Feeling Broken? I Was Too.

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.

The post Why Your Body Clock Might Be Making You Fat, Tired, and In Pain (And What to Do About It) 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.

 

If you’ve ever felt overwhelmed by the labyrinth of health advice out there, Gerald Roliz’s The Pharmaceutical Myth is the antidote you need. As a chiropractor specializing in sports injuries, I’m always on the hunt for ways to empower my patients to take control of their health.

About eight years ago, I experienced a health scare that changed everything. Out of nowhere, my blood pressure spiked significantly. I went to multiple specialists, had extensive blood tests, and even underwent a stress EKG—but no one could pinpoint the cause. Frustrated and searching for answers, I finally visited a practitioner trained in Nutrition Response Testing. They discovered a chemical sensitivity triggering my high blood pressure.

 By changing my diet and incorporating whole food supplements from Standard Process, my blood pressure returned to normal within two weeks. Since then, I’ve been passionate about helping my patients uncover the root causes of their health challenges and heal from the inside out. Roliz’s book beautifully aligns with this mission, bridging the gap between scientific complexity and actionable strategies. Here’s what I learned from this five-star read:

1. The Story of the “Disillusioned Pharmacist”

Roliz’s journey from a successful pharmaceutical sales rep to a passionate advocate for natural healing is riveting. He recounts the moment he realized that prescribing pills wasn’t the answer to true health. Instead, he began to see food as medicine. This shift mirrors what I’ve seen in my own practice—when patients change their diets, they change their lives. His story of a patient who reversed Type 2 diabetes by ditching processed junk and embracing whole foods had me laughing and nodding in agreement. Food truly has the power to heal.

Actionable Insight: Start by swapping out one processed food item for a whole food each week. For example, replace sugary cereal with eggs and grapefruit for breakfast.

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2. The Hidden Dangers of “Quick Fix” Culture

Roliz takes a deep dive into how our society’s obsession with quick fixes—pills, powders, and potions—often leads to more harm than good. He explains how many pharmaceuticals mask symptoms without addressing the root cause. The chapter on how statins impact muscle recovery hit home for me as a sports chiropractor. Many of my athletic patients have unknowingly sabotaged their performance due to over-reliance on medications.

Actionable Insight: Instead of reaching for over-the-counter painkillers after a workout, try natural anti-inflammatories like turmeric or omega-3-rich foods.

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3. The Power of Micronutrients

Roliz argues that many modern health issues stem from nutrient deficiencies. His section on magnesium’s role in muscle relaxation and sleep was particularly enlightening. One of his patients, an insomniac marathon runner, experienced a dramatic turnaround after incorporating magnesium-rich foods and supplements. It’s stories like these that make the book so engaging and actionable.

Actionable Insight: Incorporate more magnesium-rich foods like spinach, almonds, and dark chocolate into your diet. Consider a high-quality magnesium supplement if needed.

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4. Gut Health Is the Key to Everything

One of the book’s central themes is the importance of gut health. Roliz details how poor gut health can lead to systemic inflammation, autoimmune conditions, and even mental health challenges. His humorous analogy of the gut as a nightclub—“you want the VIPs like probiotics inside, not the rowdy troublemakers”—makes a complex topic easy to digest (pun intended).

Actionable Insight: Start your day with a fermented food or drink like kefir, sauerkraut, or water kefir to support your gut flora.

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5. The Importance of Whole Foods and Whole Food Supplements

Roliz emphasizes that while food should be your first source of nutrients, whole food supplements can bridge the gap where diet alone falls short. Not all supplements are created equal; many synthetic supplements lack the cofactors and enzymes found in whole food-based options. This is why I carry Standard Process supplements in my office. These supplements are made from real food, ensuring your body receives nutrients in their most bioavailable forms. The difference in energy and recovery my patients report after switching to whole food supplements is remarkable.

Actionable Insight: Replace your current multivitamin with a whole food-based option like Standard Process’s Catalyn. You’ll feel the difference in energy, immunity, and overall well-being.

