Long term activation of stress disrupts all of the body's processes

This video is Part 3 of a discussion on stress reduction. If you want additional context please follow us on Instagram @spineandjointoc.

Below I provide a summary that highlights the types of dysfunction one may experience due to overexposure to stress. If you watched the clip, I corrected a slip of the tongue. I replaced sleep deprived with sleep de-fried and I own that folly. Now for the comparison.

Overexposure to Cortisol

Normal Cortisol Release

Medically Reliant

Sleep-Deprived

Immunity Suppression (vulnerable
to disease)

Increase in sympathetic activity


Diminished Self-Regulation

Chronic Inflammation

Brain Atrophy

Physiologic Imbalance

Hormonal Imbalance (i.e. decrease in Thyroid hormone)

Weight gain/obesity

Weakened Bones

Healthy State

Rested and Recovered

Increased Immunity


Increase in Parasympathetic activity

Stress Tolerance

Acute Inflammation

Neurogenesis

Homeostasis

Hormonal/Circadian balance


Normal biostatistics

Strong Bones

Is Carnivore your Dietary Magnum Opus

Is Carnivore your Dietary Magnus Opus: Craving the truth
 

Mid December amidst discussion about ketosis, paleo and plant-based rhetoric the carnivore approach piqued my interest. It was not the first time I was driven to self experimentation with diet, but in this case I felt an acute sense pulling on the threads of curiosity. I figured it might pair well with my intermittent fasting and sauna protocols. Frankly, I wanted an experiment to spark positive physical and cognitive change.

Around this time I started to uncover some research theories related to diet on autophagy, physiological reserve and endogenous plant pesticides that had me wondering if perhaps I was over-dabbling in the vegetable department. I can say with certainty that I fare better without grains (headache triggers) and most legumes (GI dysfunction). I still have love for my cruciferous veggies. Gone but not forgotten.

The carnivore diet is essentially ZC (zero carb) therefore men (depending on activity/performance levels) are eating around 2.5-4lbs per day and women 1.5-2lbs per day (Beef, turkey, chicken, fish with marginal amounts of butter, eggs and cheese). As you read this please note that this is by no means "Medical Advice." I am sharing information as it pertains to my self experimentation.

This sort of restriction can be a tough pill to swallow for some. Who does not want a panko-crusted chicken thigh with a side of roasted potatoes and broccolini. Personally, I have eaten in what one would describe as a “healthy manner” for nearly a decade. These last 3 years I have gravitated more towards a plant-based diet (most recent conventional thinking) with low to moderate animal proteins. I’m physically active/training 5-6 days per week, and while I have noticed mild changes in biostatic measurements, my strength began to wane, I was fighting off cravings, noticed dermatological changes, gut irritation and a host of other not so exciting phenomenon.

Two weeks before Christmas and I took the plunge.  From day 1 I felt well. Some people talk about the keto-flu and negative side effects to the metabolic transition. I never experienced any of these negative effects with the exception of one isolated headache (may have been related to electrolyte imbalance). The longer I went the better I felt. It put the kabosh on any holiday-related carbohydrate binge. However, the thought of an avocado or chocolate stout crossed my mind a few times. Otherwise I felt a deeper detachment from flours and grains then ever before. I was full and content. My blood pressure and heart rate improved, perceived ability to focus skyrocketed, aches, pains and training soreness diminished and strength increased.

Tradeoffs when attempting this culinary lifestyle!

Now the question is do I continue for 2 months or pepper in cyclic ketogenic phases? I know my wife’s answer to this question.

Okay, so let’s just say what you’re thinking (or not).

All that fat can’t be good, right?

Well in an environment free of processed foods and high volumes of sugar the body appears to do quite well becoming fat-adapted and using fat as an energy source.

That’s really got to stress your kidneys?

Sorry, this is a perpetuated myth and several prominent nephrologists have done research to say otherwise, unless you have failing kidneys to begin with or other extenuating circumstances. Dr. Jason Fung’s studies

What biomarkers will you rely on?

This time around zilch. Perhaps next time around I will utilize pre and post NMR lipid profile, C-Reactive protein, ESR, micronutrient levels along with a urinalysis. Understand that many biomarkers are poorly understood and poor predictors of the benefits and or problems with high volumes of meat consumption

Will you be able to use the loo?

People may experience an adaptation period with change in frequency a/o quantity but go on to have regular and improved bowel movements.

