Mind Your Body

Mind Your Body Podcast provides clinical and evidence-based advice on healing injuries, managing chronic pain, and improving performance. Using her years of experience working with professional athletes, singers, and celebrities, Dr. Audra discusses the mental and physical aspects of healthcare. By blending humor and factual information, this podcast helps people feel better and prevents bad information from spreading. Join Dr. Audra as she shares her experiences, knowledge, and passion for helping people live healthy lives. Mind Your Body! Real conversations about taking control of your health. Your most embarrassing medical questions are answered! Do you ask questions like: -WHAT IS AN ADJUSTMENT? -HOW CAN I HEAL THIS INJURY? -ANSWERS TO SOME OF THE MOST EMBARRASSING HEALTH ISSUES Plus things like: -CELEBRITY-LEVEL HEALTH SECRETS -UNIQUE STRESS-REDUCING TIPS You've come to the right place. I am here to answer your most embarrassing questions so send them over to me. You can connect with me on Instagram. https://www.instagram.com/draudralance/ Remember to breathe into your butt hole! Meet DR. AUDRA Allowing people to be their best selves is not just an element of Dr. Audra Lance’s career - it is her ultimate passion. A passion that started in her undergraduate days at Ohio State, continued through her doctorate studies at the National University of Health Sciences, and persists today through her dedication to innovation and learning. Recognized as one of the top practitioners in her field, Dr. Lance’s mission is to help you function in a capacity that will allow you to feel great and - most importantly - enjoy life.

94. It Takes Two: The Male Role in Fertility & Infertility with Dr. Melissa Wenrich 01/29/2025

94. It Takes Two: The Male Role in Fertility & Infertility with Dr. Melissa Wenrich We will dive in today and talk about something that is not discussed enough regarding fertility: the male perspective and ownership. Ladies, listen up too, because you can share this with your partner if you’re trying to get pregnant, feeling stressed because you aren’t conceiving as quickly as you hoped, or maybe you’ve experienced a miscarriage. First and foremost, it’s important to take care of yourself and show up in the best way possible. Lifestyle changes can make a huge difference. That’s why I’ve invited Dr. Melissa Winrich here today to finally address the other side of fertility. We both see it in our clinics all the time. People are often shocked if they don’t get pregnant right after stopping birth control. It really does take two. We need to start incorporating men into the fertility process. We spill the tea on practical ways guys can support their hormones, like getting enough sleep, lifting weights, and reducing toxins. Dr. Melissa explains that working on metabolic health, muscle mass, and good nutrition is crucial for healthy sperm, motility, morphology, and count of all matter. She also talks about fertility as a vital sign, not just for women but for men, too. By focusing on daily movement, eating real food, and minimizing stress, couples can drastically improve their chances. All of this returns to feeling good in your body and your relationship. We need to be connected and have fun along the way. This episode is a must whether you’re just starting or have been trying for a while. We’ll show you why male fertility matters and how men can show up for a healthy, vibrant path to parenthood. Connect with Dr. Melissa Wenrich Instagram: Grab her Fertility Freebie and Learn More about Womb Healing Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/35058345

93. How to Practice Butthole Breathing for Stress and Pain Management 01/22/2025

93. How to Practice Butthole Breathing for Stress and Pain Management I know you’ve been wondering, "How do I breathe into my butthole correctly?" It's a real head-scratcher for many of you out there. But fear not, I've got you covered. This game-changing exercise will help you break out of tension. Let's get started. Find a comfortable spot, feet on the floor, and let's begin by inhaling through your nose. Pay attention to how your body feels. Do you sense pressure in your chest? Is anything happening in your belly? We're going to work on expanding the lower stomach, back, and sides. And hey, do you even feel your butt when you breathe? Don't worry; most folks are disconnected at first, just like I was. Now, get a pillow for some support and place your hands around your waist in a circle. Inhale through your nose, imagining a balloon expanding in your lower stomach. Exhale through your nose and relax. Repeat this a few times, feeling the expansion with each breath. Now, here's the magic part. I want you to focus on those butt bones sitting on the chair. Are they saying hello? Shift your butt around, get the feeling going. Then, as you inhale, think of breathing down into those butt bones or, yes, your butthole. It's not as awkward as it sounds! You should feel a slight stretch or movement, not like you're gonna fart or strain to use the restroom. Trust me; it's all about that subtle sensation. To help you connect even better, try cupping your butt bones with your hands, inhaling into your fingers, and exhaling as you relax. Bingo! That's what we mean by breathing into your butthole. You're doing great! I promise you, doing this exercise regularly will bring you immediate relief and relaxation. Your stress levels will thank you, and it doesn't cost a dime! To dive deeper, I've got a free three-part series on breathing and relaxation. But act fast; it might not stay free forever! Share this episode with your friends because everyone deserves to know how to breathe into their butthole. Take care, and until next time, happy breathing! In short, these Game Plans are a way to save you time & money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Connect with Dr. Audra GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34950135

