Why Rotating Your Footwear Matters—Especially on Hard Surfaces

Whether you’re on your feet all day at work, walking the dog, or just moving through daily errands, your feet bear the brunt of the load. If you often walk or stand on hard surfaces like concrete or tile, wearing the same pair of shoes every day can put your feet—and your whole body—at risk of discomfort and long-term issues. Rotating your footwear is a simple, often overlooked strategy that can help protect your posture, relieve stress on joints, and support overall chiropractic health.

1. Your Shoes Need Recovery Time Too

Just like your muscles need time to recover after exercise, your shoes benefit from rest. The cushioning and arch support in shoes compress and wear down with use, especially on unforgiving surfaces. Rotating between pairs allows the materials time to rebound, keeping them more effective at absorbing shock and supporting your feet.

2. Improved Support and Posture

Different shoes offer slightly different support structures. Alternating between them helps activate a wider variety of foot and leg muscles, improving balance and reducing repetitive strain on any one area. This variation can help prevent common issues like plantar fasciitis, knee pain, and even lower back discomfort—especially relevant if you already receive chiropractic care for these areas.

3. Extending the Life of Your Footwear

Hard surfaces break down shoes faster. By rotating your footwear, you slow this process and make each pair last longer. It’s not just good for your feet—it’s also good for your budget!

A Step Toward Whole-Body Wellness

As chiropractors, we understand that foot health plays a major role in spinal alignment and joint health. When your foundation is solid, the rest of your body benefits. If you’ve been dealing with chronic discomfort or fatigue in your feet, knees, hips, or back, consider whether your shoes—and your shoe habits—are contributing factors.

Jet Lag: How to Avoid It and Bounce Back Fast

Traveling across time zones can be exciting—but if you’ve ever landed in a new city only to feel groggy, irritable, or wide awake at 3 a.m., you’ve likely battled jet lag. Jet lag happens when your body’s internal clock (circadian rhythm) falls out of sync with the local time at your destination. Thankfully, there are natural ways to prevent and ease jet lag—without relying on sleeping pills.

Why Jet Lag Happens

Your body runs on a 24-hour rhythm tied closely to daylight and darkness. When you fly across time zones, your internal clock may still be set to your home time even though your watch has changed. This mismatch can lead to:

• Trouble falling or staying asleep

• Daytime fatigue and brain fog

• Irritability and mood changes

• Headaches or muscle tension

• Digestive upset

Jet lag is usually worse when traveling east (e.g., from the U.S. to Europe), because you “lose” time and must fall asleep earlier than usual.

How to Prevent Jet Lag Naturally

1. Shift Your Schedule Before You Go
Start adjusting your sleep and meal times a few days before departure. Go to bed earlier or later depending on the direction you’re traveling. Even small changes can help your body ease into a new rhythm.

2. Get Sunlight Exposure
Sunlight is your most powerful reset button. Spend time outdoors in the morning once you arrive to help your body clock catch up. Avoid bright light at night to encourage melatonin production naturally.

3. Stay Hydrated and Keep Moving
Flying is dehydrating and sitting for long periods leads to stiffness. Drink plenty of water, stretch on the plane, and walk around soon after arrival. Light movement helps stimulate circulation and energy.

Post-Flight Recovery Tips

Try Melatonin for Short-Term Sleep Support
Melatonin is a hormone your brain produces to signal bedtime. Taking a small dose (0.5–3 mg) about 30 minutes before your new local bedtime may help ease the adjustment. It’s most effective when used short-term, for just a few days after arrival. It’s not intended for long-term sleep issues. Be sure to consult your healthcare provider before use.

Support Natural Sleep
Create a relaxing nighttime routine. Take a warm shower, enjoy magnesium-rich foods (like bananas or almonds), or sip chamomile tea. Avoid caffeine and blue light from screens at least an hour before bed.

✈️ Ready to Travel Well?
Jet lag doesn’t have to derail your plans. With some simple strategies, you can stay energized, sleep better, and make the most of your trip. For more travel wellness tips or to prepare your body for a smooth journey, feel free to reach out to Metro Chiropractic!

Why Wide Toe Box Shoes Matter: A Step Toward Healthier Feet

Footwear can make or break your musculoskeletal health, especially if you spend a lot of time on your feet. One design feature that’s gained increasing attention among podiatrists, chiropractors, athletes, and everyday wearers is the wide toe box. Unlike traditional shoe designs that taper toward the toes, wide toe box shoes allow your toes to spread naturally. But what does that really mean for your feet—and your health?

👣 What is a Wide Toe Box?

The toe box refers to the front section of a shoe where your toes reside. A wide toe box offers more horizontal space, allowing the toes to lay flat and spread apart as they would if you were barefoot. It contrasts with narrow, fashion-forward shoes that compress the toes into a triangular shape, often leading to discomfort and deformities.

✅ Benefits of Wide Toe Box Shoes

1. Improved Foot Alignment

With ample room to spread out, your toes can return to their natural anatomical position. This promotes better alignment of the foot, ankle, and leg, reducing strain throughout the kinetic chain—from feet to hips.

2. Reduced Risk of Common Foot Conditions

Narrow shoes are linked to several painful issues:

• Bunions

• Hammertoes

• Plantar fasciitis

• Neuromas

Wide toe box shoes reduce pressure points and friction, helping to prevent and alleviate these conditions.

