Becoming a Supple Leopard – A Chiro’s Perspective on Crossfit’s Mobility Cert

Becoming a Supple Leopard – A Chiro’s Perspective on Kelly Starrett’s Mobility Cert

handstand

Handstand Push ups on the Great Wall of China? No big deal

With Crossfit’s infamous stories of injury, it may seem unusual that I would subject my body to the potential abuse; particularly for someone who relies on using their body for a living. I first got introduced to Crossfit while I was in chiropractic school through one of my classmates. The workout was short, but it left me laying on the floor exhausted and wondering what just happened to me…I was hooked.

I became a sponge for information. I watched hundreds of videos on how to perform a kipping pull up, cleans, and muscle-ups. I read articles about the benefits of performing exercise at high-intensity. I watched people flip tires and walk on their hands, and knew I wanted to be able to do all of those things.

However, I knew the fun couldn’t last if I knew it was something that I couldn’t do safely. An injury to my spine, shoulders, or legs would cost me the ability to take care of patients and make a living.  If my chances for serious injury were high, the risk of getting hurt would force me to put away my fun new hobby.

 

 

That’s when I stumbled upon the Crossfit Journal and the work of Dr. Kelly Starrett. He’s a Doctor of Physical Therapy, a Crossfit Coach, and an international expert who has consulted with NFL teams, Olympic Athletes, and the U.S. Military on enhancing the safety and efficacy of their training programs. He’s most recently known for his regular contributions to mobilitywod.com and his new book “Becoming a Supple Leopard”. The Journal was a treasure trove of articles and videos where he details effective methods of doing the workouts safely, AND more efficiently. It was a beautiful system where the better I learned how to perform the exercises safely, the faster I got and the better my workout times.

As I got better at doing the movements safely, my times and my strength improved. As a professional who has been an athlete and has worked with athletes, it is difficult to teach someone how to move safely. However, if the movement makes you better and faster, then it was worthwhile. Safe is not sexy, performance is.

Thus my addiction was validated. I had the information necessary to do what I loved to do with the tools and assurance that I could perform safely, and I’ve done so for the past 5 years.

As I finished school, I realized that I had a different set of eyes then what I had before I started school. I could watch people exercise and see where their movements may lead to future problems. Whether it was weight lifting, jumping, running, or throwing, the eyes of someone who is intimately familiar with the body’s architecture . Though I could see the problems happening before my eyes, I didn’t have great tools to help the person fix the underlying problem that would lead to injury; their faulty movement patterns.

Tilted Overhead SquatBoxJumps

Though my primary focus has never been on athletes or athletic performance, I’ve taken care of quite a few athletes who were in need of Structural Correction. One of the most pressing concerns for these girls and guys is how to stay on the training floor while recovering from injury. They’ve been to numerous doctors that tell them to shut the training down for weeks to months, which is like telling a singer to stop singing or a dancer to stop dancing. They would rather not exist than exist without their passion. While in Chiropractic School, I had teachers who worked with elite athletes from NHL/NFL stars to Olympic sprinters. The problem was their ability to put the information they used everyday into a workable framework to use in practice; it wasn’t workable.

This past weekend, I registered and attended Dr. Kelly Starrett’s Mobility Certification offered through Crossfit’s training program. The course is sold out for months in gyms across the country, and by a little bit of luck, I was able to find some open spaces in my own backyard.

 The Mobility Cert

starrettKelly began the course with a concept that was elegantly described and very familiar to those in chiropractic. Just like chiropractic, many people see the world of Mobility framed around a response to pain. While pain frequently puts people in a position to see a professional or to take better care of themselves, it is a system that is forcing the collapse of the modern health care. The cost of treating diseases like diabetes, heart disease, and stroke are staggering. The worst part is that most cases of these diseases are completely preventable. They arise as a  result from the population treating their bodies poorly for years, and not taking action until symptoms show.

What Starrett is able to do is use simple to use tools that are commonly taught  in chiropractic and physical therapy programs, and make them usable for the public at large using inexpensive tools. Things like trigger point therapy, PNF stretching, and targeted stretching programs have been utilized and provided by PT’s and chiros for years are now available for basic problems of the musculoskeletal system.

 

Now you might be thinking “Wouldn’t giving these tools to people hurt your business?”

On the contrary, I think it makes me a stronger and more credible doctor to teach people how to better care for their own pain. In my world, Structural Chiropractic is not about treating someone’s musculoskeletal pain or Secondary Conditions. It’s about restoring the body back to normal through optimal alignment of the spine. It’s about achieving the full potential of the central intelligence of the brain and spinal cord, because a healthy brain can take better care of you than most any doctor. It’s about returning the person’s nervous system into a state that Starrett called fully human. 

I didn’t get into chiropractic to treat someone’s uncomplicated muscle pain. I got into chiropractic to restore someone’s life to the way it was meant to be lived.

