Tune in to learn how you can take care of your body so you can age well and stay active for as long as possible. Your host, Dr. Jen Hosler, is a licensed physical therapist and strength & mobility coach who has overcome numerous injuries and has helped 1,000s of others do the same.
…
continue reading
Movement Upgraded LLC Podcasts
The Doze Podcast serves as a dedicated space to wake you up to the importance of sleeping well. This is more than a conversation, it is a movement to shift from awareness to action. Here, you will find trusted guidance on what works, what does not, and be guided on a personalized journey to meet your unique sleep needs. The Doze Podcast is where we challenge sleep myths, share real-world strategies, and help you build a stronger, healthier relationship with sleep—one empowering conversation ...
…
continue reading
1
Episode 179 - What’s Behind Your Recurring Back Or Neck Tweaks
27:25
27:25
Play later
Play later
Lists
Like
Liked
27:25
You know that sudden neck or back tweak — the one that sneaks up when you least expect it? What if I told you it wasn’t just “that one moment,” but the result of tiny stresses piling up over months or years? In this episode, I’m unpacking the hidden buildup behind those frustrating tweaks, the early warning signs most people don’t notice, and most …
…
continue reading
1
It’s Not a Sleep Divorce, It’s a Sleep Upgrade
11:25
11:25
Play later
Play later
Lists
Like
Liked
11:25
Ep. 80 Think sleeping apart means drifting apart? Think again. If you've been silently suffering through snoring, restless nights, or emotional distance, this isn’t a sleep divorce—it’s your chance for a sleep upgrade. It might just be the most effective couples therapy you never considered. Ask yourself: Is the tension in your relationship really …
…
continue reading
1
Episode 178 - Overrated vs Underrated Exercises: Spine Edition
32:49
32:49
Play later
Play later
Lists
Like
Liked
32:49
We’ve been taught to tiptoe around the spine — stabilize, don’t move, stay “neutral.” But what if all that caution is actually holding you back from building strength where it matters? In this episode, I break down a few popular spine and core exercises you’ll often see in strength programs or labeled as “prehab” that I think are overrated — plus t…
…
continue reading
Ep. 79 Think your glow-up comes from a bottle? Think again. What if the real secret to youthful skin, radiant hair, and boundless energy has been hiding in your sleep schedule all along? Certified Sleep Coach Soda Kuczkowski reveals how beauty sleep isn’t just a cliché—it’s your most potent anti-aging ritual. Before you buy another serum, press pla…
…
continue reading
1
Episode 177 - Stop Trying To ‘Fix’ Pronation: Here’s What To Understand Instead
27:27
27:27
Play later
Play later
Lists
Like
Liked
27:27
You’ve been told to control it, correct it, maybe even fear it — but what if pronation isn’t the villain you’ve been warned about? In this episode, we’re unpacking one of the most misunderstood movements in the body and why trying to "fix" it might be doing more harm than good.By Dr. Jen Hosler
…
continue reading
Ep. 78 If you’ve ever felt guilty for resting or pushed sleep to the bottom of your to-do list, this episode is your wake-up call—in the gentlest, most loving way. We invite you to rethink sleep not as a luxury, but as a declaration of self-worth. In this episode of the Doze Podcast, Soda explores why rest is more than recovery—it's resistance. Bac…
…
continue reading
1
Episode 176 - My Scoliosis Story & How I Manage It
54:52
54:52
Play later
Play later
Lists
Like
Liked
54:52
If you or someone you know has scoliosis and feels scared, overwhelmed, or unsure about how to move or train safely — this episode is for you. In this personal and practical conversation, I’m sharing how I manage my own scoliosis: from the mindset shifts that helped me stop feeling fragile, to the movement and strength practices that keep my body f…
…
continue reading
1
Sleep and Self-Trust: Why a Rested Woman Knows What She Wants
7:11
7:11
Play later
Play later
Lists
Like
Liked
7:11
Ep. 77 What if your self-doubt isn’t a mindset issue—but a sleep issue? You’re not overthinking because you’re weak—you’re under-rested. In this powerful episode of the Doze Podcast, certified sleep coach Soda Kuczkowski reveals how sleep deprivation quietly sabotages your intuition, decision-making, and self-trust, especially for women carrying th…
…
continue reading
1
Episode 175 – You Don’t Have To Want That: Opting Out Of Fitness Rules That Don’t Fit Your Life
25:59
25:59
Play later
Play later
Lists
Like
Liked
25:59
What if the reason you're struggling to stay consistent with your habits or goals isn’t a discipline issue—but a misalignment? In this episode, I’m sharing what I’ve been learning in my 30s: that we’re allowed to opt out of the default settings—especially in fitness. I’ll talk about the things I’ve personally stepped away from, why realizing you ha…
…
continue reading
1
Before You Spend Another Dollar on Sleep, Listen In
6:35
6:35