In addition, there is a bevy of researchers asking interesting questions and potentially changing old thought processes around diet:

A bit nuanced and some science-based links (If you enjoy health related research subscribe to Dr. Rhonda Patrick’s podcast

Dietary fat and cholesterol/lipoprotein inversion patterns (this is huge for people taking statins) Dave Feldman and Jeffrey Gerber

Insulin metabolism (connection btw diabetes and cardiovascular disease) Dr. kraft ( 5- hour insulin assay)

Does Saturated Fat Cause Heart Disease? Dr. Rhonda Patrick

LDL Cholesterol and Cardiovascular Disease Risk with Dr. Krauss

IF and time restricted eating Dr. Satchin Panda

Health benefits of sauna use Dr. Jari Laukkanen

Thats a wrap.

An Ounce of Spinecare

An Ounce of Spinecare

From my perspective, I think it's fair to infer that the general population's understanding of chiropractic is steeped in misinformation and ludicrous youtube videos.

However the chance to better educate, improve utilization, and delivery quality care doesn’t always propel chiropractors forward.

Definition by its opposite

Chiropractic is not roller tables, tens machines, kinesio tape and 5 minutes of popping with the doctor. It's not meant exclusively for infants, kids, adults, or geriatrics. While there are treatment protocols - chiropractic is not a one-sized fits all approach. In my opinion it’s not a room with five tables where five different patients receive the same five adjustments. When performed in line with a proper assessment and true to biomechanical concepts the risks associated with chiropractic care are very small.

So what is chiropractic

It is a health platform tasked primarily with holistic spine care, but responsible for integrative or coordinated care (in-house and referring out) that includes physiotherapy, massage, nutrition, mental health and other holistic constructs. At its core chiropractic is about assessing the spine and providing adjustments to decrease pain, increase function and facilitate the body’s capacity to heal.

Chiropractic may be medically necessary for infants exposed to birth trauma. You might be surprised to learn that the force used to adjust babies is comparable to the force one would use to check the ripeness of a tomato. I once had a parent ask me if it’s too soon to treat her son as he was only 16 years old. I was not that surprised because she had no prior experience with chiropractic. Kids, especially those participating in gymnastics, dance, marital arts, and all of the traditional sports (i.e. lacrosse, football, baseball, basketball, etc.) can reap the benefits of identifying an injury prior to pain,  quicker healing and injury prevention (both acute injuries and wear and tear from repetitive stress).

Most people do not think about the mobility of their spine or joints such as the hip or ankle. Spinal degeneration has become so common (due to our lifestyles -there are outlier circumstances) that your orthopedist or radiologist will refer to it as normal aging. In many ways chiropractic care is a way to realign and remove abnormal stress placed on the joints, muscle and neural tissues.

Should everyone see a chiropractor

Chiropractic comes at a cost that is both financial and psychological. The former mainly due to poor insurance reimbursement and the latter because most outcomes require some degree of patient accountability.  The cost leads to a large majority of patients accessing chiropractic care as a means to resolve pain. Pain truly is the great motivator and presents differently for each individual.

Pain can be simple or complex. It can be multifaceted and may involve the following components:

• neurovascular
• psychological
• neurological
• muscular
• mechanical

Here are 3 different scenarios and how chiropractic care could be used to correct the problem and prevent future injury.

Hip pain

A 45 year old female patient complains of intractable hip pain for the last 5 months. She believes that it began after a session of interval training with her personal trainer. The pain is sharp and she notes that now she has some numbness along the lateral portion of her thigh.

The pain makes it difficult to sleep. A thorough exam reveals that she has a rotated sacrum on the same side that she is having hip pain. In this case the patient was adjusted, underwent soft tissue release, and was prescribed a few exercises. The pain resolved after the first visit and has not returned over the course of 4 months. 

Wondering what is a "sacrum"

Sacrum in in Red

Upper back pain

A 37 year-old mother of 2 complains of pain where her neck and shoulder meet. At times the pain radiates up into the neck and down between the shoulder blades. Picking up her 2 year old gives a burning feeling and rotating her head to the left has become painful and more difficult. During our history taking she notes that she sprained her left rotator cuff while in high school (volleyball injury). We found a misalignment in her thoracic spine (T2) and a misaligned scapula on the left side. Both areas were adjusted and the patient had immediate relief (90 %) improvement. Over the course of 2 additional treatments the patient regained full range of motion in her neck and was free of pain. 

Picture of the thoracic vertebrae.

Jaw and shoulder pain

A 14 year old male lacrosse player complains of jaw pain and associated neck and upper trapezius pain. During a game he was kneed in the jaw. He was able to turn his head to the right, but only about 60 % compared to rotation to the left. Evaluation of his neck and upper back  revealed a misalignment of the first cervical vertebra. Once this bone was adjusted the patient regained full ROM and a decrease in pain of 50-75%. Moreover, if this patient had not addressed the misalignment in his neck there is a possibility that the abnormal alignment can lead to a handful of symptoms and changes in postural control down the line.

