Why You May Have Bloating and What to Do About It

Are you experiencing chronic bloating? Perhaps you are experiencing it 20 to 30 minutes after a meal or 2 to 3 hours after a meal, or even as the day goes on, it just progressively gets worse. You have tried so many different things, but you just don’t seem to be able to put a dent in it. 

In this blog, we will talk about some of the common causes of bloating and, more importantly, what you can do about it.

It is important to be able to understand what the root causes of your bloating are and how you can begin to heal your body and hopefully feel your best. 

As I mentioned, we want to start by assessing when you have your bloating and how it presents to understand the root causes.

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Causes of bloating

1. Poor digestion

I see this as the most common cause of bloating, which can look slightly different for each person. As I mentioned, we want to know if you feel the bloating about 20 to 30 minutes after a meal. This is oftentimes associated with low stomach acid and, perhaps, even low pancreatic enzymes.

Our incredible digestive process begins in the mouth during chewing, where enzymes from saliva initiate the mechanical breakdown of food. Stomach acid is then released to break down proteins, and pancreatic enzymes break down on proteins, carbs, and fats. Bile helps with fat breakdown, and brush border enzymes continue the digestive process. Any disruption in this pathway can push bacteria downstream into the intestines, potentially causing bloating.

In a fight-or-flight state or freeze state, our natural GI motility and digestive capability are compromised. For instance, during lunch, while using the computer or phone, reading, or multitasking, cortisol levels increase, diverting blood flow away from the digestive tract. This slows the digestive process and can be easily addressed to make a significant change in bloating.

2. Nervous system regulation

If we are in a fight-or-flight or freeze state, it not only affects our digestion in the moment but also has overall implications. If every time we eat, or if there’s a fear or apprehension of food leading to a persistent fight-or-flight state, it can contribute to ongoing bloating and dysbiosis in the gut—an imbalance in bacteria. Stress is known to alter the bacterial colonization of the gut, thereby contributing to gut dysregulation.

3. Small Intestinal Bacterial Overgrowth (SIBO)

When considering the microbiome, it’s ideal for the majority of bacterial diversity to be in the large intestine. The small intestine, with only about 3 million Colony Forming Units, is meant to have much fewer bacteria, as it primarily serves as the site for nutrient absorption. An overgrowth of bacteria in the small intestine, especially when consuming fermentable carbohydrates, can lead to gas production. Bloating and gas occurring 2 to 3 hours after eating, particularly with foods like cruciferous vegetables, apples, blackberries, and avocado, may indicate increased gas production, ultimately expelled through the lungs.

If you experience bloating and gas, especially within 2 to 3 hours after a meal or throughout the day, it’s worth evaluating the possibility of Small Intestinal Bacterial Overgrowth (SIBO) as a potential root cause. Additionally, other gut disorders should be considered, such as irritable bowel syndrome (IBS), which encompasses functional bowel disorders, with about 80% of IBS cases being SIBO. 

Other factors like leaky gut, resulting from prolonged gut issues, poor digestion, stress, nutrient deficiencies, and inflammation, can contribute to intestinal permeability. When tight junctions in the intestine become compromised, substances like undigested food, pathogens, or toxins may leak into the bloodstream, triggering an immune response. This systemic inflammatory process, coupled with poor nutrient absorption, can also lead to bloating. 

Fungal overgrowth or parasites are other factors that can contribute to bloating, making it a challenging symptom to pinpoint in various gut disorders.

4. Food sensitivities, intolerances, and allergies

We need to consider adverse food reactions, which can manifest in various ways. Allergies typically result in mild to severe, immediate, and IgE-mediated reactions. On the other hand, food sensitivities involve delayed responses, occurring on days two, three, or four, and are mediated by IgA and IgG. Intolerances, such as lactose intolerance, lead to immediate reactions after consuming the problematic food, in this case, causing bowel issues. The lack of enzymes to break down the ingested substance triggers an immediate response. It’s essential to recognize that all these adverse food reactions have the potential to cause bloating.

How to address bloating

1. Address your digestion

No matter what you do, if you decide to do any testing, you want to ensure that you’re doing the most fundamental thing, which is putting yourself in a parasympathetic state before eating. Take three breaths before you eat and chew your food 20 to 30 times. Also, consider going for a walk immediately afterward for at least a few minutes to help digestion. If you can implement these with every meal, that will make a significant difference.

2. Testing

If testing is within your capability, I highly recommend a comprehensive stool test, such as the GI-MAP. Alternatively, you can conduct individual tests, examining factors like pancreatic elastase or assessing leaky gut through the biomarker zonulin. A stool test, in particular, provides valuable insights into intestinal health, identifying dysbiosis, parasites, and potential SIBO. If SIBO is a concern, a specific test is available, but you still need to understand why you might have SIBO in the first place.

3. Vagus nerve exercises

Numerous resources are available regarding nervous system regulation. I encourage you to explore my channel or blog, where you’ll find various vagus nerve exercises and somatic practices. You can seamlessly integrate these simple activities into your daily life, assisting in transitioning from a fight-or-flight or freeze state to a state of safety and connection within your body.

4. Identify triggers

Identifying triggers is crucial for proper digestion, connection, and safety. Investigating food sensitivities, intolerances, and allergies is vital. If you find yourself sensitive to almost everything, experiencing reactions to every food, it may indicate a core issue, often linked to a leaky gut.

While eliminating certain foods temporarily can be helpful, it’s not a sustainable solution and may contribute to dysfunctional eating behaviors. Recognize that this approach might be necessary for a specific period, but the key is to move towards understanding what your root causes are and how you can begin to heal whatever they are.

You can explore modified elimination diets or full elimination diets if appropriate for your situation and without a history of eating disorders. These approaches can help uncover food sensitivities. There are simple ways to assess these sensitivities and work towards resolving them.

Key takeaway

In essence, there are many different reasons why you may have bloating, and there are also many ways to identify this information, even by just assessing the timing of when things happen. There are specific tests you can do to understand it for sure, have objective measures, and begin to heal your body, transform your life, and thrive. 

If you want to do that with us, please feel free to reach out. We would love the opportunity to help schedule a discovery session. If you want to join our community on our Movement Paradigm app, we would love to have you there. We have lots of nervous system information, monthly challenges, and live Q&A, so we’d love for you to be a part of that as well.

If it was helpful, please give it a like, give it a share, comment, and, of course, subscribe to our YouTube channel, the Movement Paradigm, for weekly tips on mindset, nutrition, and movement.