3. Enhanced Stability and Balance

The ability for toes to splay increases your base of support, improving balance and agility—especially critical for older adults or those recovering from lower body injuries.

4. Better Circulation

Tight shoes constrict blood flow. A wider toe box supports improved circulation, particularly important for individuals with diabetes or peripheral vascular concerns.

5. Greater Comfort for All-Day Wear

Whether you're walking, hiking, or standing at work, the added space relieves toe compression and creates a more natural, comfortable experience, reducing foot fatigue over time.

🏃 Who Should Consider Wide Toe Box Shoes?

While everyone can benefit from more natural foot positioning, they are especially advantageous for:

• Athletes (runners, hikers, cross-trainers)

• Pregnant women (due to foot swelling)

• Seniors

• People with foot deformities or chronic foot pain

• Anyone switching to barefoot-style or minimalist shoes

👟 Finding the Right Pair

When shopping for wide toe box shoes:

• Look for terms like “foot-shaped,” “natural fit,” “barefoot shoes,” or “zero-drop with wide toe box.”

• Brands known for this design include Altra, Xero Shoes, Lems, Topo Athletic, Vivobarefoot, and some models from New Balance and Merrell.

• Ensure the shoe doesn’t just widen at the sole—the toe box itself must be spacious, not just the midfoot.

🦶 Transitioning Tips

Switching from conventional shoes to wide toe box models takes time:

• Start gradually, alternating with your current footwear.

• Incorporate foot strengthening exercises like toe spreads, towel scrunches, and balance work.

• Be mindful of heel-to-toe drop differences if you’re also moving toward minimalist shoes.

Final Thoughts

A wide toe box may seem like a small design tweak, but its impact on your foot health can be transformative. It’s a return to what your feet were naturally built for—freedom, function, and comfort. If you’re struggling with foot discomfort or looking to improve your overall movement health, it may be time to widen your perspective—starting with your shoes.

Grounding Science and Research

Grounding refers to direct physical contact with the Earth’s surface electrons by walking barefoot outside or using conductive systems indoors that transfer the energy from the ground into the body.

Findings from Scientific Research
1. Reduction in Inflammation and Pain
Grounding has been associated with decreased markers of inflammation (e.g., C-reactive protein) and pain.

A few small studies report faster wound healing and pain relief after grounding, likely due to modulation of the inflammatory response.

2. Improved Sleep and Circadian Rhythms
Contact with the Earth may normalize cortisol levels and improve sleep quality.

A 2004 pilot study found that grounding during sleep improved sleep patterns and reduced cortisol dysregulation.

3. Autonomic Nervous System Balance
Grounding appears to affect heart rate variability (HRV), suggesting improved balance between sympathetic and parasympathetic nervous system activity.

4. Reduced Blood Viscosity
A 2013 study showed grounding significantly reduced blood viscosity, which may lower the risk of cardiovascular disease.

5. Mood and Stress Reduction
Limited evidence suggests grounding can decrease stress and elevate mood, possibly through parasympathetic activation.

Proposed Mechanisms
Free Electrons: The Earth has a negative electric charge; grounding may allow electrons to flow into the body and neutralize free radicals.

Electromagnetic Effects: Contact with the Earth may shield or balance the body’s bioelectrical system in response to artificial electromagnetic fields.

Limitations
Most studies are small, not double-blinded, and often lack rigorous controls.

Larger, peer-reviewed randomized controlled trials are needed for stronger scientific validation.

Conclusion
Preliminary evidence suggests that grounding may have beneficial effects on inflammation, pain, stress, sleep, and cardiovascular health. While promising, these findings are not yet broadly accepted in mainstream medicine due to limited high-quality research.

Why Zero Drop Shoes Might Be the Step Forward for Your Health

Footwear plays a bigger role in your health than most people realize. One type of shoe that’s gaining attention for its benefits to posture and comfort is the zero drop shoe. But what exactly does “zero drop” mean—and why are traditional heeled shoes often problematic?

What Are Zero Drop Shoes?

Zero drop shoes are designed with a level sole—meaning there’s no height difference between the heel and the ball of the foot. This design allows your feet to stay in a natural, barefoot-like position, which helps promote better posture and balance. In contrast, most modern shoes have elevated heels that can disrupt your body’s alignment.

The Benefits of Going Zero Drop

1. Improved Posture and Spinal Alignment
Zero drop footwear helps keep your ankles, knees, hips, and spine in a more neutral position. This can relieve stress on your lower back and improve your overall posture—something many patients struggle with in today's desk-bound world.

2. Stronger Feet and Arches
Without the artificial support and cushioning of thick heels, your foot muscles and arches engage more naturally. Over time, this can lead to stronger, more resilient feet and reduce reliance on arch supports.

3. A More Natural Gait
Zero drop shoes encourage a more balanced walking or running stride, shifting impact away from the heel and distributing it more evenly. This can reduce joint stress and improve overall movement patterns.

Why Elevated Heels Can Be Harmful

Wearing shoes with raised heels—even just a slight lift—tilts your pelvis forward and exaggerates the natural curves in your spine. This often pushes your head forward, which strains the neck and upper back. Over time, these postural shifts can lead to neck pain, stiffness, and even tension headaches.

Heeled shoes also limit ankle mobility and shorten the calf and Achilles tendon, which may contribute to foot, knee, and lower back issues. Even athletic and casual shoes with moderate heel rise can cause these imbalances if worn regularly.

