Mind Your Body

We will dive in today and talk about something that is not discussed enough regarding fertility: the male perspective and ownership. Ladies, listen up too, because you can share this with your partner if you’re trying to get pregnant, feeling stressed because you aren’t conceiving as quickly as you hoped, or maybe you’ve experienced a miscarriage. First and foremost, it’s important to take care of yourself and show up in the best way possible. Lifestyle changes can make a huge difference. That’s why I’ve invited Dr. Melissa Winrich here today to finally address the other side of fertility. We both see it in our clinics all the time. People are often shocked if they don’t get pregnant right after stopping birth control. It really does take two. We need to start incorporating men into the fertility process. We spill the tea on practical ways guys can support their hormones, like getting enough sleep, lifting weights, and reducing toxins. Dr. Melissa explains that working on metabolic health, muscle mass, and good nutrition is crucial for healthy sperm, motility, morphology, and count of all matter. She also talks about fertility as a vital sign, not just for women but for men, too. By focusing on daily movement, eating real food, and minimizing stress, couples can drastically improve their chances. All of this returns to feeling good in your body and your relationship. We need to be connected and have fun along the way. This episode is a must whether you’re just starting or have been trying for a while. We’ll show you why male fertility matters and how men can show up for a healthy, vibrant path to parenthood. Connect with Dr. Melissa Wenrich Instagram: https://www.instagram.com/drmelissawenrich/ Grab her Fertility Freebie and Learn More about Womb Healing https://melissa-wenrich.mykajabi.com/dr-melissa Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension I know you’ve been wondering, "How do I breathe into my butthole correctly?" It's a real head-scratcher for many of you out there. But fear not, I've got you covered. This game-changing exercise will help you break out of tension. Let's get started. Find a comfortable spot, feet on the floor, and let's begin by inhaling through your nose. Pay attention to how your body feels. Do you sense pressure in your chest? Is anything happening in your belly? We're going to work on expanding the lower stomach, back, and sides. And hey, do you even feel your butt when you breathe? Don't worry; most folks are disconnected at first, just like I was. Now, get a pillow for some support and place your hands around your waist in a circle. Inhale through your nose, imagining a balloon expanding in your lower stomach. Exhale through your nose and relax. Repeat this a few times, feeling the expansion with each breath. Now, here's the magic part. I want you to focus on those butt bones sitting on the chair. Are they saying hello? Shift your butt around, get the feeling going. Then, as you inhale, think of breathing down into those butt bones or, yes, your butthole. It's not as awkward as it sounds! You should feel a slight stretch or movement, not like you're gonna fart or strain to use the restroom. Trust me; it's all about that subtle sensation. To help you connect even better, try cupping your butt bones with your hands, inhaling into your fingers, and exhaling as you relax. Bingo! That's what we mean by breathing into your butthole. You're doing great! I promise you, doing this exercise regularly will bring you immediate relief and relaxation. Your stress levels will thank you, and it doesn't cost a dime! To dive deeper, I've got a free three-part series on breathing and relaxation. But act fast; it might not stay free forever! Share this episode with your friends because everyone deserves to know how to breathe into their butthole. Take care, and until next time, happy breathing! Grab your Game Plan: In short, these Game Plans are a way to save you time & money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours. Connect with Dr. Audra Instagram: https://www.instagram.com/draudralance/ GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension