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Vagus Nerve Hack | 4-minute Facelift

Are you experiencing anxiety or chronic stress? Maybe you feel like it’s daunting to try to practice deep diaphragmatic breathing. Well, if that’s the case, I’m hoping that this technique will be very effective for you, bringing you from a state of fight or flight or even freeze to a state of social engagement where you can be calm, grounded, mindful, and connected.

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Why consider the 4-minute facelift?

If you’re feeling like you are experiencing this chronic stress and anxiety where it just feels really hard to connect and move inward, then I would recommend this reset. It is a version of Stanley Rosenberg’s work but is a bit more expansive to bring you to a state of social engagement. 

Our vagus nerve is 80% of our parasympathetic nervous system. However, we also want to consider our facial nerve, trigeminal nerve, and glossopharyngeal nerve, which are all involved in the expressions of our faces. 

How to perform this exercise

We’re going to start by using either hand on either side of your face. Begin by placing one hand on each side of your face, just outside the nose. Press gently on the first layer of skin, feeling the tissue. Move the hands up and down, assessing resistance. Be gentle with your skin and tissue. Identify the area with more resistance and hold that position until you experience a sigh, swallow, yawn, or a combination, indicating relaxation of the nervous system.

Move to the inside of the eye, applying a little pressure. Move the hands up and down, finding resistance. Hold the position where resistance is felt until you experience a sigh, swallow, or yawn. Return to the starting position, going a bit deeper into the tissue. Move in a circular motion, identifying resistance and holding until the tissue softens or shows signs of relaxation.

Focus on one side of the face to observe the path and increased blood flow. Use the tongue on the roof of the mouth, moving through the alphabet to activate the glossopharyngeal nerve and enhance awareness in the tongue area. 

Following that, perform an ear release by gently pulling back and down on the side of your ear. Feel the gentle pull towards the outside shoulder and await any signs of relaxation, like a sigh or yawn.

Combine all these steps on both sides of your face. Lastly, do the cheek lift for about 30 seconds. Bring your tongue to your nose, lift your cheeks, and turn your head. Hold for 30 seconds, and then bring it back to the center. This should create a relaxing yet invigorating feeling, a sense of presence.

This is a great way, as many of the other vagus nerve exercises are, to be able to use this sensory information to provide input to the brain, to be able to regulate our nervous system, and to bring us to a state of safety and connection.

Hopefully, you enjoy it as much as I did. And if this is not the right one for you, that’s okay too. There are so many options. Still please explore them and see your response, how you feel, and how you might be able to integrate that into your day. 

If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. 

If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.

If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.

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Neck Pain Causes and Solutions

Are you experiencing chronic neck pain? Do you feel like you’re always holding tension in your neck, and no matter how many stretches you do, it just does not seem to resolve? Today, we’re going to talk about some root causes of neck pain. Also, of course, some solutions for it. 

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4 Neck Pain Causes

1. Breathing and/or airway dysfunction

Let’s start with one of the biggest issues, which is some type of breathing and/or airway dysfunction. This means that we can be in a sympathetic state, indicating that we’re in that fight or flight state. This means that we’re going to be breathing from our neck and shoulders. 

We breathe 25,000 times a day. So, if every breath is coming from here, you can appreciate how tight this is going to be. We can also have an airway dysfunction, indicating that there could be a deviated septum, a narrow airway, or changes in the jaw. Even poor tongue posture can play a role in exacerbating these issues.

In essence, many things might indicate that there is an airway issue contributing to poor breathing throughout the day and during sleep. 

2. Posture

Although there’s no clear link between posture and neck pain, we want to think about any potential compensatory patterns that we have in our body, as they can ultimately lead to compensation in movement and, potentially, pain.

For instance, if you spend long hours at your desk staring at a computer, you might develop certain habits. If you’re always looking at the screen to the left, your muscles and tissues may adapt to that position over time, becoming shorter and possibly causing discomfort.

This doesn’t mean you can’t move your head in different ways, but it’s worth paying attention to regular activities to see if there’s a chance to adjust and put yourself in a better position. Making small changes might help prevent potential pain down the road.

3. Headaches or migraines

If you’re experiencing any ongoing headaches or migraines, this often can be associated with neck pain. But, once again, we want to understand the underlying causes of that. Many times, it can be associated with jaw clenching, which can be correlated with airway dysfunction.

4. Lack of stability or motor control

Neck pain occurs when the neck compensates for a lack of stability or motor control, which we refer to as sequencing, timing, and coordination, somewhere else in the body. A good example of that is our core or abdominal area. It’s a beautiful balance of having the respiratory diaphragm work in synergy with our pelvic diaphragm, and all these muscles need the right coordination to stabilize our spine. This way, we can generate force and move efficiently in everything we do.

If we lack stability in the core, then something in the body has to figure out what to do for that. So often, that can be the neck. For instance, if you are trying to do a core exercise on the ground, and instead of the core really doing what it’s supposed to do, you start to get tension and abnormal tension in your neck. It’s a perfect example of how this could happen.

5 Neck Pain Solutions

So what can you do about it? 

1. Optimize your breathing

Let’s talk about some key points. First, address your tongue position. The resting tongue position should be on the roof of the mouth, gently touching the top teeth. This allows our airway to open so we can get optimal breath. We want to think about breathing in through the nose, and instead of breathing straight back, think about breathing up. As you breathe in, aim for full expansion in the abdomen. Think of it as a 360-degree breath—front, back, and sides of the abdomen. This creates inter-abdominal pressure. As you exhale, the abdomen contracts and the ribs come down.

If you feel like you can work on your breathing and improve it over time, that’s amazing. If it seems challenging to improve, you might need to explore other options to identify if there is indeed some structural airway issue that may need addressing.

2. Stop stretching

Often, when we have neck pain, our instinct is to stretch and stretch. When anything is tight in the body, these muscles are doing exactly what we need at the time—they’re protecting us. So if there’s a lack of stability somewhere else, if breathing is not optimal, then our body is doing what it needs to do to compensate and maintain homeostasis or balance.

We want to be kind to it. If we just take away that compensation, it might have a temporary fix, but it won’t be an ongoing solution. Instead, I love recommending the salamander stretch

You’ve probably seen this in my other blogs and videos, but it’s worth repeating. This is based on Stanley Rosenberg’s work. Interlace your fingers, bring them behind the back of your head, and relax your arms. Keep your arms down, side bend your upper body and look with your eyes in the opposite direction. Hold this for about 30 seconds. You might experience a sigh, swallow, or yawn—a sign of relaxation. Come back to center, then switch to the other side, eyes in the other direction, holding for 30 seconds. Before and after you perform this exercise, I recommend checking your range of motion. Normally, there is an immediate improvement afterward.