92. How to Truly Heal Low Back Pain (No More ‘Bad Back’ Excuses!) 01/15/2025

92. How to Truly Heal Low Back Pain (No More ‘Bad Back’ Excuses!) Let's talk about my favorite back pain tricks, all right? Because we're just going to mesh it all into one today. If you’re dealing with low back pain, this is for you. There’s a multitude of different reasons for back pain, so our goal is to figure out the root cause. The worst advice that a doctor can tell you is to not move and just lay there until it passes. We need to keep those tissues and joints from becoming the Tin Man. Movement heals. You’ve got to remember - Keep Moving – Your joints and tissues need blood flow; don’t just lie in bed. Find Your Directional Preference – Maybe you need press-ups (like a sloppy cobra pose) instead of bending forward. Believe You Can Heal – If you constantly say, “I have a bad back,” that belief will hold you back. Assess Daily Habits – Are you sitting all day? Driving for hours? Let’s switch it up! Address Inflammation – Hydration, anti-inflammatory foods… everything you eat or drink matters. Incorporate Strength Training & Walking – Foundational ingredients for a really good body. Manage Stress & Mindset – Good stress is still stress; your body doesn’t know the difference. Seek Professional Help – Virtual or in-person appointments, plus my sciatica game plan if you need guidance. REMEMBER: Movement heals, and I’m so excited for you to explore a different approach! Grab your SCIATICA BACK PAIN GAME PLAN HERE and start living your best life HERE: It’s January, and we’re starting off the year in gratitude, thankfulness, and giving. For every five star written review, I’m going to donate $10 to a charity. So, if you’re on Apple Podcasts, leave that five-star written review and put your Instagram handle plus the cause you’re passionate about. If you’re on Spotify, tap those five stars, share it on your Instagram stories, and tag me at @‌DrAudraLance with the charity you love. Let’s all give back together—and get our backs feeling better in the process! Connect with Dr. Audra: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34821450

91. The Power of Choosing Holistic Cancer Treatment with Carly Brown 01/08/2025

91. The Power of Choosing Holistic Cancer Treatment with Carly Brown Ever feel like traditional cancer treatments leave you feeling lost and disconnected? This episode is all about reclaiming hope through holistic cancer healing. My special guest, Carly, has been on a remarkable journey, combining integrative therapies, mindset work, and community support to fight and ultimately beat cancer. With a decade of holistic health coaching and yoga teaching under her belt, Carly shares how nutrition, emotional healing, and spirituality can all work together to restore balance in the body, mind, and spirit. “You are hearing me. After five years of intense healing and dedication to this… I did it slowly over five years,” Carly says. She’s living proof that you’re worthy of a vibrant life and that holistic health can open doors you never knew existed. We’ll dive into how she’s built a supportive wellness community, how mindset shapes recovery, and why detox and emotional work are crucial for deeper healing. If you’ve been craving a new approach to your own health or just need a reminder that you’re not alone, this is the episode for you. Don’t miss out on Carly’s insights, her upcoming Sacred Self Care Retreat, and the practical ways she’s fused integrative therapies with conventional treatment. You’re worthy of healing that nurtures your whole self, let’s explore it together! Connect with Carly Instagram: Alchemy Juice Check out her retreats and more Connect with Dr. Audra: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34769475

90. Dr. Audra's New Year Advice for a Healthy, Happy 2025 01/01/2025

89. Manage Stress & Get Fit Anywhere - 5-Minute Anti-Anxiety Hack 12/25/2024

89. Manage Stress & Get Fit Anywhere - 5-Minute Anti-Anxiety Hack It’s here, Christmas, the holidays, the new year’s coming, and this can be a super stressful time. So I wanted to share a natural quick fix of what you can do to help yourself manage the stress. More bang for your buck, help your body. Merry, Merry, Merry Christmas, butthole breathers. I hope that you are taking the time to relax today and do something for yourself amidst all this stress and chaos. If you’ve been following me on Instagram, you see we usually run away at Christmas and do our own thing. But I wanted to give you essentially like the quick fix, the quick shot, the quick pill, all the things to help yourself get some relief. If you’re super stressed out at this time, if you’re not feeling great, if your body’s kind of, you know, feeling off from eating all the terrible foods and drinking too much, I’m all about like living life too. I’m so excited to share this. And guess what? It may seem simple, but it’s powerful. You’re super stressed out, you’re super anxious, and no one wants Christmas to create your pain. So here it is: Stairs. Take the stairs. Did you know that a five-minute stair session is the equivalent to a 30-minute workout? It’s such an easy thing to implement. I will also always recommend a quick walk outside if you can, for 10 to 15 minutes of fresh air can be game-changing. Plus, I’m passionate about giving back. Leave a five-star review, share your favorite charity, and we’ll donate $10 for everyone. Let’s do some good together. I’m wishing you and your family a very merry, healthy Christmas. Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34607925