Let's talk about my favorite back pain tricks, all right? Because we're just going to mesh it all into one today. If you’re dealing with low back pain, this is for you. There’s a multitude of different reasons for back pain, so our goal is to figure out the root cause. The worst advice that a doctor can tell you is to not move and just lay there until it passes. We need to keep those tissues and joints from becoming the Tin Man. Movement heals. You’ve got to remember - Keep Moving – Your joints and tissues need blood flow; don’t just lie in bed. Find Your Directional Preference – Maybe you need press-ups (like a sloppy cobra pose) instead of bending forward. Believe You Can Heal – If you constantly say, “I have a bad back,” that belief will hold you back. Assess Daily Habits – Are you sitting all day? Driving for hours? Let’s switch it up! Address Inflammation – Hydration, anti-inflammatory foods… everything you eat or drink matters. Incorporate Strength Training & Walking – Foundational ingredients for a really good body. Manage Stress & Mindset – Good stress is still stress; your body doesn’t know the difference. Seek Professional Help – Virtual or in-person appointments, plus my sciatica game plan if you need guidance. REMEMBER: Movement heals, and I’m so excited for you to explore a different approach! Grab your SCIATICA BACK PAIN GAME PLAN HERE and start living your best life HERE: https://www.mytrainingroom.co/services-1 It’s January, and we’re starting off the year in gratitude, thankfulness, and giving. For every five star written review, I’m going to donate $10 to a charity. So, if you’re on Apple Podcasts, leave that five-star written review and put your Instagram handle plus the cause you’re passionate about. If you’re on Spotify, tap those five stars, share it on your Instagram stories, and tag me at @‌DrAudraLance with the charity you love. Let’s all give back together—and get our backs feeling better in the process! Connect with Dr. Audra: Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

Ever feel like traditional cancer treatments leave you feeling lost and disconnected? This episode is all about reclaiming hope through holistic cancer healing. My special guest, Carly, has been on a remarkable journey, combining integrative therapies, mindset work, and community support to fight and ultimately beat cancer. With a decade of holistic health coaching and yoga teaching under her belt, Carly shares how nutrition, emotional healing, and spirituality can all work together to restore balance in the body, mind, and spirit. “You are hearing me. After five years of intense healing and dedication to this… I did it slowly over five years,” Carly says. She’s living proof that you’re worthy of a vibrant life and that holistic health can open doors you never knew existed. We’ll dive into how she’s built a supportive wellness community, how mindset shapes recovery, and why detox and emotional work are crucial for deeper healing. If you’ve been craving a new approach to your own health or just need a reminder that you’re not alone, this is the episode for you. Don’t miss out on Carly’s insights, her upcoming Sacred Self Care Retreat, and the practical ways she’s fused integrative therapies with conventional treatment. You’re worthy of healing that nurtures your whole self, let’s explore it together! Connect with Carly Instagram: https://www.instagram.com/carlyloveskale/ Alchemy Juice https://www.instagram.com/alchemy.juice/ Check out her retreats and more https://www.carlybrownwellness.com/ Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

New year, new you, right? Or so they say. I've been asked a lot lately. What my advice is as a doctor this year. So let's go into 2025 doing the thing. Happy New Year, Butthole Breathers. Today I just want to share with you three simple things that I want you to keep in mind this new year. Number one: Start small. If you're not feeling so motivated, January 1st isn’t the time to totally do 180 on your life. That’s okay. Be patient with yourself. If you are so motivated, that’s great too—just remember, if you don’t start right now, it doesn’t mean you won’t start. Number two: How you do the little things is how you’re going to do everything. It’s these little things that add up to the big things and they are usually the boring things. That’s what makes a world of difference. Number three: Live in gratitude. Neurologically, it changes your brain and is going to change a lot of outcomes in your life. Even when something is hard or you’re in pain, ask: ‘What is this trying to teach me?’ Finally, for every five star written review, I’m going to donate 10. Let’s help each other and see how much money we can raise. Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

It’s here, Christmas, the holidays, the new year’s coming, and this can be a super stressful time. So I wanted to share a natural quick fix of what you can do to help yourself manage the stress. More bang for your buck, help your body. Merry, Merry, Merry Christmas, butthole breathers. I hope that you are taking the time to relax today and do something for yourself amidst all this stress and chaos. If you’ve been following me on Instagram, you see we usually run away at Christmas and do our own thing. But I wanted to give you essentially like the quick fix, the quick shot, the quick pill, all the things to help yourself get some relief. If you’re super stressed out at this time, if you’re not feeling great, if your body’s kind of, you know, feeling off from eating all the terrible foods and drinking too much, I’m all about like living life too. I’m so excited to share this. And guess what? It may seem simple, but it’s powerful. You’re super stressed out, you’re super anxious, and no one wants Christmas to create your pain. So here it is: Stairs. Take the stairs. Did you know that a five-minute stair session is the equivalent to a 30-minute workout? It’s such an easy thing to implement. I will also always recommend a quick walk outside if you can, for 10 to 15 minutes of fresh air can be game-changing. Plus, I’m passionate about giving back. Leave a five-star review, share your favorite charity, and we’ll donate $10 for everyone. Let’s do some good together. I’m wishing you and your family a very merry, healthy Christmas. Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

