1 of The Breath Blueprint, Sheldon breaks down the science—how we lose diaphragmatic breathing by age 5, why your diaphragm is the "pneumatic hub" of your body, and the hidden role of CO2 tolerance in oxygen delivery.KEY TAKEAWAYS:91% of athletes display dysfunctional breathing patternsWe lose functional breathing around age 510 lbs of breathing muscles move 3,000 gallons of air dailyVertical (chest) = dysfunctional; Horizontal (belly) = optimalNasal breathing → 18% increase in oxygenationCO2 tolerance: breathing MORE can mean LESS oxygenBOLT test measures your CO2 toleranceThe vagus nerv...
2025-12-2436 minMBT MovementFrom Recovering to Ready: Movement, Hormones & Holistic Healing in Perimenopause w/ Missy Kirman | EP3Guest: Missy Mims Kirkman, CRNA — Nurse Anesthesiologist & Integrative Health CoachHost: Sheldon — Holistic Movement Coach, Athletic Trainer & Strength Conditioning SpecialistWhat if thriving through perimenopause isn't choosing between hormones OR movement OR natural therapies—but combining all three? Missy shares her 30+ years in traditional medicine and how her own awakening led to integrating science-based hormone optimization with holistic practices.KEY TAKEAWAYS:HRT within 10 years of menopause onset shows best outcomesThe Women's Health Initiative used synthetic hormones—not today's bioidentical optionsHRT + resistance training = 8.3% greater strength gains, 17.2% power improvementProtein needs in...
2025-12-171h 08MBT MovementStop Punishing Yourself Into Shape: Why Fitness as Self-Care Changes Everything | EP2Have you ever told yourself, “I have to go to the gym” — and somehow felt worse whether you went or not? Or tried to “burn off” last night’s dinner? Research on 650 frequent exercisers shows that guilt-driven motivation doesn’t just fail… it actively works against you.In this episode, Sheldon discusses the importance of viewing fitness as self-care rather than a form of punishment. He explores the detrimental effects of guilt-based motivation and emphasizes the need for self-compassion and intrinsic motivation to foster long-term adherence to exercise. The conversation highlights the role of community, enjoyment, and exercise identit...
2025-12-1044 minMBT MovementBeyond the “Core”: Mastering True Trunk Stability | EP1In this episode, we dive into what true trunk stability really means — and why it’s so much more than just training your “core” or chasing six-pack abs. We unpack the deeper system of muscles and fascia that support your body, protect your spine, and help you move efficiently in everything from sports to daily life.You’ll learn the importance of internal pressurization, the role of key stabilizing muscles, and how to build resilience and longevity through practical movement strategies. Plus, I share my favorite foundational positions and drills to help you start improving your trunk stability...
2025-07-1233 min