3. Identify any habitual patterns

Is your computer screen over to the left? Can you move it right in front of you? Are you on your phone for hours looking to the right? Just observe these things that you might be doing all day long and consider making some modifications. You don’t need to have perfect posture all day long—I’m not suggesting that. But it might be beneficial to change some of these habits that you’re doing for hours and hours a day.

4. Create stability and strength in the rest of the body

Learn how to build a resilient body. I know that might sound like a lot, but when we think about becoming stronger from the ground up, from our feet up, we can establish a strong connection and have a foundation for stability, strength, and mobility. This way, our neck doesn’t need to compensate all the time. When there’s chronic neck pain, unpacking things such as optimizing breathing, building stability and mobility (for example, in the thoracic spine), and then building strength can truly shift the trajectory of your pain in a lasting way.

5. Identify causes of chronic pain

And last but not least, whenever we have chronic pain, we want to consider a couple of other things. First, is there any systemic inflammation occurring? Are there factors such as certain foods, hormonal imbalances, or chronic stress playing into this systemic inflammatory response, especially when the pain persists? Additionally, we want to distinguish between acute pain and chronic pain. 

Chronic pain involves central sensitization, where our brain perceives a high alert of pain all the time. We need to learn how to use nervous system regulation and other strategies to down-regulate the nervous system, recognizing pain as information and shifting from a heightened sense to pain associated with a specific movement pattern. In chronic pain, there is no tissue damage at that point, whereas in acute pain, there can be tissue damage.

As always, I hope this helps you understand your neck pain a little bit more and, of course, some of the things that you can do to begin to change your pain and improve your health.

If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. 

If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.

If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.

Other things that might interest you:

5 Inflammatory Triggers

Are you experiencing pain that just keeps moving from one body part to another? Maybe you’re feeling some puffiness under your eyes, swollen lymph nodes, or even swollen ankles. Or perhaps you keep getting sick; you keep catching anything that comes your way. Well, today, we’re going to dive into five different potential inflammatory triggers that you could be experiencing.

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What you need to know about inflammation

Did you know that 75 to 90% of all chronic diseases are now associated with excessive or persistent inflammation? 

If you get an ankle sprain and roll your ankle, you’re going to have a normal inflammatory response. That’s typically going to be within the first four to five days. You’ll have some swelling, some pain, and white blood cells coming to the area. That is exactly what our immune system is supposed to do.

Now, excessive or persistent inflammation occurs when acute inflammation becomes chronic, or we lose our tolerance. This is when it feels like when one thing resolves, there’s another and another; it almost feels like bad luck. This is typically associated with chronic or systemic inflammation.

Inflammatory triggers

Now, let’s dive into five potential inflammatory triggers. Although it is not an extensive list, it can help to identify sources of inflammation.

1. Food

Food is medicine. When thinking about food from a nutrient repletion standpoint and how nutrients affect every reaction in our body, not having enough nutrients can cause inflammation. We can also have potentially inflammatory foods, anything from a food allergy or food intolerance to food sensitivity. The foods we consume regularly could perpetuate or contribute to inflammation.

2. Bugs

This can include Lyme disease or parasites, for example. If you’re traveling outside the country, have a dog, or live in certain parts of the world can all increase your risk for a parasitic infection. I do stool tests regularly, and while I don’t often see parasites, when they do show up, it’s something that needs addressing.

3. Toxins

We can have internal toxins and external toxins. In our world, we are exposed to toxins all the time—plastics, chemicals in cleaning products, facial products, hair products, and so much more. But, we can also be exposed to things like mold, for example. We can also have an infection related to an internal toxin, which can be a viral or bacterial infection.

4. Trauma

This can be emotional trauma, physical trauma, ongoing current stress, or trauma that we’ve experienced as a child. All of this can perpetuate an inflammatory cycle. Stress changes the colonization of bacteria in our gut. Our gut comprises 70% of our immune system, so over time, that can contribute to an inflammatory response.

5. Hormones

Hormonal imbalances such as thyroid issues, high estrogen (an estrogen-dominant state), low testosterone, low progesterone, and insulin resistance can all attribute to increased inflammation. 

When we consider all these potential categories of triggers (though not exhaustive), it helps us get an idea of what could be happening in our bodies. When you have more of these present, there is a greater chance, of course, that you may have a more pronounced inflammatory response. 

Key Takeaway

When you’re starting to explore what might be an issue for you, these are some things to consider from an overall lifestyle perspective to see how you can begin to heal your body. Know that no matter what comes up in any of those categories, there are solutions for it. You can change your diet and influence your hormones through what you’re eating, how you’re sleeping, and how you’re managing your stress levels. You can address past traumas, treat infections, and address parasites. So, no matter what, you have the ability to identify, address, and heal your body.

If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. 

If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.

If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.

Reference:

Liu YZ, Wang YX, Jiang CL. Inflammation: the common pathway of stress-related diseases. Front Hum Neurosci. 2017;11:316. doi:10.3389/fnhum.2017.00316

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3 Vagus Nerve Hacks

Are you experiencing some kind of dysregulation in your nervous system? Perhaps you’re feeling dizziness, blood pressure fluctuations, or even heart rate fluctuations like bradycardia, where your heart rate is low, or tachycardia, where your heart rate is high. You might even be experiencing other unexplained digestive symptoms.

Let’s dive into three simple vagus nerve exercises that can help shift you from a dysregulated nervous system state to a state of social engagement, where you are grounded, connected, mindful, and in a state of safety and connection.

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The oculocardiac reflex

For the purpose of today’s blog, we are going to jump right into the vagus nerve exercises. You can check out all of my other blogs on somatic exercises and vagus nerve exercises to help you regulate. 

Today, we’re going to focus on the oculocardiac reflex. This reflex is essentially influenced through the eyes and has an impact on our state of social engagement. It’s also connected to other cranial nerves, such as the trigeminal nerve and the vagus nerve, and it specifically influences our heart rate and autonomic functions.

Vagus nerve exercise 1

The first technique we’re going to discuss was initially described in 1908. When applying pressure to the extraocular muscles, it can lead to a potential 20% decrease in heart rate. 

When performing this exercise, please ensure you apply very gentle pressure. Use a completely flat hand and gently cover your eyes, avoiding any poking or excessive force. Apply gentle pressure and hold it until you observe a sign of relaxation, which could manifest as a sigh, a swallow, a yawn, a deep breath, or a general state of relaxation.

Vagus nerve exercise 2

The second exercise is a convergence exercise. To perform this, you can use either your finger or a pen. Begin by having your eyes fixated on the tip of your chosen object. Slowly bring the object closer to your eyes while maintaining your focus. Continue observing until you reach a point where the object appears as one instead of double vision. You can repeat this exercise until you experience a relaxation response.