Confessions of a Baseball Wife: Motherhood, Marriage, and Me Time Ever feel like you’re constantly giving, giving, giving, yet still feeling overlooked or misunderstood? You’re not alone, and trust me, it’s time to hit pause on those draining cycles. That’s why I’m so excited to share a recent conversation I had with the wonderful Dymin Lynn, a seasoned “baseball wife” who keeps it real when it comes to marriage, motherhood, and making space for yourself. Dymin’s journey offers some serious lessons on navigating the highs and lows of family life. She’s been through moves, changing schedules, and the unique social world that comes with her husband Lance Lynn’s (pitcher for the St. Louis Cardinals) MLB career. But what struck me most was her ability to acknowledge her own needs without apology. Whether it’s finding ways to cope with grief as a family, working through resentment, or managing anxiety, Dymin shows us that honesty and empathy go a long way. As Dymin said herself, “I’m a person who really wants to be understood, so I try to give that to other people as well…they might be going through so much that they’ll never tell you.” That genuine compassion is at the heart of gentle parenting—an approach that values emotional intelligence, open communication, and giving both yourself and your kids the grace to be human. It’s a reminder that everyone, parents, children, and partners, deserve understanding and support. You’ll learn how to strike a balance between your personal identity and your role as a mother, all while nurturing your mental and emotional well-being. It’s about acknowledging that yes, you deserve that “me time,” and no, it’s not selfish. Finding simple coping strategies, like talking openly about your feelings or exploring healthy outlets for stress, can help bring more peace and resilience into your family’s life. Remember, you can embrace a better way, one filled with understanding, empathy, and the permission to be authentically you. Listen to Dymin in the Rough Podcast HERE: https://open.spotify.com/show/1YQ58ES5C9iOUhJGKFww8w?si=hkKN-QBHRxG9AOeFmiXX2w&nd=1&dlsi=6a340ec11f52449c

I had the honor of chatting with Major League Baseball pitcher Lance Lynn, starting pitcher for the St. Louis Cardinals. If you’ve ever wondered how top athletes juggle intense careers, family life, and staying healthy, you’re in for a treat. Lance shared his journey of balancing the high-pressure world of professional sports while keeping his family front and center. From the importance of date nights to being present as a parent, he’s found ways to keep his marriage and family thriving, even during the busiest seasons. We talked about the evolution of training for young athletes and how focusing on injury prevention and playing multiple sports can make all the difference. Lance also opened up about his own recovery process after injuries, showing how resilience and smart strategies can get you back in the game stronger than ever. His nutrition game has also shifted over the years, and he shares the changes that have fueled his performance and energy. Game day routines? He’s got those down to a science. Of course, we couldn’t leave out stress management. Balancing a professional sports career with family life isn’t easy, but Lance has learned how to prioritize what matters most. Whether you're an athlete, a parent, or just looking for tips on balancing career and family, this one’s for you! Tune in and get inspired by Lance’s wisdom on and off the field. Join me in part 2 as we talk to his wife, Dymin, and get her perspective on life married to a professional athlete. Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