Thinking of Making the Switch? Start Gradually.

Your feet and legs need time to adjust to a new way of moving. Begin by wearing zero drop shoes for short periods and gradually increase as your body adapts. If you have existing pain or postural concerns, your chiropractor can help you transition safely and effectively.

Curious if zero drop footwear is right for you? Ask us during your next visit—we’re happy to assess your posture and provide guidance tailored to your needs.

The Surprising Benefits of Barefoot Walking

Many of us spend our days in shoes with thick soles, arch supports, and rigid structure. While shoes serve important purposes, going barefoot—even for a few minutes each day—can offer remarkable health benefits. At Metro Chiropractic, we often encourage patients to explore natural ways to support their foot and lower leg health. Barefoot walking is a simple, free, and highly effective way to do just that.

Strengthens the Foot and Lower Leg Muscles

When you walk barefoot, you engage the small intrinsic muscles of your feet and the stabilizing muscles of your lower legs. Unlike walking in supportive shoes, barefoot movement requires your body to manage balance, stability, and shock absorption without external aid. This helps build strength in your arches, ankles, calves, and even your hips over time. Stronger feet can reduce the risk of common conditions like plantar fasciitis, shin splints, and Achilles tendonitis.

Improves Posture and Alignment

Barefoot walking encourages a more natural gait pattern. Most people will adopt a softer heel strike or midfoot landing, which leads to reduced joint stress and better shock distribution through the body. This can positively affect posture, hip alignment, and even spinal stability. Over time, patients often notice less tension in the lower back and improved coordination and balance.

Connects the Body to the Ground

Walking barefoot—especially on natural surfaces like grass, sand, or soil—has been linked to a practice called "earthing" or "grounding." While more research is still emerging, some studies suggest that physical contact with the earth's surface may help reduce inflammation, improve sleep, and support stress recovery. Regardless of the science, many people find barefoot walking outdoors to be mentally grounding and energizing.

Getting Started Safely

If you're new to barefoot walking, start slowly. Begin with 5–10 minutes on soft, clean surfaces like grass or carpet. Gradually increase your time as your feet adapt. Avoid areas with sharp objects or hot pavement, and consult your chiropractor if you have foot pain, previous injuries, or conditions like diabetes.

Final Thoughts

At Metro Chiropractic, we believe that small, consistent changes can lead to big improvements in whole-body health. Barefoot walking is one of those simple habits that can enhance strength, posture, and body awareness. If you have questions about your gait or want to assess your foot health, our team is here to help.

Curious if barefoot walking is right for you? Ask us at your next visit!

Leaky Gut: Why It’s a Problem and How to Help Fix It

Many people experience digestive discomfort without knowing the root cause. One possible culprit is a condition known as leaky gut, or increased intestinal permeability. While it’s not always discussed in conventional medicine, emerging research and clinical experience suggest it can play a key role in various health issues.

What Is Leaky Gut?

Your intestinal lining acts as a barrier, letting nutrients through while keeping harmful substances out. With leaky gut, this barrier becomes compromised—tiny gaps form between cells, allowing undigested food particles, toxins, and bacteria to enter the bloodstream. This can trigger an immune response and widespread inflammation.

People with leaky gut may experience:

• Bloating or gas

• Food sensitivities

• Fatigue

• Skin issues like eczema

• Brain fog

• Joint pain

It’s also been linked to autoimmune conditions, irritable bowel syndrome (IBS), and mood disorders.

Why It Matters

When the gut barrier breaks down, it not only affects digestion but can impact your entire body. Chronic inflammation caused by leaky gut can stress your immune system, increase your risk for chronic disease, and worsen existing conditions. Because the gut is central to health—affecting everything from nutrient absorption to mood—supporting its integrity is key to long-term wellness.

How to Support Gut Health Naturally

1. Anti-Inflammatory Diet
   Focus on whole foods, especially vegetables, proteins, healthy fats, and fermented foods like sauerkraut or kefir. Eliminate processed foods, excess sugar, and common irritants like gluten and dairy (if sensitive).

2. Support the Microbiome
   Probiotic supplements and fiber-rich foods nourish healthy gut bacteria. A balanced microbiome helps maintain a strong gut lining.

3. Reduce Stress
   Chronic stress disrupts digestion and gut barrier function. Chiropractic care, regular movement, and quality sleep all support a healthy nervous system and gut. Mind-body practices like meditation, journaling, and focusing on gratitude can help calm the stress response and bring more balance to your day.

4. Identify Hidden Triggers
   Food sensitivities, toxins, and infections can worsen gut permeability. Working with a holistic provider can help uncover and address these issues.

Take the Next Step

If you're dealing with digestive issues, inflammation, or just don’t feel like yourself, your gut might be telling you something. At Metro Chiropractic, we take a whole-body approach to wellness and can help guide you toward better gut health.

Interested in learning more? Ask us about nutrition support, stress management, and simple lifestyle changes that can help your body heal from the inside out.

The Hidden Dangers of Ultra-Processed Foods: How They Disrupt Your Metabolism

In today’s fast-paced world, convenience often wins out over nutrition. But that convenience comes at a cost—especially when it comes to ultra-processed foods. Found in everything from boxed snacks to frozen meals, these items may be easy to grab, but they can wreak havoc on your metabolism and long-term health.

