Totum Wellness Podcast

Welcome to Totum: A Community That Moves You.We are thrilled to bring you expert advice and insights from the world of fitness and athletics. Our goal here is simple - to inspire and educate our listeners on how to lead a healthier and more active lifestyle. We firmly believe that each and every person has a unique path to wellness, and we are here to guide you on that journey.The content of this channel will empower you with helpful information, motivate you to take action, and ultimately help you improve your life. Let's unlock our full potential together!

Totum Wellness Podcast is a health podcast hosted by Totum Life Science, with 37 episodes on record and a Required Pod Score of 80. PitchCentric scores this show on Booking Probability, Listen Score, and live audience signals refreshed every 24 hours.

Totum Life Science hosts Totum Wellness Podcast, a health show with 37 episodes published.

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  Totum Wellness Podcast

  Season 3 Finale: Our Best Takeaways on Movement, Nutrition & Longevity

  Jun 12, 202637 min

  Tim and Stacy Irvine close out Season 3 by revisiting the most impactful insights from this season's health experts. Topics covered include foot function and injury prevention, lifestyle medicine and habit building, HRV data and wearable technology, movement variety in youth and adult athletes, gut health and nutrition, personalized health approaches, diaphragmatic breathing and spine stability, functional capacity, HIIT training, and the role of carbohydrates in athletic performance. 00:00 Intro 03:07 Foot Function & Why It Matters for Performance 04:37 Lifestyle Medicine: The 5-Minute Walking Story 07:05 HRV & How to Actually Use Wearable Data 09:35 Movement Variety in Youth & Adult Athletics 12:36 Gut Health: Eat More Red Foods 15:37 The N of One Philosophy: Personalized Health 19:22 Breathing Into the Back of the Rib Cage 21:27 DNS & Functional Capacity Explained 25:12 HIIT Training & The Mile Repeat Workout 27:00 Cooper Institute Study: Mile Time Predicts Longevity 30:44 Why Carbs Are Not the Enemy for Active People 33:36 The Bowl Meal Strategy for Athletic Performance 35:28 Season 4 Preview & What's Coming Next

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  Totum Wellness Podcast

  Dr Waj Hoda: Why You're Breathing Wrong (And How It's Causing Back Pain)

  May 29, 202643 min

  Dr. Waj Hoda is a chiropractor at Totum Life Science who specializes in Dynamic Neuromuscular Stabilization (DNS) and the connection between breathing mechanics and injury prevention. He explains why most people breathe incorrectly, how shallow mouth breathing causes low back pain, and how retraining the diaphragm creates automatic spine stability without extra effort.Waj breaks down why nasal breathing produces nitric oxide that improves oxygenation, how the diaphragm creates intra-abdominal pressure that stabilizes the spine (the volleyball analogy), and why mouth breathing in children changes the shape of their jaw and increases anxiety. He explains how to assess your own breathing quality, why belly breathing cues are often wrong, how box breathing reduces acute pain and muscle guarding, and the simple 5-10 breath exercise done three times a day that retrains diaphragmatic function. This episode reveals why breathing is free medicine for chronic pain, performance, anxiety, and recovery. 00:00 - Intro 01:04 - Why Breathing Is Taken for Granted 03:26 - Nasal vs. Mouth Breathing: Why It Matters 05:05 - Nitric Oxide, Vasodilation & Oxygen Intake 07:24 - Why Mouth Breathing Changes Jaw Shape in Children 09:42 - Stacy's Daughter: How Mouth Breathing Affects Kids' Behavior 11:48 - The Diaphragm Explained: How Breathing Stabilizes Your Spine 14:04 - Intra-Abdominal Pressure: The Volleyball Analogy 17:02 - The Difference Between 2cm and 10-12cm Diaphragm Excursion 18:12 - Box Breathing for Acute Pain & Muscle Guarding 22:05 - How to Assess Your Own Breathing Quality 25:43 - Why "Belly Breathing" Cues Are Often Wrong 29:01 - The Diaphragm Is a Muscle You Can Train 33:19 - How Sedentary Life & Devices Weaken the Diaphragm 40:39 - The Best Exercise to Retrain Diaphragmatic Breathing

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  Totum Wellness Podcast

  Nikki Fraser: High-Intensity Training, Recovery & Building Sustainable Fitness Habits