88 Inside the Mind of the Top 1% (Dymin Lynn MLB Wife Pt 2) Baseball Life, Grief & Family Dynamics 12/18/2024

88 Inside the Mind of the Top 1% (Dymin Lynn MLB Wife Pt 2) Baseball Life, Grief & Family Dynamics Confessions of a Baseball Wife: Motherhood, Marriage, and Me Time Ever feel like you’re constantly giving, giving, giving, yet still feeling overlooked or misunderstood? You’re not alone, and trust me, it’s time to hit pause on those draining cycles. That’s why I’m so excited to share a recent conversation I had with the wonderful Dymin Lynn, a seasoned “baseball wife” who keeps it real when it comes to marriage, motherhood, and making space for yourself. Dymin’s journey offers some serious lessons on navigating the highs and lows of family life. She’s been through moves, changing schedules, and the unique social world that comes with her husband Lance Lynn’s (pitcher for the St. Louis Cardinals) MLB career. But what struck me most was her ability to acknowledge her own needs without apology. Whether it’s finding ways to cope with grief as a family, working through resentment, or managing anxiety, Dymin shows us that honesty and empathy go a long way. As Dymin said herself, “I’m a person who really wants to be understood, so I try to give that to other people as well…they might be going through so much that they’ll never tell you.” That genuine compassion is at the heart of gentle parenting—an approach that values emotional intelligence, open communication, and giving both yourself and your kids the grace to be human. It’s a reminder that everyone, parents, children, and partners, deserve understanding and support. You’ll learn how to strike a balance between your personal identity and your role as a mother, all while nurturing your mental and emotional well-being. It’s about acknowledging that yes, you deserve that “me time,” and no, it’s not selfish. Finding simple coping strategies, like talking openly about your feelings or exploring healthy outlets for stress, can help bring more peace and resilience into your family’s life. Remember, you can embrace a better way, one filled with understanding, empathy, and the permission to be authentically you. Listen to Dymin in the Rough Podcast HERE: Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34497600

87. Inside the Mind of the Top 1% (Lance Lynn, MLB, Pt 1) - Parenting, Injury Prevention, and Stress Management 12/11/2024

87. Inside the Mind of the Top 1% (Lance Lynn, MLB, Pt 1) - Parenting, Injury Prevention, and Stress Management I had the honor of chatting with Major League Baseball pitcher Lance Lynn, starting pitcher for the St. Louis Cardinals. If you’ve ever wondered how top athletes juggle intense careers, family life, and staying healthy, you’re in for a treat. Lance shared his journey of balancing the high-pressure world of professional sports while keeping his family front and center. From the importance of date nights to being present as a parent, he’s found ways to keep his marriage and family thriving, even during the busiest seasons. We talked about the evolution of training for young athletes and how focusing on injury prevention and playing multiple sports can make all the difference. Lance also opened up about his own recovery process after injuries, showing how resilience and smart strategies can get you back in the game stronger than ever. His nutrition game has also shifted over the years, and he shares the changes that have fueled his performance and energy. Game day routines? He’s got those down to a science. Of course, we couldn’t leave out stress management. Balancing a professional sports career with family life isn’t easy, but Lance has learned how to prioritize what matters most. Whether you're an athlete, a parent, or just looking for tips on balancing career and family, this one’s for you! Tune in and get inspired by Lance’s wisdom on and off the field. Join me in part 2 as we talk to his wife, Dymin, and get her perspective on life married to a professional athlete. Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34389620

86. Tackling Chronic Pain, Stress, and Healthy Lifestyle Changes with Dr. Brett Winchester 12/04/2024

86. Tackling Chronic Pain, Stress, and Healthy Lifestyle Changes with Dr. Brett Winchester We are keeping it things real, practical, and all about living your healthiest life. We are talking to the powerhouse industry disruptor, Dr. Brett Winchester. He’s not just a brilliant chiropractor but also a mentor, colleague, and friend who’s constantly raising the bar in health and wellness. We kicked things off with one of the hottest topics for women’s health; hormone therapy during perimenopause. Ladies, hormone levels can feel as unpredictable as a game of Jenga, right? The ideal age range for hormone therapy is 45 to 55, but starting earlier could be a game-changer. Low estrogen isn’t just about hot flashes; it’s tied to increased risks of cardiovascular issues, cognitive decline, and osteoporosis. The key? Getting ahead of it before it’s a bigger problem. But it’s not just hormones keeping us from living our best life. We have to look at Stress. Stress isn’t just about bad days or tough weeks; it’s sneaky and can show up even during positive life changes. Chronic pain and other health concerns can flare when hormones and stress are out control. We have to start looking at where the issues are really coming from. Get to the root cause, butthole breathers. This is why we need functional medicine. Change is tough, but when patients start believing in their ability to make lifestyle shifts, everything starts to fall into place. Of course, we can’t skip nutrition. Dr. Winchester’s family follows a gluten-free, dairy-free lifestyle but believes in balance, yes, there’s room for a gluten-free pecan pie! He shared insights on ketogenic diets for type 2 diabetes, paleo for inflammation, and why extreme diets (like all-meat carnivore plans) aren’t the way to go. Balance is the real MVP. And no diet is a one size fits all bodies solution. How can we get through the extra stress and extra treats of the holidays, those weeks when routines get flipped upside down. Dr. Winchester’s advice? Enjoy the treats but don’t let a few indulgences turn into weeks of overindulgence. From mold issues to muscle pain, peptides to PCOS treatments, we covered it all! The bottom line: health is a journey, not a one-size-fits-all plan. See you next time, and remember; your health is your wealth! Connect with Dr. Brett Winchester Sign up for DNS A with Dr. Brett Winchester, DC Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34277370

