Structural Performance Podcast

In this episode I interview Chris Corrales, founder of MedicinEvolution and Gravity Meridians systems about his recent formation of the Gravity Meridians system of assessment models for bodywork and healing practitioners. Chris is a certified practitioner of Structural Integration, a classically trained Homeopath, and BJJ Practitioner. Join us while we deconstruct the Gravity Meridians system and show its breakthrough to both health practitioners as well as movement professionals. A brief bio: At 21 years old, after growing up with asthma and experiencing little to no help from conventional medicine, and sustaining a number of injuries from training and competing internationally in Brazilian jiu-jitsu, I was introduced to Structural Integration. After only a few sessions, a shoulder injury, remnants of a sprained ankle, chronic low back pain, neck pain, and surprisingly my asthma were all transformed. The results of Structural Integration were dramatically different from other types of bodywork I had experienced, and this time the changes were tangible and lasting. This life altering experience became my focus and passion. In 1996, I completed the Pacific College of Oriental Medicine’s massage certification in San Diego, CA and also became a certified EMT. In 1998 I graduated from the world renown Guild for Structural Integration in Boulder, CO. At the Guild, my studies were highlighted with specialty workshops in energy medicine, the emotional body, and the dramatic effects of subtle spinal interventions. I’ve studied with a number of Dr. Rolf’s original students to hone my skills of touch assessment, intervention, and integration. Jim Price privately mentored me through an entire 10-series which solidified my understanding and feel for the work. I went on to study homeopathy to deepen my knowledge of disease processes and healing. Continuing education has been important to me from the very beginning my most recent studies were with Ron Murray D.O. Resources: Chris Corrales clinic website: http://www.medicinevolution.com Gravity Meridians Facebook Group: https://www.facebook.com/groups/1430044350632959/

In this episode I interview Isaac Osborne, Advanced Practitioner of Structural Integration, LMT, and creator and founder of imaging software Body Align Pro and inventor of the Sqr Shot device holder about his practice and his recent experience as an attendee and exhibitor at the 4th Fascial Research Congress in Reston Virginia. A brief bio: Isaac has 17 years in the chronic pain industry. He began his bodywork training while living on Kauai learning Hawaiian Lomi Lomi, Swedish Massage, Deep Tissue Massage, Shiatsu, Lymph Drainage Massage, American and Russian Sports Massage, Craino-sacral Therapy, Thai Yoga Therapy, and Myofascial Release. For 2 years Isaac was the lead medical massage therapist in a Physical Therapy Clinic where he focused on pre and post surgical care, work comp injuries and auto injuries. Realizing that the techniques he was using could be improved to help his clients (and himself because he was suffering from his own chronic low back and neck pain for over 12 years). He sought out the Rolf Method of Structural Integration to further enhance his training and address his pain. Isaac became certified in the method and incorporated the technique into his practice at his own clinic that he started after leaving the physical therapy clinic. After a couple of years of practicing the Rolf Method and getting his advanced certification Isaac was invited to teach with his mentor Emmett Hutchins at the Guild for Structural Integration. Isaac has taught with them since 2005 with beginning, advanced classes, and workshops and also taught a class in Japan. The next progression in his training occurred when Isaac discovered the Egoscue Method of Posture Alignment Therapy. Learning the Egoscue Method felt like the missing puzzle piece that allowed him total freedom from his remaining pain of over 16 years. An Accredited Exercise Therapist from Egoscue University and former Instructor for Egoscue University, Isaac combines his extensive experience and passion for sharing his knowledge to help people free themselves of chronic pain, address their postural compensations, and improve athletic performance. Isaac Osborne managed the imaging software for the Guild for Structural Integration for several years and has used imaging software in his clinic for over 10 years. He has reviewed thousands of photos with clients, students, teachers and mentors and recognized what a valuable teaching tool it was for them to see their photos. But this value is only realized when the camera is positioned precisely as possible and so Isaac created Body Align Pro® and SqrShot™. Isaac uses the App every day in his clinic, Motion Unlimited, Santa Barbara. - See more at: http://bodyalignpro.com/#sthash.xw9gODS3.dpuf Resources: Isaac Osbornes clinic website: http://www.motionunlimited.net Body Align Pro imaging app: http://www.bodyalignpro.com Sqr Shot device positioning http://www.sqrshot.com