Starrett’s concept of being fully human  is the most elegant description of being fully expressed that I’ve heard delivered to date. Movement is life, and is what drives the function of the nervous system. If the human body is designed to move in certain ways, any deviation or interference to your ability to move takes away from your ability to be fully expressed as a human being. Sure, it means moving pain free, but more importantly, it means moving to the best of your ability, with great performance and intensity.

Finally, and this is something that I shared with Starrett at the seminar, is the fact that I wished professors in school had the ability to simplify these principles of functional restoration in my classes. Kelly’s ability to understand the neurological and biomechanical implications of his material, but make it digestible for regular people to understand was fantastic. He also made it easier to put his material to use by giving people a framework of Crossfit’s basic movements as a diagnostic guide to identifying movement dysfunction in the gym itself.

Where it used to take minutes to identify and understand the cause of someone’s movement deficiencies, I can now readily identify in seconds. Thanks to his concept of using the” gym as a lab”.

K-Star showing Keystone Chiropractic some love

K-Star showing Keystone Chiropractic some love

Whether you’re a professional (chiropractor/MD/PT), a coach, a Crossfitter looking to be in the Games, or just a person looking to become more human, if you have the opportunity to take this certification, make sure you jump at it. Get the tools to help others become Supple Leopards, that way, I can focus on what do best, and that’s Structural based, upper cervical chiropractic.

The underlying theme in all of this? Learn the tools to take the best care of yourself. Take control of your own health, and use the professionals as teachers as the word “Doctor” was originally intended.

Gluten-Free: Should you or shouldn’t you?

Gluten-Free: Should you or shouldn’t you?

The Gluten-Free aisle is the fastest growing part of the grocery store. What’s going on here?

 

gluten_free_aisle-resized-600They fill up whole sections of your local Publix or Whole Foods. New menu sections are designed for them at PF Changs and Cheesecake Factory. In the past 5 years, the words “Gluten-free” have become a hot topic of conversation in the health community. But what does it really mean to be Gluten-free? Is it healthy? Is it something you should be doing? Let’s take a closer look.

How did Gluten-free come about?

Gluten-free diets first emerged as a treatment for Celiac Disease. Celiac disease is an auto-immune disorder that affects an estimated 1/1750 people with clinical symptoms, but as many as 1/105 people have positive blood tests. It’s a disease where the body creates antibodies attack the inner lining of the digestive tract. The symptoms can range from moderate to severe abdominal pain with diarrhea, fatigue, malabsorbtion, or no symptoms at all. It was determined the immune system was reacting to proteins found in wheat and other grains leading to inflammation in the gut. The inflammation in the gut lead to damage in the intestinal lining causing pain and an inability to absorb various nutrients from food. When wheat and offending grains were eliminated from the diet of these individuals, the symptoms ceased, and the intestines healed within a matter of weeks. Thus, a gluten-free diet was born.

If it happens in less than 1% of people, why is it so popular now?

While many people don’t have Celiac disease, many people are finding that they may have a sensitivity to gluten. While it’s not highly recognized in traditional medicine, the fields of functional medicine and natural health fields have been studying the physiological effects of gluten for several years. While it may not show up as a digestive problem, people have found problems such as headaches, allergies, and thyroid problems lessened or vanished when they went gluten-free.

One thing is starting to become clear; whether people have Celiac Disease or not, many people are finding some definitive health benefits from switching to a gluten-free diet.

Is Gluten-Free Right for Me?

One of the biggest reasons that many health professionals are leaning towards reducing or eliminating gluten from a diet is because of the way gluten reacts in most of our bodies. The way gluten stimulates the immune system to cause gut inflammation is a big reason why many people have what’s called a “leaky gut”. When a person has a leaky gut, it means that the food that goes through the digestive tract can get loose into the blood stream before it’s properly digested. When this happens, the immune system can cause inflammation throughout the blood stream, and the body creating symptoms like fatigue, allergies, and headaches.

Additionally, the grains aspect that’s gluten is attached to is often loaded with anti-nutrients. Anti-nutrients are substances in certain plants that serve as a defense against animal predators. They have complicated names like phytic acid, lectins, and saponins, but that’s not what’s important. What’s important is that these proteins are designed to make us feel badly so that we avoid eating them in the future.

Whether you have Celiac disease, digestive issues, other secondary conditions, or you’re just a health nut who’s looking to try a new approach, there are lots of upsides to making the switch, with the only t rue downside being a mild inconvenience.

Allow me to preface the next statement; I am neither 100% gluten free nor grain free, but I do pay close attention to how much of it I eat on a weekly basis. For better or worse, my body is not overly sensitive to the effects of an occasional piece of bread or bowl of pasta.

Why do I do it? A few reasons:

A. I feel better with less grains. Though I generally feel pretty well most of the time, you begin to notice the little things like more refreshed sleep or higher mid-day energy levels. Once you get a taste of that, you don’t like to let it go.

B. I treat gluten with the same watchful eye that I treat sugar and trans-fat. Even though you may not feel the difference, we know that our bodies are generally better off without them.

