The Vertue Podcast
Episodes
#46 - Why Your Brain Talks You Out of the Gym (And What to Do About It)
19 Mar 2026
Contributed by Lukas
You've packed your gym bag. You have every intention of going. And somehow ... you don't. Again.If you've been blaming willpower or discip...
#45 - Should You Train When You’re Sleep Deprived? What the Research Actually Says
03 Mar 2026
Contributed by Lukas
What should you actually do when you’re chronically sleep deprived?If you’re a parent, shift worker, insomniac, or coach people who are, you’ve ...
#44 - What Your Pelvic Floor Is Responding To (It’s Not Just Exercises)
10 Feb 2026
Contributed by Lukas
In this episode, I explore the bidirectional relationship between the pelvic floor and our psychological state. How stress, anxiety, grief, identity ...
#43 - Abs, Belly Fat & the Truth About Women’s Cores (Pregnancy, Pressure & Six-Packs) Why it works:
29 Jan 2026
Contributed by Lukas
Abs. Belly fat. Six-packs. Post-baby pouches.In this episode, we unpack why women feel so conflicted about their bellies; and why that pressure isn’...
#42 - Why Knowing What to Do Still Isn’t Working For You
19 Jan 2026
Contributed by Lukas
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’...
#41 - Pilates vs. Weights: EVERYTHING YOU NEED TO KNOW
12 Jan 2026
Contributed by Lukas
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...
#40 - Anxiety, Emotional Regulation and Your Inner Ear
03 Jan 2026
Contributed by Lukas
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 ...
#39 - Can Exercise Treat Depression? The Truth Behind Movement and Mood
12 Dec 2025
Contributed by Lukas
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 mo...
#38 - Creatine: Stronger Body, Clearer Mind
19 Nov 2025
Contributed by Lukas
This episode cuts through the noise and explains why creatine is one of the most effective, well-researched supplements for women, not just for buildi...
#BE - Guided Relaxation for Trippers 🍄 (just joking, but not really)
22 Sep 2025
Contributed by Lukas
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 gui...
#37 - Back Pain and the Brain: Rethinking Chronic Discomfort
14 Sep 2025
Contributed by Lukas
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, treatme...
#36 - Guided Progressive Muscle Relaxation for Recovery: Relaxation Beats Ice Baths.
28 Aug 2025
Contributed by Lukas
We programme strength, cardio, and mobility — but almost never relaxation. Yet research shows Progressive Muscle Relaxation lowers stress, calms anx...
#35 - The Most Ignored Health Practice in Fitness: Why You Need to Start Training Relaxation
23 Aug 2025
Contributed by Lukas
In this episode I make the case for why relaxation should be treated as a trainable skill, not a luxury. We’ll explore what guided relaxation actual...
#34 - How to START AGAIN: When You Don’t Recognise Yourself
17 Aug 2025
Contributed by Lukas
Starting again in fitness can feel overwhelming; like you’ve lost progress in both body and mind. But the truth is, you haven’t gone back to zero....
#33 - Time Poor, Health Poor; Why Busy Isn’t Better
08 Aug 2025
Contributed by Lukas
We often think of time as something we manage, but what if our relationship with time is managing us? In this episode, we explore time poverty as more...
#32 - Periodisation: Why Working Out Isn’t Working.
01 Aug 2025
Contributed by Lukas
If you’re working out consistently but not seeing real progress, this episode is for you.In today’s episode of The Vertue Podcast, we’re breakin...
#31 - Scheduling - Behavioural Science Meets Your Calendar: How to Plan Training That Lasts
25 Jul 2025
Contributed by Lukas
Struggling to stick to your schedule, especially when life gets chaotic? In this episode, I break down how to actually plan your week based on your va...
#30 - Why You QUIT - Even When You CARE
20 Jul 2025
Contributed by Lukas
Ever wondered why you give up on things that actually matter to you like your fitness, your goals, your habits; even when you really care?In this epis...
#29 - How to Build Discipline That Actually Lasts (Without Burning Out)
19 Jun 2025
Contributed by Lukas
If you’ve ever felt like discipline is just another word for self-punishment, this episode is for you.I’m sharing a personal story about how my mo...
#28 - The Truth About Belly Fat (It’s Not What You Think
12 Jun 2025
Contributed by Lukas
Real talk: I was so excited to release this episode because the research on belly fat is genuinely fascinating — and the protocol I share at the end...
#27 - How to get ‘long and lean’ and NOT ‘Bulky’
05 Jun 2025
Contributed by Lukas
Real, practical and applicable answers here - not just my philosophical take on whether you should/shouldn't care about 'bulk'. You will take away som...
#26 - Perimenopause Weight Loss: Why Muscle Is the Missing Piece
29 May 2025
Contributed by Lukas
Are you struggling to lose weight during perimenopause—even though you're eating well and exercising? In this episode, I will break down why you...
#25 - Creatine while breastfeeding - SHOULD YOU?
18 May 2025
Contributed by Lukas
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 cr...
#24 - Unlocking motivation: How your nervous system influences drive 🚨 ❤️🔥
30 Apr 2025
Contributed by Lukas
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 spo...
#23 - How to get more flexible using neuroscience & biology | advice from an ex-gymnast
24 Apr 2025
Contributed by Lukas
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 hel...
#22 - (mini ep) How strength ACTUALLY forms in the body (and why your psychology drives it)
17 Apr 2025
Contributed by Lukas
This snack-sized episode reveals the fascinating science and psychology of building strength. We’ll discuss how strength develops, the impact on the...
