Latest / The Driven Athlete / Nutrition, Peak Performance, & Biohacking Life: Brianna Davenport pt. 2 | Ep 20

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Nutrition, Peak Performance, & Biohacking Life: Brianna Davenport pt. 2 | Ep 20 · The Driven Athlete

• 0:00
  Speaker 1: If you're a driven, active person who wants to reach and pursue a higher quality life with some ambition, then guess what this podcast is for you.
• 0:07
  Speaker 1: This is the driven athlete podcast.
• 0:10
  Speaker 1: What's up y'all?
• 0:13
  Speaker 1: It's your man, dr Kyle.
• 0:14
  Speaker 1: We got the legend Brianna Davenport back with us again.
• 0:17
  Speaker 1: We appreciate you coming in and appreciate the swag that she's got on.
• 0:22
  Speaker 1: She's got the cool ARC hat.
• 0:24
  Speaker 1: Let's go facing forward.
• 0:27
  Speaker 1: Welcome back.
• 0:27
  Speaker 1: Thanks for coming in again.
• 0:28
  Speaker 1: Today we want to talk a lot about biohacking, yeah, and all the things that can be done Outside of what you would normally traditionally think of like, oh, health and wellness program.
• 0:38
  Speaker 1: Here's some additional stuff we can do right, so we're gonna talk about biohacking.
• 0:41
  Speaker 2: Yeah, so none of this is needed.
• 0:42
  Speaker 2: It's just stuff like, if you wanted to, you know, go further in depth, like to say, it's like a little bit hippie.
• 0:48
  Speaker 2: Right, you're getting into some of the stuff that everybody's not doing every single day.
• 0:51
  Speaker 1: It's a slippery slope.
• 0:52
  Speaker 1: Yeah, like a little more soulful and exactly your actual route.
• 0:56
  Speaker 1: Yeah not quite.
• 0:57
  Speaker 1: I mean, everyone has different opinions in different, different directions.
• 1:01
  Speaker 1: But Remind everybody again, though, what you're currently doing Education background, yeah, and then where were you at before or like what you're involved with?
• 1:11
  Speaker 2: Yeah, so I am a nutritional therapy practitioner and a biomechanics fitness coach.
• 1:15
  Speaker 2: So for nutrition I have my own company, coastal breeze be our eye for my name Wellness and so I take nutrition clients through there.
• 1:24
  Speaker 2: I also work with people fitness and mindset work as well.
• 1:27
  Speaker 2: And then I also am at Hittite great, formerly joe d golf, so I coach out of that location, out of Jupiter doing of fitness golf fitness.
• 1:37
  Speaker 2: It's pretty much golf fitness that's the main target audience, but a lot of just human movement, rotary, functional movement, kind of that in between for me at least, a lot of the athletes that I see like an in between of what you have in PT and then moving on to just like full-blown, you know, back to programs or anything.
• 1:56
  Speaker 1: That's a lot of functional movement, yeah yeah, getting people back to like good moving patterns Absolutely yeah.
• 2:01
  Speaker 1: Bridging the gap yes, that's a great and that's a great like spot.
• 2:05
  Speaker 1: I feel like there's a lot of people that we've worked with and it's the same thing you've worked with.
• 2:08
  Speaker 1: Where they're, like, I feel a lot better.
• 2:10
  Speaker 1: Physically, I feel good.
• 2:12
  Speaker 1: My pains, my discomfort is a lot better.
• 2:14
  Speaker 1: Sure, what can I do to work out?
• 2:16
  Speaker 1: Yeah just go to LA Fitness.
• 2:18
  Speaker 1: Do I just jump into a CrossFit gym?
• 2:20
  Speaker 1: It's like you know that at the end game that's a great.
• 2:22
  Speaker 1: You know, of course.
• 2:24
  Speaker 2: Yeah, but the average person doesn't know how to just jump from the next and then, but they might be ready yet for a full go.
• 2:30
  Speaker 1: You know what I mean?
• 2:30
  Speaker 1: Yeah, it's like you know someone's rehabbing from like knee surgery and they're a basketball player Sure not gonna play a full game today.
• 2:36
  Speaker 1: Yeah, or even me, right?
• 2:38
  Speaker 1: Yeah, exactly.
• 2:38
  Speaker 1: Yeah, that's all of that.
• 2:39
  Speaker 1: Yeah.
• 2:40
  Speaker 2: So I, I had hip surgery five weeks ago.
• 2:43
  Speaker 2: Okay so, labor repair, femoral Plasty on the femur, so shaved the bone down and then the psoas had gotten wrapped into the capsule so they released that.
• 2:53
  Speaker 2: But yeah, I mean exactly that, right, I'm not ready to be back 100% like lift and heavy weights hinging and Squatting yet.
• 3:02
  Speaker 2: So I am in physical therapy myself.
• 3:04
  Speaker 2: So you know practice what you preach a little bit there.
• 3:06
  Speaker 1: That's cool, you know, in the.
• 3:08
  Speaker 1: So I mean when you're rehabbing right now, initially after post-op, I would imagine range of motion just reestablishing range of motion, flexibility, activation of some muscles Regaining some strength.
• 3:19
  Speaker 1: Yeah and a lot of it.
• 3:20
  Speaker 1: I mean from from.
• 3:21
  Speaker 1: My opinion would be like or we were related patients where we re-re-rebuilding and re-establishing the tolerance to just like weight-bearing stuff for sure Prolonged activity, so like I'm not jumping the gun too much, too fast where it's really really sore, and that kind of hinders the healing progress.
• 3:37
  Speaker 2: And that's exactly where I'm at.
• 3:38
  Speaker 2: Okay so if my PT is watching this right now, I'm so sorry that I caused all these issues, but I'm like.
• 3:43
  Speaker 2: I want to get back to all my normal routines.
• 3:44
  Speaker 2: I like just trust the process.
• 3:46
  Speaker 1: Yeah, you know we hear that all the time oh yeah, I just want to get back to my normal thing.
• 3:50
  Speaker 2: Yeah, especially once you hit that like 80%, 85% mark and you really start feeling good.
• 3:55
  Speaker 2: But it's not perfect.
• 3:56
  Speaker 2: I really and you're like listen, the rest of me is dying to get into the gym or go do whatever activity I want to go do yeah and you're just yeah, you're not there, not quite.
• 4:05
  Speaker 1: There's a little bit.
• 4:05
  Speaker 1: There's still, we're gonna pull the reins a little bit for sure.
• 4:07
  Speaker 1: There's two kinds of Athletic individuals we work with other patients.
• 4:11
  Speaker 1: There's the kind that's like we're not really doing much and they're not seeing progress they could, and we're like we've got a lot of fire in your butt and like let's get going.
• 4:18
  Speaker 1: They've got to do more.
• 4:18
  Speaker 1: Yeah and then the other type that's like so is it okay if I run the 5k yet Me?
• 4:25
  Speaker 1: No, not yet.
• 4:26
  Speaker 1: We're gonna bail it back in a little bit.
• 4:28
  Speaker 2: Yeah, they're like you can run it like 12 weeks.
• 4:29
  Speaker 2: I'm like so maybe like deadlifting at 5.
• 4:32
  Speaker 2: Yeah, like no stop.
• 4:33
  Speaker 1: Yeah, so we mean running.
• 4:34
  Speaker 1: You mean like I can start then at six weeks and then who wants to run?
• 4:40
  Speaker 2: I don't want to run, just give me the heavy weights.
• 4:41
  Speaker 1: That's, that's again, and in the same way.
• 4:44
  Speaker 1: You know, I'm like I'd rather just knock out a hit cloud, like I don't want to run.
• 4:47
  Speaker 1: You know this isn't my thing, you know.
• 4:48
  Speaker 1: But all right, let's okay.
• 4:51
  Speaker 1: Good wasn't?
• 4:51
  Speaker 1: You're feeling better, feeling good, getting back to like 80% of our range of motion strength, walking, tolerance to, yeah, long-term weight-bearing stuff.
• 5:00
  Speaker 2: Yeah, 80, 85% feeling really good.
• 5:02
  Speaker 2: Okay, good hoping in the next couple of weeks we're in no referred symptoms like down your leg.
• 5:07
  Speaker 1: It's all pretty localized, like if you do have some, yeah, yeah.
• 5:10
  Speaker 2: I mean it definitely tight, for sure.
• 5:12
  Speaker 2: Right quads.
• 5:13
  Speaker 2: It ban Adductors, abductors, everything real, real tight.
• 5:17
  Speaker 1: I'll sleep.
• 5:19
  Speaker 2: Amazing.
• 5:19
  Speaker 2: Okay good, but I don't have a problem sleeping if there's one thing I'm good at, it's sleeping.
• 5:24
  Speaker 2: And my mom would tell anybody I've been good at sleeping.
• 5:27
  Speaker 1: I'm a really good sleeper.
• 5:28
  Speaker 1: It's only know that sleeping yeah, we hear a lot after post-op stuff, especially unfortunate like rotatikov is a really hard, challenging Thing to do to sleep afterwards.
• 5:38
  Speaker 1: Totally replacement says back in the down to it anymore.
• 5:40
  Speaker 1: But, like it, post-op it's tough to sleep because things like just come alive, yeah, and you're not like focusing anything else, so it's the only thing you're focusing on is like the surgical sites yeah, they're all being and what's nice for me Is I slept in a machine for the CPM four weeks, yeah, so it just kept me inflection.
• 5:57
  Speaker 2: So the the first week it was like I want to say it was 70 30, so it brought me to 70, as far out as 30, then 80, 20, 90, 10.
• 6:06
  Speaker 2: In the last week was 100 to 0.
• 6:08
  Speaker 1: Okay, I mean.
• 6:08
  Speaker 2: I think that made a drastic difference, that I could actually sleep in that Um the last few days I started catching myself I'd be like flipped out of it because I could just get out of it.
• 6:17
  Speaker 1: I was like all right you know we're, we're getting there, but that made.
• 6:20
  Speaker 2: oh yeah, we're a wind of a difference, that's good, it move in it.
• 6:23
  Speaker 1: So then, from from this, now that you're in it, yeah you're Um a humble.
• 6:27
  Speaker 1: Suggestions would be like just stick to the process, no rush right, there's plenty of time to work on this stuff.
• 6:34
  Speaker 1: Yeah, just stay diligent with some things.
• 6:35
  Speaker 1: Don't take too too much too fast.
• 6:37
  Speaker 2: Yeah, I mean and there's definitely been a couple of times that I recognize myself I've overdid it, you know.
• 6:42
  Speaker 2: Like what done it by the end of the day.
• 6:44
  Speaker 2: Just like I'm up and about and like when I should have still have been resting and icing.
• 6:48
  Speaker 2: You know week two, three, four, and I'm up on my crutches and wandering around.
• 6:51
  Speaker 2: All of a sudden my arms are completely sore and you know, trying to do all the things I normally would do, even as a mom, just around the house, like hey, like you can ask for help.
• 7:01
  Speaker 2: That was humbling.
• 7:02
  Speaker 2: I don't ask for help, I'm super independent, you know.
• 7:05
  Speaker 2: So all those little things for me have just like relax.
• 7:08
  Speaker 1: It's just a moment in time and you know, because you have Olivia at home, right, I do have Olivia, she's okay.