My recommendations? Give gluten-free a try for 2-3 weeks. You may be surprised with how you feel as you go along the process. Here are some tips and resources:

Tips

1. Cook at home as much as possible. It’s way easier to control what’s going into you when you make it yourself. Pick one day each week, determine what you want to eat for the week, and shop for those ingredients.

2. Just because something is “Gluten-Free” does NOT mean it’s healthy for you. If you want a sweet treat that’s gluten-free, have at it, just remember that it’s not a free pass to gorging on cookies for the simple reason that they use a different kind of flour.

3. Check out this Bestselling book by Diane Sanfilippo. It is loaded with recipes and easy to understand instructions for living Grain-free.

4. Cravings will come, so be prepared. Listen to what your body is craving. If you have a hankering for something salty like potato chips, then find some nuts instead. If you have a desire to eat a candy bar, find a fresh juice or a whole piece of fruit.

 

 

What is Scoliosis? Should I be Worried?

What is Scoliosis? Should I be Worried?

As school starts around the country, many parents have concerns about backpacks and scoliosis screenings. What’s the truth?

As I speak to more and more patients, I’ve come to a realization that there is quite a bit of confusion about what scoliosis is, and how it can affect your child’s health. Many people remember going into the school nurse’s office every so often and get a scoliosis test where they bend down from their waste and touch their toes, as shown below.

The most common screening test for scoliosis.

The most common screening test for scoliosis.

But what is scoliosis? Scoliosis involves a curved deformity in the spine. Now here’s where it gets funky. There are good curves and bad curves in the spine. When you look at someone from the side, the spine normally has 3 curves that curve to the front, back, and front again. These curves provide strength and stability to the spine in gravity. A scoliotic curve is seen from the front or back, and may indicate a structural abnormality or congenital deformity.

Good curves are visible if you look at someone from the side.

Good curves are visible if you look at someone from the side.

When you look at someone from the front or back, curves in the spine are a bad sign and may indicate the presence of scoliosis.

When you look at someone from the front or back, curves in the spine are a bad sign and may indicate the presence of scoliosis.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Many people can have a scoliosis and never feel any effects or symptoms from it.  Others may experience more common symptoms like  back pain, neck/shoulder tension, and posture/cosmetic problems. In rare cases, the curvature can become large enough (50 degrees or more), that it can compress the chest cavity causing respiratory and cardiac problems, and become a surgical issue.

Scoliosis comes in 2 main forms. There are is a functional scoliosis which is typically named idiopathic scoliosis, and there is a scoliosis called structural/anatomical scoliosis.

  • A structural/anatomical scoliosis is called by a malformed vertebra which can force the spine to a curved position as it seeks to get back to center. This type of scoliosis cannot be fully corrected and it can also lead to larger curvatures depending on how malformed the vertebra is.
  • A functional/idiopathic scoliosis is named as such because there is typically no medically known cause. This is the most common type of scoliosis.  These types of curvatures can be corrected and reduced significantly through conservative means when caught before a person is fully developed.

The real question is, should you be worried?

The truth is, if you’re just worried about pain, then probably not. Many times, scoliosis is asymptomatic, especially in children. In fact, most people will probably go through their childhood with no knowledge that it is even there. For the category of idiopathic scoliosis, it is often the secondary result of a structural shift in one or more bones in the spine.

A curve is usually not described as a scoliosis until it reaches the 10 degree mark. Most people are concerned when the curvature surpasses 20 degrees, as that’s when bracing becomes a common recommendation, and cosmetic concerns become more obvious (postural problems, protruding shoulder blade, etc). When the curve grows 40 degrees, surgery starts to become a real option for treatment.

The key is catching these curves early. Scoliosis is most commonly found in girls during adolesence, which is a great window of opportunity for structural correction, no matter how small the curve may be. Just like how a bent frame of a car can create suspension problems and tire wear/tear, a bent spine can increase the damage the spine experiences throughout life. I’ve seen x-rays of people well into their 40’s and 50’s who have never experienced spine pain, but will show a scoliotic spine with disc degeneration and bone spurs in the exact pattern that the structural alignment would dictate.

As the spine shows early wear and tear, the nerves can get damaged, and secondary conditions into the muscles, ligaments, and even the vital organs of the body can start to show.

As a worried parent, what can you do? Here are a few tips:

  1. Get a spinal check up by someone who is focused on the health of the spine! Nurses and general practitioners do a great job of identifying major curvatures using basic screening tools, but these will typically identify cases of scoliosis that are excessively large and may be candidates for surgery. A chiropractor focused on structural correction instead of pain relief can recognize smaller deviations and provide tools to correct them if necessary.
  2. Avoid the one shoulder back pack routine. It may look cooler and be more comfortable, but extra forces on a spine that isn’t optimally positioned can increase scoliotic curves.
  3. Stay active. Movement is life and a spine that moves early and often has more pliability and flexibility than one that is sedentary and stiff.
  4. Keep the weight down. If you had a crooked house and you add more weight to it, what happens to the house? It breaks down faster. The same thing happens to the body. If you build more mass on top of a crooked structure, it will lead to earlier degeneration. Stay fit.