85. How Prioritizing Yourself Changes Lives (Including Yours) 11/27/2024

85. How Prioritizing Yourself Changes Lives (Including Yours) This Thanksgiving week, we're focusing on giving yourself permission to prioritize YOU. Over the last couple of weeks, we talked about the stories we tell ourselves and how they can hold us back from feeling less stressed, less pain, and more joy and fulfillment. If you missed those, go back and listen; they’re game-changers. Today, it’s all about permission. Permission to pause, reset, and recharge your system. As someone who thrives on helping others, I’ve learned (the hard way many times) that you can’t give from an empty cup. Whether you’re a celebrity, athlete, or just trying to make it through the day, if you don’t prioritize yourself, you’ll burn out, and trust me, making decisions on fumes and dust doesn’t help anyone. It doesn’t have to be a massive retreat or days away. It can be as simple as putting your phone on do not disturb, going for a walk, taking a bath, or finally reading that book sitting on your nightstand. It’s about finding what recharges your system and leaning into it. I’ve been doing this myself, from hiking at sunrise to horseback riding, and I can’t tell you how much better I feel. Those small moments of living, of truly breathing and relaxing spill into every area of your life, from work to relationships. So, this week, my challenge for you is this: figure out what prioritizing yourself looks like. Make that doctor’s appointment, go for the walk, or take those 20 minutes a day to destress. Let me know your favorite hobbies that recharge you. I’m always looking for new ideas! And don’t forget, I’m offering a special deal on celebrity-level health secrets that are game-changing for everything from headaches to plantar fasciitis. This Thanksgiving, I’m beyond grateful for you. For watching, listening, and helping me help others. Have a wonderful holiday, and don’t forget: you matter, and your cup deserves to be full. Toodaloo! Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my free Breathe out of Tension Game Plan HERE: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34173405

84. Pelvic Floor Dysfunction, Headaches, Virtual Healthcare, and Travel AAA (Ask Audra Anything) 11/20/2024

84. Pelvic Floor Dysfunction, Headaches, Virtual Healthcare, and Travel AAA (Ask Audra Anything) Welcome to the Ask Audra Anything series, where humor meets science with a sprinkle of laughter! Let’s dive into some fun and practical questions. Where’s your favorite place to travel? It’s hard to choose! Chile is perfect for outdoor adventures, Greece charms with its beauty, Italy wins with wine (always yes), and Florida’s beaches are a quick retreat. My ultimate dream? An African safari—tips welcome! How do virtual appointments work? Think telehealth, but tailored to you. I assess your movements, guide you using tools you already have (like a butter knife as a soft tissue hero!), and create a personalized plan. Whether you’re an athlete or need pain relief, it’s all about making your body work better for you. Let’s talk headaches. Headaches often start from tension elsewhere in the body. Sometimes, relief comes from focusing on neck, shoulder, or jaw tension—and yes, your posture and hydration play a big role. It's all connected! Let’s talk pelvic floor health. Kegels aren’t the whole answer. Relaxation starts with breathing, connecting your brain to your body, and releasing tension. Doing this lets you take control of sneaky leaks or unexpected toots. And yes, laughing helps—because farts are funny! Your reminder to recharge. Rest isn’t optional; it’s essential. Whether it’s a walk, binge-watching Hallmark movies, or hydrating, make time for yourself. How do you unwind? Send me a message, I’d love to hear! Grab my free Breathe out of Tension Game Plan HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/34029638

