This is a short solo episode about the importance of deloading in your programming.

• What is deloading?
• Why is it necessary to improve recovery?
• how deloading in your programming can help you get stronger.

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

wellness and vibrant living in the River City! 

In This Episode You'll Hear About:

• How yoga can support emotional healing during infertility and loss
• What a fertility-focused yoga session actually looks like
• The difference between trying to control outcomes vs. creating inner calm
• The importance of safety, compassion, and patience in reconnecting with your body
• Simple ways to bring yoga and mindfulness into your daily life

Links & Resources For This Episode:

• Tranquil Lotus Yoga Website
• Tranquil Lotus Yoga IG

This is a short solo episode about toning vs bulking.

• What is the difference between toning and bulking?
• How to focus on toning and not getting "too bulky"
• How much to lift to gain strength and build muscle

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

wellness and vibrant living in the River City!

In This Episode You'll Hear About Mary's Strength Training Journey after 70:

• The fears and hesitations she had about walking into a gym later in life
• How strength training changed her mindset around aging and capability
• The role of community and support in staying consistent and motivated
• The emotional impact of progressing from modified movements to full-strength exercises
• Her advice for anyone who feels like it’s “too late” to start

Links & Resources For This Episode:

• Dr. Delilah IG
• Semi-Private Personal Training — Samson Physical Therapy
• Samson YouTube
• Samson FB
• Samson IG
• Samson Strength & Performance PT - Performance Physical Therapy in Jacksonville, FL.

This is a short solo episode about trigger point dry needling.

• What is trigger point dry needling?
• How does it work?
• Does dry needling hurt?
• Who can benefit from dry needling?

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

This is a short solo episode about my opinion as a performance physical therapist on MRIs.

• Should you get one after an injury "to see what is going on"?
• What are the statistics on MRIs?
• When is an MRI appropriate?

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

In This Episode You'll Hear About:

• Why many athletes (and active women) are under-fueled without realizing it
• What “nutrition independence” really means
• How to break up with rigid food rules and start listening to your body
• Common signs your fueling strategy isn’t working for you

Links & Resources For This Episode:

• Pro Active Nutrition Consult Request
• Pro Active Nutrition Instagram

This is a short solo episode about weighted vests.

• What does the research ACTUALLY say
• Can you increase strength with weighted vests?
• Weighted vests to increase bone density - is it true?

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

In This Episode You'll Hear About:

• Jen’s personal postpartum journey—and what inspired her to create Moms Fit Life
• Why some pelvic floor PT experiences fall short—and how to find quality care
• The importance of blending core/pelvic floor work with full-body, functional movement
• Why leaking, pain, and weakness aren’t just “normal mom problems”
• The first steps Jen recommends for women looking to feel strong and connected again
• How her online and 1:1 coaching programs help active women feel supported and capable

Links & Resources For This Episode:

• Moms Fit Life Website
• Moms Fit Life Instagram

This is a short solo episode about creatine supplementation for women 40+.

• What are the benefits
• What brand to buy
• What to watch out for

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

This is a short solo episode about how many days to strength train for menopause.

• Lowest effective dosage for strength training
• How to get started
• What movements to focus on

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

In This Episode You'll Hear About:

• What lactation consultants actually do — and how their role is more supportive than most people expect
• Why lactation support isn’t about pushing breastfeeding — but about helping you feed your baby in a way that works for you
• How a lactation consultant can help you answer questions on how to feed your baby from birth to preparing to go back to work
• The most common myths and fears new parents have about feeding and postpartum care
• How postpartum support can be more compassionate, more holistic, and more accessible than you think

Links & Resources For This Episode:

• Love Bug Lactation Instagram
• Lovebug Lactation and Childbirth Services - Alicia Cazzolla RN, IBCLC

This is a short solo episode about protein intake as a 40+ woman.

• Why the standard 0.8 per kg of bodyweight isn't enough
• How to calculate how much protein to get each day
• What to do to increase protein intake

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

In This Episode You'll Hear About:

• What postpartum doulas do beyond newborn care — including meal prep, housekeeping, and laundry for mom and baby
• How caring for older children fits into postpartum support and why it’s essential for many families
• Why postpartum care matters, even for second- or third-time moms
• The physical and emotional benefits of having practical help during the postpartum period
• How Alex customizes her services to meet each family’s unique needs
• What moms can expect when they bring postpartum support into their home

Links & Resources For This Episode:

• In Mother's Arms Doula Instagram
• In Mother's Arms Doula Website

This is a short solo episode about the best strength training exercises for menopause.