What Are Ultra-Processed Foods?

Ultra-processed foods are industrially formulated items made mostly from refined ingredients and additives. Think chips, soda, sugary cereals, instant noodles, and most packaged snacks. They often contain added sugars, unhealthy fats, artificial flavors, and preservatives—but very little real, whole food.

Unlike minimally processed items (like frozen vegetables or plain yogurt), ultra-processed foods are designed for shelf-life and taste—not nutrition.

How Do They Affect Your Metabolism?

Your metabolism is your body’s engine, responsible for converting food into energy. Ultra-processed foods interfere with this in several ways:

• Blood Sugar Spikes: These foods are often high in refined carbs and sugars, which lead to rapid spikes and crashes in blood sugar. This disrupts insulin function, making it harder for your body to regulate energy efficiently.

• Increased Fat Storage: Frequent blood sugar spikes signal the body to store more fat—especially around the belly. This type of fat is metabolically active and linked to inflammation and chronic disease.

• Disrupted Gut Health: The additives and lack of fiber in ultra-processed foods can disturb your gut microbiome. A healthy gut is essential for proper nutrient absorption and metabolic regulation.

• Hormonal Imbalance: Artificial ingredients may interfere with hunger and satiety hormones like leptin and ghrelin, making it harder to recognize when you're full—and easier to overeat.

A Better Path to Lasting Energy

The good news? Your body can rebound. Transitioning to a diet rich in whole foods—like fresh vegetables, proteins, healthy fats, seeds and nuts—can help reset your metabolism and restore energy balance.

At Metro Chiropractic, we believe in a whole-body approach to wellness. Metabolic health isn’t just about exercise or calories—it’s about the quality of your fuel. Our team can help you understand the connection between nutrition, spinal health, and energy so you can thrive naturally.

Insulin Sensitivity: The Hidden Warning Sign Before Blood Sugar Problems

When it comes to blood sugar issues, most people only think about diabetes once their glucose levels are already high. But what if we told you the body sends out earlier warning signs—sometimes up to 10 years before your blood sugar ever becomes a problem? One of the most important of these early indicators is insulin sensitivity.

What Is Insulin Sensitivity?

Insulin is a hormone that helps your cells absorb glucose (sugar) from the bloodstream. When your body is insulin sensitive, it means your cells respond well to insulin and efficiently absorb sugar. But when you begin to lose this sensitivity, your body must produce more and more insulin to get the job done.

This is called insulin resistance—and it often develops slowly and silently, well before your blood sugar levels start to rise. Over time, this resistance can strain your pancreas and push you toward type 2 diabetes.

The 10-Year Head Start

Research shows that insulin resistance can develop up to a decade before high blood sugar levels appear on standard tests. That means you could be on the road to diabetes and not even know it—because your regular blood sugar checks might still look “normal.”

Fortunately, there’s a way to catch it early. A fasting insulin test can measure how much insulin your body is producing in a fasted state. Elevated fasting insulin levels often mean your body is working overtime just to keep your blood sugar in check.

Why Early Detection Matters

The earlier we detect signs of insulin resistance, the sooner we can intervene with changes to diet, sleep, exercise, and general lifestyle improvements—all of which can reverse the trend and restore your body’s natural hormonal balance.

As a chiropractic office focused on whole-body wellness, we emphasize not only spinal alignment but also functional health. If your fasting insulin is high—even if your blood sugar is not—it’s a powerful signal that something needs to change.

How Shift Work Affects Your Health: The Link to Metabolic and Chronic Disease

In our 24/7 world, shift work has become more common than ever. Whether you're a nurse on a night rotation, a factory worker pulling late shifts, or a first responder always on call, your schedule could be affecting more than just your sleep. Research increasingly shows that irregular work hours can take a toll on your body, particularly increasing the risk for metabolic and chronic diseases.

Disrupting the Body's Natural Rhythms

Our bodies operate on a natural 24-hour cycle called the circadian rhythm. This internal clock regulates sleep, hormone levels, digestion, and other vital functions. Shift work, especially night shifts or rotating schedules, can throw this rhythm out of sync. This misalignment may lead to poor sleep quality, increased stress hormones, and changes in appetite-regulating hormones.

Increased Risk for Metabolic Disorders

Studies have found that shift workers are more likely to develop metabolic syndrome, a cluster of conditions including high blood pressure, elevated blood sugar, excess body fat around the waist, and abnormal cholesterol levels. These issues significantly raise the risk for heart disease, stroke, and type 2 diabetes. Poor sleep and irregular eating habits common among shift workers may worsen insulin sensitivity and promote weight gain.

The Long-Term Impact on Chronic Health

Over time, the health effects of shift work can compound. Chronic inflammation, digestive problems, mood disorders, and cardiovascular disease are more common among those with irregular work hours. Lifestyle choices, such as lack of physical activity and poor dietary habits often associated with shift work, may also contribute to long-term health concerns.

What You Can Do

If you're a shift worker, there are steps you can take to protect your health:

• Prioritize consistent, high-quality sleep in a dark, quiet environment.

• Maintain a balanced diet and try to eat meals at regular intervals.

• Stay active and include regular physical activity in your weekly routine.

• Manage stress with mindfulness, chiropractic care, or relaxation techniques.

• Consider transferring to a day schedule if possible to better support your long-term health.

