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Trauma takes a toll—physically, emotionally, spiritually. You don’t have to carry it alone.

When the smoke clears and the flames are out, our firefighters are often left with more than soot-covered gear. They carry images, traumatic moments that linger long after the sirens fade.

Recently, I’ve had conversations with several firefighters in the Chelan Valley, and a theme kept surfacing: PTSD, emotional exhaustion, chronic stress, and unspoken pain. These men and women put their lives on the line for us—but who’s checking in on them?

Today, I want to speak directly to our first responders from Chelan, Manson, Pateros, Wenatchee, and Brewster:

Thank you.

You’ve stood in front of danger to protect our homes, families, and land. You’ve witnessed devastation most people can’t imagine—and carried that weight back home. Whether it was this year’s fire season or years past, we see your sacrifice, and we’re incredibly grateful.

But gratitude isn’t enough. It’s time to give back in a real, tangible way.

Why This Matters: The Hidden Burnout of Firefighting

Firefighters face one of the highest rates of PTSD and suicide among public servants. The constant exposure to trauma—accidents, deaths, natural disasters—builds up in the body, and if not processed, it can manifest in:

• Chronic pain
• Sleeplessness
• Anxiety and depression
• Explosive outbursts or emotional numbness
• Physical injuries from overcompensating due to unresolved emotional trauma

And the hard part? Most people never talk about it. 

A Special Thank-You: Free Appointments for Our Local Heroes

To show our appreciation, we’re donating 4 new patient exams and adjustments/station to local firefighters. If you or someone on your team needs support, no questions asked—reach out. This is our way of giving back and honoring the mental and physical toll you’ve taken on our behalf.

3 Powerful Ways Firefighters Can Heal From Trauma

1. Find Your Support Group

There’s power in not walking alone. Find a support group or someone to talk to who cares and knows how to help. If you don’t have anyone, we recommend checking out:

• Calm After the Call – NCW First Responders: A peer support group specifically designed for those in your shoes.
• Celebrate Recovery Chelan: A Christ-centered recovery program that offers healing from trauma, addiction, and stress—no judgment, just grace.

2. Get Back to the Basics

Hydration, real food, sleep, movement—these aren’t just habits; they’re your foundation for recovery. If your body is stuck in fight-or-flight mode 24/7, it’s almost impossible to heal.

Start by making small changes:

• Morning sunlight for 15 minutes
• Avoid sugar and energy drinks when possible
• Prioritize rest, even if sleep doesn’t come easy

3. Consider Chiropractic Care + Neuro Emotional Technique (NET)

This might surprise you, but unprocessed emotional trauma often shows up as physical pain. Low back tension, headaches, shoulder stiffness—it’s not always from lifting or sleeping wrong. Sometimes it’s the body holding onto unresolved trauma.

At our clinic, we use Neuro Emotional Technique (NET) to help uncover and release these hidden stressors. When paired with chiropractic adjustments, this method can:
✅ Improve recovery from injuries
✅ Reduce stress-related pain
✅ Support emotional and mental clarity

Don’t wait until you’re in crisis. Early care can prevent chronic pain, burnout, and even deeper emotional struggles.

For Athletes and Runners: Trauma Can Happen to You Too

You don’t have to be a first responder to carry trauma. Many athletes and runners also experience forms of PTSD, though it’s rarely talked about.

That one injury that sidelined your training.
The surgery that changed how you moved.
The race you never finished.
Or the pain that keeps coming back, no matter how many stretches or therapies you try.

Trauma doesn’t have to be a massive event. Sometimes, it’s built over time—through physical setbacks, stress, or the fear of re-injury. When left unprocessed, it can show up as:

• Ongoing aches and pains

• Mental blocks before workouts

• Unexplained fatigue or lack of drive

• Anxiety during runs or training sessions

• Fear of pushing your body again

As an ultramarathon runner and sports chiropractor, I’ve walked this road personally and with many of my patients. That’s why I use tools like Neuro Emotional Technique (NET) to help the body release emotional trauma that’s stored deep in the nervous system and muscles.

Just like with firefighters, this is not just emotional—it’s physical.
Pain that won’t go away.
Performance that won’t bounce back.
Motivation that’s vanished.

If that sounds like you, don’t ignore it. Your body is trying to tell you something.

Jamie Karren



Read More

So thorough! Dr. Nate not only gives excellent adjustments, but includes muscle testing and emotional release techniques. These three practices, when done together, create optimal healing inside and out. I highly recommend Living Well Family Chiropractic for a full spectrum whole body healing.

You Show Up for Others. It’s Time to Show Up for Yourself.

Whether you’re a firefighter protecting our communities, or an athlete pushing your body to new limits, the message is the same:

Your pain—physical or emotional—matters.

You don’t have to wait until you’re broken to ask for help. Early care can prevent long-term problems, restore your motivation, and get you back on your feet—stronger than before.

Remember:

Trauma isn’t just in your head. It lives in your body.

