If you’ve ever felt confused about chiropractic care—what actually works, what doesn’t, what’s legit, and what feels… a little questionable—this episode is for you.

Today I’m sitting down with Dr. Zane Benson, a chiropractor I trust, to break down what’s real, what’s hype, and how to actually understand your body when it comes to pain, movement, and treatment.

Because there’s a lot of noise in this space.
And a lot of mixed experiences.

And if you’ve ever tried something that didn’t help—or left you feeling skeptical—you’re not alone.

This conversation is about bringing clarity back to all of it.

• What chiropractic care actually is (and why experiences can vary so much)
• Common myths and misconceptions—including the stroke risk conversation
• What’s happening in your body during an adjustment (without making it overly complicated)
• Why pain isn’t random—and how your body is actually communicating with you
• The role of soft tissue, fascia, and why pain can feel like it “spreads”
• Why rehab and movement matter more than quick fixes
• Stretching vs. strengthening—and what actually helps
• Lower back pain, sitting, and why your glutes might be the missing piece
• Women’s health, pregnancy, and postpartum changes that don’t get talked about enough
• The impact of weight and body composition on pain—from a practical, non-judgmental lens

This episode is for you if:

• You feel confused about what actually helps vs. what’s hype
• You want to understand your body instead of just trying random solutions
• You want to discern if chiropractic care is really worth it

You'll leave with: a clearer understanding of your body, your pain, and how to approach both in a way that actually makes sense.

Resources & Links:

• lizziefischercoaching.com/body-trust-blueprint
• instagram.com/lizziefischer.coaching - DM my "group" to get on the waitlist for Summer group coaching!
• Dr. Zane Benson on Instagram
• Substance P and pain signaling - Scientific article
• Wolf's Law and Davis's Law - Articles explaining bone and soft tissue adaptation
• The research on vibration plates and bone health
• Better pain management strategies - NIH article

Lizzie Fischer - Intuitive Eating Couselor, Body Image Coach & Yoga Teacher - shares practical, compassionate strategies to heal your relationship with your body, move mindfully, and unlearn diet and wellness culture myths. This episode offers actionable tips to reclaim presence, joy, and trust in your body today.

keywords:

body image, wellness, movement, mindfulness, diet culture, self-care, body acceptance, healing, self-trust, anti-diet

key topics:

Changing content consumption to support body positivity

Shifting relationship to movement for better self-care

Unlearning systems that promote body distrust

Practicing mindfulness to stay present in life

Letting go of perfectionism and embracing imperfection

Releasing clothes that no longer fit as a form of acceptance

Getting mad at systemic influences on body image

Building trust and compassion with your body

Chapters

00:00 Introduction to Bodies Outside the Box

00:32 Healing from Body Image Issues

02:06 Personal Stories and Reflections

03:45 Embracing Imperfection

05:04 Changing Content Consumption

10:40 Shifting Your Relationship to Movement

14:36 Addressing Societal Influences on Body Image

15:54 Liberation from Obsession

16:17 The Morality of Diet and Wellness

17:14 Navigating Anger and Frustration

18:08 Letting Go of Clothes That Don't Fit

19:45 Dressing for Comfort and Acceptance

21:16 Ending Body Shame Conversations

22:44 Getting on the Same Team as Your Body

26:11 The Power of Mindfulness

resources

My insta: instagram.com/lizziefischer.coaching

Body Image Resources and Support - lizziefischercoaching.com

In this episode, I’m joined by my friend Nikki Entrup—a recreational therapist working in adaptive sports with military populations, including Marines and special operations communities.

We talk about what it’s really like living in a bigger body, body image, and how to build confidence and self-trust without waiting for your body to change.

You’ll also learn what recreational therapy actually is, how it supports mental health and physical wellbeing, and the role of adaptive sports in helping people reconnect with movement, purpose, and quality of life.

We explore inclusive fitness, body diversity in movement spaces, and what it looks like to take up space and live fully as you are—while also creating change where representation is lacking.

If you’re interested in body image healing, intuitive movement, adaptive sports, or finding a more sustainable and supportive approach to health and wellness, this conversation is for you <3

Nikki's Instagram: @nikki_entrup

Lizzie Instagram: @lizziefischer.coaching

Adaptive sports info:

moveunitedsport.org

www.ATA.fit

adaptivetrainingfoundation.com

Bigger Bodied Fitness Girlies! : @lucybyoga / @fitfatandallthat / @sportybethcf / @elmint

Lizzie's coaching and yoga info: lizziefischercoaching.com

xoxo

-Liz