If you want to learn more, check out this paper that I published about structural correction and a young girl with a larger scoliosis. She came to see me because of migraine headaches secondary to Atlas Displacement, but found help with her scoliosis as well. In the meantime, take a look at some of these images of scoliosis improvements from a chiropractic and surgical standpoint. Enjoy!
x-ray pre and post

 

 

 

 

 

 

 

 

 

 

 

scoliosis pre and psot

 

 

 

 

 

 

 

 

 

harrington rods

“It Must Be Because I’m Getting Old”

“It Must Be Because I’m Getting Old”

Are you suffering because of age, or might it be something deeper?

getting-old1“Don’t get old, you end up like this”

“That’s just because of old age”

“See, this is why you shouldn’t get older”

These are some of the most common phrases that I hear in the office or when I’m out in public when people talk about the pain they’re having. Most of the time, they’re being said by someone in their early 40’s ; less than half of a normal American’s lifespan. It’s spoken as if Father Time had a magic shot that make a person start experiencing pain and arthritis completely out of the blue when they hit nature’s halfway point.

 

Let’s take a look at it for a second. When most people talk about the pain of getting old, they’re usually referring to a cascade of problems that’s lumped into the name Arthritis. We’re talking about the joint shrinking version known as osteoarthritis, and not the hot and burning inflammatory arthritis. Osteoarthritis is usually used to describe any one of these problems: degenerative joint disease, degenerative disc disease, spondylosis, bone spurs, and spinal canal stenosis.

Let’s take a look at one example:

 

 

A 55+ year old person with degenerated discs and arthritis in the neck

A 55+ year old person with degenerated discs and arthritis in the neck

 

 

This is the x-ray of a neck from a side view. This is a person in their late 50’s or early 60’s with neck pain and arm pain for the past year. The yellow arrows are pointing to areas that have severe degenerative disc disease. Estimated 40-50 years of breakdown. When these badly degenerated discs were pointed out to them, guess what was said?

“Oh, those are just due to old age”

Now, of course there will be wear and tear on the spine of a 60 year old person. There’s no question about that. But the extent of damage to the lower part of the neck is substantial. Now the interesting thing is this, how old is the healthy disc at the top of the spine?

That’s a trick question of course, because all of the discs are the same age. If this problem was strictly a matter of aging, wouldn’t you expect every single disc to have similar levels of degeneration?

“Here’s the truth, this person did not have a problem of age, they had an aging problem.”

There are definitive problems with the structure of this person’s spine. When a structural problem happens into the neck, 2 things can happen:

  1. The biomechanics of the spine become distorted and accelerate the wear and tear of the joints. Think about what happens to your car when the tires are improperly aligned. Would you expect the steering wheel to pull to one side? Would you expect one tire to wear out on one side faster than the other? Would you expect the ability for the tire to hold air to be different from side to side? The same thing happens to the joints of the spine too!
  2. The structural shift will distort the signals going in and out of the brain. As the spine shifts, the spinal cord and spinal nerves will misfire into the brain. This misfiring causes the muscles of the spine to tighten and spasm, and create dysfunction to anywhere where those nerves travel.

Those are the facts. Here’s where things get tricky. This person had a problem in their spine for upwards of 50+ years. However, she did not show any signs of neck pain until the past year. What gives?

Problems in the spine can be left undiagnosed and unidentified for several years. Research shows that many of us have herniated discs in the spine, and  out of those people 60% of you will feel no symptoms.  Thus, a problem that should be of primary concern can be wreaking havoc  on the body without us knowing it.

With that said, these problems are almost always preventable. With proper exercise and proper postural awareness, you can save years of wear and tear on the spine, and maintain full function of the delicate nervous system. As with anything else, it’s always important that you protect the parts of your body that you hold most dear through routine check ups.

We always find time to check our blood pressure, cholesterol, eyes, and of course your teeth. When was the last time the structure of your spine was checked?

 

 

Dirty Jobs Star Presents Sad Fact in Newest Commercial

Mike Rowe Inadvertently Makes Sad Point About American Health

mike roweMike Rowe one of the most well known faces of Cable Television, as well as the latest and greatest spokesperson for the Ford Automobile Company. The latest Ford campaign has him asking patrons “Who’s healthier: you or your car?” Check him out in the latest commercial if you haven’t already.

 

 

 

 

As you can see, every person who was interviewed emphatically said that their car is healthier. Some even made jokes about how some parts of their body are breaking down and laughed about it. I completely understand the fact that this is just a commercial. I also understand the fact that Ford is just trying to make a point about their Fuel Saver Package. Trust me, I understand what they’re trying to say.

However, do you think that this is very far off from reality for most Americans? A close look at the leading causes of death in the US shows that the top 3 causes of death (cancer, heart disease, and diabetes) are almost 80% preventable through diet and lifestyle modifications. So what gives America?