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Final Thoughts

The Pharmaceutical Myth is more than a book—it’s a call to action. Gerald Roliz’s sharp wit, practical advice, and engaging storytelling make it a quick yet profoundly impactful read. Whether you’re an athlete looking to optimize performance or someone seeking better overall health, this book delivers.

Just as Roliz found a better path to health, so did I. My journey with Nutrition Response Testing changed my life and gave me the tools to help my patients heal naturally. If you’re ready to take control of your health, schedule a chiropractic or nutrition visit with me today. Let’s uncover the root causes together and build a plan tailored to you. And don’t forget to download our free 7 Keys to Health eBook—packed with actionable tips to transform your health journey. Let’s make this the year you thrive!

Please leave your thoughts below! Have you read this book? What did you think/personal take aways?

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Medical Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new health regimen.

The post The Pharmaceutical Myth: The Secret to Transforming Your Health appeared first on Living Well Chiro.

The start of a new year feels like a blank canvas—a fresh opportunity to shape the life we want. This year, I’m taking the journey alongside my patients and friends, setting goals for my mind, body, and soul. My hope? To inspire you to do the same. Let’s make 2025 the year we take control of our health, live intentionally, and accomplish goals we never thought possible.

Training the Mind: Expand Your Horizons

One of my goals this year is to feed my mind with powerful ideas and fresh perspectives. Reading has always been a cornerstone of personal growth, and this year, I’m committed to diving deeper. From books on health to inspirational reads, I’ll be sharing my favorite titles in our Book Club.

 “The man who does not read has no advantage over the man who cannot read.” – Mark Twain.

Let’s challenge ourselves to learn something new every day. Whether it’s reading a book, listening to a podcast, or even learning a new skill, training your mind strengthens your resilience and sharpens your focus.

Not sure where to start? Check out our recommended reads here. 

Training the Body: Move, Nourish, Heal

Staying physically active is non-negotiable for me. This year, I’m committing to daily movement:

• 10 push-ups
• 10 pull-ups
• 10 squats
• 10 min walk

These are my bare minimums. Some days, I’ll be training for my next ultramarathon (a 50-mile race, and maybe even a 100-miler). Running is my passion, and I’d love for you to join our Running Club—whether you’re a seasoned runner or just starting.

Proper nutrition and chiropractic care will be my foundation. I’ll get adjusted weekly or biweekly to ensure my body is functioning optimally.

 Clean eating, targeted supplements, and our 14-Day Fat-to-Fit Reset program will help me stay lean, strong, and ready to perform. If weight loss is one of your goals, I encourage you to check out our program—it’s designed for success, with an average weight loss of 12-14 pounds.

Training the Soul: Strengthen Your Core

True health involves more than just the body—it’s about mental and spiritual wellness, too. This year, I’m prioritizing mindfulness through Bible reading (join our 1 Year Bible Read Through), prayer, and daily gratitude. Reflecting on what truly matters helps keep me grounded, even during life’s busiest seasons.

I’m also committed to spending more quality time with my wife and kids. Whether it’s planning family hikes, exploring new trails, or simply having meaningful conversations around the dinner table, these moments strengthen our bond and fill my heart with joy. Sharing these experiences with my family reminds me that health isn’t just about physical fitness—it’s about cultivating deeper connections with those we love most.

Quick Gratitude Journal Idea:

Each day, jot down three things you’re grateful for. They can be as simple as the warmth of a cup of coffee, a kind word from a loved one, or the laughter of your kids. These small reflections add up, helping to shift your focus toward positivity and joy. As I shared in our blog on the power of gratitude, practicing gratitude improves not just your mood but your overall health.

Stay Accountable and Inspired

“Goals are dreams with deadlines.” – Diana Scharf Hunt.

Setting goals is one thing, but staying accountable is what brings them to life. Share your goals with a friend, post it on social media, join a group (like our Running or Book Club), and track your progress. Surrounding yourself with like-minded people will keep you motivated when the journey gets tough.

Whether your goal is to train for a marathon, eat healthier, or simply feel better in your daily life, I’m here to guide and support you every step of the way. Let’s make this year the one where we conquer our mountains—together.