Play later
Play later
Lists
Like
Liked
6:35
Ep. 76 Tired of chasing sleep in a bottle? 😴 Before you spend another dime on that “miracle” sleep product, let’s break down the truth about the booming sleep product industry—and explore why your solution to better sleep likely lies in your habits, not your shopping cart. We are constantly bombarded with ads promising deeper sleep and more energiz…
…
continue reading
1
Episode 174 – The Truth About ‘Cheating’ In Exercise
42:46
42:46
Play later
Play later
Lists
Like
Liked
42:46
If you’ve ever caught yourself worried that you’re “cheating” in your exercises when you modify a movement or use assistance, then this episode is for you. Dr. Jen breaks down where that belief comes from — and why it might actually be holding you back. We’ll talk about: Why the fitness world equates “harder” with “better” (and what that mindset co…
…
continue reading
Ep. 75 If you're burning out while trying to be everything for everyone, this episode will show you the most overlooked tool for reclaiming your power: sleep. Not just more of it—but better, intentional rest that strengthens your presence, sharpens your mind, and restores your confidence. In this episode of The Doze, Soda Kuczkowski, certified slee…
…
continue reading
1
Episode 173 - How To Stay Active Through Injury & Heal Stronger
31:38
31:38
Play later
Play later
Lists
Like
Liked
31:38
Injuries can shake your confidence and leave you feeling stuck, but what if staying active could actually help you heal faster? In this episode, we’ll dive into why movement—no matter how small—can be a game-changer during injury recovery. From circulation to mental strength, find out how to keep your body in the game while you heal. Tune in to lea…
…
continue reading
Ep. 74 Tired of crashing before you finally take a break? In this episode of the Doze Podcast, sleep health educator Soda Kuczkowski reveals why your rest days aren’t working—and what you actually need to feel recharged. Hint: it’s not another nap or vacation day. It’s a Reset Rhythm—and she’s about to teach you exactly how to build one that fits y…
…
continue reading
1
Episode 172 - Is It Really Your Hamstring?
19:36
19:36
Play later
Play later
Lists
Like
Liked
19:36
We often focus on muscle tissue when it comes to pain, but this can lead us down the wrong path. In this episode, I’m talking about how this muscle fixation can make us assume the muscle is always the problem—and why that’s not always the case. I’ll walk you through how asking the right questions and looking deeper into the movements that reproduce…
…
continue reading
Ep. 73 Ever said, “If you don’t behave, you’re going straight to bed”? You’re not alone—but what if phrases like that are doing more harm than good? This episode will make you rethink how you talk about bedtime—and why it matters more than you think. In this episode of The Doze Podcast, sleep educator and coach Soda Kuczkowski breaks down how the l…
…
continue reading
1
Episode 171 - Deconstructing Fitness & Movement With Dr. Marcia Dernie
1:01:41
1:01:41
Play later
Play later
Lists
Like
Liked
1:01:41
In this episode, Dr. Marcia joins Dr. Jen in a conversation about the learned rules and identities we all have surrounding movement and fitness. Dr. Marcia Dernie (she/they) is a Doctor of Physical Therapy, accessible yoga teacher, child of Haitian immigrants, dancer, and chronically ill strength athlete. Their book Movement for Every Body serves a…
…
continue reading
1
Bedtime Begins at Breakfast - Rethinking the Whole-Day Sleep Routine
14:12
14:12
Play later
Play later
Lists
Like
Liked
14:12
Ep. 72 If you’re tired of bedtime battles and looking for a sustainable, whole-day approach to sleep, this episode is your blueprint. In this game-changing episode of The Doze Podcast, sleep coach and educator Soda Kuczkowski flips everything you thought you knew about bedtime. Joined by her daughter, Ryan, Soda reveals how setting your child up fo…
…
continue reading
1
Episode 170 - It’s Not Just Age: Other Common Reasons You’ve Lost Mobility
39:56
39:56
Play later
Play later
Lists
Like
Liked
39:56
Mobility loss doesn’t just sneak up on you with age — it’s also often a result of how we move (or don’t) for long stretches of time due to things like an injury, temporarily wearing a cast, surgery or injuries that leave scar tissue. In this episode, I break down these sneakier reasons people lose mobility and how those things can be a culprit of n…
…
continue reading
1
The Family Sleep Fix - How to Help Kids (and Parents) Rest Without Melatonin
17:43
17:43
Play later
Play later
Lists
Like
Liked
17:43
Ep. 71 In this episode of The Doze Podcast, sleep health educator and certified sleep coach Soda Kuczkowski shares how families can break free from the chaos of bedtime resistance, late-night meltdowns, and melatonin overuse. With over two decades of experience in the sleep space—and as a parent herself—Soda offers actionable strategies for helping…
…
continue reading
1
Episode 169 - Are You Actually Recovering… Or Just Staying Busy In Slower Ways?