Episode #49 Kevin Lucas– In this episode I interview Kevin Lucas, BCSI, LMT, about his many Structural Integration endevours- his school, teaching, his work with dogs, Healthy Paws Therapy, his work with athletes at Gonzaga University and elsewhere, and his innovative program for self care, Relief Through Rolling. A brief bio: Kevin Lucas, BCSIcm, LMT is a Certified Advanced Structural Integrator. He began his education at the Utah College of Massage therapy and received his advanced training at the Guild for Structural Integration. Kevin is the founder and director of Structural Innovations which is 1 of 22 recognized schools by the international Association of Structural Integrators to teach the Rolf Method of Structural Integration. Throughout his career, Kevin has helped thousands of patients and specializes in working with people who have very severe conditions and diseases such as Scoliosis, Parkinson’s, Dystonia, Fibromyalgia, and Chronic Pain. Kevin also specializes in working with all levels of athletes and works on a daily basis with professional and collegiate level athletes from all over the country. Kevin’s passion and obsession of helping people find relief from pain revolves around the principle of teaching people to fish instead of just giving a fish. By increasing people’s awareness whether it is his students, or clients and giving them effective tools they can use to help themselves is how he believes we will change the planet the most. This obsession with helping people help themselves drove him to create Relief Through Rolling which is one of the most simple and effective pain relief self-care methods that people can use to increase circulation, improve range of motion, improve posture and most importantly decrease pain on the market today. The obsession that Kevin has to help people also extends to animals. Kevin is the creator and founder of Healthy Paws therapy which is a very effective and powerful tool that teaches dog owners and care givers how to perform myofascial work with their canine companions in a very fun, simple and highly effective way. Kevin believes that if you can pet your dog, you can work on your dog and help them find relief from pain and live the most vibrant, dynamic and healthy lives they are meant to live. Resources: Kevins Structural Integration website and school: http://structuralinnovations.us/ Healthy Paws Therapy: http://healthypawstherapy.com/ Relief Through Rolling: http://rtrolling.com/

In this episode: Tons of athletes are using RockTape and KT tape these days- it looks great but what its all about? According to RockTape, there are three types of taping- for slightly different applications. 1) Pain Taping- to reduce pain. A subset of this is drainage taping for swollen areas to facilitate lymph drainage and reduce swelling. Another subset would effectively splint the injured area (minor injury) to get muscle groups surrounding a joint to work together more efficiently, better supporting the joint. 2) Postural Taping- this is combined with a discrete assessment method like FMS, muscle testing, or SFMA to determine what muscles are not working enough and which ones are overworking. The goal is to create balance across agonist/antoganist muscles and muscular chains to facilitate functional strength and flexibility, balance, etc. 3) Performance Taping- the focus here is to tape entire chains of muscles (for particular movements) to improve strength and endurance. This is movement specific and sport specific. For example, crossfitters may tape the vertical muscles of the back and neck to help maintain the posterior chain while doing multiple rounds of overhead Olympic lifts- minimizing the need for or eliminating the need for a belt. The research: Not much has been done and studies show conflicting results. RockTape specific studies are not robust enough to be considered rigorous enough to withstand scrutiny. So- does it work? In my clinical experience- it does work. It works very well. Consider that the placebo effect has been shown to consist of up to 40% of the success of all interventions- across the board. How the person, client, patient, etc FEELS about the tape is the placebo effect… 40%. So even if there is no other effect, if the person feels stronger, faster, has more stamina, etc- they will perform as if they possess what they feel they possess. The mind is a powerful driver of physiological performance! That being the baseline- there are two additional aspects for how the tape actually works. Quick case study (me)- Recently I went on a 20 mi very steep and rocky hike in very worn minimalist shoes- needless to say- my feet were pretty beat up by the time I was done and I was limping around at the end of the day. After showering, I taped the soles of my feet and my arches in particular (as they were the sorest part). The result- I experienced immediate reduction of pain of about 90%. I was not limping and didn’t feel the need to step carefully. Pretty huge for an immediate result. So- why did that happen? The tape itself has very particular properties- it stretches lengthwise (stretch and pre loaded stretch vary by manufacturer) but not widthwise. Some tape is stickier, or thicker than other tape- also varies by manufacturer. Application of the tape takes these properties into account for the most efficient, effective taping results. Tape is designed to stay on the body for up to 5 days- you can shower in it as long as you treat it gently. The body responds to tape like it does to touch. Unlike physical touch, though, tape can stay in place for up to 5 days, magnifying its effects. Tape, because it is stretchy and sticky, actually lifts the superficial layer of skin and fascia (underlying connective tissue) off of the lower layers, creating space for movement- this is the physical effect that improves flexibility and range of motion. The secondary, and much larger effects are neurological. The tape stimulates local nerve endings in the skin and superficial fascia which signal the brain to downregulate pain, and regulate muscular function (ie. Activate underactivated muscles and deactivate overactivated muscles). This creates balance, stability across a joint, and improvements in range of motion, and flexibility. Additionally, once the brain decides that the area is stabilized and has greater balance, it will allow for longer active movement...