Your Next Steps

Ready to kickstart your year? Here’s how you can begin:

• Check out our Winter Light Guide to optimize your health this season.
• Start your morning right with tips from our blog on Miracle Mornings.
• Want a head start on weight loss? Sign up for our 14-Day Fat-to-Fit Reset.

Together, let’s build a healthier, stronger, and more vibrant version of ourselves. Here’s to a year of growth, grit, and gratitude.

What are your goals for this year? Share them below—I’d love to cheer you on!

The post How to Make 2025 Your Best Year Yet—Starting Now appeared first on Living Well Chiro.

As the days grow shorter and winter sets in, our exposure to light—especially natural light—takes a significant hit. But did you know that the type of light you expose yourself to can drastically impact your health? From how you sleep to how you feel, light plays a key role in regulating your body’s rhythms and maintaining your overall well-being. In this guide, we’ll explore the difference between natural and artificial light, simple strategies to optimize your light exposure, and how it all ties back to your health—particularly your spinal health.

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The Difference Between Natural Light and Junk Light

Think of light like food. Just as junk food can harm your body, “junk light” can create chaos within your systems. Natural light—such as sunlight—provides a full spectrum of colors and wavelengths that our bodies are designed to use. Junk light, on the other hand, comes from artificial sources like LED bulbs, fluorescent lights, and screens, and it disrupts our natural rhythms.

Why Natural Light is Crucial

Sunlight contains a balanced mix of colors, including red, infrared, and ultraviolet (UV) light, which are essential for signaling your body to perform various tasks. It changes throughout the day, helping regulate your circadian rhythm, your body’s internal clock that controls sleep, energy levels, hormone production, and more. Unfortunately, if you are farther away from the equator like us in Chelan, WA, we have significantly less sunlight this time of year. 

The Impact of Junk Light

In our modern society, we have never had more artificial light than now ranging from high beam car lights at night, to the phones and computers we use, to the very light bulbs we use homes and offices. Artificial light sources emit a limited spectrum of colors, often dominated by blue light. This can confuse your brain, disrupting your circadian rhythm and leading to problems such as poor sleep, fatigue, and inflammation. Overexposure to artificial light has even been linked to long-term health issues like hormonal imbalances and weight gain. 

Why Light Matters for Your Health

Light isn’t just about seeing; it directly affects your biology at a cellular level. Here’s why it matters:

1. Circadian Rhythm Regulation
   Your body’s internal clock, the circadian rhythm, relies on light cues to synchronize vital processes like hormone production, digestion, and sleep. Natural light exposure helps regulate this clock, while exposure to artificial or “junk light” can disrupt it, leading to poor sleep, fatigue, and even chronic health issues.

2. Hormonal Impact
   Light exposure directly influences the production of serotonin (your mood-boosting neurotransmitter) and melatonin (your sleep hormone). Morning light exposure kickstarts serotonin production, which later converts to melatonin for restful sleep.

3. Cellular Energy Production
   Natural sunlight, particularly red and infrared light, penetrates the skin and interacts with your mitochondria—the energy powerhouses of your cells. This process enhances ATP production, which fuels cellular repair and energy levels.

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Morning Light: Setting the Tone for the Day

One of THE most powerful

things you can do for your health is to expose yourself to natural light first thing in the morning. This simple act:

• Reinforces Your Circadian Rhythm: Natural light in the morning signals your brain that it’s time to wake up, boosting your energy and focus for the day.
• Supports Hormone Regulation: Morning light exposure helps trigger the production of serotonin, a feel-good hormone, which later converts to melatonin to improve sleep quality.

How to Start

• See the Sunrise: Spend 2-3 minutes outside, ideally barefoot and without sunglasses or screens, to soak in the morning light. Here Chelan we have cold winters so this can be tough this time of year, but don’t let the cold keep you from this amazing free health hack.
• Be Consistent: Even cloudy days provide enough light to signal your brain, so don’t skip this practice.
• Block Artificial Light Before Sunrise: If you’re awake before dawn, use orange-tinted glasses to block blue light from screens and artificial bulbs.