• What 6 essential movements you should be doing
• What to focus on for longevity
• How to break up movements to get them in your routine each week

Links & Resources For This Episode:

Join Dr. Delilah's Newsletter

Samson Website

Samson YouTube

Samson Instagram

Samson Facebook

In this episode, we cover:

• What a direct primary care model is and how it differs from traditional insurance-based care
• How Adrienne combines traditional and functional medicine to treat the whole person
• Why metabolic health is a key focus — and what it actually means
• How lifestyle factors like sleep, stress, nutrition, and exercise play into long-term wellness
• Common internal and external barriers that keep people from making healthy choices

Links & Resources For This Episode:

• Balanced Physician Care Website

In This Episode You'll Hear About:

• What EMDR actually is, and how it helps with grief and trauma
• Navigating yoga practice changes surrounding pregnancy and postpartum and how Melissa guides her clients through a safe practice
• Somatic vs talk therapy and how they differ
• DBT and ERP therapies and how they can help teach you to tolerate distress
• The power of community and shared experience in support circles

Links & Resources For This Episode:

• Grey Area Therapy Instagram - Birth Workers Circle One Friday a month from 9-10:15am (see Instagram posts) Open to anyone in birth and postpartum space
• Grey Area Therapy Jax - General Therapy Inquiries Pregnancy and Infant Loss Circle 6-8pm the first Tuesday of Every Month at Modern Midwives in Jacksonville Beach, FL
• Prenatal Yoga Jax Instagram - Prenatal Yoga Every Monday at 7pm at the Soma Collective Postpartum Yoga Every Thursday at 10:30am at the Soma Collective

In This Episode You'll Hear About:

• How Chelsea’s personal journey with fitness and food led to the creation of Nude Nation Nutrition
• Why she ditched strict meal plans and takes a real-life, flexible approach to nutrition coaching
• The most common mindset blocks she sees in her clients — and how she helps them move through them
• Why developing CrossFit skills requires intentional practice outside of class — and how small tweaks can make a big difference
• What you don’t need to do to be healthy — and how to find what actually works for you

Links & Resources For This Episode:

• Chelsea's Instagram
• Nude Nation Nutrition Instagram
• Nude Nation Nutrition Website

In This Episode You'll Hear About:

• Pole dancing for fitness
• What to know and how to prepare before your first pole class
• Common misconceptions about pole dancing
• What are the most powerful herbal supplements for everyday life
• What goes into blending herbs for a specific individual
• Looking at the whole picture before looking to supplements

Links & Resources For This Episode:

• Rollie Polers IG
• Alt Fit Jax IG
• Simply Health IG
• Simply Healthy

In This Episode You'll Hear About:

• Human optimization and what it means
• How to tell if your hormones are out of balance
• Misconceptions about hormone replacement therapy
• How a 360 degree approach is the highest quality of care
• What vitamin deficiencies are most common in women
• Why muscle mass is so important as we age

Links & Resources For This Episode:

• Semi-Private Personal Training — Samson Physical Therapy
• Optimized Life FB
• Optimized Life IG
• Optimized Life Health

In This Episode You'll Hear About:

• Pelvic floor changes in perimenopause & menopause
• What symptoms to look for in perimenopause
• How to manage perimenopause/menopause symptoms
• Strength training to decrease symptoms in menopause
• Building your old lady body
• Investing in your health through exercise

Links & Resources For This Episode:

• Samson YouTube
• Samson FB
• Samson IG
• Samson Strength & Performance PT - Performance Physical Therapy in Jacksonville, FL.

In This Episode You'll Hear About:

• Pelvic floor dysfunction in athletes
• How to tell if your pelvic floor is weak or tight
• Why preparing for birth is so important
• How pelvic floor physical therapy can prepare you for labor
• What a realistic timeline for postpartum recovery looks like
• How soon to see a pelvic floor physical therapist after giving birth

Links & Resources For This Episode:

• Samson YouTube
• Samson FB
• Samson IG
• Samson Strength & Performance PT - Performance Physical Therapy in Jacksonville, FL.

In This Episode You'll Hear About:

• When you should get an ache/pain checked out
• How long physical therapy typically takes
• Getting back into a sport after an injury
• The difference between discomfort from training and injury related pain
• Coaches' involvement in an athlete's treatment plan
• Finding time to do rehab exercises and stay consistent

PEACE & LOVE FOR INJURIES: Protection, Elevation, Avoid anti-inflammatories, Compression, Education, Load, Optimism, Vascularization, Exercise

Links & Resources For This Episode:

• Samson YouTube
• Samson FB
• Samson IG
• Samson Strength & Performance PT - Performance Physical Therapy in Jacksonville, FL.

In This Episode You'll Hear About:

• Keeping a positive outlook when you're injured
• Maintaining mental health while training less
• Determining when mental health is more of a factor in your injury
• Decreasing fear avoidance, kinesiophobia, & catastrophizing when injured
• Finding joy in training when you are limited/injured

Links & Resources For This Episode:

• Harbor Counseling