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.

Breathe Easier: Why Testing and Treating Sleep Apnea Matters

Sleep is one of the most powerful tools we have for healing and staying healthy—yet millions of people unknowingly suffer from a condition that disrupts their rest every single night: sleep apnea. Often dismissed as just “snoring,” sleep apnea is a serious sleep disorder that can have major impacts on your health and quality of life.

What Is Sleep Apnea?

Sleep apnea occurs when your breathing repeatedly stops and starts during sleep. The most common form, obstructive sleep apnea (OSA), happens when the airway becomes blocked, often by relaxed throat muscles or soft tissues. These interruptions can happen dozens or even hundreds of times per night, reducing oxygen flow to the brain and body.

Common symptoms include:

• Loud, chronic snoring

• Gasping or choking during sleep

• Morning headaches

• Daytime fatigue or brain fog

• Difficulty concentrating

• Mood swings or irritability

Why It’s Important to Get Tested

Because symptoms happen during sleep, many people are unaware they have sleep apnea. Left untreated, it can lead to serious health issues such as:

• High blood pressure

• Heart disease

• Stroke

• Type 2 diabetes

• Depression and anxiety

• Increased risk of accidents due to fatigue

A simple sleep study—either at home or in a sleep clinic—can diagnose sleep apnea. It’s a small step that could make a big difference in your health and daily life.

Treatment Options & Your Health

Treatment for sleep apnea can range from lifestyle changes and dental appliances to CPAP machines that help keep your airway open while you sleep. If you are overweight, weight loss can improve or even get rid of sleep apnea. Please reach out to our office for advice on weight loss and recommendations for sleep clinics for testing.

If you’ve been struggling with poor sleep, chronic fatigue, or any of the symptoms mentioned above, getting evaluated for sleep apnea is an important first step. Your health—and your rest—depend on it.

Why Fish Oil Is a Smart Addition to Your Wellness Routine

Fish oil is well-known for its many health benefits, and for good reason. Rich in omega-3 fatty acids—specifically EPA and DHA—fish oil supports heart health, brain function, and reduces inflammation throughout the body. For our chiropractic patients, it can play a powerful supporting role in joint health, recovery, and overall wellness.

Key Benefits of Fish Oil

1. Reduces Inflammation
Chronic inflammation is a key factor in joint pain and stiffness. Omega-3s help reduce inflammatory markers in the body, which can ease discomfort and improve mobility—especially when combined with regular chiropractic care.

2. Supports Joint and Spine Health
Fish oil helps maintain the health of cartilage and connective tissues. This makes it a helpful supplement for anyone managing arthritis, recovering from injury, or looking to stay active with less joint wear and tear.

3. Boosts Brain and Heart Health
Beyond musculoskeletal benefits, omega-3s support cardiovascular health and cognitive function. That’s why fish oil is often recommended as a part of a comprehensive wellness plan.

A Common Complaint—and a Better Option

While the benefits are clear, many people hesitate to take fish oil because of one unpleasant side effect: fishy burps. This can happen when the oil is not processed or absorbed well, or if it's not high quality.

That’s why we recommend and offer Nordic Naturals fish oil here at the office. It’s exceptionally pure, fresh, and easy to digest—without the aftertaste. Patients consistently report they don’t experience the burping issue with this brand, making it much easier to stay consistent with their supplement routine.

Want to Learn More?

Ask us about Nordic Naturals next time you're in the office—we're happy to help you find the right product and dosage for your needs. As always, combining chiropractic care with smart nutritional choices can go a long way in supporting your long-term health.

Why Protein Matters When Using GLP-1 Weight Loss Medications

Weight loss medications like Ozempic, Wegovy, and Mounjaro (GLP-1 receptor agonists) are making headlines for their effectiveness—but there’s a key ingredient many people overlook on their weight loss journey: protein. As these medications help reduce appetite and support weight loss, ensuring proper protein intake is more important than ever for maintaining muscle mass, energy, and overall health.

Why Protein Is Crucial During Weight Loss

GLP-1 medications work by slowing digestion and reducing hunger, often leading to smaller meals and fewer cravings. While this can be great for shedding pounds, it also means patients may unintentionally eat less protein. During any weight loss process—especially one involving reduced appetite—the body can start breaking down muscle for energy if protein intake isn’t sufficient.

Maintaining muscle mass is vital not only for strength and metabolism, but also for joint stability, posture, and spinal health—all of which are essential for a healthy, active lifestyle.

How Much Protein Do You Need?

A general rule of thumb is to consume 1 gram of protein per pound of ideal body weight per day. For example, if your ideal weight is 150 pounds, aim for 150 grams of protein daily. This can come from lean meats, fish, eggs, dairy, legumes, or high-quality protein supplements. Including a source of protein in every meal and snack helps preserve muscle, keeps you feeling full longer, and supports steady blood sugar levels.