Believe me when I say that I understand how important it is to take care of a car. I drive a nice 2007 Blue Honda Civic.  I understand what all of the maintenance schedules are, how often I need to get my oil changed, and I know the benefits of higher quality fuel. Am I the best at keeping up with my car maintenance? Nope. I take care of it, but not as if it were say…a Ferrari.

What kind of performance are we preparing our bodies for?

What kind of performance are we preparing our bodies for?

The truth of the matter is this; no matter how nice my car is, the car and all of it’s parts are replaceable

And until stem cells start getting a lot more advanced, we only get one shot with one body.

The human body  is meant to be a high performance vehicle that should be able to perform through most of your life time. It’s built with a self-repairing and self-maintaining mechanism that is working day and night to keep us healthy and alive as long as we can provide it with the right materials and keep it moving properly. Sadly, we treat this beautiful Ferrari of a machine like a 1973 Pinto.

 

IM00

Instead of loading up with Premium Fuel (fresh organic meats and vegetables), we find the cheapest gas on the street (McDonalds). Routine maintenance? Nah, let’s just wait till it breaks first.  Between the cigarettes, trans fats, smoggy air, and chronic sitting disorder that we place out bodies through, it’s pretty remarkable how far we can take them.

Now we’re not given any guarantees in life. If we lived like an ascetic Yogi who meditated and ate lettuce for all of our meals, we still don’t have a definitive outcome on the future of our health. Our bodies will still fall into some wear and tear no matter what, that much is known. However, studying cultures in the Mediterranean and Okinawa, Japan where chronic degenerative disease is much less prevalent, we may have a  big say in the direction our health goes in the future. While we may not have the definitive answer, we do understand some simple truths. Vegetables are great for you, and you should definitely be moving more than you’re sitting. How we choose to take these steps is up to you.

You can either invest in taking care of your bodies now, or we can pay for it with increased health care costs and treatment in the future. It doesn’t have to be one or the other, but the next time you see Mike Rowe, and he asks you which is healthier, I hope you can say “I am”.

 

 

Why Counting Calories is Silly

Why Counting Calories is Silly

In May of 2002, I weighed in at a svelte 5’9” and 155 lbs. As of yesterday I weighed in at 5’10” and 165 lbs. Though my body has gone through many changes over the last 11 years, I’ve managed to maintain a healthy body weight despite the fact that my metabolism should be showing signs of slowing.

The interesting thing is, I often live in 2 worlds. My family thinks that I eat a perfect diet of nothing but fruits, vegetables, and lean meats, while counting each and every gram of sugar that gets consumed. On the other end, my friends see me eating pizza and snacking on all but the last bit of oatmeal chocolate chip cookies. Two seemingly conflicting views of the same person. What gives?

As a Structural Chiropractor, I’ve had the pleasure of working with some extremely bright minds in the fitness and nutrition world. One of the best lessons I’ve ever learned is this:

Counting calories is silly….for the most part

Now before everyone starts to tell me about the bad advice I’m giving, hear me out. Calories in vs calories out does have an impact, but what’s starting to become more important is the way our body chemistry reacts to particular foods and exercises.

For example, there are two main biochemical processes that help regulate energy storage. One is called glycolysis and the other is called gluconeogenesis. Now the names really aren’t that important. What’s important to know is that when your one prepares the body for energy storage (glycolysis) while the other promotes energy usage (gluconeogenesis). Depending on what kind of fuel you put into your body, and how much energy your body utilizes for your day to day activities primes your metabolism.

So what does that mean in English Dr. Chung? What that means is, that you can have a direct impact on your metabolism by the types of food you put into your body and how much you use your body. Anything that we do sends a signal into our nervous system to release hormones and chemical messengers to prepare the body for the future. Here are a couple of easy rules to keep in mind.

  1. 1.       Sugar/starches releases insulin which promotes energy (FAT) storage

I remember when I was a kid in my elementary school health classes that if we wanted better energy as an athlete, we need more pasta because it allows us to store energy. That was why the bottom of the food pyramid had bread, grain, and pasta at the base, so we would consume more of it.

Now for an athlete, that might be okay, but most of us are not athletes. One of the most important things that it left out is that energy storage in the body primarily happens in the form of F-A-T. Sure, our muscles get fuel from stored energy called glycogen, but our bodies can only store so much glycogen before we start turning towards triglycerides and fat.

So what has happened since then? We had a whole generation of people eating way more stored energy then they could possibly burn off. The end result is an obesity epidemic. While I’m not strictly into a Paleo/Atkins/Ketogenic type diet, I think it would serve a great majority of people to drastically reduce their sugar and starch consumption.

2.       Exercise releases growth hormone which leads to Energy Usage

Exercise, especially of high intensity, sends signals for your brain to release growth hormone. Not the artificial, Barry Bonds type growth hormone, but the one that is found normally in your body all of the time. This same growth hormone tells the liver to go into gluconeogenesis which starts making plans to release the energy that is being stored. The result is the body dipping into its glycogen and fat stores in order to accommodate for the body’s needs.