• 7:14
  Speaker 1: She's the same as my daughter.
• 7:15
  Speaker 2: Yeah, yeah, yeah.
• 7:16
  Speaker 1: So that was a lot we had family together when we had that lunch there.
• 7:20
  Speaker 1: That's funny.
• 7:20
  Speaker 1: Yeah she and she's, uh, she's, you know she's active, yeah, right very, very active.
• 7:27
  Speaker 2: But, she understood, and that was a good thing of.
• 7:29
  Speaker 2: I had my hip brace prior to surgery, so, like I put it on, I showed it to her.
• 7:33
  Speaker 2: Here's what's going to be going on.
• 7:34
  Speaker 2: Um, ironically, through this entire process, she has decided she wants to be a doctor.
• 7:39
  Speaker 2: So she was a doctor for Halloween.
• 7:41
  Speaker 1: I was her patient Cool yeah, it was a lot.
• 7:43
  Speaker 1: That's an easy cause.
• 7:44
  Speaker 2: Great yeah, problem solved the amount of people who are like so is this fake?
• 7:47
  Speaker 1: Yeah.
• 7:47
  Speaker 2: Who chooses to crutch her on a neighborhood on Halloween with a massive brace over there.
• 7:51
  Speaker 2: Yeah, like 10 o'clock at night, everybody's like, okay, this is real, you're still on the crutches, you have like you really went all out with this.
• 7:56
  Speaker 1: Yeah, you're actually limping like this is cool Like.
• 7:59
  Speaker 1: This is not fake, this is.
• 8:00
  Speaker 1: This is real life exactly.
• 8:02
  Speaker 1: That's awesome, that's cool.
• 8:03
  Speaker 1: Olivia, she wants to be a doctor.
• 8:05
  Speaker 1: That's good, she wants to be a doctor.
• 8:06
  Speaker 2: Yeah so that was cute.
• 8:08
  Speaker 1: Oh, I was gonna say, uh, you sound like an eight.
• 8:10
  Speaker 1: Yeah, are you from?
• 8:11
  Speaker 1: With the anagram oh yeah did we talk about this?
• 8:13
  Speaker 1: We did.
• 8:13
  Speaker 1: We're both eights.
• 8:14
  Speaker 1: Yeah yeah, you sound like an eight for sure.
• 8:16
  Speaker 2: Well, because I said that I needed asked for help.
• 8:18
  Speaker 2: I'm super independent.
• 8:18
  Speaker 1: Yeah, and they're not supposed to guess other people's thing.
• 8:21
  Speaker 1: Well, you just like make you know opinions and stuff.
• 8:24
  Speaker 2: Oh yeah, I'm a very, very hard.
• 8:28
  Speaker 1: If everybody doesn't familiar.
• 8:28
  Speaker 1: I'm a, I'm a big advocate for anagram, but just makes sense.
• 8:31
  Speaker 1: It's just a personality tool, reflection tool to like see the lens in which maybe you or other people would see the world.
• 8:37
  Speaker 1: Uh, just change perspectives and frames, yeah, but um and eight is usually a little bit more independent Challenger, the, the, the challenger, the challenger and they, uh the confrontation is somewhat of like a game, like I, like they anticipated or like kind of look forward to, like an argument.
• 8:53
  Speaker 1: It's like a good argument.
• 8:54
  Speaker 1: Uh, do, whether that people with within reason right.
• 8:57
  Speaker 1: Yeah and then, uh, the core, because all comes out of core desires and core fears.
• 9:01
  Speaker 1: And I think that the former member, the core desire, is to maintain autonomy, independence, um, and then control the truth, injustice yeah and then the core fear is like being manipulated or being controlled and like on a leash and hunt down.
• 9:16
  Speaker 2: So for me, after surgery, I'm like held down not by a leash, but held down by my crutches.
• 9:20
  Speaker 2: Yeah.
• 9:21
  Speaker 1: Ain't it?
• 9:21
  Speaker 1: That's for help I have to ask for help the two of us, that's.
• 9:24
  Speaker 1: Uh, it's good, it's a good experience, right.
• 9:28
  Speaker 2: Yeah.
• 9:29
  Speaker 1: Um, okay, so you're working with client set.
• 9:31
  Speaker 1: Uh, hit it great, okay, functional capacity, fitness coaster breeze, wellness for health Overall wellness.
• 9:38
  Speaker 1: Nutrition, yeah, nutrition, fitness coaching, mind set, all of it, yeah, and mindset good.
• 9:43
  Speaker 1: What are the?
• 9:44
  Speaker 1: Just, I want to ask again, what are the some of the most common questions that clients ask you?
• 9:49
  Speaker 1: So you're like, hey, I want to work with you, right.
• 9:50
  Speaker 1: Yeah okay, awesome.
• 9:52
  Speaker 1: What do they ask?
• 9:54
  Speaker 2: Uh, the biggest one, I think people, people tend to think I am a dietitian, which is not the case.
• 9:59
  Speaker 2: Um, and with that, a lot of times, the um, the thing that's inferred is that I'm going to take all these things away from you.
• 10:07
  Speaker 2: You're never gonna have anything, ever again, and we talked about that in the first podcast.
• 10:10
  Speaker 2: Yeah, that in my mind it doesn't work.
• 10:13
  Speaker 2: It doesn't work for me and it doesn't work for anybody else I've ever worked with.
• 10:16
  Speaker 2: There are people out there that can just say you know what I'm gonna do x, y and z the rest of my life, and they can stick by that good for you Cool turkey yeah.
• 10:23
  Speaker 2: Um, and so the biggest question is like what do I have to give up?
• 10:27
  Speaker 2: Like what are you going to make me give up what?
• 10:29
  Speaker 2: kind of things do I have to do Like those are the words that are placed in there, um, and that's not the case.
• 10:35
  Speaker 2: And I think a lot of people like get that sigh relief and they're like, oh, thank god, you know, I don't actually have to give up all of these things.
• 10:41
  Speaker 2: How do we work with?
• 10:42
  Speaker 1: us more seems, more doable.
• 10:43
  Speaker 2: Yeah, so I explained to everybody I'm like it's completely bio individual when I work with you, right.
• 10:48
  Speaker 2: I even made a reel the other day, uh, joking about it, said, uh, what do I eat in a day, right, and I think people were kind of gonna get hyped up like, oh, what does she eat?
• 10:56
  Speaker 2: And then I put who the f cares?
• 10:58
  Speaker 2: Right, because what I'm doing, what you're doing, what my clients are doing, it doesn't matter.
• 11:01
  Speaker 2: Like everyone's gonna be so different.
• 11:04
  Speaker 2: And that is the first thing majority of people ask, like what do I have to give up?
• 11:08
  Speaker 1: So then the comparison of diets and stuff, like what's the generic comparison?
• 11:11
  Speaker 1: It's not the case.
• 11:13
  Speaker 2: Yeah, there isn't a generic right.
• 11:15
  Speaker 2: I mean, I could say certain things, certain things are evident for everyone hydration, you need water, you need electrolytes your body needs it.
• 11:22
  Speaker 2: You have to have proteins it's the building blocks of your body right?
• 11:26
  Speaker 2: But, like, as far as the exact foods you're gonna eat, how much of those foods, you know?
• 11:32
  Speaker 2: How much exercise do you need per week?
• 11:34
  Speaker 2: What does that look like?
• 11:35
  Speaker 2: You know, like right now I can't get into intense movements, so I'm even very different from what I was a couple months ago, and I'm eating less calories because I'm not, you know, burning as much by going to the gym.
• 11:47
  Speaker 2: So, even just for myself, what I've done in the last few months is completely different.
• 11:51
  Speaker 2: Supplements are different, all of it.
• 11:54
  Speaker 1: That's a look at great suggestion, right, great segue there.
• 11:57
  Speaker 1: Um, what supplements do you find yourself suggesting to people the most?
• 12:02
  Speaker 2: Yeah, so for me, because of how I'm working holistically with nutrition a lot of like gut health issues, stuff like that, um, uh, with it being athletically based, those are my primary clients that I work with.
• 12:14
  Speaker 2: Or again, we talked about this before somebody who has that athletic mindset.
• 12:18
  Speaker 2: Right, you're 50 years old but you played sports in high school.
• 12:21
  Speaker 2: That doesn't leave you like I still consider you an athlete because that's your, your mindset of how you have driven athletic person almost like the podcast.
• 12:29
  Speaker 1: So crazy.
• 12:30
  Speaker 1: How'd that work yeah?
• 12:32
  Speaker 2: So, um, with that, I do a lot of uh, gut health stuff, with nutrition, and then uh things for, like um, you know, a T P, rejuvenation of the mitochondria, if we're going a little deeper into things.
• 12:47
  Speaker 2: So, basically, what does that mean?
• 12:48
  Speaker 2: And human words, you're working out in the gym, you're doing all these hard things.
• 12:53
  Speaker 2: Your body needs to recover.
• 12:54
  Speaker 2: How do we help all of those cells turn over and push you forward with progress?
• 12:59
  Speaker 2: Right, you don't need it.
• 13:00
  Speaker 2: Your body will naturally work for you.
• 13:02
  Speaker 2: Your body is your biggest advocate.
• 13:04
  Speaker 2: It wants to help you.
• 13:05
  Speaker 2: But what are some things you can just add to make it better?
• 13:07
  Speaker 1: right so To amplify and facilitate those processes.
• 13:10
  Speaker 2: Yeah, and on top of then, adding sleep and all of those other things that we kind of talked about.
• 13:14
  Speaker 2: So today, like all of the supplements we're going to talk about today, or any of the biohacking is just let's add this on and make it even better.
• 13:21
  Speaker 2: So, again, it's not a need.
• 13:23
  Speaker 2: You don't have to go spend all the crazy money.
• 13:25
  Speaker 2: That's not what it's for.
• 13:26
  Speaker 2: But if it's something that you want to add, do it.
• 13:29
  Speaker 2: So for me, one of the biggest companies that I personally like is called Cellcore Biosciences.
• 13:34
  Speaker 2: A lot of what they focus on has to do with gut health, but they have a lot of great supplements like overall minerals.
• 13:42
  Speaker 2: They have one called BCATP that again helps with your ATP, with your cells, all of that.
• 13:47
  Speaker 2: They have a glucose optimizer that helps with your blood sugar spikes and whatnot.
• 13:52
  Speaker 2: A metabolic activator helps with your metabolism.
• 13:55
  Speaker 2: A lot of what they name their each supplement just aligns with what it's doing, right?
• 14:01
  Speaker 2: So those few that I just mentioned, those four, I call that like my athlete pack.
• 14:05
  Speaker 2: It's just, it's beneficial for anyone to really take.
• 14:08
  Speaker 2: It's going to help you in and out of the gym, it's going to help with recovery, it is going to help with your energy, things like that as far as athletes obviously like with myself.
• 14:19
  Speaker 2: Right, I'm dealing with some joint stuff in my hip, so I want any kind of inflammation to be down.
• 14:24
  Speaker 2: You have the obvious right, I'm going to ice, like that's at the forefront With that, though, things like.
• 14:31
  Speaker 2: We talked about prior turmeric for the inflammation Omega's, so I'm taking some fish row from Paleo Valley.