We are keeping it things real, practical, and all about living your healthiest life. We are talking to the powerhouse industry disruptor, Dr. Brett Winchester. He’s not just a brilliant chiropractor but also a mentor, colleague, and friend who’s constantly raising the bar in health and wellness. We kicked things off with one of the hottest topics for women’s health; hormone therapy during perimenopause. Ladies, hormone levels can feel as unpredictable as a game of Jenga, right? The ideal age range for hormone therapy is 45 to 55, but starting earlier could be a game-changer. Low estrogen isn’t just about hot flashes; it’s tied to increased risks of cardiovascular issues, cognitive decline, and osteoporosis. The key? Getting ahead of it before it’s a bigger problem. But it’s not just hormones keeping us from living our best life. We have to look at Stress. Stress isn’t just about bad days or tough weeks; it’s sneaky and can show up even during positive life changes. Chronic pain and other health concerns can flare when hormones and stress are out control. We have to start looking at where the issues are really coming from. Get to the root cause, butthole breathers. This is why we need functional medicine. Change is tough, but when patients start believing in their ability to make lifestyle shifts, everything starts to fall into place. Of course, we can’t skip nutrition. Dr. Winchester’s family follows a gluten-free, dairy-free lifestyle but believes in balance, yes, there’s room for a gluten-free pecan pie! He shared insights on ketogenic diets for type 2 diabetes, paleo for inflammation, and why extreme diets (like all-meat carnivore plans) aren’t the way to go. Balance is the real MVP. And no diet is a one size fits all bodies solution. How can we get through the extra stress and extra treats of the holidays, those weeks when routines get flipped upside down. Dr. Winchester’s advice? Enjoy the treats but don’t let a few indulgences turn into weeks of overindulgence. From mold issues to muscle pain, peptides to PCOS treatments, we covered it all! The bottom line: health is a journey, not a one-size-fits-all plan. See you next time, and remember; your health is your wealth! Connect with Dr. Brett Winchester https://winspineandsport.com/ Sign up for DNS A with Dr. Brett Winchester, DC https://blackjackeducation.com/upcoming-seminars/dns-a-with-dr-brett-winchester-dc Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

This Thanksgiving week, we're focusing on giving yourself permission to prioritize YOU. Over the last couple of weeks, we talked about the stories we tell ourselves and how they can hold us back from feeling less stressed, less pain, and more joy and fulfillment. If you missed those, go back and listen; they’re game-changers. Today, it’s all about permission. Permission to pause, reset, and recharge your system. As someone who thrives on helping others, I’ve learned (the hard way many times) that you can’t give from an empty cup. Whether you’re a celebrity, athlete, or just trying to make it through the day, if you don’t prioritize yourself, you’ll burn out, and trust me, making decisions on fumes and dust doesn’t help anyone. It doesn’t have to be a massive retreat or days away. It can be as simple as putting your phone on do not disturb, going for a walk, taking a bath, or finally reading that book sitting on your nightstand. It’s about finding what recharges your system and leaning into it. I’ve been doing this myself, from hiking at sunrise to horseback riding, and I can’t tell you how much better I feel. Those small moments of living, of truly breathing and relaxing spill into every area of your life, from work to relationships. So, this week, my challenge for you is this: figure out what prioritizing yourself looks like. Make that doctor’s appointment, go for the walk, or take those 20 minutes a day to destress. Let me know your favorite hobbies that recharge you. I’m always looking for new ideas! And don’t forget, I’m offering a special deal on celebrity-level health secrets that are game-changing for everything from headaches to plantar fasciitis. This Thanksgiving, I’m beyond grateful for you. For watching, listening, and helping me help others. Have a wonderful holiday, and don’t forget: you matter, and your cup deserves to be full. Toodaloo! Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1 Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start

