How Poor Posture and Screens Are Destroying Men's Spine. Guest: Dr Ryan Wolhfert - 37

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Welcome to Driven for Health and
today is a special 1 episode 37.

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I wanted to bring on a guest.
This gentleman, Doctor Ryan

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Wolfart has been in the industry
for 25 plus years.

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He is a spine specialist.
He has thousands of corrected

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spines, right?
Let's get them straight tall,

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not bent or weird or painful,
right?

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That's a a big common one.
And and today we're going to go

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over some of how he goes through
working on spines, how he helps

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identify and give corrective
behaviors for people to start

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fixing their spines immediately.
We'll go through some tips and

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tricks today, even that he'll
give us some really good

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insights to sit taller, stand
taller, pull those shoulders

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back, right, All those things
that we obviously know but don't

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ever do.
And he'll be able to fill in

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some gaps, make it easier to
actually apply.

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And I want to welcome Doctor
Ryan to our show today.

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Welcome, welcome.
Thanks for having me, Brian.

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I appreciate it.
Yep, Yep.

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I know that we talked a little
bit before we started recording,

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but you had a a pretty good
statistic that really should

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catch some people's attentions.
What?

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What was that?
The the most common reason

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people notice their spine or
back is because they have pain.

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A big reason for that is because
we're under constant.

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It's under constant stress
without you even knowing it.

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With that constant stress, just
gravity in general, what can

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happen, especially if it's not
in the appropriate alignment or

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structure, a strong structure to
withstand the gravity, which

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I'll show you in a minute, like
what it should be.

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But then what we do see is this
is it starts breaking down it,

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it accelerates the degeneration.
So by the age of 20, this was a

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study that a doctor did.
It showed that 30, almost 40% of

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people already have physical
signs of breakdown, of

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degeneration of those discs and
of the joints in the spine.

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So 30, almost 40% of people in
their 20s, and when you're above

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50, it's 80%.
Oh my gosh, now to help people

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understand what is this
degeneration?

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Is this just oh, my back hurts
or is that that the we know

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there's liquid, there's synovial
fluid inside the disc.

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Is that squirting out or
somewhere?

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Is it deep blading or or what
is?

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So what that means is arthritis
is the common word for it.

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So arthritis means, OK, it's
actively causing you pain.

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Yeah, when it's not actively
causing you pain because not all

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degenerate, not all like
cartilage breakdown, because

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that's what the cartilage is,
the cushioning between the

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joints that allows the joints to
to slide nice and smoothly.

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But then the cartilage also
makes up the the discs of the

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spine, like between the bones to
give the the cushioning, but

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then also the space so the
nerves can come out between the

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bones.
So what happens is with

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degeneration, now it gets
narrower.

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Now there's less space.
So you might feel pain or you

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might not call it the, you know,
a the perfect design because we

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don't want to feel we can handle
a certain amount of dysfunction.

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But once it gets bad enough to
where our brain recognize all

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right, this is too bad, this is
too much, then it can start

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causing pain.
That's what we call it

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arthritis.
But the degeneration is the

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breakdown of the cartilage like
some people might see, you know,

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my, my, I can hear the grinding
when I turn my neck or move my

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rotate my spine or in the knees,
whatever it is.

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That is in general a good sign
or a a a helpful sign that says,

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OK, you probably have arthritis
or degeneration.

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Now when someone is coming to
you, what are some of the sign

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symptoms that they start saying
the audible OHH symptoms of the

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pain?
What are the the the call out

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points that people should be
aware of, especially when it

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comes to spinal health?
Well, pain is the is the most

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obvious one that people
recognize.

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Is this soreness or is this
sharp someone standing?

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That's a great question like and
I'm glad you mentioned that it's

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not necessarily just OK, I
lifted something now it now it's

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spasm and I can't move most of
the time.

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It's the gradual, it's the
soreness, it's the the stiffness

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and tightness like you're losing
mobility.

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Those are all like painful type
on the spectrum of pain.

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So yes, those are usually the
most common ones.

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Is that that like the stiffness,
the soreness, the tenderness in

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the muscles?
Because the muscles are an

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indicator that there's something
wrong with the spine.

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Not that OK, that is the actual
problem, but the muscles react

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to what your spine is doing.
I want everybody to keep this in

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mind as we go through this.
What we say is the spine, it's

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the foundation of your strength
and function of the body.

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Why?
Because the spine gives us our

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structure.
The spine has like all these

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little attachments for the
muscles.

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Right.
Well, number one, that allows

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the muscles to work efficiently
and with strength.

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On top of that, it gives us our
strength because when everything

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is aligned with gravity, now
it's strong against it.

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We don't have to keep fighting
it, OK, But when it's not, then

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the muscles have to go into
overtime and you get those knots

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in the muscles, you get the
stiffness, you get the

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tightness.
And also it's the foundation of

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function because what controls
everything in the body, the

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brain.
The brain controls all function

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of the body.
It doesn't by sending energy

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signals, communication down
through the spinal cord and the

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spine protects the spinal cord.
So if it's nice and aligned,

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there's minimal stress on the
spinal cord.

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But when it gets distorted or
bent or twisted or rounded and

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in kyphotic that hunchback type
posture head goes forward.

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Now it stretches the spinal cord
like a rubber band.

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It's tense, it gets tight and
that energy can't move freely

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through something like that.
And you might feel pain, but you

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also might have maybe low energy
and fatigue.

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Maybe you're your mood isn't as
good.

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And that's an interesting one
too.

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Like studies have shown like
that they've had people like

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slump and then sit up straight
and like tested the words that

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they use in their outlook on
life.

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And actually when you have poor
posture, it decreases your

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outlook on life.
It worsens your mood.

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Tony Robbins interjector real
quick.

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Tony Robbins, I've I love them.
He raised self help self

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personal government guru ever
right.

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And I actually went to two of
his seminars.

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I'm a fire Walker and all but
and one of the things this was

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memorable.
This was almost this is good 18

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years ago now, but I was sitting
in this seminar.

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He said shut up and hit this
guy.

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You see his his front facing,
but then when you get into his

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back, he's very loud.
Not that he isn't right.

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He's just a big person and big
persona, but he gets in your

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face and set up everyone and and
I want you to get an extra inch

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taller right now and everyone's
is in their seat and they're

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just going like this trying to
get off that extra little bit.

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But there was a noticeable
difference and the reason he did

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that was to call our attention
to everyone's slouching and

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we're not getting that energy
that's going through US.

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And the extra inch gives us more
energy because the nerves can

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flow electrical pulses through
us.