• 14:39
  Speaker 2: Both of those, the turmeric and the fish row, are both from Paleo Valley, so they're a great company overall.
• 14:46
  Speaker 2: They have a lot of good things.
• 14:48
  Speaker 2: Yeah, they have a lot of good like beef snacks, protein bars, things like that Just a really, really great company with quality ingredients in all of their products, so that's a good one for joints.
• 15:03
  Speaker 1: I understand with turmeric.
• 15:05
  Speaker 1: I've seen a lot of studies and stuff that are pretty promising with anti-inflammatory properties and then also joint pain related improvements.
• 15:13
  Speaker 1: Yeah, but turmeric with black pepper helps with the absorption, like 90% or something like that.
• 15:18
  Speaker 2: Okay, I haven't seen that, but I believe it.
• 15:20
  Speaker 1: Absolutely so.
• 15:21
  Speaker 1: Anyway, with that being said, from what I've seen, right clarify this like just you know, do some due diligence.
• 15:25
  Speaker 1: My understanding is turmeric with black pepper is going to help with the absorption of black of the turmeric a little more legitimately.
• 15:32
  Speaker 2: I've also seen turmeric, so what I take is in capsules.
• 15:36
  Speaker 2: Yeah, and they say that if you open the capsule in your tongue and your mouth is actually exposed directly to the turmeric, it has different and better effects as well.
• 15:47
  Speaker 1: Yeah, I can see that that makes total sense, okay.
• 15:49
  Speaker 2: Yeah, A lot of it is just kind of testing for yourself you know, being body aware, recognizing like, hey, that made a difference, right?
• 15:56
  Speaker 2: So if I've taken it in capsules for a week straight and all of a sudden, the only thing I change the next day is open it up and I feel better, yeah, maybe there's some value to it, you know and then with Omega's official oil.
• 16:08
  Speaker 2: Yeah.
• 16:09
  Speaker 1: What I've also read with, that is, the EPA and DHA content, are the actual active ingredients that help with the anti-inflammatory components or heart health, and I've noticed with different brands looking at that there's not a lot of that potency and the one that I noticed the most, that has the most potency, is Nordic naturals.
• 16:28
  Speaker 2: Yeah.
• 16:29
  Speaker 1: And I'm currently taking, like the two act with the two times, but I'm taking one caps, I'm taking two.
• 16:33
  Speaker 2: Okay, Then I'll need to overload.
• 16:34
  Speaker 1: But anyway, that's what I've read and I've got something similar with that, like with different branding.
• 16:37
  Speaker 2: Yeah, and here's the deal with supplements right, like, we could probably have 7000 podcasts on supplements because there's so many brands.
• 16:44
  Speaker 2: Right, how many?
• 16:45
  Speaker 2: Like just speaking about one thing, pick something magnesium.
• 16:49
  Speaker 2: How many magnesiums are out there?
• 16:50
  Speaker 2: Right, and it's to me it's the same thing as food.
• 16:54
  Speaker 2: You can go to any store and get beef.
• 16:57
  Speaker 2: Right, there's ground beef at every store.
• 16:59
  Speaker 2: It's all from different companies.
• 17:00
  Speaker 2: Maybe it's the actual stores brand, like there's Kirkland, you know, but then they order from somebody else, just quality stuff.
• 17:08
  Speaker 2: So, doing your due diligence, obviously I'm name dropping some companies that I just personally like, but finding just good companies.
• 17:15
  Speaker 2: So if yours is good and you like the quality you know, go for it.
• 17:17
  Speaker 1: Yeah, I've seen Nordic nat anyway, that's my same thing, personal preference from what I've been exposed to so far, nordic naturals seems to be a good one.
• 17:25
  Speaker 1: What about ginger?
• 17:26
  Speaker 1: Ginger is an alignment with turmeric.
• 17:29
  Speaker 2: Yeah, absolutely.
• 17:30
  Speaker 1: Same.
• 17:31
  Speaker 1: Is that what you've read to like anti-inflammatory properties?
• 17:32
  Speaker 1: Absolutely.
• 17:33
  Speaker 2: Yeah, and same thing as far as how your, how your body's receiving it could be different.
• 17:39
  Speaker 2: So if you are just straight up eating it and gnawing on it, like you may see different benefits to it, or like how you can get it, you know, shredded, like with our sushi on the side, you know the benefits of that, even for gut health.
• 17:51
  Speaker 2: Yeah, and so having it in different ways, seeing what works for you, absolutely, absolutely, along the lines with turmeric.
• 17:59
  Speaker 1: What I got recently was the Kunal turmeric, black pepper ginger combo.
• 18:07
  Speaker 2: Yeah.
• 18:07
  Speaker 1: And a capsule, yeah, and I mean so far.
• 18:10
  Speaker 1: You know, I feel pretty good with it, do?
• 18:11
  Speaker 2: you feel different.
• 18:13
  Speaker 1: A little less achy, for sure, right testing it.
• 18:16
  Speaker 1: And just not on it, like if I run out like oh, I got to order more and there's like a three week till you know time between Right, I do feel a little, you know a little, achier.
• 18:24
  Speaker 1: It's interesting.
• 18:25
  Speaker 2: This is why I have clients to do a food and mood journal, so they're documenting the food and the drinks that they're having.
• 18:30
  Speaker 1: Food- and mood journal, but mood being everything right.
• 18:33
  Speaker 2: I woke up groggy, I woke up sore, I woke up whatever by three o'clock.
• 18:37
  Speaker 2: I'm tired and it starts to find patterns within what you're doing.
• 18:40
  Speaker 2: But with that, now, all of a sudden, you've you've documented for a few days and you add something right, a supplement or whatever, and nothing else changes, and now the mood starts shifting.
• 18:50
  Speaker 2: It's like I slept great, I woke up without pain, I this right, and now it's like, well, the only thing you changed in the puzzle piece was this so helping be helping people become body aware is a huge part of what I do too, that makes a ton of sense.
• 19:06
  Speaker 1: So talk more about the tactics, food and mood journal.
• 19:10
  Speaker 1: What you recommend?
• 19:11
  Speaker 1: Is you write down everything you eat?
• 19:14
  Speaker 2: and then you're mood that, within the next 24 hours or yeah, so I mean I have it in my software when clients work with me, that it they can go and unplug it, but like if you were to just do this.
• 19:24
  Speaker 2: Everything as it pertains to food, log it.
• 19:27
  Speaker 2: Drinks, log it.
• 19:28
  Speaker 2: So even if you just have some water in the morning, log that.
• 19:32
  Speaker 2: Like any bit of information that they can add is valuable.
• 19:35
  Speaker 2: So I tell them, like, if you think that you might want to add it, just add it.
• 19:40
  Speaker 2: I'd rather see you know, I'd rather see it.
• 19:41
  Speaker 2: But any kind of supplements, any medications they're taking, you know, because maybe something you're taking in the morning is affecting you later in the afternoon.
• 19:49
  Speaker 2: And like, let's try to find those puzzle pieces With me.
• 19:53
  Speaker 2: We everybody who knows me we're big on the bowel movements.
• 19:56
  Speaker 2: It makes a difference.
• 19:57
  Speaker 2: I want to know those things.
• 19:58
  Speaker 2: You know texture, color, if there's a weird smell, right, because all of those things are telling me something about your gallbladder, your liver, your digestion.
• 20:07
  Speaker 2: What's going on?
• 20:08
  Speaker 2: So if something's off there, we may see.
• 20:12
  Speaker 2: Okay, we need to get something going with gut health and just connecting all the dots.
• 20:16
  Speaker 1: Right, so something's not going.
• 20:17
  Speaker 1: I mean in general right.
• 20:18
  Speaker 1: Yeah don't feel general malaise right, fatigue, weakness like, just feel like the thargic.
• 20:23
  Speaker 1: I'm not getting up, not working out like I usually do.
• 20:26
  Speaker 1: It's like what changed.
• 20:27
  Speaker 1: And then the bowel movement and the stool samples can play a role with decision making and figuring something out.
• 20:31
  Speaker 1: Yeah, and then the food and mood, mood log, all those like no stone left unturned and kind of figure out like not making guesses.
• 20:40
  Speaker 2: Exactly, exactly, and so that's where, then, the cell core side of gut health has come in a lot with my clients and plays a huge role.
• 20:48
  Speaker 2: I myself am on a detox protocol right now that lasts about five to six months, so it's it's pretty deep, and I did it because I knew that a lot of things were going into my body that I didn't want in my body for surgery, you know, as far as even you know, during surgery, right after the pain medications and all of that, like I wanted that out of my system.
• 21:10
  Speaker 2: You know that's not stuff that my body's used to having and I wanted to read it immediately, you know.
• 21:16
  Speaker 2: So, yet again, something that was bio individual to me that I'm not telling everybody hey, just go detox this very harshly right now.
• 21:22
  Speaker 1: Yeah.
• 21:23
  Speaker 2: You know.
• 21:23
  Speaker 2: So finding what.
• 21:25
  Speaker 2: What's going on individually?
• 21:27
  Speaker 1: What else with your detox?
• 21:28
  Speaker 2: It's a five month detox, yeah, so the average yeah, the average person tells you like I'm detoxing, what are you doing?
• 21:34
  Speaker 2: Well, I'm drinking this juice for like three days.
• 21:36
  Speaker 1: Yeah, three day juice.
• 21:37
  Speaker 2: Okay, so you just absolutely cleansed out your entire gut good bacteria, bad bacteria, like starting from ground zero and then you ever noticed people do that and they end up getting sick a couple days later.
• 21:47
  Speaker 2: Have you ever found that pattern Like?
• 21:49
  Speaker 1: yes.
• 21:51
  Speaker 2: So what are you?
• 21:52
  Speaker 1: doing to your system?
• 21:53
  Speaker 2: It's wiping everything out, you've got nothing right.
• 21:56
  Speaker 2: So the protocol that I go through through with cell core focuses first on drainage.
• 22:01
  Speaker 2: Right, because the only way you're getting any pathogens, any anything that's in your body, any toxins, out is through a drainage.
• 22:08
  Speaker 2: Whether that is bowel movements, whether that's your urine, whether that is your pores, your sinuses, right, it has to come out and excrete from somewhere.
• 22:17
  Speaker 2: And if those things are not optimal and they're not working right, like if, if you have a pipe that's clogged in your house- you can't flush your toilet, it's the
• 22:26
  Speaker 2: same thing, right.
• 22:26
  Speaker 2: So we can't flush our body if everything is backed up.
• 22:29
  Speaker 2: So it focuses on all of the steps in chronological order.
• 22:34
  Speaker 2: So let's open up the drainage pathways.
• 22:36
  Speaker 2: Okay, they're open now.
• 22:37
  Speaker 2: So now let's open up the gut and get all of the things out of the gut from there.
• 22:42
  Speaker 2: Now let's dive even deeper.
• 22:44
  Speaker 2: What's going on in your lymph?
• 22:45
  Speaker 2: What's going on in the extracellular matrix around all of your cells?
• 22:49
  Speaker 2: What's going on, you know, in your blood, whatever it may be, because now that can filter into the gut to then be excreted.
• 22:55
  Speaker 2: So it goes chronologically of really making sure that you are doing what you need.