In this episode, I discuss and dissect the recent trending story about Esther Gokhale and her work with back pain- specifically comparing modern, first world, anatomy of the spine (she terms the “S- Shaped Spine) and the “J- Shaped Spine found in very old anatomy books in addition to modern indigenous peoples who live a traditional, non sitting lifestyle. In this discussion I explain the reasons for the anatomical differences, their implication in poor posture, hip, SI, back, neck, and shoulder pain, and I offer a strategy for improving posture and banishing back pain. Resources: Esther Gokhale’s website: http://gokhalemethod.com Exercise tips and movement cues: 1) lift the collarbones (disengage your shoulder girdle- engage your core) 2) build your glute medius (stand, balance, lunge- use your legs more often!) 3) build your glute complex (min, med, max)- squat often 4) Leg strength and mobility is important 5) Keep a long neck (starts in the mid back- lumbo dorsal hinge) 6) Get a Functional Assessment and tape the non or low functioning muscles Exercises: Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk Brick smash: https://www.youtube.com/watch?v=xVVWTIGTQ7I Banded walking (sideways): https://www.youtube.com/watch?v=fO6ppyR7lvI Kettlebell squat: https://www.youtube.com/watch?v=Mfhy67CSxAI (deadlift, Romanian deadlift, hex bar deadlift)- prep hip thrusts, banded hip thrusts Walking lunges (fwd/reverse): https://www.youtube.com/watch?v=YYWhkctnP2o 1) Book on head (to lift collarbones)- Do this first: https://www.youtube.com/watch?v=QHIpxFCPn8Y 2) Overhead squat with broomstick: https://www.youtube.com/watch?v=sJxtDGOnCOk 3) Walking lunges: https://www.youtube.com/watch?v=YYWhkctnP2o 4) Reverse lunges with thrust: https://www.youtube.com/watch?v=VPd0JVvR_gk 5) Glute Bridge/Pelvic thrusts https://www.youtube.com/watch?v=DvQXREKFfpY 6) Lunge matrix: https://www.youtube.com/watch?v=-_79b0N8txI

Drugs that gobble up vitamins- in this episode, I discuss common pharma drugs that people are taking and the nutritional deficiencies that they drive. I also talk a bit about how to address the deficiencies and natural alternatives to the pharma drugs. Download the pdf checklist HERE

Edema and spider veins what they mean and what to do about them. 1)Edema is a swelling (usually in the lower extremities) resulting from poor circulation caused by a variety of factors (sitting, poor diet, nutrient deficiency, injury, etc) It is a result of pooling of liquids- blood, lymph, and interstitial fluids. Edema further slows fluid flow and can even block fluid flow. The risk of edema is blood pooling and clot formation. If the clots or micro clots become discharged into the bloodstream they create a high risk for stroke or heart attack. 2) Spider veins are blood vessels that have, due to nutritional deficiency of whole food vitamin C amongst other factors, lost their integrity, have swelled a bit and no longer move blood well. They are most visible in the sides of the heel, in the lower legs and legs and as people age, throughout the rest of the body. 3) Both of these conditions are manifestations of sub-clinical Scurvy- the degradation of the collagenous structures in the body due to deficiency in all of the 10 vitamin C factors (ascorbic acid is one of the 10 factors of vitamin C that the body needs to form the active compound.) 4) Insulin resistance and inactivity are the typical drivers for these conditions and additionally drive the increase in systemic inflammation in the body. High LDL and CRP (C-reactive protein- an inflammatory marker) are the typical result and are risk markers for cardiovascular events such as heart attack and stroke. 5) Herbal protocol to heal these situations (Oxypower- reduce systemic inflammation and CRP, Veinlite- repair blood vessels and reduce blood viscosity Asparagus Extract- for synergistic effect with the former two) along with an anti-inflammatory diet.) Bonus supplement for insulin resistence- Diabend – contains the herb Gymnema which has been shown to aid in balancing the blood sugar (key in lowering insulin resisitance). 6) Diet should be anti-inflammatory and low carb, ketogenic, or whole food paleo. This is key as one cant supplement their way out of imbalance when they continue to eat the foods that drove them to imbalance in the first place. 7) For athletes who are wary of taking herbal supplements- contact me directly through my contact page (http://therolfworkshop.com/contact.html) for the whole food supplement (non herbal) protocol. Prostate health- nighttime urination, pain, inflammation, cherry angiomas 1) Men- if you are peeing in the middle of the night (ie. getting up in from sleep to go pee), you are not experiencing several erections during the night, you have trouble emptying out your bladder fully, have a split urine stream, pain, ache, or discomfort in the lower abdominal area near your pubic bone (deep) or above your perenium (deep) you may have an enlarged prostate. 2) If you are <50 years old and have a PSA test of above 0.06 you may be at risk for an enlarged prostate. 3) If you have cherry angiomas (small red spots on the skin) across your abdomen, head, and or tongue, you may be turning your testosterone to bad estrogens that drive prostate enlargement and potentially prostate cancer 4) If you have abdominal fat – you may be hyperaromatizing your testosterone (turning it to bad estrogen) 5) The converging factors of this are driven also by insulin resistance from too many carbs. 6) Supplement protocol for repair (coupled with a low carb, paleo, or ketogenic diet is critical to stop this destructive process. 7) Supplement protocol is as follows: Myomin and Zinc Liver Chelate (to stop the conversion of your own testosterone to estrogen, Prosta Chi to repair your prostate, Diabend to repair your pancreas and balance the blood sugar, and Oxypower to cut the inflammation and repair the damage driven by insulin resistence and higher blood sugar. 8) For athletes who are wary of taking herbal supplements- contact me directly through my contact page (http://therolfworkshop.com/contact.html) for the whole food supplement (non herbal)...