We're Here to Help

At Metro Chiropractic, we understand the unique challenges shift workers face. Our chiropractic care supports better sleep, stress management, and physical well-being to help you stay healthy and energized despite a demanding schedule.

Good Energy – Part 4: Design Your Day for Energy

Good Energy Blog Series – Part 4 of 4

We’ve talked about where energy comes from—your body, your movement, your environment. But the final key to Good Energy is how you use that energy throughout the day. You don’t just “have energy” or “lose energy.” You manage it. And the better your rhythm, the better your power.

This post wraps up our series by offering a simple, practical way to protect and replenish your energy—all day long.

The Energy Rhythm Principle

In Good Energy, one of the core ideas is that your body and brain thrive on rhythm. Not hustle. Not willpower. Just rhythm.

That means energy builds when you give it moments of activity followed by moments of recovery—movement balanced with stillness, work balanced with space. Burnout happens when those recovery windows disappear.

Here’s how you can support that rhythm, from morning to night.

Start Strong, Stay Steady

The goal isn’t to push hard and crash. The goal is to build steady energy that lasts:

• Hydrate early: After sleep, your body needs water before it needs caffeine.

• Move briefly, often: Gentle stretching, a short walk, or even standing resets your energy.

• Batch your focus: Concentrate in short bursts (60–90 minutes), then reset for 5–10.

• Don’t skip rest: Downtime isn’t lazy—it’s necessary for long-term stamina.

Good Energy encourages people to treat energy like a budget. Use it wisely. Invest in breaks. Save where you can.

✅ Your Daily Energy Checklist

Here’s a simple checklist, inspired by Good Energy, to help you design better days:

☐ Drink 16–20 oz of water within 30 minutes of waking
☐ Get 5–10 minutes of natural light before 10 a.m.
☐ Take at least 3 posture breaks during your workday
☐ Step outside or breathe fresh air at least once
☐ Clear one small area of visual clutter
☐ Pause for one intentional, screen-free moment (1–2 minutes)
☐ Begin winding down 1 hour before bed—dim lights, reduce screen time

These aren’t rules—they’re anchors. Gentle, do-able habits that add up over time.

Keep the Good Energy Going

We hope this 4-part series helped you look at energy in a new light—not as a mystery, but as something you can build, protect, and reclaim. Your energy isn’t just in your head. It’s in your breath, your space, your routine, and your choices.

Good energy is good design.

Good Energy – Part 3: Your Environment Is Fuel

Good Energy Blog Series – Part 3 of 4

In Parts 1 and 2, we explored how energy flows through your body—shaped by posture, breath, and physical movement. But in Good Energy, there's another key factor: your environment. Where you spend your time is just as important as how you spend it.

Your Surroundings Shape Your State

Without realizing it, your brain is constantly responding to your environment. Light, noise, clutter, air quality, and even color tones can nudge your nervous system toward either stress or calm. You might think you're just tired from a long day—but your space may be draining you, too.

Good Energy describes how subtle environmental stressors create what it calls “micro-fatigue”: the slow, invisible leaking of energy from mental and physical systems that should be at rest. If your brain is always on alert, your energy never fully recharges.

Shift Your Space, Shift Your Energy

The good news? You don’t need a complete home makeover. A few intentional changes can recharge your environment—and your body:

• Light: Natural daylight helps regulate energy and mood. Sit near a window or step outside.

• Noise: Identify unnecessary background noise. Replace it with quiet or calming sounds.

• Clutter: Visual mess competes for attention. Clear a single surface or corner to breathe easier.

• Air: Open a window. Let in a breeze. Fresh air has a surprising effect on clarity and calm.

• Color: Soften your space with calmer tones if possible. Your nervous system notices.

When your environment feels safe, calm, and open, your body follows. Good Energy reminds us: energy isn’t just about input—it’s also about reducing unnecessary output.

Coming Up: Your Energy Routine

In the final post of this series, we’ll bring everything together—looking at daily rhythms, intentional rest, hydration, and how to design a routine that builds, not breaks, your energy. Until then, take a moment to scan your space. What’s one thing you can shift to support your energy right now?

Good Energy – Part 2: Your Body Is a Battery

In Part 1 of this series, we explored the foundational truth behind Good Energy: feeling energized isn’t just about sleep or caffeine—it’s about how your body, brain, and environment interact throughout the day. Now, we turn our attention to the physical aspect of energy, starting with a simple but powerful idea: your body is your battery.

Why You Feel Drained (Even When You’re Rested)

Have you ever had a full night’s sleep and still felt exhausted by mid-morning? Good Energy explains that many of us burn through energy because our bodies are constantly compensating—tight shoulders, shallow breathing, long hours sitting or looking down at a screen. These postural habits silently drain us over time.

The book points out that energy leaks aren’t always dramatic. They come from subtle misalignments in how we sit, stand, move, and breathe. When your muscles, joints, and nervous system are even slightly out of sync, your body wastes energy on stability instead of performance.

Start with Structure

According to Good Energy, the fastest way to recharge is to optimize your physical structure. This doesn’t mean major overhauls or complicated routines—it means returning your body to its natural design:

• Stand with ease: Ears over shoulders, shoulders over hips. No strain.

• Move more often: Energy builds through momentum, not stillness.

• Breathe better: Long, deep breaths tell your brain you’re safe—and turn off the “energy-draining” stress response.

Small changes in these areas help your body spend less time fighting gravity and more time supporting you.