• 23:00
  Speaker 2: So your body one it's not so harsh that it's doing it overnight and everything just gets wiped out of your body because it's not going to work.
• 23:09
  Speaker 2: So it's very, very in depth and that's why each.
• 23:11
  Speaker 2: So, like I said, drainage right, that focuses, or that focus is for a month.
• 23:18
  Speaker 1: It's got it.
• 23:19
  Speaker 2: Then.
• 23:19
  Speaker 2: Then you move on to the next phase.
• 23:21
  Speaker 2: That phase goes on to your gut, right?
• 23:23
  Speaker 2: That's month two, okay One.
• 23:26
  Speaker 2: Three would be deeper, we're talking lymphatic system, all of that.
• 23:29
  Speaker 2: Okay, four is kind of that coming around overall immunity, well-being, you know, and then wrapping it back up.
• 23:36
  Speaker 2: So I did it last year.
• 23:37
  Speaker 2: I felt amazing, and now I've just gotten to a point for me that I like it.
• 23:42
  Speaker 2: I want to do it each year.
• 23:43
  Speaker 1: I was gonna say, like, would you just go through a six, a five or six month cycle?
• 23:48
  Speaker 1: And then just start it again, yeah, and then just continually living like that.
• 23:51
  Speaker 2: Yeah.
• 23:51
  Speaker 2: So I went off of it for seven-ish, seven, eight months and I was still doing some supplements here and there.
• 24:00
  Speaker 2: And then I was like you know what?
• 24:01
  Speaker 2: What supplements?
• 24:02
  Speaker 1: are you using?
• 24:02
  Speaker 2: So still from Cellcore, basically that pack that we talked about earlier, like I call it, my athlete pack.
• 24:07
  Speaker 2: That's not officially what it's called.
• 24:08
  Speaker 2: I just use it, but yeah, it's like minerals, getting minerals back into my body, using BCATP for just recovery from workouts, optimizing glucose, things like that.
• 24:19
  Speaker 2: But as it pertain to my overall health and again, I live an 80-20 lifestyle, so I am still ingesting sugars and processed carbs and all of that and I just noticed I'm like you know what I felt like those toxins were kind of building back up again.
• 24:31
  Speaker 2: I just wasn't feeling great.
• 24:33
  Speaker 2: And I was like you know what, let's do this again.
• 24:35
  Speaker 2: And also partnered with knowing my surgery was coming up and I was for sure adding toxins in with all of the stuff they were going to be giving me right, Like what I call it the cocktail.
• 24:46
  Speaker 2: What cocktail did they knock?
• 24:47
  Speaker 1: me out with what was in that Totally medication cocktail Right.
• 24:49
  Speaker 2: Get that out of my system.
• 24:50
  Speaker 2: Get any of the pain killers out of my system, the muscle relaxers, any of that that was taken in that first week.
• 24:56
  Speaker 2: My body was freaking out.
• 24:59
  Speaker 2: It had no idea what to do with that.
• 25:00
  Speaker 2: I felt awful.
• 25:01
  Speaker 2: I had the worst migraines ever, right.
• 25:03
  Speaker 2: So I wanted it all out?
• 25:05
  Speaker 1: Yeah, what post-op.
• 25:06
  Speaker 1: What did they give you Medications?
• 25:09
  Speaker 2: I had oxycodone, I had aspirin and I don't know the name of the muscle relaxer.
• 25:17
  Speaker 2: If you said it.
• 25:18
  Speaker 1: That's Cam Two to the common one.
• 25:20
  Speaker 1: Maybe, Okay, so muscle relax, aspirin and then a pain, an opioid right yeah?
• 25:28
  Speaker 2: And so, and then they gave me some other ones, if I wanted them, of basically like higher strength Tums and you know, gastric stuff.
• 25:34
  Speaker 2: I was like I know enough about gut health that that's just going to make things worse, so no, thank you, interesting.
• 25:40
  Speaker 1: Okay, yeah, so I was.
• 25:41
  Speaker 1: Did you need any of the pain meds afterwards?
• 25:44
  Speaker 2: I took them for the first three, three to four days, and then just cold turkeys and Sirenara.
• 25:50
  Speaker 1: Yeah, the one time that I've.
• 25:51
  Speaker 1: Actually I purchased it, I think it was purchased it I took for a little while and then oxycodone Maybe I was after I had my wisdom teeth taken out in college and I literally took it for one day.
• 26:02
  Speaker 2: Yeah.
• 26:03
  Speaker 1: I remember like literally falling asleep playing video games.
• 26:05
  Speaker 1: I couldn't do anything, right, yeah, my jaw swollen, everything hurts.
• 26:07
  Speaker 1: And I took one and I was like it was just throbbing.
• 26:10
  Speaker 1: You were just out, I was out.
• 26:11
  Speaker 1: I was like I like woke up in my chair.
• 26:13
  Speaker 2: Drowsy yeah, and I went to bed.
• 26:15
  Speaker 2: Yeah.
• 26:16
  Speaker 1: And then after that I was like good thing, we're good.
• 26:17
  Speaker 1: I don't think we're good.
• 26:18
  Speaker 1: I didn't even although I didn't know otherwise, like how you know, it's a slippery slope, unfortunately.
• 26:23
  Speaker 2: Well, and for me the thing is.
• 26:24
  Speaker 1: I didn't know.
• 26:25
  Speaker 2: And that was just what I was about to say is awareness right?
• 26:28
  Speaker 2: Like for me, I want to be body aware with everything, with food, all of it.
• 26:32
  Speaker 2: So if my body's telling me that it's in pain, I want to know to a certain degree that it's in pain.
• 26:37
  Speaker 2: I didn't I don't mean that in the sense of like, don't let me sleep and I'm just going to, like, you know, grin and bear it, but I want to know when there's pain.
• 26:44
  Speaker 2: So I know what I can and can't do.
• 26:46
  Speaker 2: Right, if I'm sitting here right now and I'm in pain, which I'm not, but if I were my body's telling me not to do this?
• 26:53
  Speaker 1: Yeah, it's a signal.
• 26:55
  Speaker 2: So I didn't want to turn off those signals.
• 26:57
  Speaker 2: So I was just like nah, we're done with all this.
• 26:59
  Speaker 1: Okay, so love ginger, let's talk about magnesium.
• 27:02
  Speaker 1: I feel like it's pretty trendy right now.
• 27:06
  Speaker 2: I'm seeing it's trendy in the sense of there's a lot of people who just have started taking it right, but magnesium is one of one of the electrolytes that you do need in your body, so, and most people are lacking tremendously in that category.
• 27:24
  Speaker 1: The only I've heard.
• 27:25
  Speaker 1: A lot of people are lacking a lot is vitamin D and magnesium.
• 27:27
  Speaker 2: Well, yeah, because everybody's scared of the sun.
• 27:29
  Speaker 1: Yeah.
• 27:30
  Speaker 2: Everyone's scared of the sun.
• 27:31
  Speaker 1: Right who isn't right.
• 27:32
  Speaker 1: Oh yeah, so magnesium benefits.
• 27:35
  Speaker 2: So I take it every single night.
• 27:36
  Speaker 2: I have two companies Again.
• 27:39
  Speaker 2: This is just what I use there are plenty of great companies out there.
• 27:42
  Speaker 2: Empirica is one of them.
• 27:43
  Speaker 2: That is powdered, so it's a tiny little scooper.
• 27:47
  Speaker 2: If you've ever taken creatine which another supplement everyone should be taking but you just scoop it into some water.
• 27:53
  Speaker 2: It tastes like berry and wild berries.
• 27:56
  Speaker 2: Drink it real quick.
• 27:58
  Speaker 2: Another one is biooptimizers has a good one that's in capsules, so I just started tinkering with that.
• 28:04
  Speaker 2: I don't see a difference in either of them.
• 28:06
  Speaker 2: I sleep just as great with it.
• 28:07
  Speaker 2: I feel just as great with both of them.
• 28:09
  Speaker 2: But I wanted to have an option that was easier to travel with, particularly for my athletes.
• 28:14
  Speaker 2: I don't travel as much as they do, but it's harder to just bring a scoop, mix it with water if you're at a hotel or whatever.
• 28:19
  Speaker 2: So I wanted there to be another option.
• 28:21
  Speaker 2: So those are the two I've tinkered with that I really like.
• 28:25
  Speaker 1: Also more likely to get stopped by TSA or something.
• 28:28
  Speaker 1: What's this powder?
• 28:29
  Speaker 2: Yeah, I mean because it's a jar about yay big with a twistable cap and all of a sudden you open it and there's all this powder in there.
• 28:35
  Speaker 1: Yeah, like you can't test that.
• 28:36
  Speaker 2: Yeah, it's easier to travel with the capsule.
• 28:38
  Speaker 1: Makes total sense.
• 28:38
  Speaker 2: So Interesting, so sleeping a huge benefit would make me huge with sleep, huge with recovery, muscle aches, things like that.
• 28:47
  Speaker 2: And again, all of this is just test it yourself, see how you feel, if you react to it and how you respond to it.
• 28:54
  Speaker 1: I feel like, with that being said, personally, I've responded.
• 28:57
  Speaker 1: I seem to respond really well to creatine creatine carbohydrate so do I.
• 29:02
  Speaker 1: The way protein isolate, I feel better than just standard way and then branched in amino acids usually they're infused with the way protein isolate.
• 29:11
  Speaker 2: What kind of protein do you take Like company?
• 29:14
  Speaker 1: Whatever's on sale.
• 29:16
  Speaker 2: Check your ingredients.
• 29:18
  Speaker 1: No, I do so.
• 29:18
  Speaker 1: Okay, good, no, I checked.
• 29:20
  Speaker 1: I do check that.
• 29:20
  Speaker 1: I try to get a lit like the bare bones as possible.
• 29:23
  Speaker 1: I do like it when the BCAs are included, because BCAs taste so bad and I don't want to get another powder.
• 29:28
  Speaker 1: So I get that Makes sense.
• 29:28
  Speaker 1: It's just another step.
• 29:29
  Speaker 1: I'm like you know I gotta get going.
• 29:31
  Speaker 1: And then beta-alani.
• 29:33
  Speaker 1: Okay, I'm seeing to respond well to that too.
• 29:36
  Speaker 2: Okay.
• 29:37
  Speaker 1: So I usually combat, I'll stack those, like if I'm in like a building phase or a strength phase I'm trying to get into, and I'll take a drug holiday usually and then I'll get back into it like maybe a month after that.
• 29:46
  Speaker 1: Yeah, but that's good.
• 29:48
  Speaker 1: But anyway, creatine, manco-hydrate there's a ton of research about.
• 29:52
  Speaker 2: Everyone should be taking it, women included, that's crazy.
• 29:54
  Speaker 2: Women are scared of it because they feel like it's a manly supplement like oh, I've got a reason about pregnancy and pregnant helps with the I take five grams, let's say, every time I work out, for sure, but even some days if I'm just like, hey, I am on the go and I need like this morning I needed a protein shake, just wanted to take it to go.
• 30:13
  Speaker 2: That happened to be my breakfast today.
• 30:14
  Speaker 2: I still took it.
• 30:15
  Speaker 2: Yeah, like it's great.