Welcome to the Ask Audra Anything series, where humor meets science with a sprinkle of laughter! Let’s dive into some fun and practical questions. Where’s your favorite place to travel? It’s hard to choose! Chile is perfect for outdoor adventures, Greece charms with its beauty, Italy wins with wine (always yes), and Florida’s beaches are a quick retreat. My ultimate dream? An African safari—tips welcome! How do virtual appointments work? Think telehealth, but tailored to you. I assess your movements, guide you using tools you already have (like a butter knife as a soft tissue hero!), and create a personalized plan. Whether you’re an athlete or need pain relief, it’s all about making your body work better for you. Let’s talk headaches. Headaches often start from tension elsewhere in the body. Sometimes, relief comes from focusing on neck, shoulder, or jaw tension—and yes, your posture and hydration play a big role. It's all connected! Let’s talk pelvic floor health. Kegels aren’t the whole answer. Relaxation starts with breathing, connecting your brain to your body, and releasing tension. Doing this lets you take control of sneaky leaks or unexpected toots. And yes, laughing helps—because farts are funny! Your reminder to recharge. Rest isn’t optional; it’s essential. Whether it’s a walk, binge-watching Hallmark movies, or hydrating, make time for yourself. How do you unwind? Send me a message, I’d love to hear! Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE https://us.fullscript.com/welcome/spinesport/store-start Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Ever stopped to notice the stories playing in your mind, the ones shaping your choices and fueling your actions every day? This is part two of our deep dive into the stories we tell ourselves. If you missed part one, go back and catch it, it’s worth it! Today’s episode is recorded from an airport, and I’m taking you on another adventure as I share real stories, insights, and a bit of travel excitement. In part one, we uncovered the belief that we need to earn rest, and now we’re exploring the deep-rooted narrative of “I’m not good enough.” Whether it’s a big goal like losing weight, overcoming chronic pain, or landing a dream job, the surprising truth is that many of us feel like we don’t deserve it when we finally achieve it. It’s wild how this feeling creeps in, affecting everyone from athletes to everyday folks chasing their dreams. It’s time to rewrite these narratives. You’ve worked hard, you’re enough, and you deserve to celebrate every win. I’m sharing a few stories from my clients and personal experiences, unpacking why it feels like reaching the goal doesn’t bring the satisfaction we expect, and how to start embracing your success. I’m also touching on why we care so much about other people’s opinions and how to break free from that mindset. Remember: you’re good enough, you deserve to feel joy, and it’s okay to celebrate yourself without guilt. I’d love to hear what stories come up for you—drop me a message on Instagram or TikTok. And if you want more deep-dive insights and behind-the-scenes stories, sign up for my free weekly email, the Pep Talk. Our success in our healing journey, whether it’s pain or chronic illness, starts with our mindset. Be careful of the things you tell yourself. Butthole Breathers, you are enough, and you deserve to live your best life. Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

out, and frustrated. After years of working with clients, I’ve seen that this “earn-your-rest” mindset is common but toxic. It’s built into us by society, especially where success is tied to constant productivity. A local in Paris recently pointed out how Americans seem to be always go-go-go, never stopping just to be. They’re absolutely right — that constant pace feeds into this idea that we should only rest after meeting every obligation. But that mindset isn’t just exhausting; it’s harmful to our health. The stress keeps our nervous systems on high alert. This is why I created REM techniques to help integrate mindset work with physical care. Rest isn’t something to earn; it’s something we need for our bodies and minds to function well. One way to let go of the “earn it” mindset is by dipping your toe in. Try doing something small to give yourself a break. Maybe skip the dishes one evening and take five minutes for yourself. It doesn’t need to be a huge time commitment, just a small, intentional moment. Remember, rest doesn’t have to mean lying in bed. For me, just stepping outside, feeling the sun, or breathing fresh air is restful. Rest is what fills you up, brings a smile, and lets you breathe easier. We can’t serve others if we’re running on empty. Filling your cup first makes you more productive, focused, and energized. So next time you’re faced with that checklist, pause. You don’t need to finish everything to deserve a break. Just five or ten minutes can reset your mind and body, creating a healthier, more balanced life. Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