First cervical vertebra (green) aka "atlas"

Summary

What’s the goal of chiropractic?

Zero in on the primary cause of pain and implement a treatment plan so that it does not return. This is predicated on a proper evaluation of the spine and neuromuscular system. 

Who should see a chiropractor?

All ages infants to geriatrics

Athletes across a wide spectrum

Those with pain or those looking for a holistic wellness approach

If you have a spine it can be evaluated.

Why do I have pain and what should I do?

Start with the least invasive therapy first. If you have muscle and joint pain or headaches find a well-reviewed chiropractor and have them perform an evaluation. That information will help you make an educated decision and understand your options. (Disclaimer: pain related to cardiovascular problems, stroke, cancer, etc ay require emergency medicine or the immediate attention of a medical specialist.)

What sort of commitment should I expect if I undergo care?

By and large true health is becoming increasingly collaborative. You may be asked to return for several visits, undergo additional diagnostic tests and follow a tailored treatment plan. Corrective care exercise may be prescribed and you may be asked to make specific changes in your behavior i.e. postural control, activity levels, nutritional choices, etc.

Why the Adjustment May be Your Ticket out of Pain

Everybody has experienced joint discomfort, muscle aches and pain, or an injury.

A common culprit is neuromuscular imbalance. It happens for a host of reasons. A few of these reasons are poor posture, dysfunctional movement patterns, imbalances created during exercise/sport, and injury.

Chiropractors use adjustments to help clear these neuromuscular imbalances. Take this crude analogy. In the 90’s the federal government required sensors on garage doors to prevent accidents. The sensors serve as a binary safety feature to reverse the motorized trolley in case anything is blocking the path of the door. If there are obstructions to the sensors the doors will reverse direction or malfunction. Lights will flash and the doors will not open and close properly.

In the case of the body, lets take an injured hip joint, if the sensors/nerves embedded in the joints (hip, pelvis, sacrum) and muscles surrounding the hip send abnormal information to the brain and spinal cord the brain may choose to alter "normal" control. It will find a different way to keep you upright and provide the movement that a person requires to function. Unfortunately, there are no alarms alerting us to the specific problem and respective adaptation(s).

The potential results: 

• decrease in spatial awareness
• muscle weakness
• asymmetric muscle stiffness or splinting
• reduced range of motion
• overall changes in body mechanics
• changes in spinal curvature.

Depending on the duration of the injury or misalignment, the body may begin to compensate and deviate from a more natural movement pattern. This may continue until the sensory and motor dysfunction (referred to as dysafferentation) is removed.

Evaluating the body is a multilayered task. In my approach, the first step is to ensure that we do not impose movements or posture on top of cumulative compensations (joint misalignments and abnormal muscle tension), but rather gradually restore the neuromuscular function through evaluation and specific gentle adjusting.

Interview Series Part 5 of 5: Cassie Piasecki

Exercise, Experts and Spine & Joint Health

(Back for more? Skip the introduction and go directly to Part 5)

The health benefits of regular exercise are well known.  We exercise for weight loss, physical therapy, enhanced performance, aesthetics, and general well-being.  I see patients from all walks of life and each one of them faces his own unique set of challenges to health and fitness. Injuries can pose short-term or long-term challenges and frustration.  It’s easy to feel as if you’re backsliding rather than making strides toward your fitness goals.

As a chiropractor, I know that spine and joint protection are key to avoiding injury during exercise. I look at exercise through this lens and attempt to educate my patients about the structure and function of their spines and joints.  I also want my patients to enjoy the fulfillment which comes from exercising in a variety of ways while experiencing pain-free training.

With that goal in mind, I’ve created a 5-part educational series in which I interview a master Pilates instructor, yoga instructor, physical therapist, strength coach, and a spin instructor.  I want to introduce you to different types of exercise with an emphasis on spine and joint protection.  I hope you’ll benefit from the unique insights provided by these fitness experts.

INTERVIEW SERIES: PART 5 OF 5

CAssie piasecki, gritcycle Spin instructor, pilates Instructor, and entrepeneur.

My final conversation was with Cassie Piasecki.  Before the interview, I agreed to take an early morning spin class she was leading. It was my first experience with GritCycle. I had a great time and enjoyed this style of spin when compared to a more traditional spin class. Her class was full and I developed a quick appreciation for what it takes to be a good instructor. Cassie has zest for physical activity, healthy living, and is full of energy.  You can learn more about Cassie by visiting her website. Here are the questions I posed to her and excerpts from her responses.