• 30:17
  Speaker 1: It's crazy.
• 30:18
  Speaker 2: I feel so much better when I take it.
• 30:19
  Speaker 1: Definitely everybody do your own due diligence, but there's definitely a lot of ton of studies and research to support the benefits of creatine with a very, very, very low risk of like if you take too much or not.
• 30:30
  Speaker 1: There's like no risk of one of them reading.
• 30:32
  Speaker 2: Right.
• 30:32
  Speaker 2: Well, and let's emphasize that right, do your due diligence and research everything.
• 30:36
  Speaker 2: This is not a Kyle and I saying everyone has to take magnesium.
• 30:39
  Speaker 2: They have to take BCATP.
• 30:41
  Speaker 2: They have to take everything we're talking about.
• 30:42
  Speaker 2: This is what works for me, and this is what works for him, but just giving you guys some insights.
• 30:47
  Speaker 1: Totally, thanks for clarifying that, for sure.
• 30:50
  Speaker 1: Well, that's cool.
• 30:50
  Speaker 1: And then, okay, so magnesium, creatine, ginger, turmeric with black pepper, omegas what about vitamin D?
• 31:00
  Speaker 2: Vitamin D, I mean ideally go get it from the sun, right, but that's the same thing with all supplements.
• 31:04
  Speaker 2: Ideally get it from food, if you can.
• 31:06
  Speaker 1: Natural sources.
• 31:08
  Speaker 2: Especially if you can get sun.
• 31:09
  Speaker 2: Now here's the deal we start going back and forth with the concept of skin cancer.
• 31:15
  Speaker 2: How long to be in the sun?
• 31:16
  Speaker 2: How close are you to the equator versus not?
• 31:18
  Speaker 2: Clearly, you're not getting vitamin D, you're saying the town general.
• 31:20
  Speaker 2: Yeah, all of it.
• 31:21
  Speaker 2: Again, that concept of bio-individuality keeps coming back.
• 31:25
  Speaker 2: Everybody's so different.
• 31:26
  Speaker 2: If you live up north.
• 31:29
  Speaker 1: Yeah, if you live up north.
• 31:31
  Speaker 2: I mean even just down to like my sister and my daughter are super fair skinned, they're in the sun for a few minutes and they're turning red super quick.
• 31:38
  Speaker 2: I could be out there for a few hours.
• 31:40
  Speaker 2: I mean I'll eventually start to burn, but it takes a while.
• 31:45
  Speaker 2: So, everyone's a little bit different.
• 31:46
  Speaker 2: So ideally you're getting it from the sun in moderation, being smart, right Again, super bio-individual there.
• 31:53
  Speaker 2: But if you need it, especially for people like if you live up north, a snowy climate, a cold climate you can absolutely supplement and get that in because you need it.
• 32:03
  Speaker 1: Powder drops like for vitamin D.
• 32:05
  Speaker 2: I think everyone's different.
• 32:06
  Speaker 2: I have experimented with drops.
• 32:10
  Speaker 2: I don't supplement myself with it because we live in Florida and we're blessed to have the sun, so I haven't had deficiencies with it, maybe when I was a kid, but I wouldn't know that now just because I grew up in the Chicago suburbs.
• 32:23
  Speaker 2: But the one that I have experimented with was in drops so and didn't have issues with that.
• 32:29
  Speaker 2: So I think that is, yet again, just tinker with it yourself.
• 32:32
  Speaker 1: What works better, what doesn't how you feel Right For sleep.
• 32:36
  Speaker 1: What bio-hacking stuff really helps to improve quality sleep.
• 32:41
  Speaker 2: We love bio-hacking, so blue light blockers are great.
• 32:45
  Speaker 2: That keeps all of these lights that we have created as humans.
• 32:49
  Speaker 2: Right?
• 32:49
  Speaker 2: We weren't supposed to see lights other than the moon and the stars after the sunset.
• 32:54
  Speaker 2: That's there, just weren't lights, right.
• 32:56
  Speaker 1: We haven't evolved yet to that point.
• 32:58
  Speaker 2: So if you're sitting there on your phone or if we were sitting in here right now, you can't tell sitting here.
• 33:02
  Speaker 2: If it's morning, noon, evening, like we have no idea, it could be three o'clock in the morning.
• 33:07
  Speaker 1: That's why Vegas is so successful.
• 33:09
  Speaker 2: Exactly, I heard they pumped pure oxygen.
• 33:12
  Speaker 1: Pure oxygen.
• 33:12
  Speaker 1: There's no clock.
• 33:13
  Speaker 1: Have you ever go to Vegas If you've ever been to there's no clocks.
• 33:15
  Speaker 1: There's no clocks anywhere.
• 33:16
  Speaker 1: They pump pure oxygen throughout some of the AC events, and then there's no windows, so you have no idea what time it is Exactly, and they feed you free drinks, right?
• 33:24
  Speaker 1: You know what you can't buy they're on it.
• 33:27
  Speaker 2: I mean, they know what they're doing, sure, but yeah, so blue light blockers are huge.
• 33:31
  Speaker 2: A lot of things right?
• 33:33
  Speaker 2: 80, 20 again that concept.
• 33:35
  Speaker 2: I catch myself on my phone all the time, late at night.
• 33:38
  Speaker 2: But if you can avoid staring at your phone, you know all those things like if the people who are scrolling on Instagram right before bed, it's probably not gonna help you, right?
• 33:46
  Speaker 2: I'm notorious for doing it too, but my sleep proves that I'm okay, so it's what works for you.
• 33:52
  Speaker 2: Majority of people shouldn't be on their phones and scrolling.
• 33:55
  Speaker 2: Again, magnesium Magnesium is great.
• 33:58
  Speaker 2: You take it about 30 minutes before you're going to bed.
• 34:00
  Speaker 2: That can help with sleep and recovery Really, as it pertains to muscle and recovery too.
• 34:05
  Speaker 2: So that's really good Food.
• 34:08
  Speaker 2: Stop eating food about two hours before you're gonna go to bed, so your body has time to digest.
• 34:14
  Speaker 2: If you're eating and going right to bed, you're not giving your body the time that it needs and a lot of people will start seeing that their sleep quality is down.
• 34:23
  Speaker 1: Interesting how so I feel like I catch myself doing that.
• 34:26
  Speaker 2: Yeah, so as the second you put food into your mouth, your stomach starts working right.
• 34:31
  Speaker 2: Everything starts working through your digestive tract.
• 34:34
  Speaker 2: So if you are trying to get into a parasympathetic state, which means you're trying to calm yourself down, right.
• 34:41
  Speaker 2: Because that's what you're doing to go to bed.
• 34:43
  Speaker 2: You are now amplifying that and you're going into sympathetic state and your body is starting to get to work right.
• 34:51
  Speaker 2: So ideally, what you wanna do in a perfect world is eat dinner at, let's say, 6.30, seven o'clock, maybe walk around, play with your kids before they go to bed whatever, get moving so that your digestion gets going right, and then allow yourself to simmer off, calm down at night.
• 35:08
  Speaker 2: If you are gonna do something like a hot tea or just sip on some electrolytes, something simple that it's not gonna get you all wired up A huge digestive moment yeah.
• 35:19
  Speaker 2: Yeah, and then simmer down into sleep.
• 35:21
  Speaker 2: So within that two hour window, that's also where you're trying to stay away from all of the TV.
• 35:27
  Speaker 2: If you can, the blue light, if you can, and if you're going to watch it, blue light blockers on.
• 35:32
  Speaker 2: Again, catch myself all the time I don't have my glasses on, right.
• 35:37
  Speaker 1: Say blue light blockers.
• 35:38
  Speaker 1: There's glasses, they have special glasses.
• 35:40
  Speaker 2: Yeah, I mean, you can get them anywhere Amazon, if you want really quality ones.
• 35:44
  Speaker 2: There's a couple of companies like Bond Charge is really good.
• 35:46
  Speaker 2: That's where I have mine from.
• 35:48
  Speaker 2: But I mean, for the most part, majority are good.
• 35:51
  Speaker 2: There's a few that you know.
• 35:52
  Speaker 2: They sell them so cheap that you know that they're just not good quality.
• 35:56
  Speaker 2: That's like anything If you can find a T-shirt for $4, it's probably gonna shrink on you the first time you throw it into the dryer.
• 36:02
  Speaker 2: Same concept, right, like find something that's decent.
• 36:05
  Speaker 2: Again, my favorite, bond Charge.
• 36:07
  Speaker 2: And yeah, they're great because it keeps that blue light, which is the light that our bodies don't want.
• 36:15
  Speaker 2: Once the sun goes down, it messes with your circadian rhythm and all of that for your sleep, so it keeps it at bay in a way, so your eyes aren't seeing that and keeping you up so blue light.
• 36:25
  Speaker 1: Don't eat within an hour and a half, two hours before you go to bed like a heavy meal.
• 36:28
  Speaker 1: Correct, because that kicks in the sympathetic response.
• 36:31
  Speaker 1: Block blue light and don't scroll as much.
• 36:33
  Speaker 1: And then magnesium supplementation.
• 36:36
  Speaker 2: Yeah, about 30 minutes before you go to sleep.
• 36:38
  Speaker 1: And then routine is something else.
• 36:40
  Speaker 1: I've heard a lot of like your body expects.
• 36:44
  Speaker 1: That's like bedtime.
• 36:45
  Speaker 1: It's bedtime like a routine.
• 36:46
  Speaker 1: Well, and start following primitively.
• 36:48
  Speaker 2: Right, and we want.
• 36:50
  Speaker 2: We talked all about that.
• 36:50
  Speaker 2: If you guys want to go back to the first podcast, if you haven't seen that, with us too, of Nutrition and all things ancestral and again primitive.
• 36:57
  Speaker 1: Yeah of.
• 36:58
  Speaker 2: We were meant to wake up when the sun rises, maybe just before you work, because that's when you had the light.
• 37:04
  Speaker 2: You could go and hunt, gather, do whatever you needed to do, and then, as the sun started to set, you were getting into a safe space Because you wanted to get away from any kind of animals, predators, whatever, like we're speaking very primitively yeah but that's, as humans, how we were still meant to be.
• 37:18
  Speaker 2: We were still supposed to sleep on that cycle.
• 37:21
  Speaker 1: Still have those instinctual habits.
• 37:23
  Speaker 1: So the With the sympathetic and parasympathetic, the autonomic nervous system responses right, it takes from.
• 37:31
  Speaker 1: It makes total sense because it takes a little while for all that, the, the neural activation, to shift away from sympathetic and then back into a parasympathetic right.
• 37:40
  Speaker 1: So that shifting time yeah is like a couple, like an hour at least.
• 37:45
  Speaker 2: Oh, another really good one that I tell everybody cut your caffeine by.
• 37:47
  Speaker 2: I mean 2 pm Is even pushing it.
• 37:49
  Speaker 1: Mm-hmm.
• 37:50
  Speaker 2: Noon one.
• 37:51
  Speaker 2: You know, have your caffeine in the morning if that's what you're gonna do and get going so with that.
• 37:56
  Speaker 2: I have a lot of people right.
• 37:58
  Speaker 2: They work out in the afternoon, so they want to take pre-workout at four or five o'clock before their 5 30 workout.