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But also it gives you more
confidence.

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And then what you're
specifically saying is the words

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and the things that you think
about are directly tied to your

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anatomy and how you think and
feel and, and, and move yourself

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in the space.
And then also lastly is that it

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reflects on how other people see
you.

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If I'm over here like this,
rounded forward and I'm talking

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like this, like Brian, I can't
even see your face, dude.

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It's like you got you got a, a
black nose here.

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What's going on?
And I get up here and I'm a lot

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more present and visual and then
I have more presence in this

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this rectangle box that I'm I'm,
I'm viewing in, right?

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So and men, we want to be
confident, right?

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We want to be strong and that
gives us our well fake it till

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you make it sometimes.
How do I say illusion of

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confidence it the more you do
it, the more that you become

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become that.
I mean that that's a huge one

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for for us as men in the one I
want to end on with this little

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part of this is yes, pain,
fatigue, our mood.

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But what's also been shown is
with our spine in a distorted

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position, especially that
rounded head forward position,

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that's been shown to actually
significantly increase the risk

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of death from heart disease,
pulmonary function, and actually

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the all causes.
And they've shown this in

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multiple studies because of the
effect that it has on our

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breathing, the effect it has on
our heart.

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And just do the simple test
right now.

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Slouch down with your head
forward, right?

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Take a deep breath in.
Out sure in my lungs.

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And then sit up straight.
A lot.

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Easier, and it's a lot easier,
so think about 18 hours a day.

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Thousands of rash in a slump
position.

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In the oxygen, you're not
getting that energy throughout

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the body and.
What about it just signals there

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is that you're probably watches
and you're not getting enough

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sleep either.
And that's why you said 18

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hours.
That's 16 hours because we know

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that you should be getting 8
hours of sleep, but you're

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probably getting 6 or less than
that impacts your energy, your

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mood, your your physique, your
And then so all those things and

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you could just come back to
sleep and posture can be too

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simple solved cures that are
free, cheap and easy to do to

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get you in the right direction.
Gentlemen, pay attention and.

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The thing is, is, and we'll talk
about this as we go on, and

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sometimes we, we need extra help
because we can't think about our

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posture 16 to 18 hours a day,
right?

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It's got to be automatic.
And that's where people think,

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OK, I'm just going to do
exercises, which is important to

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help my posture.
But what I also want to, you

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know, get you to think about is
this is your spine or I'm sorry,

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your posture, it's a window to
your spine and nervous system.

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Your spine and nervous system
give you your posture.

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Your muscles kind of react to
what your spine and nervous

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system does.
So we have to address not yes,

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with corrective postural
exercises, but also the other

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aspects of how we're moving
throughout the day.

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And we'll get into like my eat
method of how we do that to help

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retrain the spine, not just the
muscles, but the nerves and the

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ligaments of the spine.
So that's why it's it's so huge

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of of yes, we want to have
awareness of our posture, but we

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can't be thinking about it every
hour you're.

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Not going to think about
breathing and and blinking your

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eyeballs.
These are automated processes

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have to happen in the body to
live and interact. 2 things I

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want to call out one is the
bowling ball this the Cabeza.

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I've got a big one.
My wife is that 4C sections so

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because of it, she'd blame it on
me.

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But when we are I'm get to the
side here trying to talk.

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But when we're here, what's the
significance of the this this

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out of 8 LB head or whatever the
bowling ball up here every inch

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or centimeter forward in that
interior position.

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What is the significance on your
just the weight that it imposes

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on your spine and the muscles,
the the how it impacts the the

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stretching of the muscles and
how that impacts how you feel.

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And maybe it could be completely
directly related to why you have

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migraines or headaches a lot
things like that.

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Let's talk about that because in
our screen driven society, and

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we'll certainly talk about that
little rectangle that everyone

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holds in their hands too.
It's it's on your posture, but

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jump into the head the the
cabeza.

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So yes, 10 to 12 lbs is about
the average size of the head,

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and for every inch forward of
neutral adds 10 lbs of extra

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pressure to the spine.
So get a simple test.

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Take a 10 LB weight arm's length
out away from you.

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You're going to feel your
muscles working a lot harder

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than if it's up against your
body.

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That's a good, you know, a
little test to do just to.

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We didn't talk about this.
This is springing this on him,

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so he's good.
He knows his stuff.

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Let's say your head weighs 10
lbs.

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00:12:46,360 --> 00:12:48,960
If it's an inch forward while
your body feels like it's

226
00:12:48,960 --> 00:12:51,920
lifting an extra 10 lbs, like 20
lbs, right?

227
00:12:53,520 --> 00:12:56,960
We've done thousands of X-rays
of people's spines and measured

228
00:12:56,960 --> 00:13:00,880
how far it is, what we measured
in millimeters because it's

229
00:13:00,880 --> 00:13:04,120
easier that way. 5mm is about an
inch.

230
00:13:04,320 --> 00:13:08,680
I mean, typically we find people
coming to me to have some sort

231
00:13:08,680 --> 00:13:11,320
of spinal issues.
So it's probably going to be a

232
00:13:11,320 --> 00:13:13,400
little bit worse.
But it with a society that we

233
00:13:13,400 --> 00:13:16,360
live in and the activities that
we're doing, look at kids

234
00:13:16,360 --> 00:13:19,120
nowadays, they're getting that
forehead posture.

235
00:13:19,520 --> 00:13:21,760
So we're you're.
Going to be in business for 25

236
00:13:21,840 --> 00:13:24,360
years, huh?
11 to, you know, one to two

237
00:13:24,360 --> 00:13:27,000
inches minimum that we're seeing
forward.

238
00:13:27,520 --> 00:13:31,840
What he's saying is it's good
1020 plus pounds of pressure on

239
00:13:31,840 --> 00:13:36,240
your neck muscles, which
probably aren't designed to

240
00:13:36,480 --> 00:13:40,000
carry that type of load good for
stacking in.

241
00:13:40,000 --> 00:13:43,360
The second thing I wanted to
call is bone on bone, not like

242
00:13:43,360 --> 00:13:47,560
your knees bone on bone, but
stacking your muscles or your

243
00:13:47,560 --> 00:13:51,520
your joints in a in a way where
they're doing is think of a

244
00:13:51,520 --> 00:13:55,040
shoulder press and back when I
own it was a personal training,

245
00:13:55,040 --> 00:13:57,280
I own gyms.
We had talked about bone on bone

246
00:13:57,280 --> 00:14:00,720
structure to be able to support
the weight and say an overhead

247
00:14:00,720 --> 00:14:03,240
press.
We wanted that barbell straight

248
00:14:03,240 --> 00:14:07,040
up over your ears and arms, as
close to your ears as possible,

249
00:14:07,240 --> 00:14:11,760
because then you have a very
strong supported bone structure

250
00:14:12,000 --> 00:14:17,440
that the muscles were able to
then fully give their more

251
00:14:17,440 --> 00:14:19,640
weight and all.
And that was something we'd all.