I’m sharing my top six essential tips to stay healthy, avoid jet lag, and minimize stress while you’re on the go. I’m currently enjoying my own adventure in Paris, and I know these practical travel hacks are game-changers when it comes to feeling your best on the road. Hydrate Before, During, and After: Hydration is key! I always recommend staying hydrated with good electrolytes, like LMNT, which help water absorb directly into your cells, keeping you energized without constant bathroom trips. Toss a packet in your bag, sip on the plane, and stay consistent with your hydration throughout your trip. Move Before Your Flight and Upon Arrival: Before heading to the airport, try to get some movement in – a workout, a walk outside, anything to get your body moving. When you arrive, resist the urge to crash in your hotel room. Instead, get outside, breathe in the fresh air, and let the natural light help reset your circadian rhythm. Movement and sunlight are your best friends for avoiding jet lag. Fuel Up with Protein Before Travel: Eating protein before you head out helps keep your metabolism steady, which can make a big difference in your energy levels. A balanced metabolism will help you sleep better, feel more energized, and avoid the sluggishness that often comes with travel. Listen to Your Body: Travel can be exhausting, so take cues from your body. If you need it, take a short, 20-minute nap to recharge. Keep up with your hydration and movement to keep yourself feeling balanced. Breathing Exercises for Stress Relief: A few deep breaths can really help you adapt to a new environment. I use simple breathing techniques to oxygenate cells, which keeps me calm, focused, and balanced when traveling. Travel Essentials for Immune Support: I always pack Vitamin C, D3, and magnesium to keep my immune system strong and stay regular. I also bring activated charcoal, which helps with digestion when I’m eating new foods, and I use Xlear nasal spray to help support immunity in crowded places like planes. Wherever you’re headed, these tips will help you stay refreshed, healthy, and ready to enjoy every bit of your travels. Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE: https://us.fullscript.com/welcome/spinesport/store-start Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

In this second part of the PCOS series, we’re building on the game plan from part one. If you haven’t listened to that, pause and go back, it’s important for the full picture! Today, we’re diving into steps four and five. Step four focuses on key supplements: magnesium, vitamin D3 with K2, and electrolytes. Magnesium is essential for your muscles, nerves, gut, and sleep. I recommend taking it before bed to help your body rest and heal. Vitamin D3 with K2 is also crucial, especially as we head into fall and winter. It helps with inflammation and supports many vital processes. And lastly, quality electrolytes, like LMNT, will help keep you hydrated and support tissue repair. Step five is all about mindset. Healing isn’t just physical—if you don’t believe you can heal, your body will struggle to follow suit. Negative self-talk won’t lead to progress, so we need to flip the script. Focus on gratitude, positivity, and self-love. Start by finding one thing you love about yourself, no matter how small, and list five things you’re grateful for each morning. These two steps, when combined with the first three, create a strong foundation for healing. I’m excited for you to implement them, share your progress, and help spread the word to others dealing with PCOS. Remember, healing is possible! Listen to Part 1 of the PCOS Game Plan HERE Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE: https://us.fullscript.com/welcome/spinesport/store-start ================================ Grab my free Breathe out of Tension Game Plan HERE: https://www.mytrainingroom.co/breathe... ================================ Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page ================================ Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