Vagus nerve exercise 3

Moving on to the third exercise, which is the cheek lift, this integrates everything we’ve discussed so far. When we consider the cranial nerves associated with the state of social engagement, it involves multiple cranial nerves, with facial expressions playing a significant role. Our facial expressions influence how we regulate our nervous system and co-regulate with others when we interact in social settings.

Start by bringing your tongue all the way to the tip of your nose. Next, focus on lifting your cheeks as high as possible. You’ll simultaneously raise your tongue and your cheeks. Lastly, turn your head to the final position and try to hold it there for at least 30 seconds or more. Begin with the tongue, then the cheeks, and finally, the head turn. After approximately 30 seconds, return to the center and repeat the exercise on the other side.

Key takeaway

I recommend doing all three of these exercises. Begin with the first one and pay attention to how you feel. Check if you experience that sign of relaxation or a drop in heart rate, which you can measure. As mentioned, the heart rate can decrease by up to 20%, so ensure you feel comfortable and safe. Proceed to the second exercise and reassess to make sure everything still feels good. If you’re still feeling great, move on to the third exercise to integrate everything together.

To incorporate these exercises into your daily life, consider your facial expressions in your day-to-day interactions. Aim to smile and minimize significant frowns and expressions throughout the day. Softening your facial expressions can have a significant impact on your nervous system, influencing your own emotions as well as how you affect those around you. This, in turn, can positively impact various aspects we discussed earlier, such as regulating heart rate and blood pressure, optimizing immune function, and promoting digestive health.

If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. 

If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.

If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.

Other things that might interest you:

Gut Health and Chronic Pain: Strategies for a Pain-Free Life

Are you experiencing chronic pain? Perhaps you’ve been to pain management doctors or health professionals, and you can’t seem to resolve this chronic pain that is deeply affecting the quality of your life.

We have seen so many people come into our clinic with chronic pain, and I think that it’s important for you to understand if you are experiencing this — how your gut plays such an important role in not only why pain is happening but how to improve it. So today, we’re going to take a deep dive into talking about chronic pain and gut health and pain-free strategies for your life.

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Understanding chronic pain

Chronic pain is technically defined as pain lasting over 3 to 6 months. Now, if we have acute pain, let’s say, for example, an ankle sprain. You step off a curb and roll your ankle, and you experience an acute response, which is your natural defense and repair mechanism. White blood cells rush to the area, and there is increased blood flow. This results in swelling, pain, and possibly redness.

This is a normal response, precisely what our system is supposed to do. However, in the case of chronic pain, there is no obvious tissue damage at this point. For instance, with an ankle sprain, you would typically have damaged the ligament in the ankle. In that case, there was actual tissue damage that occurred. When we experience chronic pain, there is no actual tissue damage. Nevertheless, our brain continues to perceive this pain. It keeps telling us that there’s still pain and that something needs to be resolved.

We can experience a variety of chronic pain conditions. For instance, arthritis, including osteoarthritis, psoriatic arthritis, and rheumatoid arthritis, can lead to ongoing inflammation, resulting in chronic pain. The keyword here is inflammation. Whether it’s autoimmune in nature or osteoarthritis, it involves inflammation. It’s essential to recognize the role of inflammation in chronic pain.

Another example is fibromyalgia, which can cause widespread musculoskeletal pain, along with issues like sleep disorders, memory problems, and mood disorders. 

Additionally, we can have conditions like allodynia, where there is an increased sensitivity to pain. Think of this as hypersensitivity; for example, when something lightly touches your skin, it shouldn’t theoretically cause pain, but it can trigger an exaggerated response from the nervous system. 

In essence, when considering pain, we should focus on how our nervous system processes it. As I mentioned, we have acute pain and chronic pain. Chronic pain is unique because it involves sensitization of the nervous system, which continues to perceive pain even after the tissues have healed.

Gut’s role in pain

Now, let’s discuss the role of the gut in pain. As I mentioned earlier, inflammation is closely tied to our natural defense and repair mechanism, which is crucial for maintaining our overall well-being. Our immune system is performing the necessary functions.

Consider the gut and the microbiome, where we have over 400 million different bacteria residing. These bacteria play protective roles in our immune health and immune modulation. They also contribute to the synthesis of neurotransmitters and play a vital role in digestion and nutrient metabolism. Moreover, they affect the effectiveness of therapeutics, medications, supplements, and various other bodily functions.

It’s worth noting that the gut comprises 70% of our immune system, thanks to the gut-associated lymphoid tissue (GALT). This specific lymphoid tissue has a profound impact on our entire immune system, making it incredibly powerful.

If we have any type of gut dysregulation, such as dysbiosis (an imbalance of bacteria), SIBO (small intestinal bacterial overgrowth), leaky gut, i.e., intestinal permeability, parasites, or poor digestion, this can lead to a whole host of problems, pain being one of them! If we have poor intestinal health, for example, we may not be absorbing our nutrients properly. This can lead to micronutrient deficiencies and even macronutrient deficiencies, and so on. Therefore, the gut plays a massive role in chronic pain. In every patient I’ve ever worked with who has chronic pain and inflammation, we consistently see, time and time again, with stool tests, that the gut plays a huge role in their pain.

When you’re really trying to uncover some of the underlying causes of your chronic pain, you do want to look at specific testing. This could include stool testing and examining specific inflammatory markers, such as high-sensitivity C-reactive protein, homocysteine, and sedimentation rate. There are really specific things that we can look at to get a better picture of this chronic pain and inflammatory cycle. Once you’ve done that and have more information, you can also explore things like a micronutrient panel to understand where you or someone you love might be deficient. 

Pain management strategies you can use

Here are some pain relief strategies you can use by addressing your gut.

1. Address your nutrient intake

This seems the most obvious, but addressing your nutrient intake is just the beginning. Are you eating a diet that is whole foods and high in fiber to enhance the diversity of your microbiome? Having a diverse and fiber-rich diet can be one of the most helpful things for your microbiome. You can also focus on consuming different colors and nutrients. We often say, “Eat a rainbow,” and that’s not just art; it’s also science. Eating a variety of colors provides you with nutrients, phytonutrients, and antioxidants that can help mitigate oxidative stress, which, in turn, helps reduce ongoing inflammation that might be contributing to your chronic pain.

Herbs and spices can be powerful additions to your diet. Consider incorporating items like turmeric, ginger, cloves, and rosemary. You can either add them to your meals or take them in supplement form. Depending on what you discover from potential stool tests or a more in-depth examination, you may want to consider a specific gut protocol to address any underlying infections, dysbiosis, or inflammation that may be occurring in the gut.