You don’t have to carry it forever.

Schedule your visit today and let’s start your healing journey.

Whether you’re taking your first step toward healing or helping someone else take theirs—we’re here for you.

If you are a firefighter in the area, use code: CHELANFIRE at checkout for a free exam & adjustment. Spots are limited book now. This offer expires 8/24/25. 

BOOK APPOINTMENT

We want to hear from you!

Leave a comment or question below! Have you experienced PTSD? What was most helpful for you? 

Health Disclaimer: This blog is for educational purposes only. It is not intended to diagnose, treat, or replace medical advice. Please consult with a qualified healthcare provider for individual care.

The post Honoring Our Heroes: A Message to Firefighters in Chelan, Manson, Pateros, Wenatchee & Brewster appeared first on Living Well Chiro.

 

What Scares Me the Most (And How I’m Overcoming It)

I’ve run multiple ultramarathons—50+ mile races that test every ounce of physical and mental grit. I’ve endured long nights on the trails, fought through pain, and crossed finish lines I once thought were impossible.

But here’s the truth…

An Olympic Triathlon scares me.

It’s not the 10K run or the 25-mile bike ride. It’s the 1-mile swim that keeps me up at night.

I love swimming. Always have. But swimming competitively in open water? That’s a whole different game.

When I trained for my first sprint triathlon years ago, I remember getting to the end of a short pool lap… completely out of breath. I thought, “How in the world am I going to do this?”

Now, here I am training for a 1-mile swim, and those doubts still creep in.

But that’s what growth feels like, right? Scary. Hard. Worth it.

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Facing the Fear Head-On

Lately, I’ve been doing a lot of pool workouts, building up my endurance. And I’ve started incorporating open water swims—even though they terrify me. There’s something about the unpredictability of the lake, the waves, and the lack of walls to hold onto that pushes me far outside my comfort zone.

And yet, every time I finish a session, I feel stronger—not just physically, but mentally too.

(Pictures are of me practicing with a serial iron man competitor Mike Zoretic. He kicked my butt on the swim, but I got it done).

As an athlete and ultramarathon runner, I know how critical it is to prepare my body, not just for the event, but for the training itself.

That’s why I get adjusted regularly. It’s my secret weapon to staying injury-free and performing at my best.

---

3 Tips to Prevent Injuries During Triathlon Training

If you’re training for a triathlon—or any big event—here’s what I’ve learned from years of treating competitive athletes about keeping your body healthy:

✅ 1. Don’t Ignore Small Pain
That “nagging ache” in your back or hip isn’t normal. Left unchecked, it can turn into an injury that sidelines you. Get your body checked before it breaks down.

✅ 2. Prioritize Recovery as Much as Training
Your muscles don’t get stronger during the workout—they rebuild during recovery. Sleep, mobility work, and chiropractic care are critical.

✅ 3. Keep Your Spine in Alignment
Think of your body like a high-performance machine. If the frame is off, even slightly, it throws off the whole system. Regular adjustments ensure your nervous system and muscles are firing on all cylinders.

---

From 9/10 Pain to Race-Ready in 5 Days

Just last month, a triathlete came into my office with 9/10 back pain and thought their race was over.

We worked together using gentle adjustments, muscle testing, and soft tissue work. Five days later, they competed—and crushed it.

This is why I’m so passionate about helping athletes stay in the game, not just recover after the fact.

The post Why This Ultramarathon Runner is Terrified of a Triathlon (And Why You Should Care) appeared first on Living Well Chiro.

The post Most People Ignore These 6 Things… and That’s Why They’re Still Tired appeared first on Living Well Chiro.

A Deep-Dive Into Epi-Paleo Rx by Dr. Jack Kruse (and What It Means for You)

If you’ve ever felt like you’re doing everything “right”—eating clean, working out, taking supplements—but still stuck with stubborn fat, low energy, or sleep that never quite restores you, then I want to share a book that hit me hard: Epi-Paleo Rx by Dr. Jack Kruse.

Dr. Kruse isn’t your typical health author. He’s a neurosurgeon who went through his own health crisis and decided to question everything—especially what we believe about food, light, and the environment. The result? A totally different roadmap for healing, especially if you’re tired of surface-level solutions.

To listen or read this book in full, click here.

The Big Idea: You’re Not Broken—You’re Just Out of Sync

Dr. Kruse argues that most modern health problems—obesity, diabetes, fatigue, poor recovery—aren’t just about food or willpower. They’re about timing, light, and the signals your brain receives. When you live out of sync with natural rhythms (think: artificial light, constant snacking, zero sun exposure), your body loses its ability to regulate basic processes like metabolism, hormones, and energy production.

This book isn’t just about what to eat—it’s about when and how to live.

4 Key Takeaways (That Could Change Everything)

1. Fix Your Leptin First

Leptin is a hormone that tells your brain you’re full and helps regulate fat burning. If your leptin signaling is off (and for most people, it is), your body won’t burn fat efficiently—no matter how many calories you cut. Dr. Kruse walks through a specific morning protocol (big protein breakfast, no blue light, no snacking) to restore leptin sensitivity. 

