Show Notes
In Today’s Episode
In this episode of the Table Talk Podcast, Melody Hartzler sits down with pharmacists Lindsey Dalton and Veronica Riera Gilley to explore why movement is one of the foundations of health. They discuss how to incorporate natural, restorative movement into everyday life, balance intense workouts with rest, and adapt movement practices to individual needs and abilities. The conversation also highlights the connections between movement, metabolic health, mobility, pelvic floor health, and the mind-body connection.
Key Take Aways
- Movement doesn’t have to mean intense exercise. Everyday activities like walking, squatting, stretching, playing with your kids, and taking movement breaks can help make movement a natural part of your routine.
- Balance activity with rest and recovery. Intense workouts aren’t always necessary, and pushing too hard can lead to burnout. Listening to your body and incorporating restorative activities like yoga, walking, and rest days are equally important.
- Find movement that works for your body. Chair yoga, breathing exercises, water aerobics, and modified stretches can help people with limited mobility or joint discomfort stay active without pushing beyond their abilities.
- Movement supports long-term health. Building muscle, maintaining flexibility, and incorporating intentional movement can support metabolic health, mobility, and healthy aging. Physical therapists and other qualified professionals can help individuals develop appropriate movement practices.
- The mind and body are deeply connected. Developing body awareness, respecting physical limitations, and seeking appropriate support for concerns such as pelvic floor dysfunction can help people take a more individualized approach to their well-being.
Topics Discussed
00:00 – Welcome to Table Talk: Movement as a Foundation of Health
Melody introduces pharmacists Lindsey Dalton and Veronica Riera Gilley and sets the stage for a conversation about why movement is essential to overall health.
01:00 – Why Our Bodies Are Designed to Move
Veronica explains how modern lifestyles and prolonged sitting can limit natural movement, flexibility, and mobility.
03:00 – Making Movement Part of Your Daily Routine
Simple ways to incorporate squatting, stretching, and standing into everyday activities without treating movement as another task on your to-do list.
04:00 – Movement, Circulation, and the Lymphatic System
How muscular contractions help move lymphatic fluid, support circulation, and contribute to the body’s natural processes.
06:00 – Balancing Intense Workouts With Restorative Movement
Lindsey discusses the importance of finding enjoyable activities, avoiding burnout, and balancing challenging workouts with rest, walking, and yoga.
08:00 – Yoga, Flexibility, and Listening to Your Body
Why movement should be individualized, how yoga encourages body awareness, and why pushing beyond your limits isn’t always beneficial.
10:00 – Movement and Metabolic Health
Melody explores the connection between movement, genetics, nutrition, and metabolic syndrome, including how lifestyle choices can influence health.
11:00 – Chair Yoga and Movement for Limited Mobility
Veronica shares accessible movement options for people experiencing joint pain, mobility limitations, or difficulty with traditional exercise.
12:00 – Starting Small and Redefining Exercise
Why even a small range of movement can be beneficial, how breathing and visualization can support body awareness, and why movement doesn’t have to feel like work.
14:00 – Intentional Movement, Muscle Strength, and Insulin Sensitivity
How strength-building activities and intentional movement can support muscle function and metabolic health, and when professional guidance may be helpful.
16:00 – Pelvic Floor Health and Postpartum Recovery
Melody discusses postpartum recovery, core strength, pelvic floor dysfunction, and the importance of seeking appropriate support before returning to intense exercise.
19:00 – The Connection Between Pelvic Floor Health and Back Pain
Veronica shares how pelvic floor dysfunction can be associated with lower back pain and why pelvic floor physical therapy can be an important resource.
20:00 – Movement, Alignment, and Long-Term Mobility
How movement practices may support comfort, mobility, posture, and healthy aging while helping people maintain their range of motion.
21:00 – Posture, Foam Rolling, and Restorative Practices
Melody discusses osteopathic manipulation and foam rolling as additional approaches to supporting mobility and posture.
23:00 – Exploring Osteopathic Manipulative Treatment (OMT)
Melody and Veronica share personal experiences with OMT and chiropractic care while discussing the importance of finding qualified practitioners.
26:00 – Postpartum Recovery and Osteopathic Care
Veronica shares her experience with osteopathic care after childbirth and discusses how professional support may help address postpartum back discomfort and alignment concerns.
28:00 – The Mind-Body Connection and Final Takeaways
The conversation closes with reflections on Candace Pert’s work, the relationship between mind and body, and the importance of incorporating movement alongside nutrition and sleep as foundations of health.
Resources Mentioned
Movement and mobility support:
Metabolic health and blood sugar support:
Pelvic floor and postpartum support:
Restorative movement and recovery:
Additional wellness resources:
The fine print
Some of the links above are affiliate or partner links, which means PharmToTable may earn a small commission at no extra cost to you. We only share products our team actually uses.
This episode shares personal health stories and is educational only. It is not medical advice, and it is not a treatment protocol for your condition. Never stop or change a prescription without talking to the prescriber.
If your labs keep coming back “fine” and you still do not feel fine, you do not have to figure this out alone. Book a call with a PharmToTable provider and let’s dive deeper.
Supplement Spotlight
Vitamin D / K2
Liquid – 1 fl oz
D3 5000 with K2
60 Softgels
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