• 38:03
  Speaker 2: Yeah you're just adding into that.
• 38:05
  Speaker 2: So that's where it's like again, what works for you, because if you have the caffeine at 4 30, but you get such a good workout in, they are able to burn it and you're sleeping great.
• 38:14
  Speaker 2: That works for you.
• 38:15
  Speaker 2: You know, for me it would never work my sleep I follow all my whooped out of, so I can see it it's.
• 38:20
  Speaker 2: I'm so in tune with it after wearing this thing for several years, yeah, that the few times I've done evening workouts and I do drink a Celsius or have pre-workout or whatever before, it is compromising my sleep, because that's the only difference between the day prior.
• 38:35
  Speaker 1: Yeah, so I've uh something to consider.
• 38:37
  Speaker 1: I've, I don't take pre-workout anymore.
• 38:39
  Speaker 1: I feel like I, I'm like man, it's just a crap.
• 38:43
  Speaker 1: Ton of caffeine.
• 38:43
  Speaker 1: Yeah, I'm like, oh, I feel amp the great for sure.
• 38:45
  Speaker 1: And I was like wait a second, what's?
• 38:47
  Speaker 1: It's just literally caffeine, like yeah, I'm like man.
• 38:50
  Speaker 1: I've got the creatine, I can just take that by itself.
• 38:52
  Speaker 1: Beta alanine I'll take that by, so to get tingly right.
• 38:55
  Speaker 1: But I'm like if I can break this cycle and set other things up for success so that when I do get to my workout, which is usually afternoon, I'm not just like tired and wiped out, sure, then I don't need the caffeine to boost me up for a good workout.
• 39:06
  Speaker 1: It's just a matter of breaking a cycle at the beginning.
• 39:08
  Speaker 1: But anyway, I just didn't like it.
• 39:09
  Speaker 1: I was like man, I don't feel right, yeah, I don't again.
• 39:12
  Speaker 2: That's you recognizing it, so that's yeah right, but anyway.
• 39:15
  Speaker 1: so I thought that was huge for me.
• 39:17
  Speaker 1: So more about biohacking.
• 39:19
  Speaker 1: Then the definition that I saw recently you could you tell me you're what you've seen?
• 39:24
  Speaker 1: It's the dissemination of applied physiology, exercise, nutrition and lifestyle change to improve your health and overall well-being, right?
• 39:31
  Speaker 2: So what do we sum that up as something extra that's going to help you progress in life.
• 39:36
  Speaker 1: Amplify facilitate the things that are gonna make it better.
• 39:39
  Speaker 1: Yeah, the add-ons.
• 39:40
  Speaker 1: So With anxiety.
• 39:44
  Speaker 1: Right, we have magnesium good for sleep, also helps with anxiety.
• 39:47
  Speaker 1: And then selenium and soil and plants.
• 39:50
  Speaker 1: I've heard that that's been a big Like to have natural sources right, like where's your produce coming from?
• 39:57
  Speaker 1: And then soil that has a lot of those nutrients already in it.
• 40:00
  Speaker 1: Yeah, amplify the benefits Nutritionally that come from those produce.
• 40:04
  Speaker 2: Yeah, yeah, I would say honestly that isn't even so much biohacking, as much as it is Just nutrition based of sourcing, for, if we're talking about plants and for food, right vegetation, all of that of just finding good sources.
• 40:17
  Speaker 2: But yeah, absolutely that you know, use it again if it works for you.
• 40:22
  Speaker 2: It works for you, right?
• 40:23
  Speaker 2: Because I even have clients who are completely animal-based or carnivore, that they're not Using plants, and they feel great and their blood work looks good.
• 40:30
  Speaker 2: So if it looks good, keep it going with it.
• 40:33
  Speaker 1: We're on the right track, yeah.
• 40:34
  Speaker 1: When what other biohacking stuff that comes to mind?
• 40:36
  Speaker 1: So we have oh.
• 40:38
  Speaker 2: Anyone who knows me knows sauna and cold plunge.
• 40:40
  Speaker 2: Yeah we love contrast therapy, it's so contrast.
• 40:42
  Speaker 2: It's so good and you can use them solo.
• 40:46
  Speaker 1: How come?
• 40:46
  Speaker 1: Why?
• 40:47
  Speaker 1: Why the contrast?
• 40:47
  Speaker 2: so many benefits.
• 40:48
  Speaker 2: Cold punch and son are both great, if what is his name has a ton of good information Huberman lab Yep, you follow him.
• 40:58
  Speaker 2: Yeah, okay, so him and Joe Rogan.
• 41:01
  Speaker 2: As much as I don't like the fact that Joe Rogan is getting an unhealthy fitness and like all of that, he has a lot of great people that come in speaking on all of these fields right.
• 41:10
  Speaker 2: Yeah, cold punch themselves have a good Instagram and a lot of the other brands that are using them or creating tubs, right, they put a lot of information out there.
• 41:20
  Speaker 2: But what it does for anxiety, depression, you know you have to center yourself.
• 41:26
  Speaker 2: When you're in that kind of cold, cold, cold or hot, hot, hot, you have to go to a special place to be able to, you know, stay in it manage it yeah right as opposed to on average.
• 41:35
  Speaker 2: if you were to, just you know, get into the cold punch really quick and you don't calm your mind, you're just want it, you're just gonna want to get out.
• 41:42
  Speaker 2: Yeah, because you're panic.
• 41:43
  Speaker 2: Yeah, again, you're spiking that sympathetic state if you can get yourself calm While you're in those, just that, yeah yeah imagine what you can do when you're having a panic attack.
• 41:54
  Speaker 2: Yeah when your workouts really hard, when you're an athlete in its buzzer beater shot, or You're coming up the 18th fairway and you know you're only a head-by-one stroke and you have to make par here You're gonna lose right.
• 42:06
  Speaker 1: All of those things that benefit Anyone from any realm of said moms and dads that are battling some stress and anxiety with family life for sure, financial stuff, that's going on for sure.
• 42:16
  Speaker 1: I really all the way, yeah, I mean, and then it's sense.
• 42:19
  Speaker 2: And then you even get things like if you start looking at it, how cold Activates the brown fat for weight loss?
• 42:27
  Speaker 2: Or if you allow the cold water to hit your vagus nerve, what that does to you know your nervous there's some headache yeah.
• 42:35
  Speaker 2: Yeah, so that's on the cold side.
• 42:37
  Speaker 2: On the hot side, you're talking about sweating out toxins, heat exposure, one.
• 42:42
  Speaker 2: It just feels good.
• 42:43
  Speaker 2: Yeah, like it does.
• 42:44
  Speaker 2: Right, it's the same thing.
• 42:45
  Speaker 2: People want to take a nice warm, hot shower.
• 42:47
  Speaker 2: So the jacuzzi.
• 42:48
  Speaker 2: Yeah and in that way it's the same as if I tell somebody go meditate, like, just go think through things, like you just feel good and calm and nice.
• 42:56
  Speaker 2: So now, if you're going back and forth between those two, what is that doing for you overall?
• 43:01
  Speaker 2: You're getting all of the benefits of it.
• 43:04
  Speaker 1: So I know that there's there's a lot of.
• 43:05
  Speaker 1: I mean, there's some good benefits that have been found for cold plunge, for sure, and also a lot of controversy over, like, finding some things with ice and cold plunge.
• 43:15
  Speaker 1: It's like the validity behind it and some of the research is not so super supportive as like it doesn't do what it's actually Proported to do.
• 43:21
  Speaker 1: There's a lot of controversy and questions around that.
• 43:23
  Speaker 1: But like when I did a cold plunge, like when I was in college, after two days football and stuff, I felt like a million bucks afterwards.
• 43:30
  Speaker 2: I can't recover you wise, right?
• 43:31
  Speaker 2: Yeah, like for me.
• 43:32
  Speaker 2: I could put ice on my hip, okay, but prior to surgery I would get in there.
• 43:37
  Speaker 2: It'd be 48 degrees.
• 43:39
  Speaker 2: I'd put my arms up on the side of the tub because if you hit that Vegas nerve, you're not staying in there very long, right?
• 43:43
  Speaker 2: If you sink down in the waters to your chin.
• 43:46
  Speaker 2: Yeah you're in there two, three minutes because you just can't.
• 43:49
  Speaker 2: Your core is, for it's frozen.
• 43:51
  Speaker 2: So I could get in there, arms on the side of the tub, water about sternum high and I could sit there for 25 minutes.
• 43:57
  Speaker 2: That was the best way that I could ice my hip, so it just felt better because it covers everywhere.
• 44:03
  Speaker 2: The water is touching you everywhere, right, right.
• 44:05
  Speaker 2: So even for me, thinking beyond just stress and all of those things and you know any kind of weight loss modality or whatever but simply that that was a tool for me that I could submerge that entire area that was inflamed from having, you know, issues and tears and whatever yeah so even thinking from that side of it, yeah, totally now, post-surgery, now that the incisions are healed, getting in there to again Just keep icing it, keep the inflammation down.
• 44:31
  Speaker 1: Yeah, yeah, yeah, but there wasn't to say was is like I.
• 44:33
  Speaker 1: From my understanding, there seems to be a like an endocrine Hormone response and a neurological response with that extreme temperature change.
• 44:42
  Speaker 1: Sure, that can lead to like better efficiency, recovery and stuff, hundred percent, and I love that of like if you you have to get into a state of mind in order to manage that for three minutes to 10 to 15 minutes.
• 44:53
  Speaker 1: Yeah, so for a mental health standpoint for it was like you know you're gonna, you're gonna you have to get in a mental state, just sustain that and manage that, which means that when things come up later You're gonna handle it better, usually sure, or at least set it for success.
• 45:05
  Speaker 1: And also there's a confidence component to I was like.
• 45:08
  Speaker 1: I'm able to tackle that, then I can do other things everything's easy.
• 45:10
  Speaker 1: Yeah, it makes sense and it works.
• 45:14
  Speaker 2: I tell everybody if you're going to do it, if it's possible to have a heart rate monitor on and try to act Actively.
• 45:20
  Speaker 2: Bring your heart rate down, slow your breathing.
• 45:22
  Speaker 2: I make a game out of it.
• 45:23
  Speaker 2: I set my phone up because I'll set my whoops so I can see my heart rate and I get in and that initial cold.
• 45:28
  Speaker 2: It's like, hey, heart rate spikes 140.
• 45:30
  Speaker 2: Yeah right.
• 45:31
  Speaker 2: So now I'm sitting there, I'm calming my breathing and I've gotten it down to like I think 48 is my lowest sitting in the whole plunge, but usually somewhere in like the mid 50s is where I can get to.
• 45:42
  Speaker 1: Still, really still impressive.
• 45:43
  Speaker 2: Yeah, all I do.
• 45:44
  Speaker 2: I'm like you were in here until you can get it all the way down into the 50s.
• 45:47
  Speaker 2: Yeah, whatever that looks like.
• 45:49
  Speaker 1: Yeah right.
• 45:49
  Speaker 2: So then it's the mental game of I don't want to necessarily be in here forever.
• 45:55
  Speaker 2: You know, so start playing the game.
• 45:57
  Speaker 2: Then all the sudden, prior to surgery, because now I've lost my tolerance after not being able to get in with you know, my incisions being open.
