The Vertue Podcast

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 of the vestibular and cerebellar networks in anxiety disorders and depression.Vlassopoulos, E., Mychasiuk, R., & Yamakawa, G. R. (n.d.). Does the brain’s vestibular system contribute to synchronisation of circadian rhythms?Rajagopalan, A., Jinu, K. V., Sailesh, K. S., Mishra, S., Reddy, U. K., & Mukkadan, J. K. (n.d.). Understanding the links between vestibular and limbic systems regulating emotions.

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 dose–response curve• The minimum clinically effective dose (~320 MET-min/week)• The optimal dose (~860 MET-min/week)• Why mind–body training works at a lower volume• How METs standardise intensity across exercise types• How to build an evidence-aligned movement plan when motivation and energy are lowThis is a practical, grounded, science-backed guide to using exercise as one part of a broader approach to healing depression.

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 research all the mechanistic stuff for this episode. It is free to access and it's AMAZING:Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations — A Narrative ReviewGutiérrez-Hellín J., Del Coso J., Franco-Andrés A., Gamonales J.M., Espada M.C., González-García J., López-Moreno M., Varillas-Delgado D.Nutrients (2025).PMCID: PMC11723027 | DOI: 10.3390/nu17010095Then some of the other studies I mentioned can be found here: 1. Single Dose Creatine Improves Cognitive Performance and Induces Changes in Cerebral High-Energy Phosphates During Sleep DeprivationGordji-Nejad A., Matusch A., Kleedörfer S., Patel H.J., Drzezga A., Elmenhorst D., Binkofski F., Bauer A.Scientific Reports (2024).PMCID: PMC10902318 | DOI: 10.1038/s41598-024-54249-9What it’s aboutA high single dose of creatine helped offset the cognitive decline and metabolic stress caused by sleep deprivation, temporarily boosting brain energy systems and mental performance.2. Creatine Promotes Endometriosis Progression by Inducing M2 Polarization of Peritoneal MacrophagesChen S.-M., Liu Y.-K., Ma X.-Q., Wei C.-Y., Li M.-Q., Zhu X.-Y.Reproduction (2024).DOI: 10.1530/REP-24-0278 | PMID: 39679878What it’s aboutThis study found that creatine can shift peritoneal macrophages into an M2, pro-growth state, which may accelerate inflammation, angiogenesis, and lesion development in endometriosis.3. Effects of Long-Term Low-Dose Dietary Creatine Supplementation in Older WomenLobo D.M., Tritto A.C., da Silva L.R., de Oliveira P.B., Benatti F.B., Roschel H., Nieß B., Gualano B., Pereira R.M.R.Experimental Gerontology (2015).DOI: 10.1016/j.exger.2015.07.012 | PMID: 26192975What it’s aboutA year of very low-dose creatine (1 g/day) was safe but too small a dose to produce measurable changes in bone health, lean mass, or muscle function in postmenopausal women.

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. xxShona

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, psychology, and environment all shape the way pain is experienced.You’ll hear about:What makes non-specific low back pain so puzzlingHow pain perception actually works (pain ≠ tissue damage)Why the biopsychosocial model is key to understanding painThe role of self-regulation in shaping pain responsesWhat research says about meditation for back painHow to reframe back pain when you feel like you’re hitting a wallJournal prompts to reflect on your own experienceBy the end, you’ll have a new way to think about back pain, one that expands the options for healing beyond the body alone.Engel, G. L. (1977). The need for a new medical model: a challenge for biomedicine. Science, 196(4286), 129–136. (Origin of the biopsychosocial model)Study on self-regulation and pain: Wager, T. D., et al. (2013). An fMRI-based neurologic signature of physical pain. New England Journal of Medicine, 368(15), 1388–1397. (and related follow-up studies on cognitive self-regulation impacting autonomic markers — you summarised one in your notes)Systematic review on meditation and back pain: Cramer, H., et al. (2022). Meditation for adults with non-specific low back pain: a systematic review and meta-analysis. (Included 8 RCTs, ~1,234 participants, moderate-certainty evidence of small benefits for disability and long-term pain