Structure Supports Energy

In chiropractic, we see this every day. When the spine is aligned and the body is moving well, people often report not just less pain—but more energy, clarity, and resilience. Good Energy reminds us: your structure isn't just about posture. It's your power source.

Coming Next: The Energy–Environment Connection

In Part 3, we’ll explore how your environment shapes your energy—often without you noticing. Light, sound, clutter, and even colors play a role. Until then, consider one shift from today’s post: check your posture right now. Are you holding energy or leaking it?

Part 1: What Is “Good Energy”? A New Lens on Health

Introduction

In her groundbreaking book Good Energy, Dr. Casey Means presents a transformative perspective on health, emphasizing the pivotal role of metabolic function. She introduces the concept of “Good Energy” as the cornerstone of vitality, mental clarity, and disease prevention. This series will explore her insights and practical strategies to empower you on your wellness journey.

Energy-Centric Health: A Holistic Approach

Traditional healthcare often addresses symptoms in isolation, leading to fragmented treatments. Dr. Means advocates for an energy-centric approach, focusing on the body's ability to produce and manage energy at the cellular level. This perspective aligns with chiropractic principles that consider the body's interconnected systems and innate healing capabilities.

The Impact of Metabolic Dysfunction

Dr. Means highlights that poor metabolic health—termed “Bad Energy”—is linked to a myriad of chronic conditions, including:

• Fatigue and brain fog

• Depression and anxiety

• Hormonal imbalances

• Cardiovascular diseases

• Type 2 diabetes

• Neurodegenerative disorders

She argues that these issues often stem from lifestyle factors such as poor nutrition, lack of physical activity, inadequate sleep, and chronic stress, which impair the body's energy production and overall function.

Empowering Health Through Lifestyle Changes

The encouraging message of Good Energy is that individuals have the power to improve their health by making informed lifestyle choices. Dr. Means emphasizes:

• Nutrition: Consuming whole, nutrient-dense foods to support cellular function.

• Movement: Engaging in regular physical activity to enhance energy metabolism.

• Sleep: Prioritizing quality sleep to facilitate recovery and hormonal balance.

• Stress Management: Implementing techniques like mindfulness and relaxation to reduce stress-related energy depletion.

These strategies resonate with chiropractic care's focus on holistic wellness and the promotion of the body's natural healing processes.

Conclusion

Understanding and optimizing your body's energy production is a vital step toward achieving lasting health and vitality. In the next installment, we'll delve into Dr. Means' practical recommendations for enhancing metabolic health through daily habits and choices.

How Much Sleep Do You Really Need? Understanding Sleep Needs Across the Ages

We all know sleep is essential—but how much is enough? The answer isn’t one-size-fits-all. Your ideal amount of sleep actually changes throughout your life. Getting the right amount of rest not only boosts your energy but also supports your immune system, helps regulate hormones, and allows your body to recover from physical activity.

Sleep Needs by Age Group

Infants and Children:

• Newborns (0–3 months): 14–17 hours per day

• Infants (4–12 months): 12–16 hours (including naps)

• Toddlers (1–2 years): 11–14 hours

• Preschoolers (3–5 years): 10–13 hours

• School-age children (6–12 years): 9–12 hours

Growing bodies and brains need a lot of sleep. Consistent rest during these years supports physical development, cognitive function, and emotional regulation.

Teens (13–18 years):

• Recommended: 8–10 hours

Hormonal changes during adolescence can shift natural sleep cycles, making it harder for teens to fall asleep early. Yet adequate sleep is crucial for academic performance, mood stability, and healthy growth.

Adults (18–64 years):

• Recommended: 7–9 hours

This range supports optimal function of the nervous system, helps manage stress, and reduces the risk of chronic conditions like heart disease and obesity. Poor sleep can also heighten pain sensitivity, which may affect chiropractic outcomes.

Older Adults (65+ years):

• Recommended: 7–8 hours

Sleep can become lighter and more fragmented with age. However, quality sleep remains just as important for memory, balance, and maintaining a strong immune system.

Why Sleep Quality Matters

Quantity is only part of the picture. The quality of your sleep matters too. Things like spinal discomfort, poor sleep posture, and stress can interfere with deep, restorative sleep. That’s where chiropractic care may help improve comfort and quality of sleep.

Better Sleep, Better Health
If you’re struggling with sleep, let us know during your next visit. At Metro Chiropractic, we can help you identify physical or lifestyle factors affecting your rest—and offer guidance on improving both your sleep and your overall wellness. Sweet dreams start with a healthy spine!

Better Sleep Starts Tonight: Simple Tips for Stronger Sleep Hygiene

Quality sleep is one of the most powerful tools for your health—and yet, it’s often the first thing to fall by the wayside in our busy lives. At Metro Chiropractic, we believe that helping our patients sleep better is just as important as easing back pain or improving posture. Whether you're in the heart of Alaska's long summer days or navigating the winter darkness, a few practical changes can make a big difference in how well you rest.

Block the Blue Light

Blue light from phones, tablets, and TVs can confuse your brain into thinking it’s still daytime. This suppresses melatonin—the hormone that helps you feel sleepy. Blue light blocking glasses are a simple and effective way to reduce this effect. Try wearing them in the evening, especially if you use screens within two hours of bedtime.