We're diving deep into PCOS (Polycystic Ovary Syndrome), which has become a big topic lately. A lot of women are struggling with it and feel hopeless after getting diagnosed, like there’s nothing that can be done. I’m here to tell you that’s not true, you can absolutely help yourself, and I'm going to break down a game plan that you can start implementing today. PCOS comes with a variety of symptoms like difficulty losing weight, insulin sensitivity issues, and even infertility struggles. But it’s not a dead end. I see women with PCOS all the time, and while everyone’s case is a little different, I co-manage these cases with functional medicine and create personalized game plans. Today, I’m sharing three steps you can start with to manage PCOS. First up, we need to address inflammation at the cellular level, which starts with your diet. I often recommend a keto or carnivore approach to help the body switch from burning carbs to burning fat, which can help regulate insulin and reduce inflammation. Next, we need to talk about exercise. If you’re doing intense HIIT workouts, it might be making your inflammation worse. Instead, I suggest lifting weights two to three times a week and incorporating more walking. Movement heals, but we need to do it in a way that helps the body, not stresses it out more. Finally, there’s the pelvic floor to think about. Pelvic floor rehab is crucial because PCOS can often involve scar tissue and other issues in that area. We’ll focus on breathing techniques, lymph drainage, and even simple exercises like putting your legs up against the wall to get things moving. This is just the start of the game plan. In part two, I’ll dive into more steps to help you take control of PCOS. Don’t forget to tag me if you share this episode and let me know how it’s helping you. You’re not alone in this journey, and you CAN heal. ================================ Grab my free Breathe out of Tension Game Plan HERE: https://www.mytrainingroom.co/breathe... ================================ Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page ================================ Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Football is back, baby! It's NFL season, and I am so excited to sit down with someone who embodies resilience and strength, Ben Jones. Ben, a former NFL offensive lineman, started his journey with the Georgia Bulldogs, moving on to the Houston Texans and later the Tennessee Titans. Despite being one of the toughest individuals I've ever met, Ben is incredibly nice, and I'm thrilled to dive into his life and career today. Born in a small town, Ben grew up dreaming of becoming a high school football coach, not an NFL player. He had minimal exposure to the wider football world due to the absence of internet and cell phones. "Growing up, it was just hunting, fishing, and high school football games. That was about it," Ben shares. His father, a Georgia fan who passed away when Ben was just 10, shifted his allegiance from Auburn to Georgia. From then on, it was all about representing Georgia in his hometown. Ben's path to Georgia and eventually the NFL was anything but easy. His college recruitment involved attending camps to earn offers because his small town lacked the resources to produce Division 1 SCC football players. But adversity wasn’t new to Ben. At 10, he not only lost his father but also suffered a skull fracture from a baseball bat accident. Later, in high school, Ben faced osteomyelitis in his shin, needing surgery and 10 weeks of IV antibiotics. Remarkably, he never missed a football game, demonstrating a level of resilience that would define his career. In the NFL, Ben amassed numerous injuries, three thumb surgeries, collarbone issues, AC joint problems, knee, ankle, and elbow scopes, and multiple MCL and ankle sprains. Yet, his mantra was simple: "If I can play and practice, I will." This mindset earned him respect from teammates and trust from coaches. He credits his older brother for instilling in him a relentless work ethic and drive to chase his dreams. One memorable moment for Ben was achieving 2,000 rushing yards with Derek, emphasizing the contagious nature of winning within a team. Despite the physical toll, he cherished every moment, underscoring the importance of mental toughness in the NFL. “Mental toughness is more important than the physical aspect. You’re constantly battling those demons, and yet you push through.” Stepping into a mentorship role, Ben aspired to be more than just a player. “I wanted to help my teammates be their best, whether it was financial advice or lifestyle tips. My wife, my rock, handled the home front, allowing me to focus on supporting my team.” Ben’s commitment extended beyond the field, being there two hours before and after team meetings, showing younger players the ropes. Retired yet as busy as ever, Ben now enjoys quality family time, coaching youth sports, and engaging in speaking events. His life epitomizes the essence of perseverance and dedication, making an impact both on and off the field. So remember, butthole breathers, it’s not just about taking care of your body but your mind if you want to achieve great things. ================================ Grab my free Breathe out of Tension Game Plan HERE: https://www.mytrainingroom.co/breathe... ================================ Connect with Dr. Audra on Instagram HERE: / draudralance Connect with Dr. Audra on TikTok: / doctoraudra ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: https://www.mytrainingroom.co/app-landing-page ================================ Grab your GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

I want to talk to you about birth control and some of the long-term effects that aren’t always part of the conversation. When birth control was first introduced, it was seen as a revolutionary option for women, giving us more control over our reproductive health. But, like with any medical intervention, the full effects aren’t always understood until it’s been studied over time. And now, years later, we’re starting to learn more about what prolonged use of birth control can do to the body, particularly to our tissues. One study looked specifically at tissue samples from women who had been on birth control for more than two years. What they found was that the tensile strength of their tissues, especially the thoracolumbar fascia (which is in your lower back), was significantly weaker compared to women who had never taken birth control. That’s huge. At the end of the day, birth control is a personal choice, and everyone’s situation is different. But it’s crucial to know that prolonged use can have side effects that go beyond what we typically hear. We’re talking about your body, your tissues, and your long-term health. So if you’re considering it or currently on it, please take the time to talk with a doctor who will listen and give you all the information you need to make an informed decision. And always remember, you have options and resources to support you on your health journey. The more we talk about it, the better equipped we are to make decisions for our bodies. ______________________________________________________ **Connect with Dr. Audra https://www.instagram.com/draudralance/ ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. https://www.mytrainingroom.co/breathe-out-of-tension ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life **https://www.mytrainingroom.co/app-landing-page Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop *Grab your Game Plan:** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.

