Month: September 2025

Hi friends! I’m thrilled to share this week’s conversation with Dr. Karyn Shanks, MD, IFMCP a certified functional medicine physician with nearly 40 years of experience. We chat about into treating the whole person – body, mind, and spirit – and how trauma, nutrition, and self-care all play a role in lasting health. This was an amazing conversation and I can’t wait for you to hear it!

194: Healing Through Whole-Person Care with Dr. Karyn Shanks, MD

Here’s what we discuss:

• Why treating the whole person—physical, emotional, and spiritual—is key to healing

• How trauma can impact chronic illness and long-term health

• Strategies for nervous system regulation to support recovery

• The extensive intake process that helps understand a patient’s full health story

• Why spending time with patients is critical for effective care

• Common nutritional deficiencies and how they affect even healthy eaters

• Daily self-care practices that support wellness and reduce anxiety

• How to feel empowered in your health care decisions

• Meditation, creative activities, and listening to your body as tools for well-being

Karyn Shanks, MD is a physician-healer-teacher-writer who lives and practices in Iowa City. Her work is inspired by the science of Directable Human Potential—epigenetics, neuroplasticity, core Functional Medicine systems biology, and transformational psychology—and the wisdom gleaned from the healing journeys of thousands of clients over her thirty-year career. She approaches all of her work through the Unbroken philosophy and framework—that we all have vast untapped genetic, biological, psychological, and spiritual potential.

Connect with her on Instagram here and on her website here.

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Detailed show notes here: https://fitnessista.com/podcast

Watch the episode on YouTube here.

Partners:
Check out We Feed Raw! Maisey goes crazy for this! I use it as a topper for her kibble or mix it into her pup loaf. You can try the raw version, the raw dehydrated kibble, and they’ll help you customize a plan for your pup. Use FITNESSISTA40 for 40% off your Meal Plan Starter Box here!

Check out my new favorite red light device here, and use the code FITNESSISTA for a huge discount. 

I’ve been using Nutrisense on and off for a couple of years now. I love being able to see how my blood sugar responds to my diet and habits, and run experiments. You can try out Nutrisense here and use GINA30 for 30% off.

If any of my fellow health professional friends are looking for another way to help their clients, I highly recommend IHP. You can also use this information to heal yourself and then go one to heal others, which I think is a beautiful mission. You can absolutely join if you don’t currently work in the health or fitness industry; many IHPs don’t begin on this path. They’re friends who are passionate to learn more about health and wellness, and want to share this information with those they love. You can do this as a passion, or start an entirely new career.

You can use my referral link here and the code FITNESSISTA for up to $250 off the Integrative Health Practitioner program. I highly recommend it!

Thank you so much for listening and for all of your support with the podcast! Please be sure to subscribe, and leave a rating or review if you enjoyed this episode. If you leave a rating, head to this page and you’ll get a little “thank you” gift from me to you. http://fitnessista.com/podcastreview

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Sharing some of my go-to low-impact cardio options for autoimmune flare days. This was something I really struggled with and have definitely been there. These are some of the things that helped me, but please reach out to your doctor for personalized advice. If you’re ready to get to the root cause of how you’re feeling, email me gina@fitnessista.com subject TESTING. 

Hi friends! How are you? I hope you’re having a lovely week. I’m looking forward to lunch with the girls today and a low-key night catching up on Dancing with the Stars. We’re loving this season!

Today, I wanted to chat a little more about my autoimmune journey and some of the things that have helped me during a flare, especially when doing workouts, especially cardio felt more challenging.

Low-Impact Cardio Options for Autoimmune Flare Days

When Movement Feels Harder Than Usual

If you live with an autoimmune condition, you know the ups and downs all too well. Some days you feel strong, capable, and ready to take on a workout. Other days… just getting out of bed feels like a victory.

As someone who has supported many clients (and experienced my own share of health hurdles), I’ve learned that movement doesn’t have to totally disappear on autoimmune flare days. The key is choosing low-impact cardio options that support circulation, lymphatic flow, and mood – without pushing your body into more inflammation or exhaustion.

