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337: Whole Body Vibration Therapy; Prioritizing Protein; Injury Recovery - the GOOD, the BAD & the YUMMY!

On Air with Ella episode 337

woman doing vibration therapy podcast episode cover image

Welcome to the GOOD, the BAD & the YUMMY, where I share one thing I am loving, one thing I am not, and a super simple recipe or nutrition tip!




the GOOD: Whole Body Vibration Therapy

Whole-body vibration therapy (WBVT) has been around since the late 19th century, and it was discovered that vibrations could be used to strengthen the bone mass and muscles of astronauts in the 1960s. More recently, the NIH says whole-body vibration therapy may help with a number of conditions, including myofascial pain, autogenic muscle inhibition and delayed onset muscle soreness. [source]


Why do I love WBVT? Many reasons, based on my research before buying this vibration platform for my own use... I'm not a medical expert, so please do your own research!


6 REASONS I LOVE WHOLE BODY VIBRATION THERAPY


1. Activates Muscles & Increases Strength

Using a vibration plate is a simple way to make a workout more effective.


How? Whole body vibration activates up to 138% more muscles fibers than a standard workout. So more of your muscles are put to work, and you may be working out muscles that are typically inactive.


All of this adds up to greater gains in muscle strength without increasing workouts.


woman lifting heavy weight

2. Helps with Muscle Soreness & Recovery

This one's instant and effective for me! In short, WBVT can help muscles relax and recover post-workout. Some research even shows that vibration can help prevent soreness in certain muscles.


3. Burns Additional Energy (Calories) and Accelerate Fat Loss

When incorporate training exercises on a vibrating surface, you activate more muscles than you would be on a stationary surface. This means your body has to work harder, and it uses more energy.


In studies on vibration plates and weight loss, results show that adding in vibration contributes to long-term weight loss and reduced abdominal fat more than a standard fitness program. Vibration plates also seem to be helpful for improving the results seen by older adults, including the postmenopausal women in this study. [source]



4. Lymph Drainage

Vibration therapy causes muscle contractions, which produces external pressure on lymph vessels. This process aids in lymph flow and facilitates lymph drainageAccording to my research, vibration therapy is also a safe treatment for the swelling caused by lymphedema. Please do your own research if you're interested.


5. Blood Circulation

If you’ve ever experienced swelling, skin color changes or throbbing pain in your feet/legs or hands/arms, you may be experiencing poor blood circulation. Having poor circulation can lead to complications ranging from varicose veins and blood clots. Whole body vibration therapy increases peripheral blood circulation.

adult woman stretching in gray tights

6. Improves Bone Health & Density

For all of us, bone growth slows after age 30, and by ages 40–50, bone loss may outpace bone replenishment. For women, menopause also accelerates the loss of bone mass, which can contribute to osteoporosis.


Research has shown that whole body vibration may help prevent osteoporosis by stimulating growth hormone production. It also appears to work by regulating the activity of certain cells responsible for bone remodeling, helping to strengthen bones.


In one study, women who used a vibration plate had an increase in lumbar bone density of 4.3% after six months. By contrast, the group that did not use a vibration plate lost 1.9% of lumbar bone density after six months.


In fact, Scientists developed WBVT in an effort to help astronauts avoid bone loss during space travel. They found that standing on a vibrating plate for 10–20 minutes each day helped astronauts regain the 1–2% bone loss they experienced from months spent in space stations.


More Resources

There are many more benefits to Whole Body Vibration Therapy (WBVT): You can read about them in the links above, and these additional resources:


Want one for yourself? I bought this vibration platform for $315 after looking at dozens of options. You can check out a robust selection on Amazon, or look at the super-high end brands (Power Plate options range from $1500-8,000+)


Who should avoid Vibration Therapy?

Avoid WBVT if you are experiencing stress fractures, neuropathy, fibromyalgia, epilepsy, pregnancy, recent surgery or joint replacement, metal pins or plates, risk of blood clot, pacemakers, hypertension, inner ear / balance issues, and focused areas with a skin rash or open wounds. [source]


 

the BAD: Injury Recovery Tips

Getting injured sucks. Being patient enough to recover also sucks.

Here some of the tips to surviving this time that I explain in this episode:


  • Address the 3 types of stress - chemical, emotional, physical

  • Own your mental game

  • Try different modalities for healing (e.g. acupuncture, chiropractic care, massage therapy, vibration therapy, kinesiology, dry needling... I think I have a epsiode on every one of these!)

  • Eat well, hydrate and sleep (you can only truly heal if you are truly sleeping!)

  • Practice deep breathing or meditation to enhance your mental state and take advantage of the down time.

  • Listen to your body!


 

the YUMMY: Prioritizing Protein without Meat

I know I need 100-140g of protein a day, and as a mostly plant-based eater, I struggle! Here are some ways I've been upping my protein intake in my meat-free diet:


  • Blend tofu into soups and sauces - it thickens them and adds a healthy amount of protein

plant based soups on white table
  • Try 1-2 scoops of plant-based protein powder mixed with Greek yogurt or non-dairy (i.e. cashew) yogurt, then add berries, muesli and stir!

  • Spirulina - this little miracle deserves its own episode. It's over 50% protein (a 3g serving = 2g protein) and chock full of other minerals and nutrients. I get both green (tablets) and blue spirulina powder (add it to smoothies and the above yogurt concoction!)

  • Cottage cheese - Personally, I detest cottage cheese but it’s a great source of protein. I found a wonderful Pea-Leek-Zucchini soup recipe on Instagram that is packed with protein because of the addition of cottage cheese - I can't taste it at all!

    • You'll need:

    • 3 tbsp olive oil

    • 1 leek, finely sliced

    • 3 medium zucchinis, diced

    • 3-4 clove garlic, roughly chopped

    • 1L vegetable broth

    • 2 cups frozen peas

    • 2 large handfuls baby spinach

    • Salt, pepper

    • 1 250g tub Cottage Cheese (!!)

    • Extra virgin olive oil to drizzle

    • 1 lemon

    • Handful small mint or basil leaves for garnish (optional)


View the full recipe from @cheftomwalton below!




Connect with Ella

Check out all of the links above and let me know if you have any questions or comments! The Amazon links are affiliate links, so thanks for using those if you get any of these things for yourself!

xx Ella


 
To view all of my favorite brands and discounts visit this page.

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I shared why I am obsessed with this supplement / probiotic for digestion, de-bloating, and my skin in episode 292.


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PS - I only take 2 a day and that works for me.


 

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