Want to loose Weight? Click here for the breakdown...

 Understanding Leptin Resistance

What is Leptin?
Leptin is a hormone produced by fat cells that signals the brain to regulate appetite and energy expenditure. When functioning correctly, it helps maintain a healthy body weight.

Leptin Resistance:
In leptin resistance, the brain doesn’t respond properly to leptin signals, leading to increased hunger and reduced energy expenditure, contributing to weight gain.

Signs You Might Be Leptin Resistant:

• Overweight by more than 25 pounds
• Persistent cravings, especially for carbohydrates at night
• Difficulty losing weight despite diet and exercise
• Fatigue and poor sleep quality

 

🥩 The Leptin Reset Protocol: Step-by-Step

1. Morning Routine

• Sunlight Exposure:
  Upon waking, spend 20–30 minutes outside in natural sunlight to help reset your circadian rhythm.
• Breakfast Timing:
  Eat within 30 minutes of waking.
• Breakfast Composition:
  • Protein: 50–75 grams (e.g., pastured eggs, grass-fed meats, wild-caught fish)
  • Fats: Healthy fats like coconut oil, ghee, or pastured butter
  • Carbohydrates: Less than 50 grams; if overweight by more than 30 pounds, limit to 25 grams

Note: Avoid processed foods and sugars. Do not count calories.

2. Meal Timing and Frequency

• Meals per Day:
  Start with three meals per day; as hunger and cravings diminish, transition to two meals.
• No Snacking:
  Avoid all snacks to allow insulin and leptin levels to normalize.
• Meal Spacing:
  Allow 4–5 hours between meals and finish dinner at least 4 hours before bedtime.

3. Evening Routine

• Light Exposure:
  After sunset, minimize exposure to artificial light. Use blue light-blocking glasses and dim lights to promote melatonin production.
• Physical Activity:
  If exercising, schedule workouts between 1–5 p.m. Avoid intense exercise in the morning or late evening.
• Sleep:
  Aim for 7.5–8 hours of sleep per night. Go to bed by 10 p.m. in winter and 11 p.m. in summer.

🧊 Optional: Cold Thermogenesis (CT)

Once you’ve adapted to the Leptin Reset Protocol, consider incorporating CT to enhance fat loss and mitochondrial function.

Methods:

• Face Dunking:
  Dunk your face in 50–55°F (10–13°C) water for as long as comfortable. Repeat several times.
• Ice Packs:
  Place a 20–40 lb ice pack on your torso while wearing a compression shirt for up to 60 minutes. (Make sure to consult your doctor on this one.) Personally I use a cold shower. 
• Cold Baths:
  Immerse in a bathtub filled with cold water (50–55°F) for 45 minutes, 2–5 times per week.

Note: Always consult with a healthcare provider before starting CT, especially if you have underlying health conditions.

 Nutritional Recommendations

• Diet Type:
  Follow a strict Epi-Paleo diet focusing on:
  • Proteins: Grass-fed meats, wild-caught fish, pastured eggs
  • Fats: Coconut oil, ghee, pastured butter
  • Carbohydrates: Non-starchy vegetables; avoid grains, sugars, and processed foods
• Hydration:
  Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz).
• Supplements:
  Consider vitamin D3 and omega-3 fatty acids, especially if blood tests indicate deficiencies.

Monitoring Progress

Signs of Improved Leptin Sensitivity:

• Decreased hunger and cravings
• Improved sleep quality
• Increased energy levels
• Weight loss, particularly in men
• Mood stabilization, particularly in women

Next Steps:

Once these signs are evident, you can transition to the Leptin Rx Postscript, which includes:

• Adjusting macronutrient ratios based on activity levels
• Incorporating high-intensity interval training (HIIT)
• Fine-tuning meal timing with seasonal light cycles

 

2. Eat What Your DNA Recognizes

The “Epi-Paleo” diet focuses on seafood, healthy animal fats, and seasonal veggies. It’s not about trendy macros—it’s about eating the way your biology expects: high in DHA, low in processed carbs, and matched to the seasons.

3. Light Is a Nutrient

This part blew my mind. The kind of light you get (or don’t get) has a direct impact on your brain, your metabolism, and even how you process food. Morning sunlight helps reset your circadian rhythm and supports fat-burning hormones. Artificial light at night does the opposite.

4. Cold Isn’t Bad—It’s Medicine

Dr. Kruse is a huge advocate for cold thermogenesis (cold showers, ice baths, cold walks) to boost mitochondrial health and support fat loss. It sounds intense, but if done right, it can radically improve energy and resilience.

4 Quick Tips You Can Implement Today

Here are four simple, science-backed strategies from Dr. Kruse’s book you can start today that can change your health—without needing to read 400 pages first:

1. See the Sunrise (Without Sunglasses or Screens)

Expose your eyes to natural light within 30–60 minutes of waking. This resets your circadian clock, boosts energy, and supports metabolism. Bonus: go outside barefoot for grounding.