In this episode I interview Rich Roll vegan ultra endurance athlete (bio below) about the benefits of a plant based diet, Rich’s tips for training and race fueling and recovery using whole, real foods, easy ways to incorporate more plant based food into one’s diet, and, the easy, inexpensive and stress-free way to make the conversion to a plant based diet, and the larger effects the transition has had on his family life and children. A brief bio: A graduate of Stanford University and Cornell Law School, Rich is a 47-year old, accomplished vegan ultra-endurance athlete and former entertainment attorney turned full-time wellness & plant-based nutrition advocate, motivational speaker, husband, father of 4 and inspiration to people worldwide as a transformative example of courageous and healthy living. In 2012, Rich became a #1 bestselling author with the publication of his inspirational memoir Finding Ultra: Rejecting Middle Age, Becoming One of the World's Fittest Men, and Discovering Myself (Crown Archetype). Taking up where the book leaves off, in 2013 Rich launched the wildly popular Rich Roll Podcast, which persistently sits atop the iTunes top-10 lists. In May 2010, Rich and his ultra-colleague Jason Lester accomplished an unprecedented feat of staggering endurance many said was not possible. Something they call the EPIC5 CHALLENGE - a odyssey that entailed completing 5 ironman-distance triathlons on 5 islands of Hawaii in under a week. Commencing on Kauai, they travelled to Oahu, Molokai and Maui before finishing on the Big Island, following the course of the Ironman World Championships on the Kona coast. Rich’s plant-fueled feats of boundary-pushing athleticism have been featured on CNN and in the pages of the Los Angeles Times Sunday Magazine, The Huffington Post, Stanford Magazine, Men’s Health Living, VegNews, Triathlete, Outside, 3/GO Magazine and Men’s Fitness Magazine, which named Rich as one of the “25 Fittest Men in the World.”Along with his wife and four children, Rich resides in Malibu Canyon outside of Los Angeles. When he isn’t writing, podcasting or spending time with his family, you can find him lost on the remote trails of the Santa Monica Mountains.. Resources: Rich Roll’s Website: http://www.richroll.com/ Rich Roll Podcast: http://www.richroll.com/category/podcast/ The Plant Power Way: http://www.richroll.com/the-plantpower-way/ Finding Ultra: http://www.amazon.com/Finding-Ultra-Rejecting-Becoming-Discovering/dp/0307952207/ref=pd_bxgy_b_img_y

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In this episode I explore and answer the age old questions that many seekers ponder- 1) What most people don’t know about core strength and do incorrectly- this is related to the next topic… 2) What is postural imbalance, why its important, and how to determine and resolve your postural imbalances for better “core strength”, and physical performance. 3) Why do we keep seeing articles on “Why Vitamins Don’t Work” and why that matters- In this segment, I demystify common tribal knowledge from experiential clinical knowledge to show you the best way to determine what nutrients you may be missing and those you are likely taking that are causing problems. 4) Plantar Fasciitis is a scourge to those who have it and most methods are relatively ineffective in resolving PF for more than a limited time. I identify the primary SYSTEMIC drivers of PF and explain how PF is simply a symptom of a greater imbalance pattern. 5) Is arthritis curable?- First of all, what the heck is common arthritis? I explain how arthritis develops and why conventional treatments do no more than temporarily dull the pain. Once you understand how arthritis is caused, you will more readily understand the principles behind how to effectively resolve the underlying drivers of this painful condition. Resources: Upcoming Event: Dr. Tsu Tsair Chi live at Impact Health & Wellness- At Dr. Chi’s request we are unable to livecast and record this event for distribution. The live event is FREE and will be held in our teaching space Thursday Evening April 30 at 6:30pm. Those interested in attending this special event must reserve their seat- seating is limited and invitations are going out to over 10,000 people for about 30 seats. Dr. Chi will also be offering personalized constitutional assessments ( 4/30, 5/1, and possibly 5/2) using his fingernail and tongue analysis method and clear western terminology to explain to clients the imbalances, the implications, and offer a personalized plan for resolution. These 10 minute assessments are extremely limited in number and are significantly discounted for this event at ONLY $41.00 (normally he charges up to $300 for an assessment). As of this writing-2/3 of the assessments are paid for. If you are not local- Dr. Chi is also offering a limited number of phone appointments. Book your personalized, 10 minute assessment and/or reserve a seat at the free lecture with Dr. Chi HERE If you are not local, our front desk will tell you what photographs you will need to send in for Dr. Chi’s analysis. Once you have purchased your session please call our concierge at (949) 954-6225 to schedule and for any further instructions. Postural Assessment: BodyAlignPro is the app and should be available on both the itunes app store and the android app store as well (ive used both versions). The app at ~ $4.99-$5.99 is an inexpensive tool for “seeing” postural imbalances- it comes with tutorial videos.