252
00:14:19,640 --> 00:14:24,000
And then if even if you a little
bit bored because it was heavy

253
00:14:24,000 --> 00:14:26,240
and they they position
themselves and all of a sudden

254
00:14:26,240 --> 00:14:29,000
they're doing this, it's like an
inclined bench press.

255
00:14:29,000 --> 00:14:34,040
We're not, we're not up over
your head supporting it, that

256
00:14:34,040 --> 00:14:36,080
bone and bone structure.
So that was the second one.

257
00:14:36,080 --> 00:14:39,000
So let's go into the neck
muscles and the impact that that

258
00:14:39,400 --> 00:14:43,720
1020 lbs of pressure all day
long has on someone.

259
00:14:44,320 --> 00:14:46,880
Well, it, it puts the chronic
strain on the muscles.

260
00:14:46,880 --> 00:14:53,560
So it puts a, it's not like
you're acutely straining it.

261
00:14:53,680 --> 00:14:57,480
It's a chronic strain over time.
That's where it gets confusing

262
00:14:57,480 --> 00:15:00,560
to people that are.
Yeah, it's all.

263
00:15:00,560 --> 00:15:03,360
What would be an example?
Q means like lifting something

264
00:15:03,360 --> 00:15:08,000
heavy or you you you get an
accident or you a fall backlash

265
00:15:08,000 --> 00:15:10,640
type.
Or maybe a neck tweak where you

266
00:15:10,640 --> 00:15:13,000
just turn your head and you
tweak it and you're like, oh, I

267
00:15:13,000 --> 00:15:14,160
can't move my neck.
Right.

268
00:15:14,520 --> 00:15:17,440
That that would be an exactly
cute type thing where all of a

269
00:15:17,440 --> 00:15:21,600
sudden for like a better term, a
trauma happened to that

270
00:15:21,600 --> 00:15:26,360
musculature and causing it to
tighten up and create a lot more

271
00:15:26,360 --> 00:15:30,560
pain because the muscle was
injured on in some capacity.

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00:15:30,800 --> 00:15:33,720
So we have that is an acute
thing that will definitely give

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00:15:33,720 --> 00:15:36,040
you a headache and for more than
one day.

274
00:15:36,200 --> 00:15:41,400
But then we had this chronic
just this is crescendoing of

275
00:15:41,560 --> 00:15:45,480
stress and crescendoing of pain
that just it just slowly,

276
00:15:45,480 --> 00:15:47,960
slowly, slowly.
It's like, Oh, my neck pain in

277
00:15:47,960 --> 00:15:50,160
the neck, right?
That's they say, because it's

278
00:15:50,160 --> 00:15:54,240
just this this thing that just
shows up over time.

279
00:15:54,720 --> 00:15:56,480
Right.
And it and that's where it's

280
00:15:56,480 --> 00:15:58,880
confusing to a lot of people
because they didn't do anything

281
00:15:58,880 --> 00:16:00,600
to 'cause it.
I hear that all the time.

282
00:16:00,600 --> 00:16:02,840
I didn't I.
Didn't over and try and pick

283
00:16:02,840 --> 00:16:05,440
this thing up and then I can't
move anymore right you?

284
00:16:05,840 --> 00:16:09,640
Probably see a lot of people.
Walking in and all that were and

285
00:16:09,640 --> 00:16:13,920
that's that chronic strain
usually that's built over time.

286
00:16:14,280 --> 00:16:18,560
And it's because of it, it, it
is over time and it's because of

287
00:16:18,600 --> 00:16:22,320
it's in this chronic position or
chronic strain position where

288
00:16:22,320 --> 00:16:24,320
it's inefficient.
And you mentioned the bone on

289
00:16:24,320 --> 00:16:25,600
bone.
Well, you won't let the bone on

290
00:16:25,600 --> 00:16:28,800
bone stack, correct?
Because that allows the muscles

291
00:16:28,800 --> 00:16:32,280
to have their most efficient
strong position to work from

292
00:16:32,600 --> 00:16:35,560
when the the alignment is lined
up.

293
00:16:35,880 --> 00:16:39,400
So, yeah, the, it's chronic,
it's the chronic strain, the

294
00:16:39,400 --> 00:16:42,080
chronic stress that's on the
muscle that gets people.

295
00:16:42,440 --> 00:16:45,560
A lot of people like confused
about why they have pain one day

296
00:16:46,000 --> 00:16:49,040
and they didn't.
They didn't change to 'cause it.

297
00:16:49,080 --> 00:16:51,840
Yeah, right.
Even though they're predisposed

298
00:16:51,840 --> 00:16:53,840
to it because of the postures,
right?

299
00:16:53,840 --> 00:16:56,320
They're in every day.
Right, and let's jump into that.

300
00:16:56,320 --> 00:17:00,800
What are the positions of the
postures or the the sequencing

301
00:17:00,800 --> 00:17:03,360
of nature that happens to this
crescendo?

302
00:17:03,480 --> 00:17:05,800
Wow, way up.
So we started way down here, if

303
00:17:05,800 --> 00:17:08,200
you can see me in the video.
And then we got way up here and

304
00:17:08,200 --> 00:17:11,319
now all of a sudden, bam, wow,
this hurts.

305
00:17:11,319 --> 00:17:14,119
And then I have to go see Doctor
Ryan because I can't bend over

306
00:17:14,119 --> 00:17:16,280
or function or turn my head
anymore.

307
00:17:16,280 --> 00:17:19,240
I have splitting headaches all
the time and I'm just popping

308
00:17:19,240 --> 00:17:22,000
Advil like it's candy.
So what are some of those those

309
00:17:22,000 --> 00:17:24,839
those put body positions or the
what?

310
00:17:24,920 --> 00:17:27,720
What causes all that?
Overtime, I mean, what the

311
00:17:28,000 --> 00:17:32,720
general term is stress overtime,
but it's think about it in terms

312
00:17:32,720 --> 00:17:34,920
of, you know, the umbrella term
is stress, but then you have

313
00:17:34,920 --> 00:17:37,880
physical stress that you put
your body in, whether it's

314
00:17:37,880 --> 00:17:41,160
something again, something
traumatic or something overtime.