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Mid-Morning Boost: The Power of UVA Light

As the sun rises higher, it introduces ultraviolet A (UVA) light into the spectrum. UVA exposure has been shown to:

• Boost serotonin and dopamine levels, enhancing mood and focus.
• Stimulate the production of endorphins, which reduce pain and inflammation.
• Support thyroid function and energy regulation.

How to Get UVA Light

About an hour after sunrise, spend 15-20 minutes outside. This could be a short walk, a coffee break on your porch, or simply sitting by an open window.

 

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Light and Chiropractic Care: A Vital Connection

As a chiropractor, I emphasize how every aspect of your lifestyle—including light exposure—affects your body’s alignment and functionality. Poor light habits can contribute to stress, inflammation, and disrupted sleep, which may exacerbate issues like back pain and tension. By integrating better light practices, you not only improve your overall health but also support the benefits of chiropractic adjustments.

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Tips to Combat Winter Light Deficiency

Winter poses unique challenges, with shorter days and less sunlight. Here are some actionable tips to stay aligned with nature’s rhythms:

1. Get Outside Daily: Even a quick walk during daylight hours can help regulate your circadian rhythm.
2. Invest in Red Light Therapy: Devices like infrared lamps mimic some of the benefits of sunlight and can be especially helpful in winter. My favorite include: platinumLED, Mitoredlight, and Infarredi. I use mine almost daily during the winter since it has so many benefits including: wound healing, increased energy, and muscle recovery to name a few.  
3. Switch to Warmer Indoor Lighting: Use incandescent bulbs or other low-blue light options in your home to reduce exposure to junk light.
4. Block Blue Light at Night: Use blue-blocking glasses or apps that adjust screen brightness to warmer tones after sunset. I use F.lux on my computer and Twilight on my phone. Both are free apps. If you have apple products you can turn the phone on the night mode.

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Take the First Step Toward Better Health

Optimizing your light exposure is one of the simplest yet most impactful changes you can make for your health. Whether it’s seeing the sunrise, blocking blue light, or stepping outside mid-morning, every small habit adds up.

And if you’re dealing with pain or tension, remember: light is just one piece of the puzzle. Chiropractic care can help address the root causes of your discomfort, aligning your body for optimal performance.

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Special Winter Offer

To help you take the next step in your health journey, we’re offering $20 off your first visit when you book before the holidays. Let’s work together to keep your body—and your light exposure—in alignment this winter.

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By incorporating these strategies into your daily life, you can thrive during the darker months and enjoy better sleep, more energy, and less pain. Want more tips? Sign up for our newsletter and keep an eye out for a more in depth guide coming soon! 

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The post Light and Your Health: A Winter Guide to Thriving with Natural Light appeared first on Living Well Chiro.

How The Miracle Morning Can Transform Your Health and Wellness Journey

🌅 My Morning, My Breakthrough

As a chiropractor, ultramarathon runner, and wellness advocate, mornings have always been sacred to me. They set the tone for my day, giving me the clarity, focus, and energy I need to perform at my best—whether I’m helping patients recover or tackling a long run. But like many of you, I’ve had mornings that felt rushed, unproductive, and uninspired. That’s when I discovered The Miracle Morning by Hal Elrod.

This book helped me shift my mornings from chaotic to intentional, teaching me simple habits that radically improved my physical, emotional, and mental health. If you’re looking for a way to elevate your health and start each day feeling empowered, The Miracle Morning is the blueprint you’ve been waiting for.

The Life-Changing Power of The Miracle Morning

Hal Elrod’s The Miracle Morning introduces the “S.A.V.E.R.S.” routine—six practices designed to optimize your mornings and, in turn, your life:

• Silence (Meditation)
• Affirmations
• Visualization
• Exercise
• Reading
• Scribing (Journaling)

Silence

Taking a few moments of stillness each morning reduces stress and supports nervous system health, a cornerstone of chiropractic wellness.

This is a great time to pray, sit in silence, and enjoy the sunrise, or simply relax with some deep breaths. These moments of quiet allow your mind and body to reset, setting a calm and focused tone for your day.