Create a "Digital Sunset"

Just like the sun sets at the end of the day, your digital devices should too. Establish a “digital sunset” routine: turn off screens an hour before bed and dim the lights around your home. This helps signal to your body that it’s time to wind down. Instead of scrolling, use that time to stretch, read, or do light journaling.

Tame the Light—Alaska Edition

If you live in Alaska, you know how challenging it can be to manage your sleep during the extreme daylight changes. During bright summers, blackout curtains or sleep masks can help simulate night. In the darker months, using a sunrise alarm clock or light therapy lamp in the morning can help regulate your internal clock and improve daytime alertness.

Melatonin: Use it Wisely

Melatonin supplements can be helpful, but they’re best used for short-term sleep challenges. For example, if you’re adjusting after travel, recovering from jet lag, or dealing with an unexpected disruption in your sleep schedule, a low-dose melatonin supplement can help reset your internal clock. However, regular or long-term use can interfere with your body’s natural hormone rhythms. Always consult your healthcare provider before using it consistently.

Nutrition & Sleep: Timing Matters

Your body sleeps best when it's not digesting a big meal or alcohol. Try to finish eating at least 3 hours before bed. While a nightcap might feel relaxing, alcohol actually disrupts your sleep cycles and leads to more restlessness overnight. For better sleep, stick with water or herbal tea in the evening.

Consider Natural Sleep Supports

Some patients find that magnesium—an essential mineral—can help with relaxation and falling asleep. It’s found in foods like spinach, almonds, and bananas, or can be taken as a supplement. Always check with your healthcare provider to see if magnesium is right for you.

Your Sleep, Your Health

Sleep is the foundation for healing, mental clarity, and energy. If you’re struggling with sleep—even after trying some of these tips—let’s talk about how chiropractic care and lifestyle adjustments can help.

Call Metro Chiropractic today to learn how we can support your path to better rest and overall wellness.

Why Cross-Training Is Key to Staying Healthy and Avoiding Injury

In today’s fitness-focused world, it’s common for people to find a workout they love and stick with it. Whether it’s running, cycling, or weight training, consistency is great—but overdoing the same activity can lead to repetitive stress injuries (RSIs). That’s where cross-training comes in. By mixing up your workouts, you not only boost overall fitness, but also protect your body from overuse and imbalance.

What Is Cross-Training?

Cross-training means incorporating a variety of physical activities into your fitness routine. Instead of just running every day, you might alternate with swimming, yoga, strength training, or cycling. The goal is to engage different muscle groups, challenge your body in new ways, and give overworked areas a break.

Not only does this help reduce boredom and keep you mentally fresh, but it also ensures a more well-rounded level of fitness.

How Cross-Training Prevents Injury

RSIs occur when the same motions are repeated too frequently, stressing muscles, joints, and connective tissues. Common examples include runner’s knee, tennis elbow, and shoulder impingement. Cross-training allows these overused areas to recover, while still maintaining your fitness.

Here’s how it helps:

• Balances muscle use: Different activities engage different muscle groups, helping correct imbalances that can lead to poor posture or joint strain.

• Improves flexibility and mobility: Activities like yoga or Pilates promote better range of motion and reduce stiffness, aiding in overall joint health.

• Reduces impact stress: Alternating high-impact and low-impact exercises (like running and swimming) protects joints and helps prevent long-term damage.

A Chiropractic Perspective on Cross-Training

At Metro Chiropractic, we often see patients dealing with preventable overuse injuries. Many of these could be avoided with smarter training habits. Cross-training supports spinal health, proper alignment, and joint function—all of which are essential for pain-free movement and long-term wellness.

Support Your Gut, Support Your Health: Easy Ways to Improve Gut Function

Your gut does more than just digest food—it plays a key role in your immune system, mood, energy levels, and even inflammation. When your digestive system is out of balance, it can affect your whole body. The good news? There are easy, natural ways to support gut health that fit right into a healthy lifestyle.

Eat with Your Gut in Mind

What you eat directly impacts the balance of bacteria in your gut. A diverse, fiber-rich diet helps feed the "good" microbes that support digestion, immune function, and even mental clarity.

• Add More Fiber: Fruits, vegetables, beans, oats, and whole grains help fuel healthy digestion and keep things moving smoothly.

• Fermented Foods Are Friends: Yogurt, kefir, sauerkraut, kimchi, and kombucha are rich in probiotics—beneficial bacteria that support gut balance.

• Limit Sugar and Processed Foods: Too much sugar and highly processed meals can feed harmful bacteria and lead to inflammation.

Hydration and Movement Matter

Staying hydrated helps your digestive system process nutrients and eliminate waste efficiently. Likewise, regular movement—even gentle stretching or walking—can stimulate your intestines and reduce bloating or sluggishness.

• Drink Plenty of Water: Aim for at least 8 cups a day, more if you're active or live in a warm climate.

• Get Moving Daily: Gentle physical activity can improve digestion and reduce symptoms like gas or constipation.

Intermittent Fasting for Gut Reset

Intermittent fasting—eating within a specific window of time—can give your digestive system a break and may help improve gut function. During fasting periods, the gut lining has a chance to rest and repair, and the balance of gut bacteria may shift in a positive direction. Many people find that intermittent fasting reduces bloating, improves energy, and supports healthy digestion. Research suggests a 16–18 hour fast is ideal, with a 6–8 hour window each day for eating. Try to avoid eating within 3 hours of going to bed to reduce gut inflammation and improve sleep quality.

