The Vertue Podcast

I was so wrong and psychology has demonstrated why and HUMBLED MEEEEE.

If you’ve ever felt like you know what to do for your training but still can’t seem to stick to it, this episode is for you. We explore why education alone doesn’t change behaviour, how uncertainty changes your relationship with your body, and why inconsistency is often a logical response, not a failure.

This episode offers a new way to understand your training struggles and a calmer path back to consistency.

Bring your pen and paper to this episode so we can really make this practical TOGETHER.

Why does everyone in the fitness space seem to be pitting these two against each other?
Why are prominent doctors who specialise in women's health suggesting that pilates isn't enough?
Do you have to give up Pilates to maintain a truly healthy body?
All of this was answered and so much more. I was on a MASSIVE mission to clear up the confusion with this frustrating online debate.

Let's go!

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 low
This 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 Review
Gutiérrez-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/nu17010095

Then 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 Deprivation
Gordji-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/s41598-024-54249-9
What 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 Macrophages
Chen 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: 39679878
What 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 Women
Lobo 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: 26192975
What it’s about
A 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.