Social media is a bit of a double-edged sword. On one hand, it opens the door to an endless stream of information, connection, and education. Samantha Parker, a seasoned social media manager, shared her own experience of discovering new ideas, recipes, health advice, and communities through social platforms. These opportunities have been a powerful force in her life and career, connecting her to people and resources that would otherwise remain out of reach. Samantha’s journey into social media management was sparked by her personal experiences and mental health challenges. Diving into projects with self-motivation, attending conferences and learning the ropes of the digital landscape. This is a reminder that social media, when navigated thoughtfully, can be a source of inspiration and support, allowing us to connect with others going through similar struggles. But it's not all positive. Misinformation and the constant flow of content can be overwhelming. Samantha recalled her early days trying to make sense of it all with limited guidance, a challenge many of us can relate to. Then there’s the negativity, the mean comments that can affect mental health. Her approach to handling criticism, inspired by ultra-marathon runner Andy Glaze’s humorous outlook by sharing negative comments, is a great example of turning negativity into something constructive. This should remind us of how important it is to be kind to yourself, especially when navigating the online world. There is also a positive side of social media engagement: talking people up, sharing good things about others, and how this "elevated word-of-mouth" can boost local businesses. She shared about a local coffee shop that saw incredible success through community support on social media. This story reminded us of the good that can come when we use social media mindfully. Still, the darker sides of viral fame, negativity, and the potential of using social media as a numbing tool are very real concerns. It’s crucial to set boundaries and practice self-awareness to avoid unhealthy habits. Social media can enrich our lives if used with intention, as a tool for connection, growth, and support. Remember to be kind to yourself and others, online and off. Connect with The Samantha Parker: https://thesamanthaparker.com/ https://www.instagram.com/thesamanthaparker/ ______________________________________________________ **Connect with Dr. Audra https://www.instagram.com/draudralance/ ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. https://www.mytrainingroom.co/breathe-out-of-tension ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life **https://www.mytrainingroom.co/app-landing-page Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop *Grab your Game Plan:** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.

All right, butthole breathers, welcome to part three of getting the edge with your mind. If you haven’t listened to part one or two, pause this, go back, and listen to them first. Trust me, they lay the groundwork for what we’re diving into today. Now that you're caught up, let’s talk about shutting out the noise. Do you have the discipline to do that? Because without that discipline, you won’t see the results you want. Action Step One: Shut out the noise. People are going to tell you no, they’re going to doubt you, and that’s fine. It’s not on them to do this work, t’s on you. I can support you, but I can’t do it for you. You have to choose to say, “I’m doing the work, I’m showing up for myself.” You want to grow, to feel great, have the best relationships, and live your best life, right? Then this step is non-negotiable. Action Step Two: Identify your self-sabotage. Growth doesn’t happen without discomfort. You have to get a little uncomfortable, a little vulnerable, and that’s how you break through. Sit with your patterns, ask yourself where you’re holding yourself back, and be honest. Action Step Three: Start small. I get it, you’re busy. So am I. You don’t have time to spend four hours every morning doing a full routine. So, what’s one small thing you can do to start your day right? For one of my clients, I had them step outside in the morning, look at the sun, and just breathe. Feel the sun, feel the ground, and think of five things you’re grateful for. It’s simple, but that’s where change starts. And let me tell you, the progress you’ll see after a few weeks is going to blow your mind. Maybe you’ll sleep a little better, feel more creative, or even notice you're less annoyed with people. That’s how you know it's working, but you’ve got to stick with it. You deserve to feel great, to live a life you’re excited about. So, are you ready to commit to this? The results will be worth it, I promise. Share this series, send it to someone who needs it, and let’s keep pushing each other to be the best we can be. You’ve got this. ______________________________________________________ **Connect with Dr. Audra https://www.instagram.com/draudralance/ ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. https://www.mytrainingroom.co/breathe-out-of-tension ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life **https://www.mytrainingroom.co/app-landing-page Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop *Grab your Game Plan:** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Click here to choose yours.