• 46:04
  Speaker 2: So now I'm at like seven to ten minutes is, you know, pretty harsh for me at this very moment, but before I craved it yeah, I craved getting in there.
• 46:13
  Speaker 2: I felt so much better, my energy was better, I'd sleep better, all of it.
• 46:18
  Speaker 2: And again, that's just experience, experiencing for myself that, okay, yesterday I cold punch and I felt amazing.
• 46:25
  Speaker 2: I eat fairly similar most days, do the same things.
• 46:29
  Speaker 2: I have my routine, you know drop my daughter off a workout, whatever, and then the next day I didn't cold plunge and I noticed, and it made a difference, whether it was my hip felt way more sore than it normally did and I was more inflamed, or lack of mobility, or Just down to energy.
• 46:46
  Speaker 2: Wise, you know, I noticed a complete spike in energy when I would do it for sure thing.
• 46:52
  Speaker 1: And then so the contrast with you, huge, huge, your advocate for that.
• 46:57
  Speaker 2: Yeah, for sure.
• 46:59
  Speaker 1: Going back and forth.
• 47:00
  Speaker 2: Red light therapy is great for a lot of things.
• 47:02
  Speaker 2: Red light therapy is great for your skin whether you have any kind of blemishes, psoriasis, things like that.
• 47:10
  Speaker 2: It's been proven to help.
• 47:11
  Speaker 2: Again, this is not getting to the root cause of the issue.
• 47:14
  Speaker 2: You have something going on if you know you have any pathology like that of the skin right.
• 47:21
  Speaker 2: Right.
• 47:21
  Speaker 2: So it's just again.
• 47:23
  Speaker 2: These are all additives for helping Like for me.
• 47:26
  Speaker 2: I use it on my scars.
• 47:28
  Speaker 2: It helps the scars.
• 47:30
  Speaker 2: I used it after my C section on that scar.
• 47:34
  Speaker 2: The line is practically gone.
• 47:36
  Speaker 2: You can barely see it now.
• 47:37
  Speaker 2: I've been using it.
• 47:38
  Speaker 2: I had an arthroscopic surgery, so three little dots on the side of my hip, using it on there to make sure the coloring, you know, Is that at minimal in the future of breaking that up it's.
• 47:49
  Speaker 2: It's good for sleep too.
• 47:50
  Speaker 2: That's another good one for sleep.
• 47:51
  Speaker 2: You can, because it's red light, it's not blue light.
• 47:54
  Speaker 2: So the blue light is what bothers your circadian rhythm.
• 47:56
  Speaker 2: Red light actually helps.
• 47:58
  Speaker 2: So you can use that just like on your face.
• 48:01
  Speaker 2: Ten minutes go to sleep I have done that a lot, you know and then things just down to Helps again, get into that sympathetic state or, I'm sorry, parasympathetic state Of calming, that nurturing kind of feeling.
• 48:16
  Speaker 2: Call like just the overall calmness of bringing you down.
• 48:19
  Speaker 2: So what I like to do is actually pair that again.
• 48:22
  Speaker 2: This isn't available to everybody easily.
• 48:24
  Speaker 2: I recognize that these are just things that take.
• 48:27
  Speaker 2: Take what you can.
• 48:28
  Speaker 2: But a sauna I have a sauna at home and I use the red light while I'm in the sauna, so I'm doing both.
• 48:34
  Speaker 1: Interesting.
• 48:35
  Speaker 1: Yeah, that's really cool.
• 48:36
  Speaker 2: And so that I feel great.
• 48:37
  Speaker 2: You know, somebody else may hate sauna and they may hate the heat exposure, you know.
• 48:43
  Speaker 2: So find what works for you you know, but it's really really good skin mitochondria.
• 48:49
  Speaker 2: you know the reason it helps to sleep, very similar to the magnesium.
• 48:52
  Speaker 2: It's helping with muscle recovery, you know, especially if you have a really quality red light and I know we talk about that all the time quality, quality, quality.
• 49:00
  Speaker 2: But it's true, like if you just go get some knockoff brand it's not going to do anything.
• 49:03
  Speaker 2: So getting a quality red light, what it can do, and getting down to you know the cellular level, I was going to say.
• 49:10
  Speaker 1: So think what you said before mitochondria.
• 49:13
  Speaker 1: So the red light therapy helps to stimulate mitochondria activity.
• 49:17
  Speaker 2: For recovery and recovery and all of it.
• 49:19
  Speaker 2: Yeah, absolutely.
• 49:21
  Speaker 1: That's cool.
• 49:21
  Speaker 1: And then cupping.
• 49:23
  Speaker 1: You're a fan of cupping.
• 49:24
  Speaker 2: I love cupping and then dry marks right now.
• 49:27
  Speaker 1: Yeah, and then dry needling first time today is what you had done First time today.
• 49:30
  Speaker 2: Thanks, jess.
• 49:30
  Speaker 2: That was an experience, so I'll let you speak on those two, because I know you use both.
• 49:36
  Speaker 2: I love cupping, I've cupped myself.
• 49:38
  Speaker 2: For years I've used it.
• 49:40
  Speaker 2: So you're the doctor.
• 49:43
  Speaker 2: I love to hear your side of it.
• 49:44
  Speaker 1: It's like it's just an avenue to mobilize soft tissue.
• 49:48
  Speaker 1: I'm a huge fan of cupping, more so than grassed in or scraping.
• 49:52
  Speaker 1: Or I asked him like an instrument instrument assisted soft tissue mobilization.
• 49:56
  Speaker 1: It was like scraping.
• 49:57
  Speaker 2: Yeah.
• 49:58
  Speaker 1: The reason is because I'm like man if you have a lit up area, crushing and scraping something that's maybe already lit up for the benefit of trying to gain range of motion or tissue pliability.
• 50:06
  Speaker 1: Man I'm like, is the risk benefit ratio there Right?
• 50:09
  Speaker 1: Sure, cupping at least the lifts and separates the tissue Breaks up the fashion.
• 50:13
  Speaker 1: It helps to break up the adhesions and musculoskeletal skin adhesions, maybe limiting fiber gliding and tissue pliability.
• 50:20
  Speaker 1: Yeah, and if it's just like limiting soft tissue restrictions.
• 50:24
  Speaker 1: Yeah, so it helps to realign fibers with their finding and it breaks up adhesions, and then it helps to deliver blood flow because it breaks up capillaries, yeah, and then it just helps with tissue pliability, right.
• 50:34
  Speaker 2: Sure.
• 50:35
  Speaker 1: So all those benefits, it seems to be the biggest benefit for cupping and then that's what you get, like the bruising and stuff.
• 50:40
  Speaker 1: Yeah.
• 50:40
  Speaker 1: So, they're like little hematomas.
• 50:41
  Speaker 1: Yeah, something we've got into is like, instead of putting cups on and like leaving 15 of them on one area, we'll just use one and we'll drag it with lotion over like a functional line.
• 50:50
  Speaker 1: It's good.
• 50:51
  Speaker 1: It's.
• 50:51
  Speaker 1: It sucks Like if you're in a lit up area, but it feels good.
• 50:55
  Speaker 2: at the same time, it hurts so good.
• 50:57
  Speaker 1: Yeah, and then afterwards it usually feels better, right, yeah, it's just pain with the purpose temporarily and it looks a lot worse than actually what it feels like Afterwards.
• 51:03
  Speaker 1: We're.
• 51:04
  Speaker 1: Plenty of people come back and like, yeah, I took my shirt off and you cut my shoulder.
• 51:07
  Speaker 1: My wife like freaked out, like what the heck have covered it bruises and stuff.
• 51:11
  Speaker 1: It's like, well, it doesn't even hurt that a touch.
• 51:13
  Speaker 1: It feels actually, it feels looser, right, well, yeah, cause it's not actual bruising.
• 51:17
  Speaker 2: A lot of people think it's like you, just like beat up on somebody and the tissue's been damaged.
• 51:22
  Speaker 2: You're bringing those yeah, you're bringing the toxins out of where that fascia has been holding onto it for so long.
• 51:27
  Speaker 1: Right and then, and so it's just a way to an avenue to break up, to mobilize soft tissue Absolutely.
• 51:33
  Speaker 1: And then dry kneeling is a little bit different.
• 51:34
  Speaker 1: You can brutal brutal.
• 51:37
  Speaker 1: I can scream that into this mic.
• 51:39
  Speaker 1: It just depends on where you get it, and then, like the, reminder that I just had surgery, so I'm very sensitive.
• 51:44
  Speaker 2: All my muscles are tight, everything's, tight, everything's super, that's to be my first experience today.
• 51:48
  Speaker 1: Yeah, that's what I was sweating.
• 51:50
  Speaker 1: I was sweating.
• 51:51
  Speaker 1: Yeah, I believe it.
• 51:52
  Speaker 2: I had a visceral reaction to it, for sure, I mean it was intense.
• 51:56
  Speaker 1: This is the least, but yeah, but I mean talk about wonders.
• 51:59
  Speaker 1: Immediately.
• 52:01
  Speaker 1: How?
• 52:01
  Speaker 1: So what do you mean?
• 52:02
  Speaker 1: Did you feel loose the tightness?
• 52:03
  Speaker 2: I was feeling just like.
• 52:05
  Speaker 2: It felt like it was gone.
• 52:06
  Speaker 2: The workouts that I had been doing in PT last week is compared to today.
• 52:11
  Speaker 2: I was able to drive my knee up to 90 degrees without even an issue, so better range of motion.
• 52:16
  Speaker 1: It feels less, less stiff.
• 52:17
  Speaker 2: Yeah, I mean my PT even told me she's like, listen, like it's going to feel, you know, pretty sore, like you worked that muscle solely for an hour and it does feel like that right now my quad is is already feeling it and usually soreness.
• 52:30
  Speaker 2: Two hours ago.
• 52:31
  Speaker 1: Dry needling post dry needling soreness is very common, like I feel like you worked out and so if you work out after night you're like to like exercise and stuff like that it can amplify that if you're not used to it.
• 52:39
  Speaker 1: But usually like 24 to 48 hours soreness is a common thing and then up to the third day usually feels a lot better.
• 52:45
  Speaker 1: But anyway, if you've had it done a lot and your, your tissues aren't as vigilant, we call it hyper vigilance.
• 52:50
  Speaker 1: And there's a neural hyper vigilance associated with that too, and you're used to it not going to be a sore, but anyway.
• 52:56
  Speaker 1: So the the mechanisms, it seems like, for dry needling.
• 52:59
  Speaker 1: The research finds that it helps to to break up like trigger points, localized trigger points.
• 53:06
  Speaker 2: Yeah, all my knots are gone.
• 53:07
  Speaker 1: Noted areas that get broken up, so we can purposely find those knots and then put a needle in it and then we can fan and piston around there to break up more tissue and then you can wind it and twist it and that helps to like wrap the tissues around it.
• 53:19
  Speaker 1: There's interesting like ultrasound microscopic imaging of like a thin, tiny little monofilament needle, right, yeah, that anybody.
• 53:27
  Speaker 1: Yeah, tiny, and you put it in there and you, if you twist it like that, the tissues will wrap around it.
• 53:32
  Speaker 1: And there's interesting muscle twitches and the muscle will twitch right If you get like the local twitch response.