2. Eat a Protein-Heavy Breakfast (Within 30 Minutes of Waking)

Skip the carbs and start your day with 30–50g of protein. This helps stabilize blood sugar, restore leptin sensitivity, and reduce cravings all day long.

3. Stop Eating After Sunset

Your body isn’t wired to digest and repair at the same time. Give your metabolism a break by closing the kitchen when the sun goes down. It supports better sleep, digestion, and fat-burning.

4. Cold Rinse or Cold Walk

Try a 30-second cold rinse at the end of your shower—or take a brisk walk in the cool morning air. Cold activates brown fat, reduces inflammation, and energizes your cells for the day ahead.

You don’t need to be a hardcore biohacker to benefit from this. If you’re someone who:

• Struggles with stubborn fat or fatigue
• Wants to perform better (on the trail, in the gym, or just in life)
• Has tried “eating healthy” but still feels off

Then Epi-Paleo Rx offers a powerful, biologically-rooted perspective that will challenge and inspire you.

And if it feels overwhelming? That’s what I’m here for. As a chiropractor and nutrition expert who specializes in helping athletes, runners, and high-performers optimize their energy and recover naturally, I’ve helped hundreds of patients implement these ideas in a practical, doable way—without fad diets or guesswork.

Want to Put These Ideas Into Practice?

I’ve taken the core principles of Epi-Paleo Rx and woven them into my 14-Day Fat to Fit Reset Program—a focused, foundational way to:

✅ Reset your circadian rhythm
✅ Fuel your body with the right foods
✅ Shed stubborn weight and inflammation
✅ Build the metabolic flexibility you’ve been missing

Or, if you want a more tailored approach, book a nutrition appointment and we’ll go over your current routine, identify where you’re out of sync, and build a simple strategy that matches your goals and your lifestyle.

Final Thought

You’re not lazy. You’re not broken. You’re just misaligned with the natural rhythms your body depends on.

Epi-Paleo Rx isn’t a light read—but it’s one of the most eye-opening books I’ve read on how to truly get well. If you’re serious about healing, this book (and this approach) could be your new blueprint.

And if you’re ready to start? I’ve got your back.

—Dr. Nate

 

 Disclaimer:

This blog post is for educational and informational purposes only. It is not intended to diagnose, treat, or cure any medical condition. Always consult with your doctor or qualified healthcare provider before starting any new health program, dietary change, or lifestyle modification—especially if you have a chronic condition, are pregnant, or take medication.

The post Still Tired and Gaining Weight? You Might Be Missing This Hidden Hormone Fix appeared first on Living Well Chiro.

⚠️ Disclaimer:

This blog is not medical advice. Always talk with your doctor before beginning or changing any medical treatment, especially related to cancer or chronic illness. The information below is for educational purposes only and is meant to inspire deeper learning and conversation.

As a chiropractor who works with runners, nutrition clients, and everyday people trying to feel better, I’ve spent years helping others heal naturally—using real food, muscle testing, nervous system support, and movement. But over time, I’ve learned that healing is more than just adjusting the spine or fixing digestion. It’s also about navigating fear, asking better questions, and showing up for the people we love when health challenges—like cancer—turn their world upside down. That’s why I pay attention when something challenges the conventional approach and offers a new perspective worth exploring.

We’ve all watched someone we love suffer from cancer. Whether it’s a parent, a friend, or a patient—it hits hard. That’s why this subject is deeply personal to me. I’m always on the hunt for real, natural solutions that go deeper than symptom management and offer real hope for healing.

Okay. Let’s talk about a book that kind of blew my mind.

I’ve read a lot of books on cancer — from mainstream to alternative, from case studies to research papers. Cancer and the New Biology of Water by Dr. Thomas Cowan? It hit different. This isn’t just a “try this herb” or “don’t eat that” kind of book. It’s a deep dive into the very nature of what cancer is — and what it isn’t.

Why This Book Stands Out

Here’s the thing: we’ve spent billions of dollars researching cancer. We’ve poured decades of work into “finding a cure.” Yet chemo and radiation still remain the dominant tools. Cancer rates haven’t gone down. In fact, if anything, they’ve climbed.

Dr. Cowan asks a bold question: what if we’re thinking about cancer all wrong?

And that’s exactly what makes this book so intriguing.

Key Takeaways Without Giving It All Away

Dr. Cowan’s central idea is that the real issue isn’t just rogue cells. Instead, it may be related to water — specifically, the quality of water inside and around our cells. He calls this “structured water.”

Without getting too sciency on you (because yes, a few chapters get a little heady), he makes a compelling case that:

• Healthy cells need structured water to function properly
• When water becomes disordered due to toxins, stress, diet, or EMFs, the body loses regulation
• Cancer may be a symptom of this cellular breakdown, not just an isolated attack

This perspective offers a shift in how we view healing and disease.