Don’t get me wrong, this isn’t permission for people to follow a dogmatic nutrition or exercise program. I’m just asking you to think about the impact that your actions have on your body. I’m no nutrition expert, but if you want to know more, check out Robb Wolf’s blog. Here’s one of my favorite posts. He brings a rational and scientific view that’s not often seen in the world of nutrition.

Any change into the neuro-endocrine system will create lasting changes in the body. The thing is, our nervous system and endocrine systems are primed based on habits. New habits take time to take place. Just like how Rome wasn’t built in a day, a spine doesn’t change overnight, your body’s programming takes about 90 days for a pattern to take place. Once you’ve set new patterns, then you can make CHOICES for when you want to eat poorly or be lazy without experiencing some of the severe consequences.

If we can push through those 90 days, give ourselves some positive reinforcement for those changes. Your body may thank you for it in the long run. Rather than counting calories, or worrying about what that next piece of will do to your caloric intake, take a moment to figure out how this food may impact your metabolism. Don’t play tedious, play smart.

How to avoid becoming a supplement junkie

How to avoid becoming a supplement junkie

How taking vitamins have become an extra job, and how to avoid it.

Last week I was walking through one of my favorite health food stores in to  buy another tub of Seven Day Color Pill Box Sm_LRGprotein. I had been working out extra hard and my schedule was blocking me from getting full meals in, so I was hitting the almond butter protein smoothie with some extra vigilence.

Now don’t let the title of the article fool you. I am not in any way shape or form anti-supplement. I think they are fantastic and they serve people well, especially when used appropriately. However, I ran into this woman in the checkout line in front of me that stimulated the content for today’s post.

The bottom of her cart was covered with no less than 30 boxes of different herbs, vitamins, and supplements of all kinds. B-complexes, Glucosamine, Licorice, Vitamin E, Vitamin C, Ginko, Garlic, and St. John’s Wort just to name a few. I must not have been doing a good job hiding the look of awe on my face because she spoke up and said:

“It’s great isn’t it? I take all of these to stay as healthy as I can be”

This floored me as I had never associated health as something that could come out of a pill or bottle (in this case, several bottles), but as something that is experienced from the inside-out. After a short follow up conversation, I actually found out that she spends quite a bit of her Sunday getting the supplements organized in pill boxes, so that she could take them at the right time.

She devotes 52 days a year to organizing her supplements on top of organizing her entire weekly schedule around her consumption times. Instead of the pills supplementing her lifestyle, her life was being RUN by these supplements.

While this is certainly an extreme example, it’s not as rare as you might think. Especially in the field of natural health, many people take and rely on several supplements per day as part of their disease treatment or health maintenance program. Various doctors such as naturopaths, holistic minded MD’s, accupuncturists, and even chiropractors may commonly put people on these types of regiments, and certainly some of these people may very well need these to function properly.

This blog isn’t meant for those people, but I do want to ensure that you can avoid needing the intensity of that treatment. In my world, I like to talk about liberation and freedom from having to rely on doctors or pills to express health, whether those pills/doctors are natural or not. After all, who wants to use their free time organizing their life around their pill boxes?

Deficiency/Toxicity/Sustenance

Our bodies are equipped with an incredible ability to go towards health when it’s supplied with the right building materials. If your cells are like houses, the quality of the cell is dependent on the building materials which are found in our food.

foodbrain

 

While our DNA provides a great blue print for a healthy cell, things can go wrong when there is too little of a necessary building material (deficiency) or too much material of a bad material (toxicity). Our goal is to have the right amount of materials so the Intelligently applied forces of the body can build strong healthy cells all the time.

We have the power to determine how healthy our cells are by the choices we make with our bodies.

1. Go Local or Organic – I’m not here to tackle the pros and cons of organic or local food. However, if you are going to eat more fruits and vegetables then organic is just the best way to go. Organic foods lean towards nutrient retention and are also free of chemical pesticides. While some pesticide may not create symptomatic effects in most people, because of their fat soluable nature, they can build up and get stored in fat cells of the body. There have been several documented cases of people undergoing toxic reactions during weight loss from pesticide residues.

Though some will say that it’s impossible to get all your nutrient needs even from organic foods, I have yet to see a study confirming this, nor have I ever seen someone look deficient in nutrients if they’re eating organic.

2. Get Moving – Weight loss aside, exercise is important for brain and nerve function. When you don’t exercise, the part of your nervous system that controls all of your organs (autonomic nerves) can become deficient. Movement of the body feeds the brain a valuable nutrient. If you have your nervous system working properly, then the tissues of your body will just work better.

3. Fill in the gaps – Look, we are all super busy. Sometimes it gets hard to meet all of your nutritional and movement needs in our day to day lives. Work gets in the way, kids get in the way, sleep gets in the way. I get it. That’s where supplements should fill in the gaps. Research shows that a majority of Americans  have deficiencies in the following nutrients:

Omega 3 Fatty AcidsVitamin D, and Pro Biotics.