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In today’s episode, I discuss a recent case study of a person who put in enormous time, effort, and money into her healing process only to see it flounder after a few years. The foundation of healing processes is as follows: 1) Eat the right foods for your body (foods, supplements, etc, proper eating mindset, chewing, etc) 2) Eliminate or minimize the impact stress has on your body. (Mindfulness, meditation, job change, relationship change, move location, etc) 3) If there is an internal imbalance of flora- use various methods to restore balance (kill bad, promote good)- herbs, tinctures, RIFE, etc. 4) Eliminate the toxins from the body (this includes destroyed flora, chemicals, metals, etc). Various methods/systems are available for this- stage 1/2 detox, lymph drainage, laxatives temporarily if necessary, gut cleanses, enemas, etc. 5) Movement- move your body in varied ways over varied terrain, using varied strategies. 6) Breathe 7) Replenish the body with genuine replacement parts- food, supplements, etc. All other strategies go on top of this base strategy. All other treatments go on top of these base strategies.

If you’ve been paying attention to any of my social media posts and newsletter articles lately you probably know that I am a big fan of periodic metabolic body detoxification. And I have been just as guilty as most of the other authors out there in dumbing down the reasons why -honestly, I am pretty sure most of the authors out there don’t really know the specifics as to why detoxification is so important and beneficial- just that it works. So I am going to share with you today a few more wonky reasons why a regular, properly designed detox, makes you feel so good and makes your body operate at such a higher capacity than the vast majority of folks are used to. Here are the 14 reasons:* 1) The liver converts thyroid hormone thyroxin (T4) into its more active form Triiodothyronine (T3). When your liver is not operating at potential, your thyroid function and thereby your metabolism will not be operating optimally. This can lead to symptoms such as chronic fatigue, weight gain, poor memory and so on. 2) The liver creates Glucose Tolerance Factor (GTF) from chromium, niacin and possibly glutathione. GTF is needed by the hormone insulin to properly regulate blood sugar levels. It is also a necessary co-factor for Growth Hormone to be effective in promoting muscle growth in response to muscular training. 3) The liver manufactures bile salts. These help you digest and absorb dietary fats. Bile is also a conduit for removing fat soluble toxins from the liver, draining them into the gut for excretion through defecation. 4) The liver activates B vitamins into their biologically active coenzyme forms. Other active vitamin precursors such as beta carotene, iron, copper, etc. are also converted into biologically active forms in the liver. Without this function, even the most well absorbed supplement will be useless and possibly even mildly toxic. In short, a well functioning liver makes your expensive supplements actually work. 5) The liver stores various nutrients like vitamins A, D, B12, and iron for release when needed. 6) The liver manufactures carnitine from lysine and other nutrients. Carnitine is the only known nutrient which can escort fats into the mitochondria where fats are burned to generate ATP (cellular energy). Better liver function gets you more energy! Endurance athletes, like me, can improve both their power as well as their endurance by getting the liver functioning more efficiently. 7) The liver converts lactic acid from a toxic waste to an important storage food. Lactic acid is a byproduct of cellular energy production and a build up can produce chronic pain and inflammation. The liver converts lactic acid dumped into the bloodstream by hard working muscles into glycogen. 8) The liver serves as the main glucose buffer, preventing high or low extremes of blood sugar. It is a key regulator of blood sugar between meals, due to its manufacture, storage and release of glycogen. This helps prevent energy and mood swings that get most folks reaching for coffee and sweets mid morning and in the afternoon. This also helps keep endurance athletes chugging along without “bonking”. 9) The liver can make glucose (used for energy production in the body) from dietary or body derived amino acids. This process is called glucogenesis (glucose making) and it ensures adequate brain and muscle carbohydrate fuel supplies even when the diet provides little are no carbohudrates. The liver produces as much as 20-25% of the blood sugar that endurance athletes during intense training or competition by converting the amino acid alanine (released from muscle tissue) into glucose. 10) The liver is the chief regulator of protein metabolism. It converts different amino acids into each other as needed. The liver also synthezes creatine from the amino acids glycine, arginine, and methionine. If not for the super high energy biochemical creatine phosphate, sprint- type athletics would be biologically impossible. 11) The liver produces...