315
00:17:41,400 --> 00:17:43,960
Looking at the computer, sitting
down, sleeping up on the prop

316
00:17:43,960 --> 00:17:48,640
pillows, driving in a hunched
over position, shifting, sitting

317
00:17:48,640 --> 00:17:52,120
on one side more than the other,
shifted off off to one side.

318
00:17:52,920 --> 00:17:54,360
That's like physical type
things.

319
00:17:54,360 --> 00:17:56,840
Or again, lifting something
heavy, being in like a motor

320
00:17:56,840 --> 00:18:01,240
vehicle collision or even just
falling down on the ice, right?

321
00:18:01,880 --> 00:18:05,080
Then there's chemicals.
Unfortunately speaking that I

322
00:18:05,080 --> 00:18:08,120
did fall down on ice.
I was trying to drag today.

323
00:18:08,120 --> 00:18:12,200
I was trying to drag my overly
heavy trash can across the ice

324
00:18:12,400 --> 00:18:16,200
and it the, the, the fulcrum
point on the wheels was really

325
00:18:16,200 --> 00:18:18,640
weird.
I had to pull lower down and,

326
00:18:18,880 --> 00:18:22,040
and I, I was from a standstill
and trying to get it.

327
00:18:22,040 --> 00:18:23,520
And all of a sudden my shoes go
whoop.

328
00:18:23,600 --> 00:18:26,440
And then I, I didn't fall.
The thing didn't fall on me, but

329
00:18:26,440 --> 00:18:29,760
I'm left stuck in the middle of
and it's raining out too.

330
00:18:29,760 --> 00:18:33,520
So it's wet and it's icy and my
feet slipped and I'm just laying

331
00:18:33,520 --> 00:18:35,600
on the ground.
But fortunately I had a Carhartt

332
00:18:35,600 --> 00:18:38,920
thing on this overall and I was
just got wet, but I was just

333
00:18:38,920 --> 00:18:44,640
like, Oh my gosh.
So I'm I'm OK, Maybe I could

334
00:18:44,680 --> 00:18:47,720
roll a little bit.
That can start the cascade, yes,

335
00:18:47,720 --> 00:18:51,280
right there where you might not,
you might get a little sore,

336
00:18:51,720 --> 00:18:53,160
right?
And that might throw the posture

337
00:18:53,160 --> 00:18:55,840
off, which in a second will go
over like, how can you identify

338
00:18:56,000 --> 00:18:59,840
if you're like what your posture
is like and and how far it's off

339
00:18:59,840 --> 00:19:02,360
it is off and then what you can
do about it.

340
00:19:02,360 --> 00:19:04,640
But so, yeah, there's the
physical stress like that,

341
00:19:04,920 --> 00:19:08,680
chemical stress, like what we're
putting into our body or not

342
00:19:08,680 --> 00:19:10,120
putting into our body that we
should real.

343
00:19:10,120 --> 00:19:14,320
Quick food is chemicals okay,
that's all that it is.

344
00:19:14,320 --> 00:19:18,240
It's just a combination of
different elements and and bonds

345
00:19:18,240 --> 00:19:22,960
of things that create this plant
or this protein or this fat or

346
00:19:22,960 --> 00:19:26,800
this sugary carb thing that's
everywhere and all now.

347
00:19:27,360 --> 00:19:29,920
And I love that you said that
food is chemicals because that's

348
00:19:29,920 --> 00:19:33,320
one of the examples I use for
people is when they are confused

349
00:19:33,320 --> 00:19:37,080
again, wondering like how how
can food help my pain levels?

350
00:19:37,080 --> 00:19:40,440
How can food?
And I say, well, do you take

351
00:19:40,440 --> 00:19:45,680
Advil or ibuprofen or drugs?
Well, yeah, I like, that's a

352
00:19:45,680 --> 00:19:49,400
chemical.
So how is that helping your

353
00:19:49,400 --> 00:19:52,320
pain?
You know that food is just a

354
00:19:52,320 --> 00:19:55,600
different form of that and a
healthier version to use it.

355
00:19:55,880 --> 00:19:59,280
In most ways though right?
It can be healthy or it can

356
00:19:59,280 --> 00:20:01,280
cause.
I think both of them thinking

357
00:20:01,280 --> 00:20:05,800
the same word starts with a
giant eye and and FL and

358
00:20:06,000 --> 00:20:10,800
inflammation from the food you
eat or you take the Advil or the

359
00:20:11,080 --> 00:20:14,560
ibuprofen to.
Reduce that if you were a

360
00:20:14,640 --> 00:20:17,400
healthy, you would take an
omega-3 supplement.

361
00:20:17,840 --> 00:20:20,960
But if you're not paying
attention and just like my neck

362
00:20:20,960 --> 00:20:24,720
hurts all the time, you're
probably likely to pop, an, N

363
00:20:24,720 --> 00:20:27,000
said.
So yeah, and the last one we

364
00:20:27,000 --> 00:20:29,600
already kind of touched on it
with the mood is mental or

365
00:20:29,600 --> 00:20:34,240
emotional stress can start the
cast can contribute to our

366
00:20:34,240 --> 00:20:38,320
posture getting distorted and
deformed, which again causes

367
00:20:38,560 --> 00:20:42,960
changes in the spinal structure.
So that's, that's how these

368
00:20:42,960 --> 00:20:44,760
things happen.
That's how we can get pain,

369
00:20:44,960 --> 00:20:48,320
maybe not right away, but it
leads to that painful

370
00:20:48,520 --> 00:20:54,240
inflammatory process that now
shows up as in your body, in

371
00:20:54,240 --> 00:20:56,160
your, in your joints, in your
muscles.

372
00:20:56,560 --> 00:21:00,120
And I know when we talked about
this previously is, you know,

373
00:21:00,120 --> 00:21:02,040
pain isn't necessarily a bad
thing.

374
00:21:02,640 --> 00:21:06,960
Pain can be a blessing because
it spurs you, because it's it,

375
00:21:06,960 --> 00:21:09,240
it's the thing people, people
hate to be in pain, right?

376
00:21:09,680 --> 00:21:12,640
I don't want people in pain.
Yeah, you and I most see a lot

377
00:21:12,640 --> 00:21:16,160
of people that are in pain.
Some event happen and I need to

378
00:21:16,160 --> 00:21:20,880
take corrective behavior now
because it's painful and I want

379
00:21:20,880 --> 00:21:23,120
to get out of pain and that's
all humans are looking for is

380
00:21:23,120 --> 00:21:27,200
the fastest, easiest way out of
pain and 1 real quick.