If you're using a GLP-1 medication and struggling to meet your protein goals, it’s worth discussing options with a healthcare provider or nutrition specialist to create a sustainable, nourishing plan.

Protein, Muscle, and Chiropractic Care

Strong muscles support a healthy spine. As chiropractors, we often see how muscle weakness or imbalances contribute to joint pain, posture problems, and reduced mobility. Supporting muscle maintenance with adequate protein is a key way to enhance your chiropractic care and stay active and pain-free.

Relieving Tension: How Myofascial Release Helps You Move Better and Feel Better

If you’ve ever felt stiff, sore, or noticed “knots” in your muscles that just won’t go away, you may be dealing with tension in your fascia—the thin layer of connective tissue that surrounds your muscles. At our chiropractic practice, we often use myofascial release techniques to help patients reduce pain, improve mobility, and support long-term healing.

What Is Myofascial Release?

Myofascial release is a hands-on therapy that targets restrictions in the fascia to relieve tension, break up adhesions, and restore normal movement. Fascia can become tight or inflamed due to injury, repetitive stress, poor posture, or inactivity. When this happens, it can cause discomfort, limit range of motion, and contribute to chronic pain.

By gently applying pressure and movement to the affected areas, myofascial release helps improve blood flow, relax the tissue, and support the body’s natural healing process.

Active Release Technique (ART)

One of the most effective and precise forms of myofascial release is Active Release Technique (ART). This method combines targeted pressure with specific patient movements to break up scar tissue and adhesions in muscles, tendons, ligaments, and fascia.

During an ART session, the practitioner identifies tight or damaged tissue and uses their hands to apply tension while guiding the patient through a series of movements. This helps “free up” the restricted area, often resulting in immediate improvement in mobility and a reduction in pain.

ART is commonly used for conditions such as:

• Neck and shoulder tension

• Carpal tunnel syndrome

• Sciatica

• Plantar fasciitis

• Sports injuries

Other Soft Tissue Techniques Used by Massage Therapists

In addition to ART, many massage therapists and chiropractors use a range of myofascial techniques, including:

• Trigger Point Therapy: Focuses on tight, sensitive areas within muscles (trigger points) that can cause referred pain. Direct pressure helps release these points and relax the muscle.

• Instrument-Assisted Soft Tissue Mobilization (IASTM): Uses specialized tools to gently break down scar tissue and fascial restrictions.

• Cupping Therapy: Creates suction to lift and separate fascial layers, promoting blood flow and tissue healing.

• Stretching and Mobilization: Often used alongside massage to lengthen tight tissues and improve joint movement.

Supporting Your Recovery and Wellness

Myofascial release is a powerful tool in helping our patients recover from injury, manage chronic conditions, and stay active without pain. Whether used on its own or alongside chiropractic adjustments, it’s part of a holistic approach to better movement and overall wellness.

If you’re feeling tight, sore, or restricted, ask us if myofascial release could be right for you. We’re here to help you move freely and feel your best.

Creatine: What You Should Know About This Popular Supplement

Creatine is one of the most well-researched and widely used supplements in the world of fitness and sports performance. But its benefits may go beyond the gym, making it a topic worth discussing for anyone interested in overall wellness, strength, and recovery. Whether you're an athlete, weekend warrior, or simply curious about supplements, here’s what you need to know about creatine.

What Is Creatine?

Creatine is a naturally occurring compound found in muscle cells. It helps produce energy during high-intensity activities like lifting weights or sprinting. While your body makes some creatine, and small amounts are found in foods like red meat and fish, many people choose to take creatine monohydrate supplements to boost their levels.

Benefits of Creatine Supplementation

1. Improved Muscle Performance
Creatine helps the body quickly regenerate a molecule called ATP (adenosine triphosphate), which fuels short bursts of energy. This leads to enhanced strength, power, and performance in activities like weight training, sports, or physical therapy.

2. Muscle Recovery and Injury Prevention
By supporting quicker recovery and muscle repair, creatine may reduce post-exercise soreness and decrease the risk of injury. This can be especially helpful for patients returning to activity after an injury or following a chiropractic treatment plan aimed at restoring function.

3. Potential Cognitive and Neurological Support
Emerging research suggests creatine may benefit brain health, including cognitive performance and protection against age-related decline. While more studies are needed, this adds an interesting dimension to its use beyond just physical performance.

Is Creatine Safe?

Yes—creatine has been extensively studied and is considered safe for most healthy individuals when taken at recommended doses (typically 3–5 grams daily). It’s important to stay well-hydrated when using creatine, as it increases water retention in muscles. People with kidney issues or other health concerns should consult a healthcare provider before starting any supplement.

Final Thoughts

Creatine can be a safe and effective way to support strength, recovery, and overall vitality, especially when combined with regular movement and wellness care. As your chiropractic team, we’re here to support your health goals—whether you're looking to enhance your workouts, prevent injury, or simply feel your best.

