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Tips to get you better

Cervical Wedge

The Pettibon System Cervical Dorsal Fulcrum helps restore spinal curves and mold the spine into its optimal position. Use of the wedge gently stretches and relaxes your spine, additionally assisting in relieving neck, shoulder, and back pain. I find this helps patients with chronic neck pain and discomfort due to cervical arthritis and disc degeneration.

Spinal Decompression Therapy

Spinal Decompression Therapy decreases the pressure on the disc, widens the joint and promotes healing of the damaged disc, nerves and surrounding structures. This technique can accelerate the healing process by removing adhesion and scar tissue that may surround an arthritic spinal joint.

Patient Stretches (see advance stretching below )

The simple things can bring the most relief, don’t forget to stretch and foam roll on a regular basis.

Technical version of what I mean when I say you have a pinched nerve:

With Headaches

Officially, cervicogenic headache is a “secondary headache arising from musculoskeletal disorders in the cervical spine and is frequently accompanied by neck pain.”

In Your Neck & Lower Back

Discogenic pain is “considered as the most frequent cause of chronic low back pain.” Discogenic pain secondary to internal disc disruption is the main cause of chronic LBP and disability.

A hypothesis of chronic back pain: ligament subfailure injuries lead to muscle control dysfunction

A new hypothesis, based upon the concept that subfailure injuries of ligaments (spinal ligaments, disc annulus and facet capsules) may cause chronic back pain due to muscle control dysfunction, is presented.



Shoulder mobility stretches with a PVC pipe

Foam Rolling

Calf stretch for Plantar Fasciitis

Advanced Stretching: Lower Back 12 Minute Foundation Training Home Stretches

The infamous 12 minute FT video with over 2.5 million views on YouTube and still going. Originally created in 2011 for Lance Armstrong before those other things happened, this training will help strengthen your spine and improve your overall health.



What vitamins should I take and how often should I take them?

70% of American’s have low Vitamin D levels
60% are deficient in Vitamin E
40% are deficient in Magnesium
38% are deficient in Calcium
35% are deficient in Vitamin K
34% are deficient in Vitamin A
25% are deficient in Vitamin C

Electrolyte Imbalance: Symptoms & How to Fix It

In general, you should be consuming 5,000mg of sodium; 1,000mg of potassium, ideally in the form of potassium chloride or potassium citrate; and 300mg of magnesium, preferably in the form of magnesium malate every day, in addition to what you get from dietary sources.

The most common symptoms of an electrolyte imbalance include muscle cramps, anxiety, headaches, insomnia, flu-like symptoms, digestive issues, confusion or brain fog, joint pain, fatigue, and dizziness. Here are some steps to fix it, you may also consider checking out Liquid IV


Websites & Blogs

Below are the websites and blogs I use for current information on diet, exercise and general health questions.

TESTING: Genetics, Food Sensitivities

How to Test for MTHFR Mutations and What to Do if You Have Them by Amy Myers

In my last article I talked about what MTHFR mutations are, why they matter, and how they’re connected to autoimmune disease, Hashimoto’s, Graves, and thyroid dysfunction. If you’re just joining me, be sure to check out the first article and then pop back over here.

Found My Fitness Genetic Testing

Gene variants called SNPs can affect the way our bodies absorb, metabolize, and utilize nutrients, and determine how effectively we eliminate potential carcinogens. By understanding the mechanisms by which these genes work and analyzing data generated from genome-wide association studies scientists can now understand what impact SNPs may have on disease risk and longevity in relationship with certain gene-environmental contexts.

Once researchers understand how specific genotypes can affect how our genes function, this enables development of the most favorable nutritional and lifestyle strategies specific to a person’s genotype. This comprehensive genetic report consolidates up-to-date research on most of the common SNPs that research suggests may have actionable nutritional and lifestyle interventions based on scientific evidence. In order for us to produce your customized report, you must have been tested previously by a DNA testing service like 23andMe.

Food Sensitivities

US Biotek can check your food sensitivities with a simple finger prick test. Their 144 panel test checks for a delayed reaction to food (IgG = gradual response), most offices only check for an IgE reaction (IgE = emergency). A delayed reaction makes it harder to find which food is causing the problem as the symptoms take 24-36 hours to appear. Read more about their testing here, and see a sample report here.


Diet & Exercise

Dr. Mercola’s new book Ketofast will give you several options on how to improve your health through diet. You can start with a decreased eating window or jump right into the ketogenic lifestyle.

Dr. Terry Wahls was dependent on a tilt-recline wheelchair for four years until she reclaimed her health using a diet and lifestyle program she designed specifically to restore her cellular health-she now pedals her bike to work each day. She wrote The Wahls Protocol®-A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles to help guide readers to reclaiming their own health.

Is Keto Effective for women?

The keto diet is so different from other weight loss diet plans that it tends to spark concern, particularly regarding women’s health.

There is no doubt that carb restriction can promote substantial amounts of fat loss for many women, but its impact on hormone levels, fertility, pregnancy, and menopause is often misunderstood.

This naturally begs the question: Do keto weight loss results come at a cost, or is the diet a win-win for women’s health? To help answer this critical question, we’ve developed this comprehensive keto guide for women.

Whole 30 Paleo Diet

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it.

Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try?

Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the
foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Histamine Handout Could histamine’s be causing your migraines?

Histamine are know to cause allergic reactions, but they can also trigger migraines, joint pain and can also cause leaky gut syndrome. The above handout will help you figure out if you are allergic to certain foods that are high in histamines.

To break down histamine in the body you need nutritional cofactors – iron, B12, B6, copper and Vitamin C. This is why I recommend patients take a maintenance dose of the vitamins listed above on our Why you should take vitamins handout.

Is Gluten to blame for your Hasimoto’s?

By now you’re likely at least somewhat familiar with the gluten-free movement. You may have heard that gluten sensitivity can cause health problems and a myriad of symptoms. However, did you know it is particularly damaging for anyone with Hashimoto’s?