Common Sense Meets Cutting Edge

What I appreciated most is that it’s not all “woo.”

Dr. Cowan doesn’t just speculate. He pulls in research, evidence, and challenges the conventional medical model. Some suggestions might feel progressive, or even a little “out there” for some readers. However, others are just straight-up solid health wisdom:

• A Weston A. Price-style diet
• Time in nature
• Clean water
• Specific herbal remedies
• Stress and emotional healing
• Rebuilding the terrain of the body

This holistic approach is grounded in common sense, even if some parts stretch your thinking.

It Gets Deep, But It’s Worth It

Some chapters veer into quantum biology, water physics, and intracellular dynamics. It’s dense, no doubt. However, don’t let that scare you off. If you skim when needed and focus on the big ideas, you’ll still walk away with a powerful new lens on cancer, chronic illness, and what true healing might look like.

Who Should Read This Book?

This book is for you if:

• You’re curious about the root causes of disease
• You believe there must be more than “chemo or nothing”
• You want to strengthen your body’s terrain instead of chasing symptoms
• You enjoy learning about natural healing without abandoning science
• You love books that challenge conventional wisdom

Whether you agree with every page or not, you’ll walk away thinking differently.

Want to Dive Deeper?

We’re currently reading Cancer and the New Biology of Water in our clinic’s book club. I’ll be sharing what resonated, what challenged me, and how we might apply some of the ideas in real life.

👉 Join the Book Club Here

Download the Free Ebook

If you haven’t yet, grab our free 7 Keys to Unlocking Your Health eBook. It lines up perfectly with the foundational principles Dr. Cowan touches on.

👉 Download it here

Final Thought

Whether you agree with everything Dr. Cowan writes or not, one thing is clear: we need better questions. We need open-minded conversations. And we definitely need to stop doing the same thing over and over, expecting different results.

This book will challenge you. It will stretch your brain. Most of all, it will inspire you to rethink how we heal.

Let me know if you decide to read it — and come discuss it in our next book club!

—Dr. Nate

Sources

1. Cowan, T. (2019). Cancer and the New Biology of Water. Chelsea Green Publishing.
   • Core source for the blog post; explores structured water, intracellular coherence, and cancer from a terrain-based perspective.
2. Pollack, G. H. (2013). The Fourth Phase of Water: Beyond Solid, Liquid, and Vapor. Ebner and Sons.
   • Groundbreaking research on structured water (“EZ water”) in biological systems, foundational to Cowan’s argument.
3. Szent-Györgyi, A. (1971). Electronic Biology and Cancer: A New Theory of Cancer. Marcel Dekker.
   • Nobel Laureate’s early theory proposing that cancer is a disease of energy — not just mutated DNA.
4. Weaver, C. M., & Heaney, R. P. (2006). Food Sources, Supplements, and Bioavailability of Nutrients. Elsevier.
   • Supports the importance of nutrient-dense, whole-food diets (such as Weston A. Price principles) in chronic disease prevention.
5. Price, W. A. (1939). Nutrition and Physical Degeneration. Paul B. Hoeber, Inc.
   • Dr. Cowan frequently references Price’s work. This foundational book connects traditional diets with disease resistance and optimal physiology.
6. Seyfried, T. N. (2012). Cancer as a Metabolic Disease: On the Origin, Management, and Prevention of Cancer. Wiley.
   • Argues that cancer is a metabolic, mitochondrial disorder — aligns with terrain theory and some of Cowan’s views.
7. McDougall, J. A., et al. (2005). “A Critical Review of the Evidence for the Role of Diet in Cancer Prevention.” Nutrition and Cancer, 53(2), 111–121.
   • Reviews epidemiological links between nutrition, lifestyle, and cancer incidence.
8. Hanahan, D., & Weinberg, R. A. (2011). “Hallmarks of Cancer: The Next Generation.” Cell, 144(5), 646–674.
   • Standard reference for mainstream cancer biology; helps contrast the genetic model of cancer with Cowan’s terrain-based views.
9. Brame, J., & Pignatello, J. J. (2019). “Emerging Contaminants in Water: New Challenges for the Environment and Human Health.” Science of the Total Environment, 646, 1632–1636.
   • Discusses how water quality affects biology and supports Cowan’s concerns about environmental toxicity.
10. Lindlahr, H. (1913). Nature Cure: Philosophy and Practice Based on the Unity of Disease and Cure. Nature Cure Publishing.

• One of the earliest articulations of terrain theory — a major foundation of Cowan’s paradigm.

11. Gonzalez, N. J. (2012). “The Trophoblast and the Origins of Cancer: One Solution to the Medical Enigma of Our Time.” Nutrition and Metabolism Insights, 5, 7–16.

• Alternative view of cancer pathogenesis aligning with Cowan’s challenge of the mutation model.

12. Béliveau, R., & Gingras, D. (2007). Foods That Fight Cancer: Preventing Cancer through Diet. DK Publishing.

• Supports use of natural foods and herbs in cancer prevention — a recurring point in Cowan’s book.