In this episode, I interview Katy Bowman, Biomechanist, Author, Blogger, Podcaster and Founder of the Restorative Exercise Institute in Ventura, CA. Katy and I talk about the effects of "living in a human zoo", how to stop using exercise like vitamins, why sleeping surfaces matter, and how to determine an appropriate "movement diet" for your body. We also delve into the intricacies of cellular loading and how the loading of each cellular cytoskeleton impacts cellular health and epigenetic expression of your DNA. Resources are below the bio A brief bio: A biomechanist by training and a problem-solver at heart, Katy’s ability to blend a scientific approach with straight talk about sensible solutions and an unwavering sense of humor have earned her legions of followers. Katy is the founder and director of the Restorative Exercise Institute, which teaches the biomechanical model of preventative medicine to health professionals and laypeople worldwide, both online and in live seminars. She is also the creator of the popular Aligned and Well DVD series, a step-by-step visual guide to learning the basics of skeletal and body alignment. Katy’s groundbreaking work in pelvic floor restoration has made her particularly popular with midwives, OBGYNs, and others concerned with pelvic mobility, strength, and health. Her award-winning blog and podcast, Katy Says, reach hundreds of thousands of people every month, and thousands have taken her live classes. Her books, the bestselling Move Your DNA (2014), Every Woman’s Guide to Foot Pain Relief: The New Science of Healthy Feet (2011), and Alignment Matters (2013), have been critically acclaimed and translated worldwide. In response to great demand for additional information on foot care, she released a practical exercise guide Whole Body Barefoot: Transitioning Well to Minimal Footwear in 2015. In between her book writing efforts, Katy travels the globe to teach the Restorative Exercise Institute’s courses in person, and spends as much time outside as possible with her husband and two small children. Resources: Katy Says Blog: http://www.katysays.com Restorative Exercise Institute: http://www.restorativeexercise.com Katys Books: http://www.restorativeexercise.com/read/

A brief bio: A biomechanist by training and a problem-solver at heart, Katy’s ability to blend a scientific approach with straight talk about sensible solutions and an unwavering sense of humor have earned her legions of followers. Katy is the founder and director of the Restorative Exercise Institute, which teaches the biomechanical model of preventative medicine to health professionals and laypeople worldwide, both online and in live seminars. She is also the creator of the popular...

▪ Part II of a two part series on the 5 essentials to holistic healing and how they work synergistically to produce a result greater than the sum of the parts. Download the guide for free here: Download The Guide

In this episode, I interview Jason Lewis, Author and the first person to circumnavigate the globe by human power. We discuss topics ranging from his ocean crossings, cycling through Europe, rollerblading through America, and Pedaling through the Pacific. Jason’s Bio: “Arguably, the most remarkable adventurer in the world today.” —THE DAILY MAIL Jason Lewis is an award-winning author, adventurer and sustainability campaigner specializing in human-powered expeditions. He is recognized by Guinness World Records as the first person to circumnavigate the Earth without using motors or sails[1]: walking, cycling, and inline skating five continents, and kayaking, swimming, rowing, and pedalling a boat across the rivers, seas, and oceans. Taking thirteen years to complete, the 46,505-mile journey was hailed “the last great first for circumnavigation” by the London Sunday Times. RECORDS Jason has set three additional records: the first crossing of the Atlantic Ocean from mainland Europe to North America by human power (February 1995, Lewis and Smith); first crossing of North America on inline skates (September 1996, Lewis); and first crossing of the Pacific Ocean by pedal power (August 2000, Lewis). MEDIA & HONOURS He was nominated The Times inGear Man of the Year (2007), the Land Rover Toughest Sportsperson of the Year, and featured as one of Sport Magazine’s Athletes of the Year. A Fellow of London University, the Royal Geographical Society, and The Explorers Club, he has appeared on numerous television and talk shows, including The Tonight Show with Jay Leno (NBC), CBS This Morning, and Long Way Down with actors Ewan McGregor and Charley Boorman. CAUSE Being an adventurer is about much more than just records or firsts for Jason. Visiting more than 900 schools in 37 countries to date, involving thousands of students in a variety of programmes in conjunction with UNESCO’s Associated Schools Program Network, he uses human-powered journeys and his profile as an adventurer to promote world citizenship, zero carbon emission travel, and awareness of individual lifestyle choices on the health of the planet. In addition, tens of thousands of dollars have been raised through his 501(c)(3) non-profit organization for humanitarian causes — orphanages such as The Hope Orphanage in East Timor, and hospices for people living with HIV and AIDS (Rumah Solehah, Kuala Lumpur; Father Joe’s Mercy Centre, Bangkok). BOOKS & AWARDS A frequent contributor to outdoor magazines (Men’s Fitness, Sports Illustrated, Outside Magazine, Geographical) and travel books (Chicken Soup for the Traveler’s Soul, HCI, 2002; Flightless, Incredible Journeys Without Leaving the Ground, Lonely Planet, 2008; The Modern Explorers, Thames & Hudson, 2013), Jason is the author of The Expedition trilogy (BillyFish Books, 2012/3): Dark Waters*, The Seed Buried Deep, and To The Brink. * WINNER of the 2013 Benjamin Franklin Award, Eric Hoffer Award, National Indie Excellence Award & 2012 ForeWord Reviews Book of the Year. Jason Lewis- resources Jason’s book page: http://www.billyfishbooks.com/Books.html Jason’s Website: http://www.jasonexplorer.com Expedition 360 website- website of The Expedition- with video of The Expedition http://www.expedition360.com/