83. The "I'm Not Good Enough" Lie - Stories We Tell Ourselves (Part 2) 11/13/2024

83. The "I'm Not Good Enough" Lie - Stories We Tell Ourselves (Part 2) Ever stopped to notice the stories playing in your mind, the ones shaping your choices and fueling your actions every day? This is part two of our deep dive into the stories we tell ourselves. If you missed part one, go back and catch it, it’s worth it! Today’s episode is recorded from an airport, and I’m taking you on another adventure as I share real stories, insights, and a bit of travel excitement. In part one, we uncovered the belief that we need to earn rest, and now we’re exploring the deep-rooted narrative of “I’m not good enough.” Whether it’s a big goal like losing weight, overcoming chronic pain, or landing a dream job, the surprising truth is that many of us feel like we don’t deserve it when we finally achieve it. It’s wild how this feeling creeps in, affecting everyone from athletes to everyday folks chasing their dreams. It’s time to rewrite these narratives. You’ve worked hard, you’re enough, and you deserve to celebrate every win. I’m sharing a few stories from my clients and personal experiences, unpacking why it feels like reaching the goal doesn’t bring the satisfaction we expect, and how to start embracing your success. I’m also touching on why we care so much about other people’s opinions and how to break free from that mindset. Remember: you’re good enough, you deserve to feel joy, and it’s okay to celebrate yourself without guilt. I’d love to hear what stories come up for you—drop me a message on Instagram or TikTok. And if you want more deep-dive insights and behind-the-scenes stories, sign up for my free weekly email, the Pep Talk. Our success in our healing journey, whether it’s pain or chronic illness, starts with our mindset. Be careful of the things you tell yourself. Butthole Breathers, you are enough, and you deserve to live your best life. Grab my free Breathe out of Tension Game Plan HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33908032

82. Rest and Recovery to Beat Burnout- Stories We Tell Ourselves (Part 1) 11/06/2024

82. Rest and Recovery to Beat Burnout- Stories We Tell Ourselves (Part 1) out, and frustrated. After years of working with clients, I’ve seen that this “earn-your-rest” mindset is common but toxic. It’s built into us by society, especially where success is tied to constant productivity. A local in Paris recently pointed out how Americans seem to be always go-go-go, never stopping just to be. They’re absolutely right — that constant pace feeds into this idea that we should only rest after meeting every obligation. But that mindset isn’t just exhausting; it’s harmful to our health. The stress keeps our nervous systems on high alert. This is why I created REM techniques to help integrate mindset work with physical care. Rest isn’t something to earn; it’s something we need for our bodies and minds to function well. One way to let go of the “earn it” mindset is by dipping your toe in. Try doing something small to give yourself a break. Maybe skip the dishes one evening and take five minutes for yourself. It doesn’t need to be a huge time commitment, just a small, intentional moment. Remember, rest doesn’t have to mean lying in bed. For me, just stepping outside, feeling the sun, or breathing fresh air is restful. Rest is what fills you up, brings a smile, and lets you breathe easier. We can’t serve others if we’re running on empty. Filling your cup first makes you more productive, focused, and energized. So next time you’re faced with that checklist, pause. You don’t need to finish everything to deserve a break. Just five or ten minutes can reset your mind and body, creating a healthier, more balanced life. Grab my free Breathe out of Tension Game Plan HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33814050

81. 6 Travel Tips to Stay Healthy and Beat Jet Lag 10/30/2024

81. 6 Travel Tips to Stay Healthy and Beat Jet Lag I’m sharing my top six essential tips to stay healthy, avoid jet lag, and minimize stress while you’re on the go. I’m currently enjoying my own adventure in Paris, and I know these practical travel hacks are game-changers when it comes to feeling your best on the road. Hydrate Before, During, and After: Hydration is key! I always recommend staying hydrated with good electrolytes, like LMNT, which help water absorb directly into your cells, keeping you energized without constant bathroom trips. Toss a packet in your bag, sip on the plane, and stay consistent with your hydration throughout your trip. Move Before Your Flight and Upon Arrival: Before heading to the airport, try to get some movement in – a workout, a walk outside, anything to get your body moving. When you arrive, resist the urge to crash in your hotel room. Instead, get outside, breathe in the fresh air, and let the natural light help reset your circadian rhythm. Movement and sunlight are your best friends for avoiding jet lag. Fuel Up with Protein Before Travel: Eating protein before you head out helps keep your metabolism steady, which can make a big difference in your energy levels. A balanced metabolism will help you sleep better, feel more energized, and avoid the sluggishness that often comes with travel. Listen to Your Body: Travel can be exhausting, so take cues from your body. If you need it, take a short, 20-minute nap to recharge. Keep up with your hydration and movement to keep yourself feeling balanced. Breathing Exercises for Stress Relief: A few deep breaths can really help you adapt to a new environment. I use simple breathing techniques to oxygenate cells, which keeps me calm, focused, and balanced when traveling. Travel Essentials for Immune Support: I always pack Vitamin C, D3, and magnesium to keep my immune system strong and stay regular. I also bring activated charcoal, which helps with digestion when I’m eating new foods, and I use Xlear nasal spray to help support immunity in crowded places like planes. Wherever you’re headed, these tips will help you stay refreshed, healthy, and ready to enjoy every bit of your travels. Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE: Grab my free Breathe out of Tension Game Plan HERE: Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33679507