13. Levy, T. E. (2017). Death by Calcium: Proof of the Toxic Effects of Dairy and Calcium Supplements. MedFox Publishing.

• Challenges mainstream nutrition; part of the ongoing conversation about rethinking modern health paradigms.

14. Pischinger, A. (1991). The Extracellular Matrix and Ground Regulation. North Atlantic Books.

• Supports Cowan’s terrain-focused view by showing how connective tissue and the extracellular matrix influence cellular behavior.

15. Barrett, T., et al. (2018). “The Effects of Psychological Stress on Cancer Recurrence.” Journal of Psychosomatic Research, 103, 118–126.

• Demonstrates how emotional and psychological stress influences cancer outcomes — aligned with Cowan’s mind-body emphasis.

The post This Book Changed How I Think About Cancer A Thought-Provoking Look at Cancer and the New Biology of Water by Dr. Thomas Cowan appeared first on Living Well Chiro.

If you’re like most of my patients — you’re driven, disciplined, and probably a little frustrated.

You eat clean.
You work out.
You try to get enough sleep.
And yet… something’s still off. You wake up tired, your joints feel stiff, the scale doesn’t budge, and your afternoon energy crashes harder than your college roommate after leg day.

Sound familiar?

That’s exactly where I was—and where a lot of my athletic and wellness-focused patients land—before I read The Circadian Code by Dr. Satchin Panda.

This book didn’t just give me new tools.
It gave me a new operating system.

Key Principle: Your Body Runs on a Clock

We all have a built-in 24-hour rhythm that controls everything from energy, metabolism, hormones, pain sensitivity, digestion, and fat burning. It’s called your circadian rhythm — and most of us are completely out of sync with it.

What I love about this book is that Dr. Panda doesn’t just drop a bunch of science and leave you to figure it out. He gives clear, actionable steps you can actually implement — no biohacking gadgets or 90-minute morning routines required.

Top Takeaways (Especially for Active, Health-Conscious People):

1. Eat in a 10-Hour Window (a.k.a. Time-Restricted Eating)

Why this matters: Your body is primed to digest and metabolize food during daylight hours — not late at night. Eating too close to bedtime disrupts sleep, spikes insulin, and increases fat storage.

Action Step:
Start eating around 8–9 AM and finish your last bite by 6–7 PM.
Even if you’re eating healthy, the timing is just as important.

2. Get Morning Light (Yes, Even on Cloudy Days)

Why this matters: Sunlight early in the day resets your biological clock, lowers stress hormones, and tells your body to burn fat and be alert.

Action Step:
Go outside within 30 minutes of waking. No sunglasses. No phone. Just 5–10 minutes of natural light.

Want to geek out more on how light affects your health and mood? 👉 Check out this blog post I wrote.

3. Sleep Isn’t Just About Hours — It’s About Rhythm

Why this matters: Going to bed and waking up at the same time each day trains your brain and nervous system to recover faster, burn fat more efficiently, and reduce inflammation.

Action Step:
Set a consistent sleep-wake time. Even on weekends. Your nervous system will thank you.

4. No Late-Night Snacks — Even “Healthy” Ones

Why this matters: After dark, your digestive system slows down and your insulin sensitivity tanks. Eating late is like fueling up a car after the engine is off — it just sits there and gums things up.

Action Step:
Make your last meal the most nutrient-dense and finish it at least 2–3 hours before bed.

5. Consistency > Perfection

Why this matters: You don’t need to live like a monk. You just need to give your body enough rhythm to start trusting you again.

Action Step:
Pick one circadian habit to implement this week. Build from there. Your body will reward you quickly.

Who Should Read This Book?

If you’re:

• A runner trying to shed stubborn fat
• An athlete stuck in a plateau
• A health nerd with great habits but little progress
• Someone who feels off but can’t quite explain it…

👉 This book is for you.

Whether you’re trying to boost performance, balance hormones, lose weight, or just feel like yourself again, this book gives you the blueprint you didn’t know you needed.

And I don’t just recommend it — I’ve built parts of my 14-Day Fat to Fit Reset Program around the principles in this book. It’s that good.

Want to Read It with us?

This month in our Book Club, we’re diving into The Circadian Code together.

👉 Join the book club here — and let’s reset your body together.

Or if you just want to grab the book and start highlighting your way to healing:
👉 Grad a copy or listen to it here

Final Verdict: 5 Stars

It’s rare that a book comes along that changes how you live, not just how you think.
This is one of those books.

Don’t just read it. Apply it. And watch what happens.
Your body already knows how to heal — you just have to get back on its schedule.

The post ⭐⭐⭐⭐⭐ This Book Fixed the Missing Link in My Health (and My Patients’) appeared first on Living Well Chiro.

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As a chiropractor for athletes and runners, I’ve spent years optimizing my health and performance—both for myself and my patients. One of the biggest lessons I’ve learned? Even the cleanest diet isn’t always enough.

