<p>In this episode of the Evidence-Based Pole Podcast, the host delves into the concept of capacity, discussing its importance in pole dancing and life in general. The episode covers physical capacity, emotional well-being, and the impact of holistic stress on one&#39;s ability to perform and enjoy activities like pole dancing.</p><p><br></p><p>What to join us for an online class? Use the code “PODCAST” for $10 off your first month of Essentials of Slink! (Try a month of classes for the cost of a single drop in 👀) </p><p><a href="https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&clearCart=true"><u>https://app.acuityscheduling.com/catalog/25a67bd1/?productId=1828315&amp;clearCart=true</u></a> </p><p><br></p><p>00:00 Introduction and Episode Overview</p><p>00:32 Shoutout to Members and Community</p><p>01:12 Mental Health and Self-Care Strategies</p><p>03:09 The Pyramid of Pole: Capacity, Technique, and Artistry</p><p>05:52 Building Physical and Emotional Capacity</p><p>07:59 Fitness and Movement Requirements</p><p>12:08 Rest and Recovery: Beyond Sleep</p><p>16:49 Balancing Life and Pole Dance</p><p>18:44 Conclusion and Final Thoughts</p><p><br></p><p>Citations</p><ul><li><p>Nagoski, E., &amp; Amelia Nagoski, D. M. A. (2019). <em>Burnout: The secret to unlocking the stress cycle</em>. Ballantine Books.</p></li><li><p>Bukhave, E. B., Creek, J., Linstad, A. K., &amp; Frandsen, T. F. (2025). The effects of crafts‐based interventions on mental health and well‐being: A systematic review. <em>Australian occupational therapy journal</em>, <em>72</em>(1), e70001.</p></li></ul><p><br></p><p>Related episodes: </p><ul><li><p>Kinds of fitness: <a href="https://www.slinkthroughstrength.com/science-of-slink-podcast/does-pole-dance-make-you-stronger"><u>https://www.slinkthroughstrength.com/science-of-slink-podcast/does-pole-dance-make-you-stronger</u></a></p></li><li><p>Exercise science basics: <a href="https://www.slinkthroughstrength.com/science-of-slink-podcast/5-exercise-science-insights-every-pole-dancer-should-know-100424"><u>https://www.slinkthroughstrength.com/science-of-slink-podcast/5-exercise-science-insights-every-pole-dancer-should-know-100424</u></a> </p></li></ul>