Why are we deficient in these? Most of us just simply don’t eat enough salmon, get enough sun light, or have been germ-a-phobic our entire lives. That’s why if you were going to rely on any kinds of supplements, and you’re a generally healthy person, these are usually going to be a great fit for 98% of you.

As always make sure you consult with a qualified health professional to help you manage the use of these extras. Only they have access to your health history and can let you know for sure. Especially with Vitamin D since there is a chance (although low) that you can get too much of it.

 

 

Shotguns or Snipers?

Shotguns or Snipers?

Which Approach Do you Want?

us-army-sniper

First off, I just want to apologize to any of my fans of firearms. If you’re looking for insight on gun rights/ownership, you will not be getting that information from me.  What we are here to talk about is precision.

You see, there are generally 2 approaches people take towards getting solutions for their health problems that I’m going to describe here today with the gun analogy.

 

 

The first is a shotgun approach. Shot guns are great at hitting broad targets at close range, and is fired quickly with only a small regard for aim. When they fire, pellets are ejected and spread out across a wide area, so that one shot has a great chance of hitting a desired target. However, in terms of efficiency, the spray action of the ammunition can hit parts of the target you weren’t aiming for, and there’s the issue of wasted ammunition.

Definitely got the job done,  with a lot of extra holes.

Definitely got the job done, with a lot of extra holes.

A sniper’s approach is different. A sniper may spend hours getting their sights just right, so that when they fire, not only do they hit the target, but they hit the target in a very specific location. They may take longer, but they are efficient and ensure that nothing else besides the desired target is hit by their bullet.

 

Rifle shots are precise and all land close or near the bulls-eye without dramaging the rest of the target.

Rifle shots are precise and all land close or near the bulls-eye without dramaging the rest of the target.

Now neither approach is wrong. They merely serve different purposes. A person can use a shot gun for self defense or game hunting when all they care about is whether the desired target is hit, and it is great at it’s job. A sniper’s approach is called upon when a situation is more sensitive when a miss can result in collateral damage or endanger a mission or operation.

But how does this reply to health? There are lots of ways!

1. Someone can have an infection that needs antibiotics. There are broad-spectrum antibiotics (shotgun) that seek to kill out all bacteria, or antibiotics that are designed to go after one type of bacteria.

2. Seeing a GP (shotgun) broad testing and exam, or a Specialist (sniper) for a specific part of the body.

3. Exercising for overall fitness/weight loss (shotgun) or personal training for a unique goal  like body building (sniper).

Notice that none of these approaches are wrong, they all have a time and place. It’s really about addressing what your perceived need is.

I get many questions about manipulations, adjustments, or corrections, and whether they come from a Osteopath, PT, or chiropractor.

Osteopaths, PT’s, and many chiropractors focus on manipulations which do a great job in breaking fixations and increasing range of motion. They do a great job with those goals, and it is typically a shot gun approach to addressing the spine.

In our office, we take a sniper’s approach. Our exam is very detailed and intensive, and we always measure our work to make sure we are coming as close to the bulls eye as possible with each correction. We focus on one Primary Condition which may be creating a wide variety of Secondary Conditions. It’s not for everyone, but for those that feel they have had a shotgun approach or may just want a sniper’s approach, then it may be for you.

I Tried It Before but I Never Got Lasting Results

Personal Trainer

I Tried Personal Training before but I Never Got Lasting Results

About 3 weeks ago, I was having a meeting with a popular personal trainer in Royal Palm Beach. With shows like the Biggest Loser showing such dramatic transformations in people’s lives, it has inspired millions of people throughout the country to take control of their health, particularly their weight.

I read through some of his testimonials and saw some of the incredible changes that his clients went through. It was really very impressive, and they conveyed a great sense for how this particular trainer had inspired them achieve their goals through fitness and nutrition.

As we sat down to have our meeting, I got to explain what we do here at Keystone with our focus on Structural Correction. One of the most common concerns in my field is that many people go to chiropractors who focus mostly on pain relief. While they do a great job of getting rid of pain in that moment in time, many people often have their symptoms return later on and feel that they never get lasting relief. My trainer friend was one of those people. As it turns out, he had been having shoulder pain for many years. He would feel great for several weeks from seeing a traditional chiropractor, but had the pain come back and would need more treatment.

I asked him what kind of recommendations did the chiropractor have to help you reach your goal? Apparently he rejected the chiropractor’s  recommendations because the goal was just to get out of pain immediately and feel good.  Therefore he believed that chiropractic can’t deliver long lasting results.

 How Do We Define Results?

As I share this same story with you that I shared with the trainer, let’s think about how we each define results.

I once sought out the services of a personal trainer. He was really enthusiastic and really pushed my limits of fitness at the time. I stopped the training after a few sessions because I felt fantastic. I felt accomplished about how much work I did, I had a nice pump in my muscles, and I felt stronger. It was great! However, my body didn’t change at all, so obviously personal training didn’t work for me in changing my body.