I used to believe that eating whole, organic foods would cover all my nutritional needs. But after testing, research, and real-life experience, I realized that our modern food system is nutrient-deficient due to:

🚫 Depleted soils—our produce has fewer vitamins and minerals than decades ago
🚫 Pesticides & GMOs—these impact gut health and absorption of key nutrients
🚫 Chronic stress & intense training—burn through essential vitamins & minerals faster than we can replace them

That’s why I strategically use supplements—not to replace good nutrition, but to fill the gaps and keep my body functioning at peak performance. As an ultramarathon runner and sports chiropractor, I need my body to be strong, resilient, and full of energy. And these are the supplements I take daily to make that happen.

👉 Bonus: My members get 10-20% off supplements every month! If you take supplements regularly, this is a game-changer.

P.S. In case you are wondering, not all supplements are made equal. I wouldn’t waist money on 90% of them because they are made cheaply and don’t work at best.

If your curious on what to look for in a good supplement, I will write an article on this in the near future so stay tuned… Our goal is to equip you with the tools to take charge of your health!

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My Favorite Supplements for Peak Performance & Daily Health

1. Catalyn – The Foundation of Whole-Body Health

What it does: This is my whole-food multivitamin, designed to provide essential nutrients in their natural, most bioavailable form.

Unlike synthetic multivitamins, Catalyn comes from real food sources, making it easier for the body to absorb and use. I take 3-6 tablets a day to ensure I’m covering my daily nutritional bases. I use the chewable kind for my kids as well to help keep them healthy.

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2. Perfect Amino – The Ultimate Muscle Recovery & Endurance Booster

What it does: Amino acids are the building blocks of muscle. This supplement helps with muscle repair, endurance, and strength, making it perfect for runners, athletes, and anyone training hard.

I mix 2-3 scoops a day—one before my workout, one after, and sometimes an extra scoop if I’ve had an intense training session. This ensures my body has what it needs to recover fast and build lean muscle.

This is alone has been a game changer for me in the realm of fitness, recovery, and endurance running. I don’t go anywhere without my aminos.

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3. Reds – Brain Fuel & Energy Optimization

What it does: This is my secret weapon for mental clarity, focus, and sustained energy—without caffeine crashes.

I combine 1 scoop a day with my Perfect Amino shake to support my brain, circulation, and energy levels. 

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4. Symplex M / Symplex F – The Hormone Balancer

What it does: Supports the adrenal glands, thyroid, pituitary, and reproductive organs, keeping hormones balanced and energy levels stable.

• Symplex M (for men): Helps with testosterone production, stamina, and recovery—especially important for male athletes looking to maintain strength, performance, and overall vitality.
• Symplex F (for women): Designed to balance female hormones, supporting ovarian health, energy, and mood. Great for women struggling with PMS, menopause symptoms, or hormone-related fatigue.

I take 3-6 tablets daily to keep my energy levels and hormone function optimized.

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5. Drenamin – My Go-To for Stress & Recovery

What it does: This is my stress-support supplement, packed with B vitamins and Vitamin C to nourish the adrenal glands and keep my nervous system resilient.

Athletes and high-achievers burn through these nutrients quickly. I take 3-6 tablets a day, especially after tough workouts or stressful days.

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6. Organically Bound Minerals – My Heart & Muscle Protector

What it does: Provides essential minerals like calcium, magnesium, and potassium, which are depleted by stress, sweating, and poor soil quality.

I started taking this after experiencing heart palpitations and muscle fatigue, and since then, I’ve had zero issues. I take 3-6 tablets daily to keep my nervous system, heart, and muscles functioning optimally.

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Why You Need Supplements (Even If You Eat Clean!)

Even if you eat a perfect diet, our modern world makes it nearly impossible to get everything your body needs from food alone.

🚫 Soil depletion means our fruits and vegetables contain fewer vitamins and minerals
🚫 Pesticides and GMOs affect gut health and nutrient absorption
🚫 Chronic stress and athletic training burn through key nutrients faster than we can replenish them

That’s why high-quality, whole-food supplements are essential for anyone who wants to perform at their best—whether you’re an athlete, a busy professional, or just looking to feel better every day.

There are only a few brands I trust. Above are a few of them. Click HERE if you want to check them out.

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Want a Personalized Plan? Let’s Find Out Exactly What YOU Need!

While these are my personal go-to supplements for general health, everyone’s body is different. If you’re looking for specific nutrients tailored to your unique health needs, I highly recommend scheduling a nutritional exam with us.

We go beyond guesswork by:
✅ Analyzing your blood work to find deficiencies
✅ Assessing your body’s needs based on symptoms and lifestyle
✅ Creating a custom plan with targeted whole-food supplements.

In this exam we use muscle testing to make sure the supplements work well with you! If you have your own supplements I am more than happy to test you on those or we have options in the office as well.

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How to Get Started (and Save Money!)

