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 clarityWhat we know (and don’t know) about creatine during lactationA new 2023 animal study showing creatine’s role in reducing neuroinflammation and improving postnatal developmentHow to take it safely, what type to choose, and when it might not be appropriateAnd finally — why some critics think creatine is overrated.This episode isn’t about hype or fear — it’s about giving you the tools, context, and confidence to make an informed decision that supports your performance, recovery, and brain health.Research:Rae et al., 2003 – Creatine supplementation improves cognitive performance in sleep-deprived individualsMcMorris et al., 2007 – Creatine and cognitive performance: a review of the literatureAvgerinos et al., 2018 – Meta-analysis on the cognitive effects of creatineGouveia et al., 2023 – Creatine supplementation increases postnatal growth and strength and prevents overexpression of IL-6 in the hippocampus in an experimental model of cerebral palsy (PMID: 37141266)ISSN Position Stand, 2021 – Creatine Supplementation and ExerciseDisclaimer:This episode is for educational purposes only and is not medical advice. Please consult your GP, dietitian, or women’s health specialist before starting any new supplementation, especially while breastfeeding.
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#24 - Unlocking motivation: How your nervous system influences drive 🚨 ❤️🔥
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 long-term success.Featuring insights from neuroscience and psychology, this conversation will help you build self-awareness, cut through shame, and finally create sustainable momentum with your fitness and wellbeing goals.Special Shout out to Michelle Baty - please look her up on IG: @michelle_baty_
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#23 - How to get more flexible using neuroscience & biology | advice from an ex-gymnast
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 wanted to find out if stretching after a workout actually helps your body recover — things like feeling less sore, getting your strength back faster, or improving flexibility the next day.They looked at 11 high-quality studies with over 200 people (mostly young men) who did different types of stretching after exercise. Then they compared them to people who just rested or did other recovery methods.The results essentially suggested that;- Stretching didn’t help people feel less sore — not after 1 day, not after 2, and not even after 3 days.- It also didn’t help people get their strength back faster.- And overall, stretching after a workout didn’t improve recovery any more than just resting.If you like stretching after training because it feels good or helps you wind down — go for it. But don’t expect it to magically speed up your recovery or stop soreness. That’s not what the science supports right now.🧠 The takeaway: YOU'LL HAVE TO LISTEN TO THE FULL EPISODE TO FIND OUT :) https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2021.677581/fullStay strechy :)
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#22 - (mini ep) How strength ACTUALLY forms in the body (and why your psychology drives it)
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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#21 - What GRIEF does to your brain, body & heart
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 guide you through:What grief actually is (and what it isn’t)How grief affects your brain, nervous system, and bodyThe difference between anticipated and sudden lossThe power of movement, ritual, and reflection in processing griefAnd how, even in the ache, grief can reconnect us to life in deeper waysI also share personal reflections—including my own experience after losing my mum—and offer journal prompts to help you process what you’re carrying.This is not a fix-it guide. It’s a soft space to breathe, to feel, and to remember that you’re not alone.— ShonaIf this episode resonates, please consider sharing it with someone who might need it—and leaving a review so more people can find support in grief.
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 truly means to be well. Dive in with Shona and unravel the diverse layers of well-being.
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