Affirmations

Positive affirmations help shift your mindset, setting you up for success in your health and wellness goals.

Most of us have a constant inner dialogue—and let’s face it, it’s often far from uplifting. “I feel terrible,” “I look awful,” or “I’ll never be able to do that.” These negative thoughts hold us back. But here’s the good news: your words have power. Rewrite the narrative by focusing on what you can do and who you want to become. Instead of “I can’t,” tell yourself, “I am strong, capable, and resilient.”

Visualization

Visualizing your day and your goals creates mental clarity, helping you focus on progress.

This practice is especially valuable for runners (like me!) or anyone with big ambitions. When training for a race, I visualize myself crossing the finish line strong and proud. But visualization isn’t just for big events—it works for your daily routine too. See yourself completing tasks, staying energized, and feeling accomplished. It might feel awkward at first, but trust me—give it a shot and see how it transforms your mindset.

Exercise

Even five minutes of movement can improve circulation, reduce stiffness, and complement chiropractic care by promoting spinal health.

You don’t need a long, intense workout to make an impact. Try a quick circuit: 10 jumping jacks, 10 push-ups, and 10 squats. Not only will this wake up your body, but it will also prepare your spine and joints for the day ahead. Regular movement supports the work we do in chiropractic care, keeping your body aligned and pain-free.

Reading

Consuming motivational or educational content keeps you inspired and informed.

I’ve always been a slow reader, so sitting down with a book can feel overwhelming. If you can relate, I like using apps like Audible, Libby, or Hoopla to listen to audiobooks while driving or running. Some of my favorite listens include The Miracle Morning—a perfect place to start!

Scribing

Journaling your thoughts or gratitude can reduce stress, support emotional health, and improve focus.

Taking just a few minutes to write each day can be incredibly grounding. Start by listing three things you’re grateful for, or jot down a quick reflection on your goals. Not only does this boost positivity, but it also helps you track progress and clear mental clutter. A little intentional writing can go a long way in supporting emotional and mental well-being.

By incorporating these habits into your mornings, you set the stage for better health, sharper focus, and more intentional living.

 Why Athletes and Patients Should Embrace The Miracle Morning

Whether you’re an athlete striving for peak performance or someone seeking relief from back pain, the principles of The Miracle Morning can transform your health.

As an ultramarathon runner, I know how essential morning movement is for my body to stay injury-free. Stretching, breathing exercises, and affirmations aren’t just for the mind—they help prepare my body for the physical demands of the day.

For my chiropractic patients, I often recommend starting the day with simple stretches or mindful breathing to complement their adjustments. Small morning habits can amplify the benefits of chiropractic care by reducing tension, improving posture, and supporting nervous system health.

Chiropractic + Mornings = Success
Your spine plays a central role in overall health, and starting your morning with alignment—both physically and mentally—can create lasting results. Pairing The Miracle Morning practices with regular chiropractic adjustments ensures your body is functioning at its best, empowering you to tackle your day with energy and confidence.

Making the Miracle Morning Work for You 

If you’re feeling like your schedule is too jam-packed to add a morning routine, don’t worry—The Miracle Morning is designed to meet you where you are. It doesn’t have to be an hour-long commitment to make a difference in your life. Sure, you could dedicate 20 minutes to exercise, 10 minutes to meditation, and so on—but it can be just as effective in as little as six minutes. Imagine spending just one focused minute on each of the SAVERS: Silence, Affirmations, Visualization, Exercise, Reading, and Scribing. Even that small commitment can help you start your day with clarity and intention. It’s not about perfection—it’s about progress. You deserve a morning that works for you.

Start Your Transformation Today

If you’re ready to take control of your health and mornings, start by implementing the S.A.V.E.R.S. routine. For even greater impact, pair it with chiropractic care to unlock your full potential.

👉 Book your chiropractic appointment today and download our free 7 Keys to Health eBook to learn more about transforming your wellness journey. Your healthier, more energized mornings start now!

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The post The Morning Habits Every Athlete Should Steal from The Miracle Morning appeared first on Living Well Chiro.