If you’re serious about feeling better, recovering faster, and performing at your peak, here’s what to do next:

1️⃣ Sign up for a membership and get 10-20% off supplements every month. (If you take supplements regularly, this saves you hundreds per year!)
2️⃣ Order the supplements that fit your needs. If you’re unsure where to start, Catalyn, Perfect Aminos, and Drenamin are great for anyone. You can order online or at our office. 
3️⃣ Clean up your diet. Supplements work best when paired with a nutrient-dense, whole-foods diet.

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Health Disclaimer

This blog is for educational and informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. The supplements mentioned are based on my personal experience and research. Before starting any new supplement regimen, consult with a qualified healthcare provider.

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If you’re ready to take your health, energy, and performance to the next level, let’s get started! Join our membership for 10-20% off supplements or schedule a nutritional exam today!

Book Appointment

Got questions?

Would love to hear your feedback! What are your supplement questions? 

The post The Supplements I Take Daily (and Why You Should Too!) appeared first on Living Well Chiro.

Have you ever felt like something is holding you back, no matter how hard you try to stay healthy? Maybe you’re constantly battling fatigue, brain fog, or stubborn allergies. What if the culprit is lurking right under your nose—in your home? Mold exposure could be silently wreaking havoc on your health and well-being. The good news? You can fight back. As a chiropractor in Chelan, WA, I’m here to help you uncover the hidden dangers of mold and reclaim your vitality.

Want to skip to the good stuff? Download our full detailed guide below.

Detailed Mold Guide Here

Why Mold Matters More Than You Think

Mold is more than just an annoying patch of black on your bathroom wall. Its microscopic spores can float through the air, settling into your lungs, sinuses, and even your bloodstream. For some, mold exposure can lead to severe health issues—chronic fatigue, persistent headaches, joint pain, and even weakened immunity. Left unchecked, mold can turn your sanctuary into a health hazard.

Real Stories, Real Impact

I’ve seen patients walk into my office at their wit’s end, unsure why they feel so drained and out of balance. After investigating their symptoms, mold often turns out to be the silent underlying cause. One patient shared how addressing mold exposure transformed their energy levels and eliminated their brain fog. Stories like these fuel my passion for helping people recover naturally.

How to Take Back Your Health

The first step to healing is awareness. Here are some essential steps to protect yourself and your loved ones from the harmful effects of mold:

1. Take a Quick Assessment

Click here and answer the questions on page 13 to get a better idea if mold could be affecting you.  If your total score is 20+ you may be experiencing issues from mold.

2. Test Your Home for Mold

DIY mold testing kits, like the EC3 Mold Screening Test Kit or GotMold, can give you a clear picture of your home’s mold burden. These tests are budget-friendly and easy to use, making them a great first step.

For a more comprehensive evaluation, consider professional testing with HERTSMI-2 or EMMA kits, which analyze both mold spores and harmful mycotoxins.

3. Breathe Clean Air

Invest in a high-quality air filter like the AirDoctor or HypoAir to remove airborne mold spores and other toxins. Clean air is crucial for your recovery and overall well-being.

Personally, we have an AirDoctor running 24/7 in our room and love it!

4. Support Your Body’s Detox Pathways

Your body’s natural detox system needs support to eliminate mold toxins. Whole-food supplements like SP Detox Balance and Livaplex can help your liver, kidneys, and digestive system do their job effectively. Turmeric, asparagus, brussels sprouts, beets, garlic, and onions are great to add into your meals to help support detoxification. 

 Don’t forget to hydrate and aim for at least one to two healthy bowel movements a day. 

5. Sweat It Out

Infrared saunas are a fantastic tool for releasing toxins through sweat. A few sessions a week can make a noticeable difference in how you feel. If you’re not ready to invest in a sauna, get out on a run or workout to sweat.

6. Take Free Steps Today

Open your windows to improve airflow, practice deep breathing to reduce stress, and make sure your home’s humidity levels stay below 50% to prevent mold growth.

Get the Full Guide to Mold-Free Living

If you’re ready to take control of your health and eliminate mold’s grip on your life, download my comprehensive Mold-Free Living Guide today. This resource is packed with actionable tips, product recommendations, and step-by-step strategies to help you detox your home and body.

Why Choose a Holistic Approach?

As a chiropractor, I understand how interconnected your body and environment are. Addressing mold isn’t just about fixing your home—it’s about restoring balance to your entire system. Whether you’re struggling with chronic pain, allergies, or unexplained health challenges, I’m here to support you every step of the way.

Take the First Step Today

Don’t let mold rob you of your health and happiness. Schedule an appointment with our clinic or download the Mold-Free Living Guide to start your journey toward a healthier, mold-free life. Together, we can help you breathe easier, think clearer, and feel stronger.

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We would love to hear from you!

Have you ever dealt with mold? What was your experience and what was the most helpful for you? 

The post Is Mold Secretly Wrecking Your Health? Discover How to Take Control! appeared first on Living Well Chiro.