Stress Less for a Happier Gut

Chronic stress can negatively impact your gut by increasing inflammation and disrupting healthy bacteria. To keep stress in check:

• Try deep breathing, gentle yoga, or meditation.

• Prioritize sleep.

• Get regular chiropractic care to help manage physical and emotional stress.

Let’s Get Your Gut Back in Balance

Gut health is about more than just digestion—it’s a key part of your overall wellness. If you’re dealing with digestive discomfort, low energy, or just want to feel your best, we’re here to help. Ask us how chiropractic care and lifestyle changes can support your gut from the inside out.

Title: Why Gut Health Matters More Than You Think

Introduction
When we think about staying healthy, most of us focus on exercise, sleep, and maybe eating more vegetables. But one area that’s often overlooked is gut health. Your digestive system does more than just break down food—it’s closely linked to your immune system, mental health, and even how your body manages inflammation. Poor gut health doesn’t just mean an upset stomach—it can show up in surprising ways all throughout the body.

How Gut Health Affects the Whole Body
Your gut is home to trillions of bacteria, known as your gut microbiome. When this system is in balance, it supports digestion, absorbs nutrients, and keeps harmful bacteria in check. But when that balance is off, it can lead to something called gut dysbiosis, which has been linked to a wide range of medical issues.

Conditions Connected to Poor Gut Health:

• Digestive Issues – Chronic bloating, gas, acid reflux, constipation, or diarrhea are often the first signs of an imbalanced gut.

• Fatigue and Brain Fog – A struggling gut can impact nutrient absorption, which affects your energy levels and cognitive clarity.

• Skin Conditions – Issues like acne, eczema, and rosacea can be linked to gut inflammation and food sensitivities.

• Mood Disorders – Since about 90% of serotonin is produced in the gut, poor gut health can contribute to anxiety, depression, and mood swings.

• Autoimmune Disorders – A compromised gut lining can lead to increased inflammation, triggering autoimmune responses like rheumatoid arthritis or Hashimoto’s thyroiditis.

• Weakened Immunity – A large portion of your immune system lives in your gut, so imbalances can leave you more vulnerable to frequent colds and infections.

How to Support Gut Health Naturally
Taking care of your gut doesn’t have to be complicated. Intermittent fasting, a fiber-rich diet, whole foods diet, avoiding sugar, staying hydrated, managing stress, and avoiding unnecessary antibiotics are foundational steps. It’s also important to get tested for bacterial and yeast overgrowth, as imbalances like small intestinal bacterial overgrowth (SIBO) or candida can disrupt digestion and overall health. Chiropractic care can further support gut health by improving nervous system function, which plays a key role in digestion and organ regulation.

Conclusion
Your gut truly is the gateway to health. If you're experiencing any of the symptoms above—or just want to feel your best—it may be time to take a closer look at your digestive health. At our office, we take a whole-body approach to wellness, and that includes helping you restore and maintain a healthy gut.

Understanding Type 2 Diabetes: How Metabolism and Hormones Play a Role

Type 2 diabetes is one of the most common chronic conditions worldwide, but understanding how it develops can empower patients to take control of their health. At its core, type 2 diabetes is a metabolic disorder that affects how the body regulates blood sugar—primarily due to changes in how two key hormones, insulin and glucagon, function.

The Basics of Blood Sugar Regulation

Your body treats certain foods, like simple carbohydrates, as sugar. After a meal, these foods break down into glucose, which enters the bloodstream. In response, the pancreas releases insulin, a hormone that helps cells absorb glucose for fuel or storage. At the same time, glucagon, another hormone made by the pancreas, works to maintain steady blood sugar levels between meals by signaling the liver to release stored glucose when needed.

In a healthy system, insulin and glucagon work in a balanced rhythm to keep blood sugar in a safe, stable range.

What Goes Wrong in Type 2 Diabetes

Type 2 diabetes begins when this system starts to break down—often due to a combination of factors, but predominantly due to diet. Here’s how the breakdown happens:

• Insulin Resistance: Over time, cells in the muscles, fat, and liver can become resistant to insulin. This means they no longer respond properly, and glucose builds up in the bloodstream instead of entering the cells.

• Pancreatic Overload: In response, the pancreas produces more insulin to try to lower blood sugar levels. This overwork can eventually lead to beta cell dysfunction, where the insulin-producing cells become less effective or burn out.

• Disrupted Glucagon Regulation: People with type 2 diabetes often have too much glucagon circulating in their system, which causes the liver to release extra glucose—even when it's not needed—further increasing blood sugar levels.

This combination of insulin resistance, reduced insulin production, and improper glucagon signaling leads to chronic high blood sugar, which can damage organs and systems over time.

Supporting Metabolic Health Naturally

Type 2 diabetes is a serious condition that requires ongoing attention and care. The good news is that it’s often preventable—and manageable—with early lifestyle changes. Nutritional adjustments, regular physical activity, quality sleep, stress reduction, and maintaining a healthy weight all support better hormone balance and insulin sensitivity.

Sleep, in particular, is essential for metabolic health. Inadequate or disrupted sleep can interfere with insulin function and increase cravings for high-sugar foods, contributing to poor blood sugar control over time.

Reach out to our clinic for support and guidance in managing or preventing type 2 diabetes. We’re here to help you take proactive steps toward better health.