2. Consuming essential rich fatty acids

Omega-3s, mainly found in fatty fish like salmon and mackerel, play a significant role in healing, not only in reducing inflammation but also in supporting membrane health and mitochondrial function.

3. Movement

You should approach movement from a graded perspective, meaning that doing too much too soon can set you back. Movement can positively impact our digestive system, nervous system, and mitochondria, making it one of the most powerful ways to influence chronic pain. However, it must be purposeful and gradual. For example, if you’re starting to walk, don’t jump into walking for an hour. Begin with 5 to 10 minutes and gradually increase the duration as you gain confidence, feel good, and allow your tissues to adapt to the new stressor.

4. Nervous system

Lastly, let’s not forget about your nervous system. There are various ways to address your nervous system, such as through walking, hugging a friend, participating in yoga classes, or engaging in movement. Understanding chronic pain and how to address it definitely involves addressing the nervous system. If you have a history of trauma, you can check out my recent blog on that, as it’s also an important factor to consider. When dealing with ongoing stressors, it’s not necessarily about eliminating stress but rather learning how to navigate through stress. Addressing your nervous system is a top priority when it comes to healing your pain.

Key takeaway 

I hope you can appreciate the significant role of your gut health in your chronic pain. It’s important to understand that you can take actionable steps to alleviate your pain. Yes, it might be challenging, and yes, it’s a journey, but there are things you can do to initiate the process. 

Even if you can’t perform stool testing or any testing, start with some of the steps I mentioned about optimizing your nutrition and movement, nurturing your nervous system, and improving your sleep. These actions can truly begin to transform your gut microbiome, restore your body’s balance (homeostasis), and kickstart your journey toward healing from your pain.

If you found this information helpful, please be sure to give it a like, share it with others, leave a comment below, and, of course, subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you’re looking for personalized guidance on your journey and feel that you need an individualized approach, please don’t hesitate to reach out to us. We would welcome the opportunity to assist you.

If you’re interested in accessing a wide range of programs, including those on nutrition, somatics, and vagus nerve exercises, as well as movement programs to help you optimize your overall wellness, consider checking out our app, The Movement Paradigm, available on both Apple and Google platforms.

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Biology of Trauma: How You Can Heal

Are you experiencing ongoing health issues that just can’t seem to be resolved—autoimmune disease, chronic gut issues, maybe things like neurodegenerative disease? Maybe you’ve experienced trauma as a child or as an adult, and you know that it might be affecting your body physically, but you’re just not sure how?

In this blog, we’re going to talk about the biology of trauma—how trauma can affect our physiology.

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Why understanding the biology of trauma is important

I’m interested in trauma because I have experienced a fair amount of trauma in my life, just like so many of us have. One of the things that I’ve learned, however, is how movement has healed my body. Understanding the science of why movement is so powerful in healing and being able to discharge energy is so important. Also, understanding how, without addressing repressed and suppressed emotions and trauma, it can result in physical issues, such as cancer and other chronic health conditions.

The Polyvagal Theory and how it relates to trauma 

I think it’s always helpful to start with the Polyvagal Theory. This theory is by Dr. Steven Porges, and it really gives us a great visual representation of our nervous system.

Ventral vagal state (social engagement/safety)

As we break down the three aspects of our responses to our nervous system, let’s start with the state of social engagement. I like to refer to that as our state of safety, our state of connection, and our ability to relate. This is where we can connect to ourselves, connect to the greater world, and be compassionate, grounded, and mindful. From a physiological standpoint, this is where we’re able to rest and digest and have optimal immunity, mobility, and digestion in our gut.

Sympathetic state (mobilization/activation)

When we think about our fight or flight response, which many of us are familiar with, we consider it as our survival mechanism. In the fight or flight state, we’re primed to survive. Blood rushes to our extremities, our pupils dilate, and our blood pressure and heart rate elevate. We’re preparing to either fight or flee to ensure our survival.

Dorsal vagal state (immobilization/collapse/emergency)

Then, there’s our freeze state, also referred to as the dorsal vagal state, while the state of social engagement is known as the ventral vagal state. 

In this freeze state, we can become overwhelmed, disconnected, and even experience shutdown or suicidal thoughts. From a physiological standpoint, you can think of it as our emergency state. Our body doesn’t know what else to do and simply can’t continue. This is where trauma comes into play. 

When we’re in a fight or flight state, we activate the HPA axis, our hypothalamic-pituitary-adrenal axis, which is our body’s stress pathway. This is when cortisol and adrenaline are released, and it’s meant to protect us. It’s not inherently a bad state, as we often think. However, if this state persists for an extended period, with continuous stressors, we reach a point where we just can’t go on anymore.

When we haven’t dealt with these things, we can’t even process them. Additionally, consider that when we don’t have enough in the tank to keep going—not enough nutrients due to the damage caused by constant cortisol and adrenaline release—we become depleted. In either of these two cases, we move into a freeze state, which is our dorsal vagal response, our emergency state. This is when physical issues start to manifest.

In this state, we might receive a new diagnosis of an autoimmune disease. We might begin to experience dysautonomia, a dysregulation of our nervous system, which includes heart rate fluctuations such as bradycardia (low heart rate) or tachycardia (high heart rate). We could also experience symptoms like dizziness and blood pressure dysregulation.

Additionally, we could develop conditions like cancer or persistent gut issues that we keep trying to treat but just can’t seem to get better. Often, this is where the biology of trauma begins to reveal itself. When trauma hasn’t been addressed or discharged, it leads to physiological changes that ultimately alter our biology. These changes affect how our physical being copes with life’s stressors and continue to function.

The role of fascia in trauma response

Additionally, we also need to consider the fascial aspect of our physical response to trauma. When we’ve experienced any kind of trauma, it can look very different for each person, as it’s filtered through our own unique lenses, including our belief systems, values, and biases. Two individuals exposed to the same event might have entirely different responses due to these factors.

Regarding fascia, think of it as our three-dimensional network surrounding our organs and muscles, acting like the glue that holds everything together and serving as our force transmission system. However, when we have patterns of trauma, whether physical or emotional, it can ultimately impact all the information traveling to the brain. In our fascia, we have more interoceptors than proprioceptors. Interoceptors are the receptors responsible for providing us with internal awareness of self, like hunger, pain, heart rate, and breathing rate.

So, information from our internal environment is constantly signaling to the brain. These cues are consistently directed to the insular cortex of the brain, which is another major factor in how we hold these patterns in our body.