381
00:21:27,200 --> 00:21:30,280
I want to touch before we move
too far away, but mental health,

382
00:21:32,040 --> 00:21:34,200
because that's an undertone of
things that I'm going to be

383
00:21:34,200 --> 00:21:36,720
bringing on other guests around.
Mental health because I believe

384
00:21:36,720 --> 00:21:39,760
men are in their 40s struggling
on some level.

385
00:21:39,760 --> 00:21:42,240
They're provide.
You have a bunch of kids and I

386
00:21:42,240 --> 00:21:46,240
have a bunch of kids and then we
have to provide and make money.

387
00:21:46,240 --> 00:21:50,360
And you're juggling literally my
life right now is I do this or I

388
00:21:50,360 --> 00:21:56,000
do that and that's that's it.
And in today's age, this is 6/7,

389
00:21:56,000 --> 00:21:59,680
right?
But it's either this or that.

390
00:21:59,680 --> 00:22:02,960
So I have all this strain in
this mental health struggle of

391
00:22:02,960 --> 00:22:07,360
do I spend time with my kids or
do I work or do I stay up late

392
00:22:07,720 --> 00:22:11,320
or do I cut out my workout
because I'm too busy to get all

393
00:22:11,320 --> 00:22:14,480
these things done?
I have to go sit at A2 plus hour

394
00:22:14,480 --> 00:22:16,920
swim event tonight and then I
have to go pick up.

395
00:22:17,000 --> 00:22:18,840
I drop my kids off and I have to
go pick them up.

396
00:22:19,080 --> 00:22:24,600
That's 4:00-ish hours, roughly
plus or minus of time that I

397
00:22:24,600 --> 00:22:27,760
can't work in a sense to then
provide for my family.

398
00:22:27,760 --> 00:22:30,600
And I have a very strong
providership feel.

399
00:22:30,600 --> 00:22:32,600
And then it creates stress and
mental health.

400
00:22:32,920 --> 00:22:36,960
And I just want to throw out
here, what's that Mother

401
00:22:36,960 --> 00:22:41,080
Nature's best remedy for
improving mood, improving

402
00:22:41,320 --> 00:22:43,680
posture?
It's movement.

403
00:22:43,800 --> 00:22:48,120
You get up and walk and you
breathe deep and you get some

404
00:22:48,120 --> 00:22:50,960
sunshine in your eyeballs and
you feel the wind on your face

405
00:22:50,960 --> 00:22:54,360
and then you feel better.
And that that starts its own

406
00:22:54,360 --> 00:22:57,480
cascade of opportunity to
improve.

407
00:22:57,480 --> 00:23:00,480
So what are some self-assessment
things that we can look at?

408
00:23:00,600 --> 00:23:02,960
Haul out and we'll be moving
through here.

409
00:23:02,960 --> 00:23:05,200
We got about 10:00-ish minutes
to I thought we're.

410
00:23:05,280 --> 00:23:09,720
Going to bust through this
pretty fast no so let's your

411
00:23:09,720 --> 00:23:11,640
posture.
How do you if your postures off

412
00:23:11,840 --> 00:23:15,880
We look at the posture from
front front to back and then

413
00:23:15,880 --> 00:23:18,920
also side to side front to back.
We want everything straight up

414
00:23:18,920 --> 00:23:21,520
and down.
We want your if you look at in

415
00:23:21,520 --> 00:23:24,360
in a mirror, because you can do
this in a mirror looking

416
00:23:24,360 --> 00:23:28,040
straight ahead is you want the
middle like your glabella.

417
00:23:28,040 --> 00:23:31,280
It's called right between your.
3rd.

418
00:23:31,440 --> 00:23:34,280
Eye or your nose, let's just say
your nose for for E's sake, your

419
00:23:34,280 --> 00:23:35,440
nose.
Sometimes people have crooked

420
00:23:35,440 --> 00:23:39,840
nose that's that's hard to do,
but nose mill your chest, your

421
00:23:39,840 --> 00:23:43,720
breastbone and then middle of
your pelvis or your pubic bone

422
00:23:44,240 --> 00:23:47,440
with your feet about hip width
or like shoulder width apart.

423
00:23:47,440 --> 00:23:49,400
We could even throw the belly
button in there too.

424
00:23:49,400 --> 00:23:51,120
It should be hopefully in a line
we.

425
00:23:51,120 --> 00:23:53,760
Want that all lined up right
now.

426
00:23:54,080 --> 00:23:55,840
How do you know if you're off in
that way?

427
00:23:56,040 --> 00:23:59,240
So look to see OK is your head
because posture is not just

428
00:23:59,240 --> 00:24:03,960
about the roundedness, it's your
head can be shifted side to

429
00:24:03,960 --> 00:24:05,480
side.
Not necessarily bent all the

430
00:24:05,480 --> 00:24:08,360
time, but I have a long neck so
I can get in these different

431
00:24:08,360 --> 00:24:11,800
postures.
Is your nose lined up with your

432
00:24:11,800 --> 00:24:14,080
chest?
Is your chest lined up with your

433
00:24:14,360 --> 00:24:16,200
belly button?
With your pubic bone?

434
00:24:16,600 --> 00:24:19,400
A way you can see if your trunk
is shifted one way or the other

435
00:24:19,400 --> 00:24:20,000
is 1.
Yes.

436
00:24:20,000 --> 00:24:22,200
Is 1 shoulder lower than the
other?

437
00:24:22,640 --> 00:24:25,880
But this is 1.
I love is look at just having

438
00:24:25,880 --> 00:24:27,720
your arms rested down by your
side.

439
00:24:28,280 --> 00:24:31,560
Is there a gap?
I call it the armed gap.

440
00:24:31,600 --> 00:24:35,840
Is there a gap between where
your arm is in your hip?

441
00:24:36,160 --> 00:24:37,880
Is it more on one side than the
other?

442
00:24:38,200 --> 00:24:41,320
And it is, that means you're
probably shifted to one side or

443
00:24:41,320 --> 00:24:44,200
the other.
Sometimes it's a scoliosis,

444
00:24:44,560 --> 00:24:46,600
sometimes it's not.
It doesn't have to be a

445
00:24:46,600 --> 00:24:49,240
scoliosis could be what we call
a trunk translation.

446
00:24:49,520 --> 00:24:51,600
So that's looking at you front
to back.

447
00:24:51,960 --> 00:24:54,360
Now when you look at yourself
from the side, you might need to

448
00:24:54,360 --> 00:24:57,160
take a selfie because it's hard
to look at a mirror that way.