80. Supplements & Mindset for PCOS Symptoms (PCOS Pt. 2) 10/23/2024

80. Supplements & Mindset for PCOS Symptoms (PCOS Pt. 2) In this second part of the PCOS series, we’re building on the game plan from part one. If you haven’t listened to that, pause and go back, it’s important for the full picture! Today, we’re diving into steps four and five. Step four focuses on key supplements: magnesium, vitamin D3 with K2, and electrolytes. Magnesium is essential for your muscles, nerves, gut, and sleep. I recommend taking it before bed to help your body rest and heal. Vitamin D3 with K2 is also crucial, especially as we head into fall and winter. It helps with inflammation and supports many vital processes. And lastly, quality electrolytes, like LMNT, will help keep you hydrated and support tissue repair. Step five is all about mindset. Healing isn’t just physical—if you don’t believe you can heal, your body will struggle to follow suit. Negative self-talk won’t lead to progress, so we need to flip the script. Focus on gratitude, positivity, and self-love. Start by finding one thing you love about yourself, no matter how small, and list five things you’re grateful for each morning. These two steps, when combined with the first three, create a strong foundation for healing. I’m excited for you to implement them, share your progress, and help spread the word to others dealing with PCOS. Remember, healing is possible! Listen to Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE: ================================ Grab my free Breathe out of Tension Game Plan HERE: ================================ Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: ================================ Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33578662

79. PCOS Symptom Management: Tackling Weight Gain, Inflammation, & Insulin Sensitivity (PCOS Pt. 1) 10/16/2024

79. PCOS Symptom Management: Tackling Weight Gain, Inflammation, & Insulin Sensitivity (PCOS Pt. 1) We're diving deep into PCOS (Polycystic Ovary Syndrome), which has become a big topic lately. A lot of women are struggling with it and feel hopeless after getting diagnosed, like there’s nothing that can be done. I’m here to tell you that’s not true, you can absolutely help yourself, and I'm going to break down a game plan that you can start implementing today. PCOS comes with a variety of symptoms like difficulty losing weight, insulin sensitivity issues, and even infertility struggles. But it’s not a dead end. I see women with PCOS all the time, and while everyone’s case is a little different, I co-manage these cases with functional medicine and create personalized game plans. Today, I’m sharing three steps you can start with to manage PCOS. First up, we need to address inflammation at the cellular level, which starts with your diet. I often recommend a keto or carnivore approach to help the body switch from burning carbs to burning fat, which can help regulate insulin and reduce inflammation. Next, we need to talk about exercise. If you’re doing intense HIIT workouts, it might be making your inflammation worse. Instead, I suggest lifting weights two to three times a week and incorporating more walking. Movement heals, but we need to do it in a way that helps the body, not stresses it out more. Finally, there’s the pelvic floor to think about. Pelvic floor rehab is crucial because PCOS can often involve scar tissue and other issues in that area. We’ll focus on breathing techniques, lymph drainage, and even simple exercises like putting your legs up against the wall to get things moving. This is just the start of the game plan. In part two, I’ll dive into more steps to help you take control of PCOS. Don’t forget to tag me if you share this episode and let me know how it’s helping you. You’re not alone in this journey, and you CAN heal. ================================ Grab my free Breathe out of Tension Game Plan HERE: ================================ Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: ================================ Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33478437

78. Inside Ben Jones’ NFL Career from Injuries, Wins, and the Power of Teamwork (NFL Offensive Lineman, Titans) 10/09/2024

78. Inside Ben Jones’ NFL Career from Injuries, Wins, and the Power of Teamwork (NFL Offensive Lineman, Titans) Football is back, baby! It's NFL season, and I am so excited to sit down with someone who embodies resilience and strength, Ben Jones. Ben, a former NFL offensive lineman, started his journey with the Georgia Bulldogs, moving on to the Houston Texans and later the Tennessee Titans. Despite being one of the toughest individuals I've ever met, Ben is incredibly nice, and I'm thrilled to dive into his life and career today. Born in a small town, Ben grew up dreaming of becoming a high school football coach, not an NFL player. He had minimal exposure to the wider football world due to the absence of internet and cell phones. "Growing up, it was just hunting, fishing, and high school football games. That was about it," Ben shares. His father, a Georgia fan who passed away when Ben was just 10, shifted his allegiance from Auburn to Georgia. From then on, it was all about representing Georgia in his hometown. Ben's path to Georgia and eventually the NFL was anything but easy. His college recruitment involved attending camps to earn offers because his small town lacked the resources to produce Division 1 SCC football players. But adversity wasn’t new to Ben. At 10, he not only lost his father but also suffered a skull fracture from a baseball bat accident. Later, in high school, Ben faced osteomyelitis in his shin, needing surgery and 10 weeks of IV antibiotics. Remarkably, he never missed a football game, demonstrating a level of resilience that would define his career. In the NFL, Ben amassed numerous injuries, three thumb surgeries, collarbone issues, AC joint problems, knee, ankle, and elbow scopes, and multiple MCL and ankle sprains. Yet, his mantra was simple: "If I can play and practice, I will." This mindset earned him respect from teammates and trust from coaches. He credits his older brother for instilling in him a relentless work ethic and drive to chase his dreams. One memorable moment for Ben was achieving 2,000 rushing yards with Derek, emphasizing the contagious nature of winning within a team. Despite the physical toll, he cherished every moment, underscoring the importance of mental toughness in the NFL. “Mental toughness is more important than the physical aspect. You’re constantly battling those demons, and yet you push through.” Stepping into a mentorship role, Ben aspired to be more than just a player. “I wanted to help my teammates be their best, whether it was financial advice or lifestyle tips. My wife, my rock, handled the home front, allowing me to focus on supporting my team.” Ben’s commitment extended beyond the field, being there two hours before and after team meetings, showing younger players the ropes. Retired yet as busy as ever, Ben now enjoys quality family time, coaching youth sports, and engaging in speaking events. His life epitomizes the essence of perseverance and dedication, making an impact both on and off the field. So remember, butthole breathers, it’s not just about taking care of your body but your mind if you want to achieve great things. ================================ Grab my free Breathe out of Tension Game Plan HERE: ================================ Connect with Dr. Audra on Instagram HERE: Connect with Dr. Audra on TikTok: ================================ Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life: ================================ Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33382087

