In this video I share another gem from an amazing book on the polyvagal theory. One of the core principals of the polyvagal theory is that safe social connection is like an essential nutrient for mental and physical health. To support your longevity I highly recommend prioritizing time with your people where you feel safe and connected.

In this video I share 3 profound benefits of exercise that not many people know about. Beyond strong muscles and cardio vascular health, exercise stimulates your cells to make more mitochondria, promotes a diverse microbiome and supports healthy brain function. This highlights just how fundamental exercise is for you overall health.

In this video I teach a simple exercise to relieve the neck and shoulder tension that builds up from too much time at the computer. This exercise can be done right at your desk and can be sprinkled in throughout your day to offset neck and shoulder tension as it builds up.

In this video I share a beautiful tidbit about the hormone oxytocin. Not only does it help us experience love and bonding but it's also fundamental in healing a damaged heart.

In this video I open up and share about my personal journey with long covid symptoms and some of the strategies that have been helpful for me. My hope is that this process will help me gain tools and insights to help others struggling with long covid.

In this video I teach a simple technique for vagal nerve stimulation using combination of gargling and an electric toothbrush in the ear. Vagal nerve stimulation can be a powerful way to reduce stress and anxiety, improve gut function, and improve your sleep. It's even been shown to lower blood pressure.

In this video I'll teach you how inflammation amplifies pain and some simple things you can do to reduce your levels of inflammation. If you're struggling with pain reducing your systemic levels of inflammation can be super helpful.

If you have stress and tension building up in your neck and shoulders this workout is for you. This is a series of stretches and exercises to improve the mobility and ease the tension in your neck and shoulders.

In this video I talk about how reducing stress can be helpful in reducing chronic pain. Chronic pain is a complex phenomenon with many layers. Stress can be a major factor that contributes to the experience of chronic pain. There are many methods of reducing stress. The key is to find a way that you enjoy and make it into a regular routine.

Movement and exercise and can be powerful in reducing pain. In this video I talk about the neurology behind how that works and some ways you can use movement to reduce pain. If you're dealing with an injury or chronic pain I encourage you to keep your body moving.

This is a fantastic series of exercises to strengthen and stabilize your lower back. If you experience low back pain this will be a great workout for you. This workout is based on a style of exercise called Foundation Training. For more about Foundation Training visit foundationtraining.com

This 16 minute workout is a great combination of safe exercises to work the front and back of your core. I jokingly referred to this workout as "Abs Of Aluminum" because it's not meant for the hardcore athlete who's working on their 6-pack. It's meant for the average person who needs to improve the strength and stability of their core, which is most of us.

When life gets busy it can be hard to find the time for self-care. This low back workout is short and sweet so it's easier to fit into a busy day. These exercises can be done anywhere with no equipment. If you have lower back pain and limited time to work on it, these are exercises I would recommend.

In this video I share the exercise routine I've been using for my own chronic knee pain. You'll learn 3 knee exercises and the specific sets and reps in the routine. These are simple exercises that are wonderful to create more strength and stability around your knees.

In this video I share 2 of my favorite stretches to relieve neck and shoulder tension. One of the stretches uses a lacrosse ball and the other can be done anywhere. If you suffer with chronic neck tension these stretches can be super helpful. Enjoy!

The psoas muscle is commonly involved with lower back pain and dysfunction. In this video I teach a method of releasing the psoas using a lacrosse ball and a yoga block. Releasing your psoas muscles is especially helpful if your life requires you to sit for extended periods of time.