To illustrate, consider if you’ve ever had a scar, whether it’s from a c-section, thyroid tracheotomy, or any other type of scar on your body. A scar is essentially fascia with collagen fibers that typically have a certain arrangement but become cross-linked, making the tissue strong but less elastic. When we begin to address these scars, we often experience emotional releases. This is because a scar is connected to many things, including our physical tissue and the traumatic events related to surgery, falls, or injuries. 

Working on a scar can lead to significant emotional releases, shedding light on how our fascia and tissue influence our emotions. By considering all this information, there is a path to healing your body both physically and emotionally.

How you can heal your body

So, how can you heal your body? 

1. Address your health conditions

First, you want to address your health conditions. This might sound counterintuitive, as you may have expected me to say to address the trauma first. However, when your body is simply unable to cope any longer and you’re completely depleted, addressing these physical issues becomes crucial.

This depletion can manifest as nutrient deficiencies, such as magnesium and zinc, especially when you’re under significant stress, which depletes these essential nutrients needed for overall function. You also need to address physical issues like gut problems, including parasites, SIBO, or leaky gut. If you’re dealing with mitochondrial issues leading to chronic fatigue, chronic pain, and similar problems, these must be addressed as well.

Addressing these physical issues allows your body to start processing some of the emotions and provides the opportunity for your body to feel safe again. In the state of social engagement, we need to feel safe and connected. Unresolved past traumas that haven’t been processed leave us feeling unsafe as if we’re in a constant emergency state. Therefore, it’s important to address physical issues to kickstart the journey of healing from trauma.

2. Bottom-up approach

We often think about dealing with our trauma and emotions, in general, from a cognitive perspective. We try to rationalize and talk ourselves out of feeling a certain way in various circumstances, which can be quite challenging. When we consider a bottom-up approach, we focus on somatics, which essentially means movement.

Somatic practices involve utilizing the body to process and discharge emotional energy. One key aspect is working with the fascial tissue. It’s important to move the body in a safe way, allowing ourselves to release and process this energy literally. Various practices can help on this journey, such as somatic experiencing and Dance Movement therapy, which is considered one of the original somatic practices. The core idea in somatics is a movement-based approach.

For example, you can try a simple exercise like the butterfly hug. Bring your arms over your chest, interlace your fingers, and let your hands rest gently on your chest. Just this act can bring comfort, soothe your feelings, and make you feel safe and supported. Begin to alternate and create a slight vibration in your body, providing sensory information and allowing your body to settle in.

It’s important to stay in the exercise until you genuinely feel a response. Often, we cut such practices too short. Don’t rush it. Allow yourself the gift of time to feel comforted and safe. Whether that takes 1 minute, 3 minutes, or 5 minutes, it’s okay.

3. Integrate everything together

Third, it’s essential to integrate everything together because we must ensure that we’re addressing the physical issues comprehensively. We can’t simply attribute a physical health condition solely to trauma. Instead, we need to examine the physical condition in isolation and make sure we’re managing all aspects of it. This includes treating symptoms and addressing the underlying causes while simultaneously working on the journey of learning to regulate your nervous system.

Understanding the power of the autonomic nervous system is crucial. You can find more information on this in my blogs and videos about the vagus nerve. There are numerous ways to examine how our nervous system functions and regulates our autonomic functions, which encompass everything from our breathing and heart rate to digestion and swallowing. When we can address all these aspects, we create a more comprehensive approach to healing.

We learn how to regulate our nervous system throughout the day, enabling us to return to a resilient zone. This allows us to navigate any stressors that come our way, whether they’re flying at us rapidly or occasionally. However, it takes time, practice, and a deep understanding of your nervous system.

When you truly understand your nervous system, you realize that you have significant control over it, and you gain the power to choose what to do, when to do it, and how to do it for yourself. There’s no one-size-fits-all solution for everyone. In my online vagus nerve course and somatic course, I provide various exercises, but you have to find what resonates with you personally.

By addressing this through a movement-based approach, taking care of physical issues, and understanding the connection between your physical health and trauma, we can truly help you heal your body and live your best, thriving life.

If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!

If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.

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4 ways to improve pelvic mobility in your gait

Are you experiencing hip pain, back pain, or even knee pain when walking or engaging in other dynamic activities such as climbing stairs or running? Do you find yourself constantly searching for the perfect shoe or feeling like something just isn’t quite right? Your gait is one of the most powerful assessments of movement efficiency, revealing how you interact with the ground. The way you absorb impact and utilize it as energy is profound. 

Today, we’re going to delve into the topic of pelvic mobility and how it influences your gait cycle. We’ll also explore some exercises that can help you improve your walking, dynamic movements, and even running if that’s something you’re interested in.

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What you need to know about pelvic mobility

When walking, we encounter 1.5 times our body weight in force. When running, we encounter up to three to four times our body weight in force. And when we’re jumping, it could be up to eight times our body weight in force. That means that we have to be efficient about how we interact with the ground.

After doing probably thousands of gait assessments at this point, I’ve realized that there are some common themes, and one of them is something that is often ignored: pelvic mobility

We’re always thinking about what we need to stretch or what we need to strengthen. But we also want to consider how the pelvis moves in our gait cycle. We actually need proper rotation of the pelvis, side bending of the pelvis, and forward and backward motion. Any excessive movement or limitations in these aspects can affect our stride length, how we interact with the ground, and the impact force coming through our body.

So, although there are many things to talk about with gait, we’re going to zero in on pelvic mobility today. For example, Kim et al. showed that in chronic stroke patients, an anterior pelvic tilt, which is when your pelvis is forwardly tipped, affects balance and symmetry. These simple factors can have a significant impact on our overall function.

Ways to improve your pelvic mobility

1. Pelvic mobility from the floor

Place your hands on your hips and forward bend, tipping your pelvis forward and arching your back. Then, bend the pelvis backwards, flattening your back to the floor. Repeat this motion a few times, initially assessing if you feel any discomfort, if the motion is smooth, or if there’s any shaking. Notice if it feels limited in one direction more than the other.

Next, move into side bending. From here, bend your hip toward your shoulder, then return to the center. This can serve as both an assessment and an exercise. When using it as an exercise, focus on your breath. Inhale and exhale as you flatten your back in the forward backward bending, and if you’re doing the side bending, inhale deeply with a diaphragmatic breath and exhale as you go into a side bend. Once again, observe if there’s symmetry between the sides or if one side feels painful or crampy. All of these observations are essential.

2. Table position

Come up into a table position, and you’ll perform the same exercises from here. Focus on initiating the movement from the pelvis, not the upper back. As you go into the forward bend, tilt the pelvis forward, and as you go into the backward bend, tilt the pelvis backward. Coordinate this movement with your breath. Inhale as you tilt the pelvis forward, allowing the abdomen to expand. Exhale as you tilt the pelvis backward.