77. The Truth About Birth Control, Chronic Pain, and Muscle Weakness 10/02/2024

77. The Truth About Birth Control, Chronic Pain, and Muscle Weakness I want to talk to you about birth control and some of the long-term effects that aren’t always part of the conversation. When birth control was first introduced, it was seen as a revolutionary option for women, giving us more control over our reproductive health. But, like with any medical intervention, the full effects aren’t always understood until it’s been studied over time. And now, years later, we’re starting to learn more about what prolonged use of birth control can do to the body, particularly to our tissues. One study looked specifically at tissue samples from women who had been on birth control for more than two years. What they found was that the tensile strength of their tissues, especially the thoracolumbar fascia (which is in your lower back), was significantly weaker compared to women who had never taken birth control. That’s huge. At the end of the day, birth control is a personal choice, and everyone’s situation is different. But it’s crucial to know that prolonged use can have side effects that go beyond what we typically hear. We’re talking about your body, your tissues, and your long-term health. So if you’re considering it or currently on it, please take the time to talk with a doctor who will listen and give you all the information you need to make an informed decision. And always remember, you have options and resources to support you on your health journey. The more we talk about it, the better equipped we are to make decisions for our bodies. ______________________________________________________ **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** Grab your Breathe Into Your Butthole Mug HERE: ** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33247027

76. Social Media and Our Physical & Mental Health: The Good & The Bad with The Samantha Parker 09/25/2024

76. Social Media and Our Physical & Mental Health: The Good & The Bad with The Samantha Parker Social media is a bit of a double-edged sword. On one hand, it opens the door to an endless stream of information, connection, and education. Samantha Parker, a seasoned social media manager, shared her own experience of discovering new ideas, recipes, health advice, and communities through social platforms. These opportunities have been a powerful force in her life and career, connecting her to people and resources that would otherwise remain out of reach. Samantha’s journey into social media management was sparked by her personal experiences and mental health challenges. Diving into projects with self-motivation, attending conferences and learning the ropes of the digital landscape. This is a reminder that social media, when navigated thoughtfully, can be a source of inspiration and support, allowing us to connect with others going through similar struggles. But it's not all positive. Misinformation and the constant flow of content can be overwhelming. Samantha recalled her early days trying to make sense of it all with limited guidance, a challenge many of us can relate to. Then there’s the negativity, the mean comments that can affect mental health. Her approach to handling criticism, inspired by ultra-marathon runner Andy Glaze’s humorous outlook by sharing negative comments, is a great example of turning negativity into something constructive. This should remind us of how important it is to be kind to yourself, especially when navigating the online world. There is also a positive side of social media engagement: talking people up, sharing good things about others, and how this "elevated word-of-mouth" can boost local businesses. She shared about a local coffee shop that saw incredible success through community support on social media. This story reminded us of the good that can come when we use social media mindfully. Still, the darker sides of viral fame, negativity, and the potential of using social media as a numbing tool are very real concerns. It’s crucial to set boundaries and practice self-awareness to avoid unhealthy habits. Social media can enrich our lives if used with intention, as a tool for connection, growth, and support. Remember to be kind to yourself and others, online and off. Connect with The Samantha Parker: ______________________________________________________ **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** Grab your Breathe Into Your Butthole Mug HERE: ** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33198432