449
00:24:57,600 --> 00:25:00,760
It's a new principle.
You want your ear over your

450
00:25:00,760 --> 00:25:04,080
shoulder, over your hip, over
your ankle, all in a straight

451
00:25:04,080 --> 00:25:06,480
line.
Now I do have to have one caveat

452
00:25:06,480 --> 00:25:09,920
with this because we can have
great posture, but we also have

453
00:25:09,920 --> 00:25:13,160
to look at the spine and in the
way you do that is through

454
00:25:13,160 --> 00:25:15,760
standing spinal X-rays.
But again, if you don't have

455
00:25:15,760 --> 00:25:18,960
that, then the posture is a good
indicator of a window to the

456
00:25:19,040 --> 00:25:21,040
spine.
Model the spine model.

457
00:25:21,040 --> 00:25:23,160
Look at that thing.
And if you're not seeing this on

458
00:25:23,160 --> 00:25:26,680
camera, just think about the
spine.

459
00:25:26,680 --> 00:25:31,760
We want 3 balance, even curves,
one in the neck, one in the mid

460
00:25:31,760 --> 00:25:34,440
back, one in the low back that
balance each other out.

461
00:25:34,680 --> 00:25:38,720
So think about a stretched out S
That's what your spine should

462
00:25:38,720 --> 00:25:44,760
look like from the side that
gives your body your your spine,

463
00:25:44,760 --> 00:25:50,160
your body the strength to
withstand gravity, OK, and

464
00:25:50,160 --> 00:25:52,200
protect the spinal cord without
it stretching.

465
00:25:52,720 --> 00:25:56,480
Now from the outside, we we can
see that from the inside to be

466
00:25:56,480 --> 00:26:01,120
more accurate, we use the X-rays
now to test how that is you can

467
00:26:01,120 --> 00:26:04,440
also all right, stand up against
the wall, have your feet about

468
00:26:04,440 --> 00:26:08,360
two to the heels about two to
four inches away and have your

469
00:26:08,360 --> 00:26:11,400
hips, your mid back and your
head all right.

470
00:26:11,600 --> 00:26:14,320
Does your is your head pretty
comfortably touching the wall?

471
00:26:14,800 --> 00:26:18,640
If you have to force it, that
means one, there's probably a

472
00:26:18,640 --> 00:26:21,600
forehead posture that's getting
stuck, I call it.

473
00:26:22,160 --> 00:26:25,080
And where's that coming from?
It could be coming from the mid

474
00:26:25,080 --> 00:26:26,560
back.
It could be coming from the low

475
00:26:26,560 --> 00:26:28,840
back.
But that's another good measure

476
00:26:29,240 --> 00:26:31,680
of a good test to do with the
wall test.

477
00:26:32,000 --> 00:26:35,720
If you lay on the floor, legs
out and you have a hard time

478
00:26:36,120 --> 00:26:39,440
having your head against the
power.

479
00:26:40,160 --> 00:26:43,240
Literally have had high and
swear their neck is so far

480
00:26:43,240 --> 00:26:46,200
forward that they can't get
their head on the ground and

481
00:26:46,200 --> 00:26:49,960
actually had to put up mellow or
it was an admit at the time to

482
00:26:49,960 --> 00:26:52,520
support the neck because of the
posture.

483
00:26:52,520 --> 00:26:55,720
So off and then this person talk
about bone and bone going

484
00:26:55,720 --> 00:26:57,480
overhead.
If you're looking in the video,

485
00:26:57,480 --> 00:27:00,360
this is this is it.
Not only was it way far away

486
00:27:00,360 --> 00:27:03,080
from the ear, but it was in
front of the ear too.

487
00:27:03,080 --> 00:27:06,760
It's like he was doing it's an
incline bench press trying to do

488
00:27:06,760 --> 00:27:08,400
shoulders.
And we did.

489
00:27:08,400 --> 00:27:10,560
We'll talk about some ways to
solve this, but we took a

490
00:27:10,560 --> 00:27:13,920
lacrosse ball, just dug in there
for a minute or two, and all of

491
00:27:13,920 --> 00:27:16,800
a sudden he was able to get a
lot higher and back in a more

492
00:27:16,800 --> 00:27:22,760
neutral, natural position.
And it could be you mentioning

493
00:27:22,760 --> 00:27:27,840
that just jog my memory of OK,
this can affect the shoulder

494
00:27:27,840 --> 00:27:31,280
function, head forward,
shoulders, shoulders are rounded

495
00:27:31,280 --> 00:27:33,480
because the mid back is so
curved.

496
00:27:33,640 --> 00:27:38,200
The shoulders just they mirror
they the mid back, the spine

497
00:27:38,200 --> 00:27:40,240
directs where the shoulders go
and the head goes.

498
00:27:40,560 --> 00:27:42,320
And so we have to.
Shoulder position.

499
00:27:42,320 --> 00:27:46,000
What are some of the the pain
that someone's going to start

500
00:27:46,000 --> 00:27:49,200
feeling or the muscles that they
need to start thinking about,

501
00:27:49,200 --> 00:27:52,960
say the rotator cuff and
tendonitis?

502
00:27:53,400 --> 00:27:57,320
Yeah, they'll Bursitis,
tendonitis, impingement, those

503
00:27:57,320 --> 00:27:59,840
are the kind of diagnosis that
you'll get going.

504
00:27:59,840 --> 00:28:02,360
The labels, I like to call them
that you'll get going to the

505
00:28:03,920 --> 00:28:07,000
doctor and they'll maybe give
you some anti inflammatories.

506
00:28:07,360 --> 00:28:09,440
But if it's coming from the
structure, those anti

507
00:28:09,440 --> 00:28:12,000
inflammatories is not going to
fix the structure.

508
00:28:12,000 --> 00:28:14,040
So yeah, how do?
We how do we fix it then?

509
00:28:14,040 --> 00:28:14,960
Yeah.
That's what that.

510
00:28:16,360 --> 00:28:20,600
Means closest out here some of
the actionable things that you

511
00:28:20,760 --> 00:28:24,440
can walk away with of actually
fixing some of the pain and

512
00:28:24,440 --> 00:28:26,440
postures without necessarily
going to your doctor.