In today’s episode, I discuss two specific topics: 1) On Feb 2, 2015 the NY Atty General Accused major retailers like Walgreens, GNC, Target, and Walmart of selling a number of store brand dietary supplements that were fraudulent and in many cases contained ingredients not listed on the labels. He demanded that the retailers remove the products from their shelves in the state of NY. The NY Times and many other major news outlets ran prominently placed stories about the action. 2) The 5 Pillars of Healthy Athletic Success- or the 5 Pillars of Holistic Healing as I practice it – where to start, why, and how and why the various pillars work synergistically together to produce a result greater than the individual parts. NY Atty General’s accusation and action against retailers – my thoughts. · If true- they should be punished · Unlikely to be true- there is much more to the story – ie, the testing methods used to back the accusation are faulty for various reasons I discuss in the podcast. · This is a big attack on the credibility of the supplement industry. · Separate articles are part of a narrative to discredit the industry- an imperfect industry like any- that is hugely profitable and therefore a huge target of ambitious parties from all angles. · A common accusation is that the supplement industry in the US is unregulated. This is untrue. The supplement industry is directly regulated by the FDA- albeit to the standard of food and supplements not to the drug standard. · If a company makes a specific health claim about their products effectiveness- the FDA now considers that product to be a drug and therforth the company must meet all of the requirements of a drug. This is a huge regulatory fence- companies do sometimes make claims but they are eventually forced to retract or be shut down. Same for pharma manufacturers. · Having worked directly in the pharmaceutical manufacturing industry for over 15 years, I can speak directly to the stringency of the cGMP requirements laid down by the FDA in regards to manufacture and testing for adulteration and potency. US supplement manufacturers must adhere to cGMPs and the FDA holds them to this. This is massive regulation. · The NY Atty Gen relied on the results from only one lab- using a type of test called “DNA barcoding”- a type of assay that is not industry standard and does not come close to being as comprehensive an assessment method as other assays currently used by the industry to determine purity and potency per the FDA cGMP requirements. · Link to article on the problems with DNA Barcoding assay: https://www.standardprocess.com/getattachment/7b7eadca-3517-4b2b-95d9-ccaafed0b787/ENEWS-KB-ARTICLE-JAN-14-V1.pdf · Link to an industry cGMP quality control assay cascade from supplier to finished product: https://www.standardprocess.com/getattachment/fc16a9d0-9c7e-4a61-bfbf-70b7dd63dd1a/MediHerb-Page-16-and-25.pdf · More info on the questionability of the accusations as well as the assay method, lab, and scientist used to perform the DNA barcoding assay for the NY Atty General: · The American Botanical Council: http://cms.herbalgram.org/press/2015/ABCSaysNYAttyMisusedDNA.html?ts=1423152994&signature=3b16657d129e2e83c507ed18b7eae2f0&ts=1424905615&signature=16be51dd398dfa3008bf8b202164d8f2 · Nutra Ingrediens.com http://mobile.nutraingredients-usa.com/Research/NY-AG-takes-on-GNC-Walgreens-Walmart-Target-on-herbal-supplements/?utm_source=newsletter_daily&utm_medium=email&utm_campaign=03-Feb-2015&c=%2BDGisBY2pXRtF%2FI2bLsgY%2Bplvk%2BxC3OJ#.VO5WFoY76nM Part II 5 Pillars of Holistic Healing And Athletic Success · Part I of a two part series on the 5 essentials to holistic healing and how they work synergistically to produce a result greater than the sum of the parts. · Download the guide for free here: (insert as HTML code- make sure you test the link once you insert the code- use “text mode” like when you are inserting the podcast player) HTML code: Download The...