28:20
28:20
Play later
Play later
Lists
Like
Liked
28:20
A lot of the people I work with think they’re resting — but what we often find is that their bodies aren’t truly getting the recovery they need. Either they’re not shifting into a parasympathetic state (mentally still “on” or stressed), or they’re still exposing their bodies to the same loads that are contributing to their pain or symptoms. In this…
…
continue reading
Ep. 70 Do you find yourself lying awake at night, your mind racing with a million thoughts? In this episode of The Doze Podcast, sleep coach Soda Kuczkowski dives deep into the difference between stress and anxiety—and how both impact your ability to get restorative rest. With relatable insight and expert guidance, she breaks down the cycle of over…
…
continue reading
1
Episode 168 - The Progress You Can’t Measure (But Really Need To Celebrate)
29:55
29:55
Play later
Play later
Lists
Like
Liked
29:55
In this episode of The Movement Upgraded Podcast, we discuss the progress you can't always see or measure and how it is just as important as the visible stuff. We often get caught up in the idea that progress should be linear and obvious– like running further or lifting heavier, but the small shifts—like noticing your jaw is clenched, not spiraling…
…
continue reading
1
The Missing Link Between Fit and Healthy? It’s Sleep!
11:42
11:42
Play later
Play later
Lists
Like
Liked
11:42
Ep. 69 Think you’re crushing it in the gym but still feeling drained, sore, or stuck? The problem might not be your program —it might be your sleep. In this episode of The Doze Podcast, certified sleep coach and founder of START WITH SLEEP and The Doze, Soda Kuczkowski, breaks down the truth every athlete needs to hear: Being fit doesn’t mean you’r…
…
continue reading
In this episode, I dive into the way urgency, fear, and a need for control often lead us to over-respond when we're dealing with pain or discomfort, and how that can actually lead to emotionally-driven decisions that hinder healing. I'll also discuss the spectrum of responses to pain—from over-responders to under-responders—and offer some reflectio…
…
continue reading
Ep. 68 You think you’re getting enough sleep, but if you are waking up groggy, unfocused, or constantly reaching for caffeine, it might not be the quantity of your sleep that’s off — it’s the quality. In this powerful episode of The Doze Podcast, certified sleep coach Soda Kuczkowski breaks down why deep sleep, the most restorative stage of the sle…
…
continue reading
1
Episode 166 - Life After A Big Move: What’s Changed And What I’ve Learned
49:48
49:48
Play later
Play later
Lists
Like
Liked
49:48
A year and a half ago, I made a big decision to move back to Indiana—and with it came massive changes, both personally and professionally. In this episode, I’m sharing what I’ve learned since the move, from unexpected challenges to moments of deep gratitude. We’ll talk about how this transition has shaped my confidence, decision-making, and underst…
…
continue reading
1
Why Light Sleep Does More Than You Think—Here’s Why You Need It
21:01
21:01
Play later
Play later
Lists
Like
Liked
21:01
Ep. 67 In this myth-busting episode, sleep coach Soda Kuczkowski sets the record straight on one of the most misunderstood topics in sleep health— the deep sleep obsession. While deep sleep is essential, it’s not the only stage that matters. Soda dives into the powerful, unsung benefits of light and REM sleep, including how light sleep supports bra…
…
continue reading
1
Episode 165 - Build The Right Foundation: The Key To Running Injury-Free This Season
29:33
29:33
Play later
Play later
Lists
Like
Liked
29:33
As the weather gets warmer, it’s easy to get excited about running again—but it’s important to make sure your body is physically prepared for the demands. Strength training and making sure you SLOWLY build your running volume and intensity is key to avoiding a nagging pain or injury. Tune in to this episode to learn how to do exactly that. Book An …
…
continue reading
1
7 Simple Morning Habits That Help You Sleep Better at Night
9:32
9:32
Play later
Play later
Lists
Like
Liked
9:32
Ep. 66 Are you still waking up groggy, even after a full night’s sleep? The secret to feeling truly refreshed in the morning isn’t just about how long you sleep—it’s about how you wake up. In this episode of The Doze Podcast, host Soda Kuczkowski shares 7 science-backed steps to starting your day with energy and focus. From resisting the snooze but…
…
continue reading
1
Episode 164 - Navigating Client Pushback: Why Convincing Isn’t Your Job
38:49
38:49
Play later
Play later
Lists
Like
Liked
38:49
Ever had a client push back on your approach or seem stuck in a fixed mindset about their body or injuries? It’s tough—but not everyone is ready for change at the same time. In this episode, we’re talking about how to navigate client resistance without creating defensiveness, why you shouldn’t pour all your energy into “fixing” their mindset with l…
…
continue reading
Ep. 65 Does hitting snooze actually help you feel more rested, or is it secretly sabotaging your mornings? The truth is that extra 5-10 minutes of “sleep” isn’t actually helping you feel more rested. In fact, hitting snooze can throw your body into a cycle of stress and grogginess that lasts for hours. On today’s episode, sleep coach Soda Kuczkowsk…
…
continue reading
1
Episode 163 - Is Your Diagnosis Holding You Back?
36:22
36:22
Play later
Play later
Lists
Like
Liked
36:22
A diagnosis can be helpful & validating, but it can also become a mental roadblock. Too many people get stuck in the story they’ve been told (or the one they’ve created) about their diagnosis, and it ends up limiting their movement, training, and progress more than the actual issue itself. Not to mention it can also create some additional tension a…
…
continue reading