I wanted to chat about some of my favorite gentle and low-impact cardio options for autoimmune flare days, so you can honor your body while still supporting your health and fitness goals.

Why Low-Impact Cardio Matters During Flares

When your immune system is flaring, your body is already working overtime. High-intensity training can sometimes make symptoms worse, spiking cortisol and leaving you drained.

Low-impact cardio, on the other hand:

Supports blood flow and oxygen delivery.

Encourages gentle detox through sweating and lymphatic movement.

Boosts mood and mental health.

Helps maintain consistency without burning you out.

Think of it as a way to meet your body where it’s at while still taking care of yourself.

Best Low-Impact Cardio Options for Autoimmune Flare Days

Walking (Indoors or Outdoors)

Walking is one of the most underrated low-impact cardio exercises. On flare days, keep it gentle: a slow stroll around your neighborhood, or even laps inside your house. Fresh air + sunshine can also help reset your nervous system.

Tip: Start with 5–10 minutes, and if it feels good, extend from there.

Rebounding (Mini Trampoline)

Rebounding is one of my favorites for autoimmune flare days. The light bouncing helps move lymph fluid, supports detox pathways, and boosts circulation without being too taxing.

Tip: Gentle health bounces (feet stay on the trampoline) are enough; you don’t need to jump high. Put on a TV show or a podcast you enjoy.

Stationary Bike or Recumbent Bike

If you have access to a bike or Peloton, keep resistance low and cadence easy. It’s a joint-friendly way to get your heart rate up without pounding the pavement.

Tip: Listen to a podcast or audiobook

Swimming or Water Walking

If you have access to a pool, water workouts are incredible for flare days. The buoyancy supports joints while the resistance gives you a workout without strain.

Tip: Gentle laps or walking side to side in waist-deep water are both excellent choices.

Elliptical Trainer

An elliptical offers a low-impact cardio option that mimics running without the joint stress. On flare days, keep the intensity low and focus on smooth, steady movement.

Gentle Dance or Mobility Flows

Sometimes, just putting on music and moving around your living room can lift your spirits and keep you moving. A simple mobility flow: circling joints, shifting side to side, rolling your shoulders feels good and definitely counts as movement.

Walking in Place or Light Step Touches

For days when leaving the house isn’t happening, marching in place or side stepping can gently elevate your heart rate without leaving your living room.

How to Know if It’s the Right Intensity

Here’s my rule of thumb for flare day workouts:

You should feel better after than when you started, not worse.

You should be able to breathe through your nose the entire time (a sign you’re not overexerting).

You should also be able to maintain a conversation. Call a friend or family member and chat while you’re moving your body.

If you need a nap immediately after, it was probably too much. <— this was a huge sign of me. I would do super intense strength workouts and then come home to take a nap. This was the moment I knew I needed to majorly scale back to support healing.

Remember: movement should be healing and enjoyable, not punishing.

Additional Recovery Tools

On flare days, cardio is just one piece of the puzzle. Some of my favorite tools to support recovery and healing include:

Magnesium baths or sprays to soothe muscles.

Red light therapy (I love my Lumebox <— code FITNESSISTA + HigherDOSE devices <— code FITNESSISTA15) for inflammation support.

CBD lotion for localized tension.

Prioritizing sleep, nutrition, stress management, and mobility/stretching over everything else.

These practices help your body bounce back and keep inflammation down so you can get back to the activities you love.

When you’re in an autoimmune healing journey, it means learning to listen to your body so you can adapt. Some days call for rest, and that’s perfectly okay. Other days, gentle movement can help you feel more energized, grounded, and supported.

The best low-impact cardio options for autoimmune flare days are the ones that feel doable, enjoyable, and leave you feeling better; not depleted.

So, tell me, friends: What’s your favorite gentle cardio option when your body needs a little extra TLC?

xoxo

Gina

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