Have questions about supplements or your fitness routine? Ask us at your next visit—we're here to help you move and live better!

The Benefits of Barefoot Walking and Training for Foot and Ankle Health

Many of us spend most of our lives in shoes—often ones that offer more cushioning than support. But did you know that walking or training barefoot can actually help strengthen your feet and ankles, improve balance, and reduce the risk of injuries?

At our chiropractic clinic, we often emphasize the importance of strong, stable feet as the foundation of healthy movement. Here’s how going barefoot (safely and gradually) can help.

1. Builds Natural Strength and Stability

When you walk or train barefoot, the small muscles in your feet and ankles have to work harder to support your body. Without the artificial support of shoes, your feet engage more actively with the ground. Over time, this helps:

• Strengthen the intrinsic muscles of the foot

• Improve ankle joint mobility

• Enhance overall stability and posture

These changes can reduce your risk of common issues like ankle sprains, plantar fasciitis, and arch pain.

2. Improves Balance and Proprioception

Proprioception is your body’s ability to sense where it is in space. Walking barefoot heightens this awareness by allowing more sensory input from the ground. This is especially helpful for:

• Preventing falls or missteps

• Enhancing coordination during exercise

• Supporting recovery after an injury

Even a few minutes a day of barefoot movement on safe, natural surfaces like grass or yoga mats can make a noticeable difference.

3. Encourages Healthier Movement Patterns

Modern footwear can sometimes lead to unnatural gait patterns, like heel striking or overpronation. Barefoot training encourages more natural foot placement and alignment, promoting better biomechanics from the ground up. This can ease strain on the knees, hips, and lower back—something we address often in chiropractic care.

A Few Words of Caution

Start slow. Transitioning too quickly to barefoot activities can lead to soreness or overuse injuries. Begin on soft surfaces, and listen to your body. If you have existing foot conditions or wear orthotics, speak with your chiropractor before making changes.

Strength Starts from the Ground Up

Your feet are your foundation. Giving them the chance to move, stretch, and strengthen naturally can lead to better stability, fewer injuries, and greater overall wellness. If you’re curious about incorporating barefoot movement safely into your routine, we’re here to help guide you.

Ask us about foot assessments, balance training, or how chiropractic care supports lower limb health.

Are You Getting Enough Protein?

One of the most frequent questions I receive is about nutrition, specifically protein intake. Protein is vital, not just for muscle maintenance and growth, but also for maintaining strong bones, healthy cartilage, and supporting your immune system.

So, how much protein do you actually need?

According to nutritional guidelines, the MINIMUM daily protein intake to maintain general health is around 0.36 grams of protein per pound of body weight. For example, if you weigh 150 pounds, the minimum daily protein intake would be approximately 54 grams.

However, if you are active, exercise regularly, or want to maintain or build muscle mass, your ideal protein intake increases. For optimal muscle maintenance and growth, a healthy and active individual should aim for about 0.7 to 1 gram of protein per pound of body weight daily. So, if you're that same 150-pound individual aiming to maintain or build muscle, you should target between 105 to 150 grams of protein daily.

Why is this important?

Ensuring you consume enough protein not only supports muscle health, but also reduces muscle soreness, and helps you maintain an active lifestyle pain-free. Protein bars and powders are okay, but try to get most of your protein from whole food sources. Additionally, avoid soy protein supplements due to soy's detrimental hormonal effects.

Remember, quality matters—aim for protein from sources like lean meats, eggs, dairy, legumes, and nuts.

Feel free to ask me more about nutrition on your next visit!

Why Functional Fitness Matters for Your Everyday Health

As your chiropractor, I'm passionate about helping you live a healthier, pain-free life. One key element I emphasize to my patients is functional fitness. But what exactly is functional fitness, and why is it essential?

Functional fitness involves exercises designed to train your muscles to perform daily tasks more efficiently. It mimics real-life movements such as lifting groceries, bending down, or reaching overhead. This approach helps reduce injury risks, improve posture, enhance balance, and boost overall physical health.

Incorporating functional exercises like squats, lunges, deadlifts, box step-ups, pushing, and pulling movements into your routine can greatly enhance your quality of life. Not only do these exercises improve your strength, posture, and mobility, but they also support spine health, decreasing your chances of chronic joint pain and muscle stiffness.

Functional fitness workouts can be quick, easy to program, and fit seamlessly into your busy schedule, making them accessible for everyone. Dedicating just 20-30 minutes, 2-3 times per week can yield noticeable results, making it easier than ever to see improvements in your daily life.

My recommendation is simple: start small, stay consistent, and gradually build up intensity. Regular practice of functional fitness can complement chiropractic care, prevent injuries, and most importantly, keep you moving comfortably and confidently through life.

Please contact us if you need help implementing a functional fitness program or if you have specific questions about your health. Let's prioritize functional fitness and enjoy the lasting benefits it brings to our daily health and wellness!