When moving into the side bend, think of it as “wagging the tail.” Breathe in, and then exhale as you perform the side bend. Pay attention to whether there’s symmetry on both sides or if it feels restricted. All of these observations are essential for how you would perform the exercises.

3. Pelvic rotation in table 

From table position, straighten one leg and rotate the pelvis toward the stable leg on the ground. Take a breath in, and then exhale as you drop your pelvis into this hip, and then bringing it back up to neutral. Inhale, and return to neutral. This exercise is really helpful for working on rotating the pelvis into a stable leg.

4. Airplane exercise

This exercise focuses on maintaining a stable hip while moving the pelvis toward the stable leg. Stand on your right leg and position your left leg as a kickstand. You can start with a breath in as you rotate your pelvis into your right leg and exhale as you bring it back to neutral. You can also progress this to single leg (no kickstand). Inhale and exhale as you return to a neutral position. This is a challenging exercise, and I recommend mastering the others first before advancing to this one.

All of these exercises can be powerful in improving your gait and how you interact with the ground. I recommend performing them in order, ensuring you can do the first-level exercises before moving on to the standing ones. Of course, you can integrate these into a comprehensive program that includes strength, stability, and mobility exercises. This can significantly impact your overall gait.  

If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!

If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.

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How Undereating Can Sabotage Our Health

Are you wondering why you’re working so hard at the gym but you’re not getting the results that you want? Did you ever think that you may be undereating and how that is sabotaging your health?

Today, we will talk about four ways you could be sabotaging your health and fitness goals by not eating enough.

I see patients day in and day out, and I look at their nutrient intake and see that so often, people aren’t eating enough to fuel their bodies. They’re not eating enough macronutrients for energy; they’re not eating enough micronutrients for overall health and well-being. This can be a big factor for improving your performance in your fitness or life or sport and your overall health.

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4 ways you could be sabotaging your health (by not eating enough)

1. You need enough calories to meet your metabolic rate

When considering our resting basal metabolic rate, think of it as the energy required for basic bodily functions such as digestion, excretion, breathing, and blood circulation. For most people, this amounts to a minimum of 1200 calories per day, factoring in age, gender, and activity level. Prolonged periods of calorie deficit or restrictive eating can cause your basal metabolic rate—essential for survival—to decrease. Ideally, we want our metabolism to improve over time, especially through exercise, so that we can consume more calories, including carbohydrates.

Continuing in a chronic diet cycle, whether intentional or unintentional and obsessively focusing on restrictive eating can unfortunately lower our set point, leading to inadequate fueling and hindering any changes in body composition.

2. Your brain and your body need energy to thrive

Every cell in your body requires energy. When discussing metabolism, we’re referring to mitochondria, the powerhouse of our cells, and much more. We should consider consuming nutrients as fuel to truly optimize every aspect of our well-being, including immune system function, gut regulation, hormone balance, nervous system health, and providing glucose for our brain’s energy needs. 

If we deprive ourselves of carbohydrates, for instance, we can expect to experience symptoms such as brain fog, memory issues, and difficulty concentrating.

3. You’re not getting the results that you want in the gym

I see this over and over again,  and it not only impacts your metabolic rate, as we discussed earlier, but it is often associated with inadequate protein intake. Muscle protein synthesis requires an optimal amount of protein. This typically means around 30 to 40 grams of amino acids per meal, ideally approaching one gram of protein per pound of body weight as a general recommendation. Of course, this can vary based on your starting point and the type of physical activity you engage in. Instead of merely aiming for survival, as the current Recommended Dietary Allowance (RDA) suggests, we should focus on protein to promote thriving.

To truly build muscle, you need to be in a calorie surplus, not a deficit. Achieving this may take time, but if we genuinely want to alter our body composition, particularly when it comes to weight training and increasing muscle mass, we must prioritize providing our bodies with the necessary fuel.

4. You’re undereating or lacking in macronutrient and micronutrient content

Think of our macronutrients as our proteins, our carbs, and our fats, and our micronutrients as our vitamins and minerals. 

All of these essential components are derived from the food we consume. In my approach with patients, as well as for my own well-being, I prioritize finding ways to increase nutrient intake throughout the day. It is important to replenish our bodies with what they may be lacking and ensure that we optimize all these functions before considering supplementation or medications. It’s crucial to first evaluate what our bodies require from food in terms of health and well-being before considering any other interventions.

Key takeaway

Try to ensure that you have a healthy protein amount in every meal, a healthy fat, and a fiber source. 

Second, have a variety of nutrients, focusing on diversity.

Now, if you are starting from a low caloric intake, you’ve either been intentionally chronic dieting for years and years, you’ve been yo-yo dieting, or you’re unintentionally just not eating a lot, but your weight has not changed, then reverse dieting may be necessary

In this case, you have to go very slowly. A reverse diet is where you’re increasing your calories very slowly, approximately 250 calories. Also, having a focus on some aerobic activity can help to make you more metabolically efficient. Activities such as biking can be a suitable starting point. This approach can positively impact our mitochondria, thereby influencing our metabolism.

You want to think initially of having a lower carbohydrate diet as you’re transitioning. And then, as you get more metabolically efficient, especially if you can begin to add in weight training, then you can start to slowly add more carbohydrates in. 

The ultimate goal is that we don’t have to count calories. We can eat a higher calorie plan, enjoy food, and enjoy all of the nutrients that food provides us to feel our best.

If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple. Get a 7-day FREE trial!

If you’d like to learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.

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3 Stages of Stress

Ever wondered why stress affects us the way it does? Dive into the intriguing world of the three stages of stress, where we unravel the science of your body’s HPA Axis and sympathetic nervous system activation. Discover these stages, learn how to identify them, and equip yourself with the tools to treat stress effectively.

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How Stress Affects Our Body

Let’s start by discussing how stress affects our body. Stress can be categorized as both good and bad. Good stress, known as eustress, can be related to physical exercise or the excitement of an upcoming event, for example. Eustress plays a vital role in our performance, but today, we will focus on the three stages of stress and how acute stress can transform into chronic stress, impacting our bodies.

The HPA axis, short for the hypothalamic-pituitary-adrenal axis, is the body’s stress pathway. When we encounter a psychological or physical stressor, our limbic system, the brain’s emotional center, detects a potential threat. This sets off a series of events, with signals sent from the limbic system to the pituitary gland in the brain, which, in turn, signals the hypothalamus. The hypothalamus then prompts the pituitary gland to communicate with the adrenal glands.