• 53:36
  Speaker 1: That's what you're looking for too.
• 53:38
  Speaker 1: But the tissue will wrap around it.
• 53:40
  Speaker 1: If you think like a tiny little needle like that and then when you try to pull it out it sticks, yeah, so it's a weight a little bit for that to release, and then you can pull a needle out.
• 53:47
  Speaker 2: What are your thoughts with adding electric stim to it?
• 53:50
  Speaker 2: Oh, 100%.
• 53:51
  Speaker 1: I'll get that in a sec.
• 53:51
  Speaker 1: So the other, the main other benefits for like knots and trigger points and breaking up and local twitch response you get from the piston.
• 53:58
  Speaker 1: The research finds it helps to lower the acetylcholine uptake in the muscle tissue.
• 54:03
  Speaker 1: That's the neurotransmitter that helps with muscle activation.
• 54:05
  Speaker 1: The other aggressive version of blocking acetylcholine is Botox, so botulinum toxin A is what helps to block acetylcholine, so the muscle becomes flaccid, all right.
• 54:15
  Speaker 1: So what they're finding is dry needling.
• 54:16
  Speaker 1: Put a needle in there.
• 54:17
  Speaker 1: It helps to also re deregulate the acetylcholine in the muscle tissue, in the neurotransmitter.
• 54:23
  Speaker 1: So it helps to get really tense muscles to settle down.
• 54:25
  Speaker 1: Okay, then I also break up the muscle tissue and trigger points.
• 54:28
  Speaker 1: The other interesting thing is it helps it's for a, a chronic degenerative process, change of like, maybe a chronic tennis elbow, lateral apacondylopathy or apacondylitis.
• 54:38
  Speaker 1: If there's a degenerative change that happens in the tendon tissue where it's like a breakdown over time.
• 54:43
  Speaker 1: So if we can stimulate a healing response by putting a needle in it, we can help stimulate fibroblast activity, which is if the cells that help lay down new collagen fibers so it stimulates new fibroblast activity lay down new collagen fibers, help stimulate a healing response and then with the micro trauma that happens with the at the cellular level and also the capillaries.
• 55:04
  Speaker 1: It helps to re stimulate angiogenesis of new capillaries and blood vessels to refill the area.
• 55:10
  Speaker 1: So you have fibroblast activity at lay down new collagen fibers, new capillaries to innovate for blood flow, for like a and that's like for like a long-term chronic breakdown issue of degeneration of like a tissue.
• 55:22
  Speaker 1: So there's a lot of benefits that come with it.
• 55:24
  Speaker 1: It's really interesting.
• 55:24
  Speaker 1: The last thing that helps do is it helps to stimulate and recruit and angiogenesis opioids for pain relief.
• 55:32
  Speaker 1: Yeah those are what helps.
• 55:32
  Speaker 1: So it's like all those things kind of combine is what really.
• 55:35
  Speaker 1: It seems to be the mechanisms for dry needling to help bring a benefit.
• 55:38
  Speaker 1: So we usually with a lot of people right, I need them myself, right, I'll need them myself, and my elbow, my back, like whatever.
• 55:44
  Speaker 1: Sure, I definitely get a good reaction to it.
• 55:47
  Speaker 1: But you gotta be careful and of course that's where, like you know, see a professional, don't go stab yourself.
• 55:53
  Speaker 1: Training and anatomical education to make sure you're hitting the right structures and avoiding dangerous structures is what you want to do and avoid.
• 56:01
  Speaker 1: That's what's important.
• 56:04
  Speaker 1: Go see your PT, go see your guy or girl, and then the goal is not to be super sore Very often when we, you know, insert the needles because we'll got three inch needles with a very, very minute changes in diameter depending on the length of the needle and the tissue you're trying to hit.
• 56:20
  Speaker 1: But three inch needles for stuff like getting the deep glutes and external rotators in the glute.
• 56:25
  Speaker 1: Two inch needles for, like, maybe, the erector group in your low back or QL on your low back, or a psoas, or a three inch needle for your psoas and then the one inch guys for, like, your upper neck and then the tiny little guys for your TMJ to get like an adult pteragoid, your masseter, and then the temporalis muscle and then actual TMJ joint itself, the temporal mandibular joint for your jaw.
• 56:46
  Speaker 1: But anyway, that seems to be a great benefit for the jaw stuff too.
• 56:48
  Speaker 1: But all of that stuff people often don't even feel it when it goes in.
• 56:52
  Speaker 1: It's like how'd that feel?
• 56:54
  Speaker 1: What Is it already in?
• 56:55
  Speaker 1: Like yeah, you actually have three needles in your hip right now Like oh, I didn't even know.
• 56:58
  Speaker 1: And then the stem, the electrical stimulation you can hope alligator clips and then attach electrical stem to it.
• 57:04
  Speaker 1: That helps to amplify all those same changes.
• 57:06
  Speaker 1: It's a biohacking.
• 57:07
  Speaker 2: As opposed to putting, like the pad of the tens.
• 57:11
  Speaker 1: Yeah, like a pad.
• 57:12
  Speaker 1: You find it activates the deep tissues, sure, and there's a deeper neurological response and it helps to amplify those other mechanisms I was talking about with the pseudo-coling and then also fibroblast activity.
• 57:24
  Speaker 1: Very cool.
• 57:25
  Speaker 1: And endogenous opioids.
• 57:26
  Speaker 1: So the stem helps to amplify those changes too, those benefits.
• 57:29
  Speaker 1: Yeah, it's pretty crazy.
• 57:30
  Speaker 1: So like anyway, oftentimes people don't even feel it when it goes in, yeah, and they're like oh, I have five needles in me right now and it's like how's that?
• 57:36
  Speaker 1: One feel, oh, that's a little tight, I feel it twitch and it'll bump, it'll jump and we'll put the stem on.
• 57:40
  Speaker 1: Those guys sit for like five, sometimes 15 minutes depending, and then that's like a dry annealing treatment.
• 57:46
  Speaker 1: We'll do that in conjunction with other manual therapy and the cupping soft tissue before or after.
• 57:51
  Speaker 1: But then the main thing though, if that's where you're at, we have to solidify the changes with corrective exercises 100%.
• 57:59
  Speaker 1: That's what's going to actually like.
• 58:00
  Speaker 1: It's solidify and change the change that you're looking for and then bring the long-term change.
• 58:05
  Speaker 1: So when people like go back to like hey, I'm ready to run, now I feel better.
• 58:08
  Speaker 2: Yeah.
• 58:09
  Speaker 1: We ask our clinicians right and then also for, like post doc, fellowship, training of clinicians, we mentor.
• 58:13
  Speaker 1: How well is the pain not coming back?
• 58:16
  Speaker 2: Yeah.
• 58:16
  Speaker 1: Cause if it is returning, that means you didn't really solve the underlying problem 100%.
• 58:19
  Speaker 2: And that's the root cause with everything right.
• 58:21
  Speaker 2: Root cause with you guys in your PT clinic, root cause with me with nutrition.
• 58:25
  Speaker 1: Anyway, we'll get you in when you're ready and we'll do some, you know, when you're ready to do we film that and put it on the podcast?
• 58:30
  Speaker 1: Oh, totally can, We'll get, we'll document.
• 58:33
  Speaker 2: Well, at least, I'll watch Brianna twitch.
• 58:35
  Speaker 1: Yeah, like, oh gosh, watch her jump.
• 58:37
  Speaker 1: Yeah, ah, that was a hard one.
• 58:39
  Speaker 1: Yeah, we hear that sometimes.
• 58:40
  Speaker 2: I started bloop bridging today and she got like kept coming up the quad and in towards the scar tissue.
• 58:45
  Speaker 2: I was like, yeah, I was sweating, clammy, hands were clammy.
• 58:50
  Speaker 1: Yeah, okay.
• 58:51
  Speaker 1: Well, it's part of the process.
• 58:52
  Speaker 2: I'm fine with that, put me on camera.
• 58:53
  Speaker 2: But if you can.
• 58:54
  Speaker 1: If you can handle that, then you can handle other things too.
• 58:56
  Speaker 2: Yeah, and guess what?
• 58:57
  Speaker 2: Cold plunging made it easier.
• 58:58
  Speaker 1: There you go.
• 58:59
  Speaker 1: I went to my happy place.
• 59:00
  Speaker 2: Yeah, go to your happy place and let's be honest, everything we do like to a certain degree it is biohacking.
• 59:06
  Speaker 2: Do everything you know, all the good stuff for your body, add it.
• 59:09
  Speaker 1: But add what you can.
• 59:10
  Speaker 2: Right, I recognize a lot of the stuff we talked about is expensive today.
• 59:13
  Speaker 2: A lot of the stuff isn't a necessity, it's a help.
• 59:17
  Speaker 2: So do what you can do all the extras.
• 59:19
  Speaker 1: It's worth it.
• 59:19
  Speaker 1: Cool.
• 59:19
  Speaker 1: Well, that's awesome, for sure, we'll get that on.
• 59:22
  Speaker 1: We'll get that on film.
• 59:23
  Speaker 2: That'll be fine.
• 59:24
  Speaker 1: Stay tuned.
• 59:25
  Speaker 2: Bloopers.
• 59:26
  Speaker 1: Well, thanks for coming in again.
• 59:27
  Speaker 1: That was awesome, biohacking stuff and other other cool stuff.
• 59:31
  Speaker 1: We'll get you in again.
• 59:31
  Speaker 1: Thanks for having me Talk about next, maybe like exercise progressions and like your progression your surgery and your recovery and stuff.
• 59:37
  Speaker 1: Yeah, all the virtual fitness.
• 59:39
  Speaker 1: Remind everybody again where, where they can find you, how they can reach out to you if they want some nutrition and health coaching, wellness coaching structures.
• 59:47
  Speaker 2: Yeah, so I'm on Instagram.
• 59:48
  Speaker 2: You guys can get me at coastal breeze wellness.
• 59:50
  Speaker 2: So that's coastal B?
• 59:52
  Speaker 2: R I S, for my name and email is the same coastal breeze wellness at gmailcom.
• 59:58
  Speaker 1: Cool.
• 59:58
  Speaker 1: Well, thanks for coming in.
• 59:59
  Speaker 1: If you all have questions for us, try new link questions, biohacking questions.
• 1:00:02
  Speaker 1: Definitely reach out to us.
• 1:00:03
  Speaker 1: You can find us at athlete restoration co on Instagram or athlete restoration companycom and definitely reach out.
• 1:00:09
  Speaker 1: We love.
• 1:00:09
  Speaker 1: We love to answer questions.
• 1:00:11
  Speaker 2: Thanks for coming in, thanks for having me.
• 1:00:13
  Speaker 1: Appreciate it.
• 1:00:14
  Speaker 2: See you guys.
• 1:00:15
  Speaker 1: Hey, hold up.
• 1:00:15
  Speaker 1: As you know, we're a small local practice and we don't run in the ads or something thing on this podcast, but it would mean the world if you could share, write a post or word of mouth recommendation for somebody just like you that's athletic and active, that wants to live their dynamic lifestyle and pay some good karma and pay it forward to somebody else just like you and, who knows, you could change their world and a 10 second review could be that avenue.