513
00:28:26,440 --> 00:28:29,920
Because you and I both, yes, go
to your we're not replacing a

514
00:28:29,920 --> 00:28:33,040
medical professional.
But you and I both know that you

515
00:28:33,040 --> 00:28:36,680
should probably go see someone
that has the credentials and the

516
00:28:36,680 --> 00:28:40,840
specializes in bone and anatomy
and bio mechanics because

517
00:28:41,040 --> 00:28:44,720
they're going to do corrective
exercise and actions that are

518
00:28:44,720 --> 00:28:48,040
going to get you right back into
playing the game, so to speak,

519
00:28:48,040 --> 00:28:52,240
rather than taking A2 week time
out and taking NSAID's which

520
00:28:52,400 --> 00:28:55,360
aren't really going to help the
actual issue.

521
00:28:55,360 --> 00:28:59,680
Oh, I rested my bad shoulder
positioning, but I start moving

522
00:28:59,680 --> 00:29:03,400
and then the pain comes back.
Exactly.

523
00:29:03,480 --> 00:29:07,040
That's why I use what I call
Eaton EATN and this is adapted

524
00:29:07,040 --> 00:29:10,160
from Chiropractic biophysics
CDP.

525
00:29:10,160 --> 00:29:14,040
That's the corrective spinal
technique that I do where we use

526
00:29:14,880 --> 00:29:17,720
with exercises adjustments and
I'll explain what adjustments

527
00:29:17,720 --> 00:29:21,400
are traction and nutrition.
Start with exercise.

528
00:29:21,400 --> 00:29:25,040
Exercise isn't necessarily
lifting weights or going for a

529
00:29:25,040 --> 00:29:27,320
run or a walk.
I'm talking about corrective

530
00:29:27,320 --> 00:29:30,120
postural exercises.
We've we've talked about

531
00:29:30,120 --> 00:29:32,120
shoulders a little bit mid back
and head forward.

532
00:29:32,240 --> 00:29:35,440
One of my favorite is called
thoracic extension or thoracic

533
00:29:35,440 --> 00:29:38,240
mobility.
We incorporate some rotation

534
00:29:38,240 --> 00:29:41,760
into it.
It's it's best done sitting, but

535
00:29:41,760 --> 00:29:42,440
you can do.
Yeah.

536
00:29:42,440 --> 00:29:44,480
I mean, I would say sitting, but
you can do it standing.

537
00:29:45,040 --> 00:29:49,160
So sitting down, using it as a a
break every 20 to 30 minutes.

538
00:29:49,160 --> 00:29:51,160
If you're at your computer, if
you're reading, if you're

539
00:29:51,160 --> 00:29:54,440
sitting down, you just clasp
your hands in front of you,

540
00:29:55,240 --> 00:29:57,680
actually put it behind your head
and neck.

541
00:29:58,320 --> 00:30:01,560
All right, You're here in this
position.

542
00:30:01,560 --> 00:30:05,040
You're going to take the elbows
back, chest up.

543
00:30:05,760 --> 00:30:08,760
Keep your head back.
Yeah, pushing against your.

544
00:30:08,760 --> 00:30:09,600
Hands, right?
Yep.

545
00:30:09,800 --> 00:30:12,920
Squeezing, squeezing your
shoulder blades together.

546
00:30:13,280 --> 00:30:16,360
That's the extension part.
You could just start with that.

547
00:30:16,520 --> 00:30:21,520
This is real quick.
Feeling is that we're stretching

548
00:30:21,520 --> 00:30:23,920
the chest and it's an end.
It's normally in a rounded,

549
00:30:23,920 --> 00:30:26,080
tightened positions.
We're stretching the chest,

550
00:30:26,960 --> 00:30:30,960
pinching and squeezing and, and
causing the shoulders, the the

551
00:30:30,960 --> 00:30:35,720
traps in the back to activate
and get some blood flow going

552
00:30:35,720 --> 00:30:38,640
and squeeze.
And then we're then pushing our

553
00:30:38,640 --> 00:30:42,600
head into our hands to activate
the neck musculature, which

554
00:30:42,600 --> 00:30:45,440
thing increases more blood flow
and gets that thing firing.

555
00:30:45,760 --> 00:30:49,800
And then when you come out of
doing that a couple times, I

556
00:30:49,800 --> 00:30:53,240
feel a lot better.
And you mentioned blood flow a

557
00:30:53,240 --> 00:30:55,320
couple times.
That's exactly what I feel when

558
00:30:55,320 --> 00:30:57,120
I do that.
Just the circulation, just that

559
00:30:57,360 --> 00:30:59,280
little 5 to 10 second one right
there.

560
00:30:59,600 --> 00:31:03,920
I can feel that right.
So yeah, it's there and you can

561
00:31:03,920 --> 00:31:05,800
add rotation into it too, but
you just.

562
00:31:05,800 --> 00:31:09,120
Can't cause more stretch and
opening.

563
00:31:09,600 --> 00:31:12,920
Let don't let your body collapse
like a rod going right down to

564
00:31:12,920 --> 00:31:15,120
your spine and you're rotating.
So that's one of my favorites

565
00:31:15,120 --> 00:31:17,800
there.
So adjustment, you know, as a

566
00:31:17,800 --> 00:31:20,560
chiropractor, I do like physical
hands on adjustments, but I also

567
00:31:20,560 --> 00:31:23,520
work with people virtually with
spine health coaching.

568
00:31:23,800 --> 00:31:26,360
So we I adapted it to adjust
your lifestyle.

569
00:31:26,520 --> 00:31:28,480
So what are the different, what
are the things that we're doing

570
00:31:28,480 --> 00:31:31,320
throughout the day that is
causing stress on our spine with

571
00:31:31,640 --> 00:31:34,560
how we sit, how we move, how we
stand, how we bend.

572
00:31:35,000 --> 00:31:38,560
So one of the simplest things,
hold your phone up, right?

573
00:31:38,760 --> 00:31:41,720
OK, we all have one.
I'm not, I'm not getting rid of

574
00:31:41,720 --> 00:31:43,640
mine.
It's very simple, whether you're

575
00:31:43,640 --> 00:31:47,080
sitting or standing, don't have
it down at your hips.

576
00:31:47,520 --> 00:31:49,960
And it doesn't have to be like
right in front of your face,

577
00:31:51,200 --> 00:31:55,560
bend your elbows, get it up to
at least chest level is at a

578
00:31:55,600 --> 00:31:59,960
minimum stress chin level.
So then because we talked about

579
00:31:59,960 --> 00:32:03,960
every inch forward adds 10 lbs
of stress and pressure.

580
00:32:04,040 --> 00:32:06,760
And we're all staying at our
phones way too much these days.

581
00:32:07,120 --> 00:32:10,400
And so that's that's on the
couch, that's reading, that's on

582
00:32:10,400 --> 00:32:12,320
our laptop.
So we do that.