#21 - What GRIEF does to your brain, body & heart
08 Apr 2025
Contributed by Lukas
In this deeply personal episode, I explore grief from every angle—the physical, the psychological, and the emotional.Whether you're grieving the...
#20 - Attachment Theory: Secure Partners (Part 3 of 4)
23 Jun 2024
Contributed by Lukas
Welcome back to another episode in our attachment theory series. In Part 3, we'll discuss secure attachment styles. Who are these elusive 'sec...
#19 - Attachment Theory: Insecure Attachment Styles (Part 2 of 4)
20 Apr 2024
Contributed by Lukas
Can two people with an insecure attachment style ACTUALLY be together? How do the insecure attachment styles differ? What were the seminal studies t...
#18 - Attachment Theory and your Health (Part 1 of 4)
28 Mar 2024
Contributed by Lukas
Dive into "Attachment Theory and Your Health," where I uncover how early bonds shape our emotional and physical well-being. Starting with Jo...
#17 - Break-Up Survival (using the biopsychosocial approach)
23 Jan 2024
Contributed by Lukas
I am currently in a secure relationship with a baby and a loving Fiancé and I really, truly owe a lot of it to the painful, heart-wrenching, life cha...
#16 - How to Read Research and Be EVIDENCE BASED
13 Dec 2023
Contributed by Lukas
I have been wanting to release a podcast on this for a VERY long time because as I witness this shift towards people being more 'evidence based...
#15 - Cellulite Myths and Misconceptions
30 Nov 2023
Contributed by Lukas
This is a very big episode on cellulite. We take a deep dive into the hypotheses (according to the research) and uncover some of the myths, misconce...
#14 - Fat loss (Biopsychosocial Lens)
24 Nov 2023
Contributed by Lukas
Fat Loss Fundamentals - BUT through a BIOPSYCHOSOCIAL lens. Sorry for yelling, but y'all know how I excited I get about the BPS approach and how ...
#13 - Cognitive Biases harming your Health
18 Nov 2023
Contributed by Lukas
In this podcast I discuss five cognitive biases that are potentially harming your health - and no, this is not a clickbait title. We kick off by expl...
#12 - Hungry? The Science of Appetite (and how it's impacted by exercise)
09 Nov 2023
Contributed by Lukas
Have you ever wondered if your exercise regime is making your hungrier? This episode is a must-listen for anyone who is fascinated by the intricate co...
#11 - Empowering Women through Menopause - The Strength Training Solution
22 Oct 2023
Contributed by Lukas
Say goodbye to the misconceptions about weight gain and metabolism – we're debunking those myths and highlighting the power of resistance exerci...
#10 - Menstrual Cycle Syncing - The TRUTH about training on your period
05 Oct 2023
Contributed by Lukas
In this episode, I delve deep into the intricate world of menstrual cycles and how they interact with our training routines. I start with a comprehen...
#9 - Feeling depressed or low in motivation? Behavioural Activation has GOTCHU
27 Sep 2023
Contributed by Lukas
Today we will be diving deep into the realms of our own behavior and how it shapes the quality of our lives, whether facing the shadows of depression ...
#8 - How to be healthy without spending all your money | Health on a Budget
20 Sep 2023
Contributed by Lukas
In today's podcast, amidst the rising cost of living and the resulting anxiety amplified by media, I'm hoping this episode provides a grounded...
#BE (Bonus Ep.) Guided breathing practice for relaxation | Follow Along
19 Sep 2023
Contributed by Lukas
A ten-minute fully guided breathing practice that is designed to promote relaxation by stimulating the parasympathetic nervous system. In this calmin...
#7 - Is avoidance behaviour hindering your results? | Exposure Therapy, Classical Conditioning and Gym-Intimidation
14 Sep 2023
Contributed by Lukas
How can Classical Conditioning and Behavioural Sciences help us in the gym? Unpack the science behind confronting and overcoming the fears that hold ...
#6 - Preventing Burnout: Understanding the effects of accumulative stress (Allostatic Load)
08 Sep 2023
Contributed by Lukas
Stress: We've all felt it, but have you ever wondered about the real toll it takes on your body over time? Today, we delve deep into the under-dis...
#5 - Reducing Stress with Breath work & HRV Measures
02 Sep 2023
Contributed by Lukas
In today's episode, I will delve into the realm of Heart Rate Variability (HRV) – a groundbreaking tool that’s becoming the gold standard for stre...
#4 - Negative Body Image | Getting Results
27 Aug 2023
Contributed by Lukas
We've all experienced that growing overwhelm that comes up when it feels as though the effort you've been putting into something, just isn'...
#3 - Confidence: Harnessing the Biopsychosocial Model for Empowerment in Life, Love, and Workouts
19 Aug 2023
Contributed by Lukas
If you find yourself grappling with gym confidence—or confidence in any area of your life—this episode is for you. In this episode, I delve deep i...
#2 - Unlocking Healthier Lives: Dive into Health Psychology & Master Your Behaviours
13 Aug 2023
Contributed by Lukas
Why don't do what we say ... In today's episode, we embark on what I think is a fascinating journey through the world of health behaviors and...
#1 - Introduction to the biopsychosocial model (and how it will benefit you) - ALSO FIRST EPISODE 😮💨
08 Aug 2023
Contributed by Lukas
In this introductory episode of The Vertue Podcast, I, unpack the concept of wellness beyond the familiar narrative. I introduce you to the biopsychos...