In today’s episode, I discuss the various scientific studies that quantify the positive effects of a regular meditation practice. Remember meditation helps to balance out the nervous system response- in study speak, it induces the Relaxation Response (RR). In my own language, it down regulates the stress response (sympathetic nervous system or fight or flight response) and up regulates the rest and relaxation response (parasympathetic nervous system response or healing, digesting, and rebuilding response). See episode #35 on mindfulness which has a similar but not as powerful response as meditation. (http://therolfworkshop.com/blog/podcast/episode-35-is-mindfulness-bogus-new-age-science-2/) Meditation has been shown in studies to improve everything from digestion to sports performance, to healing and athletic recovery (by lowering inflammation response) to recovery from serious diseases like cancer, heart disease, and diabetes. Additionally, meditation has been shown (in studies) to actually change gene expression and epigenetic gene expression (which passes down through your progeny for up to 4 generations). Study: PLOS One: Relaxation Response Induces Temporal Transcriptome Changes in Energy Metabolism, Insulin Secretion and Inflammatory Pathways Link: http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0062817 Study reveals gene expression changes with meditation Link: http://www.news.wisc.edu/22370 Meditation: Healing more than just minds? Mindfulness intervention for people with diabetes, coronary heart disease Link: http://www.sciencedaily.com/releases/2014/05/140529142313.htm SCIENCE SAYS MEDITATION IMPROVES BOTH HEALTH AND PERFORMANCE Link: http://breakingmuscle.com/mind-body/science-says-meditation-improves-both-health-and-performance Can Meditation Soothe Your Stomach? Link: http://www.everydayhealth.com/digestive-health/can-meditation-soothe-your-stomach.aspx Why Zebras Don’t Get Ulcers- Robert Sapolsky: http://www.amazon.com/Why-Zebras-Dont-Ulcers-Third/dp/0805073698/ref=sr_1_1?ie=UTF8&qid=1424287203&sr=8-1&keywords=why+zebras+don%27t+have+ulcers

Mindfulness is often described in terms of meditation protocols and in a somewhat mystical way. That is a misnomer perpetuated by folks in the media who would rather relabel meditation by calling it something different. Mindfulness is not meditation. The mindfulness I am going to talk about today is actually a form of paying attention. Paying attention to what we are feeling inside and making behavioral changes on the outside to get a positive response of what we feel on the inside. That is the mindfulness I am going to discuss today. We can use mindfulness in myriad ways- from mindful movement, mindful communication, mindful eating, etc. Mindfulness is a base skill upon which we can build powerful pillars for living. Today we are going to discuss how to use mindfulness to heal and nourish your body. Mindful of mindset- Mindset helps us to regulate the way we experience and respond to stress- whether emotional stress, food stress, chemical stress, and physical stress. Our bodies were designed with only one stress response- the fight or flight response of our Sympathetic Nervous System. Sympathetic Nervous System- designed to save our life in the event of an emergency (tiger on the savannah)- The SNS shuts down our higher functions like digestion and healing in order to focus all of our energy on a physical threat- for a very short period of time. Once the threat is over, our body relaxes as our Parasympathetic Nervous System begins to dominate. Parasympathetic Nervous System- is designed to nourish and heal our bodies- it keeps us relaxed and responsive without being reactive. A reactive body is in fight or flight mode. A responsive body is in rest and relaxation mode. The PNS keeps us alive and in shape for the long haul. In theory, both the Sympathetic Nervous System and the Parasympathetic Nervous System exist in balance- most of the time our Parasympathetic system is activated with a certain level of alertness driven by the SNS. When we are under constant threat (worrying, living in a bad neighborhood, etc) our SNS is activated- ultimately this depletes our body in several ways: 1) Keeps us from properly digesting food (and thereby absorbing nutrients) 2) This leads to malnutrition over a longer term that cascades in to diseases. 3) Glandular exhaustion. Constant taxing of the glands- digestive, adrenal, thyroid, hypothalamus, pituitary, sexual glands, etc- depletes them. This also leads to a degenerative cascade of diseases. What you can do: 1) Of course you can meditate/pray/visualize. 2) Plan meals and eat sitting down undistracted. 3) Pray or give thanks prior to the meal (bless the food) 4) Eat with friends and family 5) Chew your food 6) No eating on the go, no reading or tv at the table, no eating in the car I am going to do this for the next month and report back