Of course the trainer said that was ridiculous. How could anyone change years and years of a body type in just a couple sessions. In his works, that was just trying Personal Training, and not truly experiencing Personal Training. Personal Training is about setting goals and doing whatever it takes to reach the goal, and then maintain it.

Results Come From Committing to a Goal

Take a look at the x-rays below. The image on the left is a Structurally Sound spine and someone with a vibrant and healthy nervous system. The x-ray on the right is someone with 50+ years of displacement and arthritis. Now the person on the right has degeneration that is so bad, most of it is going to remain for the remainder of their life. If it goes uncorrected, the rest of his spine will continue to grow more arthritis and degenerate further. However, it doesn’t mean that it can’t change for the better, or at least get CLOSER towards normal. In fact, I expect this spine to improve under care, otherwise, I’m not doing my job.

Now this person had some secondary conditions like severe arm pain and headaches because the brain and nervous system were being damaged. Within a few corrections, his symptoms dropped dramatically and he was feeling better than he had in years.

In a pain-based practice, that’s a huge win and would likely be dismissed from care. Yet, what kind of doctor would I be if I released this patient when his pain went away but the Primary Condition that CAUSED these issues continued to get worse.

Arthritis from Structural Abnormalities didn't happen over night, they don't get better over night either.

Arthritis from Structural Abnormalities didn’t happen over night, they don’t get better over night either.

 

I’ve had many people come to my office after they tried traditional, pain-based chiropractic after a Groupon or some other giveaway service. It’s interesting because I often have to turn some of these people away as patients. As a Structural Chiropractor, my job and my reputation are built on setting measurable goals and guiding the people on the path to achieving them. Once they’ve achieved the goal, then I can teach them all the necessary tools to maintain their corrections so they can rely less on me, and more on themselves. However, that takes a level of self-discipline and commitment to follow through. I don’t work with people that TRY. I only want people who are willing to follow through for themselves.

Because in the end, it is COMMITMENT to your self that drives all results in achieving health.

Can Research on the Atlas Change Healthcare?

Can Research on the Atlas Change Healthcare?

mri01This past weekend, I got to spend time in Minneapolis for the semi-annual conference of the National Upper Cervical Chiropractic Association (NUCCA). It was really a pleasure getting to spend time and share experiences with some of the best in the world at structural correction.

Two things about this group always stood out to me about the doctors in this group. First is the level of commitment this group of chiropractors has toward improving their ability and skills to correcting atlas. Second is the devotion towards publishing research that shows how truly injurious atlas displacement complex can be to the function of the human body. Due to my passion for performing clinical research, I was actually invited to present some of the work I’ve done in practice over the past 3 years.

 

This year’s conference displayed some very eye-opening findings on the potential damage that atlas misalignments can have on degenerative neurological diseases. Currently, studies are being done out of Canada and New Jersey that show that injuries to the head can and will have affects on the alignment of the neck. These neck misalignments can cause:

 

1. Decreased blood flow out of the head

 

2. Decreased flow of a substance called cerebrospinal fluid. Cerebrospinal fluid is a substance produced by parts of your brain that help protect the brain from injury and is a very important for transporting nutrients and waste out of the brain.

 

brain-ventricles-a

Can a block in flow of spinal fluid damage the brain?

 

Now this might not sound like a big deal, but let’s think about the brain for one moment. The brain is an organ that is extremely sensitive to pressure and chemical changes. Just ask anyone who has ever had a concussion or a wine induced headache for proof of that.

So now you have a brain with blood flow going into the head, but it’s blocked going out.

The first bad effect is that you have a traffic jam of liquid in the head. In the case of a child where the head is moldable, the head can expand until it leaves. However, as a fully grown adult, our heads are SOLID and can’t expand. That means that the soft brain gets compressed.

The second effect is that blood and cerebral spinal fluid leaving the brain is usually filled with metabolic by products of the body. In other words, it is full of cellular poop, the stuff that the body wants to get rid of. Now there is a back up of waste products into the brain which can change the pH or change the temperature/chemical make up of the spinal fluid.

Now you have a recipe for a brain surrounded by toxicity and chronically compressed by fluid. It’s a recipe for disaster in the long term. Research has been linking this state of brain inflammation and toxicity to things like chronic migraines, post concussion syndrome, and dementia. Together, these health problems cost the health care industry several billions of dollars per year in treatment.

The good news is this, correction of the atlas has been showing a great deal of promise in reversing many of these effects and alleviating the secondary conditions associated with it.

Here’s what’s even more important in my eyes. What about all of the people who have had various traumas to their head, lost the structural integrity of their neck, but feel no symptoms what so ever? This is how most people have presented into my office for help. Usually, the history of the first accident or trauma came several years before the symptoms began to show. This is a problem that grows slowly and insidiously over time.

As a society, we have to start paying less mind to symptoms and effects, and start focusing on primary causes.