583
00:32:12,320 --> 00:32:15,800
So that and also how you been?
I have three daughters and a

584
00:32:15,800 --> 00:32:18,600
wife.
So things that I got to always

585
00:32:18,600 --> 00:32:20,800
mention this one to, to, to
really sink it in.

586
00:32:21,200 --> 00:32:23,320
How are you bending?
Not just with the heavy stuff,

587
00:32:23,320 --> 00:32:25,640
but with the repetitive things.
And I mentioned my daughters and

588
00:32:25,640 --> 00:32:28,560
my wife because every time I go
to the bathroom and as men,

589
00:32:28,920 --> 00:32:31,320
every time I go to the bathroom,
got to lift up and down the

590
00:32:31,320 --> 00:32:34,320
toilet seat.
So again, how you bend, using

591
00:32:34,320 --> 00:32:38,360
your hips to bend, that's just
one of those repetitive things

592
00:32:38,360 --> 00:32:39,960
that we do everyday, washing our
hands.

593
00:32:41,520 --> 00:32:44,040
I just wanted to put that in our
as men in our heads.

594
00:32:44,720 --> 00:32:48,760
That's the the adjustment part.
Traction is the actual most

595
00:32:48,760 --> 00:32:50,800
important part.
I'm sorry to have to like.

596
00:32:51,000 --> 00:32:54,520
Just yeah, we, we, we had some
technical difficulties on the

597
00:32:54,520 --> 00:32:59,480
front end.
But Jess, it's reshaping the

598
00:32:59,480 --> 00:33:03,720
ligaments of the spine.
You need some sort of of of

599
00:33:05,000 --> 00:33:07,960
device, typically like.
We use these as home devices.

600
00:33:07,960 --> 00:33:10,560
They're called denerols, not
Demerol, but you.

601
00:33:10,640 --> 00:33:13,080
What you lay your head on, it
goes, you lay.

602
00:33:13,160 --> 00:33:15,760
Down on your back, spinal
remolding devices.

603
00:33:15,960 --> 00:33:19,400
Again, these are only used if we
know what your posture and spine

604
00:33:19,400 --> 00:33:21,960
looks like.
Don't just go buy one on Amazon.

605
00:33:22,200 --> 00:33:24,720
Exactly.
Head back or something exactly

606
00:33:25,400 --> 00:33:29,360
that actually reforms the the
ligaments and helps the

607
00:33:29,360 --> 00:33:34,080
ligaments retrain themselves.
Similar again, the analogy is

608
00:33:34,640 --> 00:33:37,680
orthodontists, they fix the
teeth with braces, right?

609
00:33:38,000 --> 00:33:40,320
This is how we fix the spine,
all right?

610
00:33:40,320 --> 00:33:43,360
Because we can't just push on
teeth to straighten them out.

611
00:33:43,640 --> 00:33:48,400
We have to hold it in that
position over a period of time

612
00:33:49,160 --> 00:33:51,720
and that's the last.
One is nutrition, which I've

613
00:33:51,960 --> 00:33:54,280
heard a bunch on this podcast.
Nutrition.

614
00:33:54,280 --> 00:33:55,400
I'm not going.
To go over I'll.

615
00:33:56,160 --> 00:33:59,040
Say smoothies are my favorite
way to get the nutrition

616
00:33:59,160 --> 00:34:01,640
nutritional needs.
Before we hopped on here I did

617
00:34:01,640 --> 00:34:04,520
my workout.
I had my smoothie again.

618
00:34:04,800 --> 00:34:08,000
Put 1 tip.
Put double the vegetables in

619
00:34:08,000 --> 00:34:08,840
that you do the.
Fruit.

620
00:34:09,040 --> 00:34:10,520
Agreed.
Agreed.

621
00:34:10,880 --> 00:34:14,760
Yeah, that's the eaten method.
So Doctor Ryan, we're, we're

622
00:34:14,760 --> 00:34:18,199
running out of time.
I, we didn't, we, we had some

623
00:34:18,199 --> 00:34:20,360
take a little to put teas on the
front end.

624
00:34:20,679 --> 00:34:22,520
Just got to stay here a little
bit later and we wanted to.

625
00:34:22,520 --> 00:34:26,560
But the big take away, I love
this, the stretch, the the hands

626
00:34:26,560 --> 00:34:29,159
right in the head activating
muscles, that's going to be

627
00:34:29,159 --> 00:34:31,679
huge.
What are one or two things that

628
00:34:31,679 --> 00:34:34,199
you can give people to take away
from this?

629
00:34:34,199 --> 00:34:36,080
And then and we'll wrap it up
here in a minute.

630
00:34:36,159 --> 00:34:39,480
Yeah, I mean, if they want to
download my spinal hygiene mini

631
00:34:39,480 --> 00:34:43,280
class again, it it goes into a
little bit more depth.

632
00:34:43,280 --> 00:34:47,199
Just just showing you how to do
the spinal traction exercises,

633
00:34:47,199 --> 00:34:51,320
the different adjustment to your
lifestyle and nutritional

634
00:34:51,760 --> 00:34:55,159
hydration type strategy.
So if you can download that low

635
00:34:55,199 --> 00:34:57,560
charge for that.
And then we can also meet if you

636
00:34:57,560 --> 00:35:00,720
want specific instruction,
specific recommendations for

637
00:35:00,720 --> 00:35:04,920
you, we can meet on a virtual
house call, I call it, where we

638
00:35:04,920 --> 00:35:07,440
meet on Zoom, just like how
Brian and I are doing this.

639
00:35:08,600 --> 00:35:11,120
This guy's been doing it
forever, so he knows and

640
00:35:11,280 --> 00:35:12,920
everything.
So you can see it walking in the

641
00:35:12,920 --> 00:35:15,640
door like, oh, I already know
how to fix this person, right?

642
00:35:16,800 --> 00:35:17,320
Yeah.
So that.

643
00:35:17,320 --> 00:35:19,120
Doctor Ryan, those links will be
below.

644
00:35:19,120 --> 00:35:21,000
And yeah, go ahead and schedule
that.

645
00:35:21,000 --> 00:35:23,280
Download the mini class and go
from there.

646
00:35:23,600 --> 00:35:27,680
I appreciate your time.
This is episode 37, Driven for

647
00:35:27,680 --> 00:35:30,000
Health.
Check the show notes to get in

648
00:35:30,000 --> 00:35:32,960
touch with Doctor Ryan and we'll
see you on the next episode.

649
00:35:33,080 --> 00:35:33,480
Thank you.