  May 15, 202646 min

  Nikki Fraser holds master's degrees in kinesiology and health psychology. She explains why high-intensity interval training targets visceral fat better than moderate cardio, how the 10x1 protocol works (one minute hard, one minute rest, 10 times), and why even 3-4 minutes of vigorous activity per day reduces mortality risk based on VILPA research. Nikki covers how often to do HIIT without overtraining, why consistency matters more than perfection, how to track workouts for accountability, and why recovery capacity changes with age. This episode reveals practical ways to add intervals into busy schedules and how community-based training helps maintain long-term consistency. 00:00 - Intro 01:35 - HIIT Research: Visceral Fat & Cardiorespiratory Fitness 02:50 - The 10x1 Protocol & How to Start (3 Intervals First) 07:07 - Mile Repeats vs. Short Intervals: What Works 11:55 - How Often to Do HIIT (2-3x/Week, But 1x Still Works) 13:49 - VILPA Research: 3-4 Minutes of Daily Vigorous Activity 18:05 - When to Skip HIIT (The Hangover Test) 20:48 - Consistency Over Perfection & The Long Game 23:30 - Wearables & Paper Calendar Tracking for Accountability 28:29 - Balancing HIIT With Strength Training 33:50 - Community Makes Hard Workouts Sustainable 42:47 - Adding HIIT to Endurance Training Programs 44:44 - Recovery Becomes Critical With Age

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  Totum Wellness Podcast

  Fueling Elite Athletes: Nutrition Strategies with Sport Dietitian Nicole Springle

  May 1, 202641 min

  She fed Canada's Olympic beach volleyball team at the Rio Games — and she says most athletes are getting nutrition completely wrong. Nicole Springle is a Registered Sport Dietitian who has worked with Olympians Sophie Bukovic and Heather Bainsley. In this episode she breaks down what elite athletes actually eat, why iron deficiency silently destroys performance, and the one supplement she recommends to literally everyone. Whether you're a competitive athlete, a sports parent, or just trying to eat smarter — this one's for you. 00:00 Intro 03:08 Feeding Olympians at Rio (& What They Actually Ate) 07:35 The Biggest Nutrition Gaps in Young Athletes 10:20 How Much Protein Do Athletes Actually Need? 15:50 The Athlete Plate Method (& Why Carbs Win) 21:45 Practical Meal Prep for Busy Athletes 23:03 Iron Deficiency: The Silent Performance Killer 36:06 Vitamin D: The One Supplement Everyone Needs

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  Totum Wellness Podcast

  Foot Function & Injury Prevention With Dr. Keenan O'Young

  Apr 17, 202635 min

  Dr. Keenan O'Young is a chiropractor at Totum who specializes in foot function and injury prevention. He breaks down why most people have weak, deconditioned feet, how poor foot function creates injuries up the kinetic chain, and the key exercises that build strength, mobility, and control in your feet.Keenan explains why the big toe is the most important joint in your foot, how to test if you can isolate your toes independently (most people can't), what the "short foot" exercise does for your arch, and why walking barefoot can be a training stimulus if you've been wearing padded shoes your whole life. He covers how bunions develop and how function can be restored through dedicated training, why flat feet alone aren't the problem (it's about strength and mobility), when to use orthotics vs. when to strengthen, and how limited ankle dorsiflexion causes plantar fasciitis and Achilles issues. This episode reveals the foot-ankle connection, why vacation injuries happen, and how to build the foundation that prevents knee pain, hip pain, and the shuffling gait that happens when foot strength disappears with age. 00:00 - Intro 01:52 - Why Foot Function Isn't Talked About Enough 03:28 - Foot as First Link in the Kinetic Chain 04:13 - Foot Strength & Speed in High-Performance Athletes 05:01 - The 4 Key Foot Function Tests 08:11 - Short Foot Exercise: Doming Your Arch 10:31 - Walking Barefoot as a Training Stimulus 13:04 - The Vibram Shoe Disaster (Don't Do This) 15:24 - Keenan's Bunion Story & Recovery Timeline 18:07 - Born to Run & What Feet Are Capable Of 20:30 - Big Toe Extension: Why It Matters & How to Train It 22:41 - The Ankle Break That Changed Tim's Foot Function 25:19 - Most Common Foot Issues: Plantar Fasciitis & Achilles 28:03 - Favorite Foot Exercises for Injury Prevention 32:36 - Orthotics, Inserts & Footwear: When to Use Them

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