The adrenal glands respond by releasing cortisol. If this stress continues for an extended period, it can lead to a persistent activation of the HPA axis. It’s crucial to understand that when the HPA axis is activated, it triggers the sympathetic nervous system, putting us in a fight-or-flight mode for survival.

When the sympathetic nervous system is upregulated, or the parasympathetic nervous system is downregulated, it’s like having the gas pedal pressed down continuously. The longer the HPA axis remains activated, the more our sympathetic nervous system stays in overdrive.

In 1963, Hans Selye pioneered understanding physiological responses to stress, a concept known as General Adaptation Syndrome.

Stages of Stress

Stage 1 – Arousal

Let’s examine a typical cortisol rhythm. Around 6 a.m. to 8 a.m., we experience the highest peak of cortisol, which gradually decreases as the day progresses, particularly as bedtime approaches when melatonin takes over.

In a stage one arousal state of stress, both cortisol and DHEA levels are elevated. DHEA is a crucial hormone associated with vitality, often called the “anti-aging hormone.” Initially, this response is entirely normal, resulting in episodic increases in both hormones followed by a return to baseline. Typically, in this state, you may not experience any symptoms, but you are stimulated, and there is a rapid release of catecholamines. This is essentially a natural and expected response.

This scenario applies when we encounter episodic stress throughout our day or life. The HPA axis and sympathetic nervous system become activated temporarily, but we ultimately return to our resilient baseline state. Everything remains well within the normal range.

Stage 2 – Adaptation

Now, this is where we are adapting to a higher cortisol point. This can manifest as elevated cortisol points at various times throughout the day or even persistently high cortisol levels, particularly in the morning. It’s not uncommon to wake up at two or three o’clock in the morning due to cortisol peaking prematurely.

In this situation, cortisol remains chronically elevated while DHEA levels start to decrease. This is when you might experience stress-related symptoms such as panic attacks, anxiety, depression, or feeling both tired and wired simultaneously. Instead of winding down for sleep at night, you find yourself with the energy to keep reading, cleaning, or tackling various tasks despite feeling tired.

Stage 3 – Exhaustion

So, think of it this way: if your adrenals have been pumping out cortisol for so long, then at some point, your body’s natural homeostasis is affected. At this point, cortisol is now low, and DHEA is low.

Various things typically occur in this stage, but you are likely to experience significant chronic fatigue. You’ll also notice more depression than anxiety, although anxiety can still be a significant part of it. Low blood sugar and glucose dysregulation are common patterns here.

When looking at a cortisol graph, there will be at least two to four points that are low on the cortisol rhythm. Normally, it starts up around 6:00 a.m. and gradually decreases throughout the day. However, in this case, multiple points are low. This can lead to symptoms such as fibromyalgia, dizziness, brain fog, inflammation, allergies, and even early menopause, which is another sign of stage three stress.

Other common symptoms are cravings for salty food, dizziness, and easy bruising.

Understanding the Stage of Stress You Are In

So, as you can see, each stage is very unique in its presentation. Some individuals may present with signs of stage two or stage three, which is common. However, I believe the first step I recommend is to try to better understand where you are. Simply identifying your stage is an excellent starting point for healing your body, and knowing that you can do it is important.

Your body is designed to heal itself, so when you start providing it with the things it needs and desires, you can significantly impact your health.

Tips for Overcoming Stress

Here are a few important tips, regardless of your stage. What stage are you in right now? Simply identifying it and understanding stress a little more is a great starting point. 

Tip #1 – Focus on Your Nutrition

Focus on your nutrition! Especially if you are in stage three of stress, where you’re experiencing a lot of blood sugar dysregulation and low blood sugar in general, this is an area that you can really begin to eat every three to four hours. I would not recommend fasting in this situation. Instead, concentrate on balanced meals that include protein, healthy fats, and fiber sources, and consistently consume whole foods throughout the day. 

Even if you find yourself in a slight caloric surplus, it’s important to note that most people I encounter are actually in a caloric deficit, which can contribute to more stress on the body.

So, keep in mind that the focus here is on whole foods and consistently eating high-quality nutrients. This approach aligns with my next suggestion: to ensure you’re replenishing nutrients. If you’re consuming very few calories or fasting, all of these practices can deplete your body with the essential nutrients needed for a healthy nervous system and stress mitigation, making you more resilient.

Therefore, emphasizing the intake of optimal nutrients and whole meals is a crucial step in managing stress.

Tip #2 – Nervous System Regulation

If you’ve read any of my blogs, you can see lots of different examples of this, but this can start with simply moving your body. This can be any type of breath work, movement, authentic movement, somatics, and vagus nerve exercises I have provided you. It could be anything to consistently regulate your nervous system in a healthy way. What are your triggers, and what things really are fulfilling you?

Tip #3 – Optimizing Sleep

I’ve written a few blogs on sleep, but here are some ideas: First, you want to think about down-regulating your nervous system to be able to go to sleep. Have a ritual before you go to bed. Wear blue light blockers if you’re using your phone, TV, or tablet because, in this case, it’s actually signaling to the receptors in your retina that it is morning time. 

When you wake up, your ritual is even more important. You want to ideally try to get morning sunlight within the first 20 minutes of waking up. If that’s not possible, you can use a SAD light. It’s not as good as the sun, but it is a good backup plan so that there’s at least something in place that will help to increase your natural cortisol in the morning, and it will also help with the evening melatonin production. 

So, consider everything you can do to optimize sleep.

Tip #4 – Supplementation

With this, the biggest take-home that I want to give you here is within each stage of stress, there are many different options. This will depend on your medical history, the stage of stress you’re in, and the types of things you are sensitive to—have you tried herbs, botanicals, or adaptogens? Have you had an issue with them in the past? There are so many variables. The first step is nutraceuticals, i.e., getting the nutrients that you are not getting through food.

Beyond that, you can get more specific in looking at different adaptogens that might be appropriate for your level of stress. For example, Ashwagandha is appropriate for all three levels of stress. That may not necessarily be the right thing for you, however. You do want to check with your doctor, functional medicine provider, or dietitian to ensure it is. 

There are so many things you can do to begin to pave the way for a more resilient nervous system, a healthy body, and a healthy mind.

If you found this information helpful, please like, share, and subscribe to our YouTube channel, The Movement Paradigm®, for weekly tips on mindset, nutrition, and movement. If you want to join our app and join our community, please make sure to check out the Movement Paradigm app on Google or Apple.

To learn more about how we can assist you on your journey, please don’t hesitate to reach out for a discovery session. We look forward to helping you on your path to wellness.

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