Want a stronger back without putting your life on pause? We sit down with nurse practitioner Brittany Madison to map a practical route from nagging pain to confident movement, blending modern spine surgery, targeted pelvic floor work, and the real‑world habits that keep active families going. Brittany works alongside a spine surgeon in the OR and at a med spa, so she brings a rare, 360‑degree view: conservative care, imaging, injections, motion‑preserving disc replacements, and the post‑op rehab that makes outcomes last.

We start with the tools that support recovery and performance. Brittany explains how Mscella can dramatically improve pelvic floor function for men and women, from reducing incontinence to building lower abdominal strength that stabilizes the low back. Pair that with Msculpt Neo and thoughtful physical therapy, and you’ve got a strategy that helps pre‑hab before surgery or rebuild after. Expect specifics on when to use X‑rays and MRIs, how conservative options fit, and when neurological red flags mean it’s time to operate.

This is also a playbook for busy parents. Brittany shares time‑saving tactics—keeping a packed gym bag, training during kids’ practices, and using goals like a half marathon or triathlon to stay accountable. We talk about shifting from high‑impact lifting to joint‑friendly strength like Pilates, barre, and weighted walks that protect the spine during long OR days. For the kids, we dive into youth conditioning at Arise, why multi‑sport exposure beats early specialization, and how a strong community lifts everyone.

You’ll leave with a clear view of the path from first symptoms to recovery: imaging, plan, conservative care, motion‑preserving surgery when needed, minimal opioids, and a structured return to activity by six to twelve weeks. If that sounds like the kind of actionable, science‑grounded guidance you’ve been looking for, hit play, subscribe, and share this with someone who needs a nudge forward. Then tell us: what’s the one habit you’ll change this week?

PCOS can feel like a maze of mixed advice, quick fixes, and symptoms that never quite add up. We bring in registered dietitian and PCOS coach Courtney Meinant to cut through the noise with an approach that’s personal, evidence-led, and actually doable. From first-hand experiences to client wins, we unpack what puts symptoms into remission and how to build a plan you can live with.

We start by clarifying what PCOS is—and isn’t. The diagnosis doesn’t vanish, but the drivers behind irregular cycles, acne, fatigue, or weight changes are modifiable. Courtney breaks down the role of insulin resistance and why stabilizing blood sugar transforms energy, sleep, and hormones. You’ll hear exactly which labs matter, when to test them in your cycle, and how functional gut insights sometimes explain stubborn breakouts or androgen swings. We get practical on breakfast timing, protein-forward, fiber-rich meals, and why most intermittent fasting advice wasn’t designed for women with PCOS.

Food choices don’t have to be all-or-nothing. We look at who benefits from full-fat dairy, when gluten limits make sense, and how to approach alcohol so your liver isn’t too busy to clear hormones. On the training side, we make the case for a balanced week: cardio for heart health, strength to improve insulin sensitivity, and restorative work to calm cortisol. Mental health gets real attention—PCOS can strain body image and mood—so we talk about building the right support team and checking nutrients like vitamin D, B12, iron, and folate.

We wrap with supplement standards and travel-proof strategies. Inositol blends have strong research behind them; third-party testing like NSF and GMP keeps you safe. For holidays and flights, think protein-and-fiber pairings: roasted edamame, low-sugar jerky, eggs, nuts, or egg bites. Small changes compound fast. If you’re ready to move from confusion to control, subscribe, share this with a friend who needs clarity, and leave a review telling us the one habit you’ll start this week.

Pain that shows up without a clear injury isn’t random—it’s a pattern. We unpack why recurring trigger points and “tight” muscles are usually alarms for deeper issues in joint mechanics and movement control, and how to build a plan that finally turns the alarm off for good. Rather than doubling down on needles, cupping, or endless stretching, we zoom in on the lifts and tasks that flare symptoms and test the systems that matter most: cervical and rib mobility, scapular control, shoulder stability, pelvic symmetry, and hip strategy under load.

You’ll hear how upper trap pain during presses, carries, and squats often traces back to neck hyperextension and rib position, not a broken trap. We break down practical assessments—watching reps, checking ranges, and identifying compensations—and show how targeted manual therapy plus precise corrective exercises create lasting change. Expect cues for head and rib position, scapular upward rotation, deep neck activation, and bracing that protects the spine without stealing motion from the neck.

We also challenge two sacred cows: hamstrings that feel tight and the infamous IT band. Many hamstrings are overlengthened and overworked because the pelvis is off and the glutes are underdoing their job. The IT band doesn’t stretch like a rubber band and is often tense from hip instability, not local pathology. Fix the architecture—SI joint mechanics, hip rotation, glute strength, frontal plane control—and the “tight” tissues calm down without being pummeled. If pain returns when you get back to full training, that’s a diagnostic miss, not bad luck. We want your retest to prove change under the same load that used to hurt.

Ready to move past symptom-chasing and build resilient patterns that hold up to real training? Follow the show, share this episode with a training partner who needs it, and leave a review with the lift that gives you the most trouble so we can tackle it next.