I read on your bio that your favorite quote is from Joseph Pilates. “ “Physical fitness is the first requisite of happiness.” Can you discuss what that looks like for you?

Answer: My "life quote" from Joseph Pilates is "Physical fitness is the first requisite of happiness." It doesn't matter how much money I have, how big my home is, how much I love my friends, family, and career if my health isn't at its best.  I've got to FEEL great and be healthy to enjoy life.  I take care of me first and then everything else falls into place.  

What are the most important aspects of teaching any type of fitness modality?

Answer: I feel that the most important aspect of teaching any type of fitness, other than being safe, is to make the workout less about the physical outcome and more about the mental benefits.  It's easy to push someone physically, but when you can get people to feel a workout in their gut, their heart and in their brain, that's where we can have the most impact.  Sure!  I want my clients to looking smoking hot and move pain-free throughout their day, but I want them to feel empowered, more creative, more confident, energized, happy, sexy, and less stressed.  THAT is what you get when you can tap into deeper things other than the booty.  

What attracted you to The American Association of Drugless Practitioners (AADP)?

Answer: I become a Holistic Health Practitioner through the American Association of Drugless Practitioners after going through Keri Glassman's "The Nutrition School."  Getting her certification allowed me to gain the AADP's stamp of approval.  After being a hardcore dieter for more than 20 years, I finally woke up and learned how to use food to fuel my body rather than starve it.  I wanted to teach as many women as I could about eating real food and sought out a program that taught that same approach.  Keri sets the standard in this department.  It was key to me to learn from her.  She's now not only my mentor but a friend!  

As a serial entrepreneur, mother, and multi-class instructor, what is your self-care therapy of choice?

Answer: You are right!  I am a busy lady.  My self-care of choice is going to sound so cliché, but it is my workout.  I move my body every day in addition to teaching my classes.  Those classes aren't my workout.  I need "My Workout."  It happens every morning even if I have to wake up and do it in the dark.  These workouts allow me to be better at everything I do.  They boost me up and calm me down.  My other self-care of choice is playing with my pups.  They always take things down a notch. 

What brought you to GritCycle? How is it different from a traditional spin session?

Answer: GRIT Cycle is my jam!  I live a few blocks from the first location in Costa Mesa.  I went in and took a class a few weeks after they opened.  The minute the overhead lights turned off and the blue lights came on, I knew I had to teach there.  I auditioned right way and a few month later was teaching my first class.  It's not your 90's spin class.  This is a dance party on the bike.  It is also a full-body workout since we incorporate full body movement and a weights section in the 45-minute long class.  It's a high energy, mood lifting, stress-reducing big bang for your buck.  

In your experience, what are typical spin-related injuries?

Answer: I don't see too many spin-related injuries at GRIT.  I think it is because we are trained to set up our clients in a safe position on the bike, and we cue the moves effectively.  If anything, people love coming to GRIT so much that many don't take time off to rest or do another type of workout.  They get GRIT-addicted so overdoing it could become an issue.  

Have you had to deal with any injuries or physical setbacks throughout your carrier?

Answer: As an instructor, I'm always over-exaggerating my moves on the bike by about 30% so that people can see what I'm doing.  I make my moves big, so you'll do them right.  I also teach a LOT... both cycling and Pilates.  Sometimes I get sore, or my knees will feel a little funky, but it passes. (Knocking on wood now!)  I'm careful in choosing all of my own workouts so that they compliment what I do on the bike. 

If you were forced to stick with one type of exercise, which would you choose and why?

Answer: If I could only do one type of exercise, what would it be?  OH Man!!!!!  I can't choose one.  I'm going to say Pilates.  I want to be able to move freely and with little to no pain for the rest of my life.  Pilates is something that I'll be able to do forever, and it will keep me strong.  

When you teach high-intensity workouts 6 days a week, how do you protect your spine and joints?

Answer: I protect my spine and joints by lifting weights and doing Pilates.  Both modalities strengthen my core and all of the supporting muscles around the back and knees.  I want to move my body in all planes and Pilates especially allows me to that.  I'm also a believer in the power of cryotherapy.  It works to decrease inflammation in my joints. And, I love a good massage.

I thank Cassie for this interview. She has a unique point of view regarding personal health. Her approach to exercise and nutrition is a lifestyle choice rather than a series of  diets and bouts of  on-and-off again exercise. If you have questions for her here is here website (see her Move the Needle Now program) and Instagram profile.