75. Shut out the Noise, Focus on Success: Getting the Edge with Your Mind, Part 3 09/18/2024

75. Shut out the Noise, Focus on Success: Getting the Edge with Your Mind, Part 3 All right, butthole breathers, welcome to part three of getting the edge with your mind. If you haven’t listened to part one or two, pause this, go back, and listen to them first. Trust me, they lay the groundwork for what we’re diving into today. Now that you're caught up, let’s talk about shutting out the noise. Do you have the discipline to do that? Because without that discipline, you won’t see the results you want. Action Step One: Shut out the noise. People are going to tell you no, they’re going to doubt you, and that’s fine. It’s not on them to do this work, t’s on you. I can support you, but I can’t do it for you. You have to choose to say, “I’m doing the work, I’m showing up for myself.” You want to grow, to feel great, have the best relationships, and live your best life, right? Then this step is non-negotiable. Action Step Two: Identify your self-sabotage. Growth doesn’t happen without discomfort. You have to get a little uncomfortable, a little vulnerable, and that’s how you break through. Sit with your patterns, ask yourself where you’re holding yourself back, and be honest. Action Step Three: Start small. I get it, you’re busy. So am I. You don’t have time to spend four hours every morning doing a full routine. So, what’s one small thing you can do to start your day right? For one of my clients, I had them step outside in the morning, look at the sun, and just breathe. Feel the sun, feel the ground, and think of five things you’re grateful for. It’s simple, but that’s where change starts. And let me tell you, the progress you’ll see after a few weeks is going to blow your mind. Maybe you’ll sleep a little better, feel more creative, or even notice you're less annoyed with people. That’s how you know it's working, but you’ve got to stick with it. You deserve to feel great, to live a life you’re excited about. So, are you ready to commit to this? The results will be worth it, I promise. Share this series, send it to someone who needs it, and let’s keep pushing each other to be the best we can be. You’ve got this. ______________________________________________________ **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** Grab your Breathe Into Your Butthole Mug HERE: ** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33101532

74. Getting Uncomfortable & Celebrating: Getting the Edge with Your Mind, Part 2 09/11/2024

74. Getting Uncomfortable & Celebrating: Getting the Edge with Your Mind, Part 2 L E T S G O. Let's go. Let’s go, butthole breathers! We’re back for part two of Getting the Edge with Your Mind, and it’s time to dive into what it really takes to move, live, and feel better. This is your best friend doctor, bringing you the real talk. And if you missed part one, go back and listen, because this episode builds on it. We’re getting uncomfortable, and yeah, it’s gonna suck, but if you want the highs in life, you’ve got to step out of your comfort zone. That’s where growth happens. Most of us live in the middle, safe but boring. If you want to hit those peaks, you’ve got to embrace the discomfort. So, here's your challenge: Celebrate everything! Not just the big stuff like birthdays or weddings (those are important too), but the small stuff, the everyday wins we ignore. The action step? I’m telling my clients to celebrate, even booking an appointment they’ve been putting off for years. That’s a win! They looked at me like I had five heads when I asked how they’d celebrate it. It doesn’t have to be big. It could be going on a walk with your partner, grabbing coffee at your favorite spot, taking 15 minutes for yourself, or shutting your phone off and getting some quality time in. You have to make it a habit to celebrate these little things. Why? because they change your brain chemistry! Dopamine and endorphins—it’s real science. When you celebrate, those feel-good hormones kick in, helping lower stress and pain. I’m telling you to start celebrating and watch your life change. Take it from my friend who fought cancer and celebrated being cancer-free with a simple dinner at their favorite spot. Big win, simple celebration, HUGE impact. I get it. No one's coming to save you. You’ve got to do the work to prioritize yourself, get uncomfortable, and celebrate along the way. This is how you give yourself the edge, starting with those small wins. So, celebrate something today. We’ve got this! Toodaloo, and stay tuned for part three! ______________________________________________________ **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** Grab your Breathe Into Your Butthole Mug HERE: ** I**n short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/33002647

73. Overcoming Self-Sabotage: Getting the Edge with Your Mind, Part 1 09/04/2024

73. Overcoming Self-Sabotage: Getting the Edge with Your Mind, Part 1 Hi butthole breathers, we are getting the edge with our minds. In Part 1, we’re diving straight into the heart of self-sabotage. You know those moments when everything's flowing smoothly, and suddenly, doubt creeps in, making you question your worth and why you’re even here? That’s self-sabotage, and it’s a sneaky little monster that can unravel all the progress you’ve made in your life, career, health—everything. We all fall into these patterns, myself include, like that time when everything was going great, and out of nowhere, I doubted myself and picked a fight with my husband. Why do we do this to ourselves? It’s almost like we’re allergic to happiness and success. Recognizing this pattern is the first step to breaking it. Trust me, I’ve been there, and I see it all the time, whether in professional athletes, CEOs, or just incredible people striving to live their best lives. First we have to identifying weak spots, and calling ourselves out before self-sabotage takes control. I’m giving you examples, tips, and some tough love because no one’s coming to save you, you have to do this work yourself. But you’re not alone. I’m here to guide you, and together, we’re going to break these patterns and start living up to our true potential. So grab your coffee, take a walk, or settle in with a glass of wine, whatever helps you get into the right mindset. Reflect on where you might be self-sabotaging and why you think you can’t have it all. Write it down, share it with me on Instagram or TikTok @‌DrAudraLance, and let's support each other through this journey. We’re all in this together, and it's time to stop getting in our own way. _______________________________________________________ EP7: How to Release Tension: Guide to Breathing Into Your Butthole Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop In short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32889117

72. Beyond the Symptoms: Jaw Pain, Migraines, and How to Feel Your Best with Dr. Beau Beard 08/28/2024

72. Beyond the Symptoms: Jaw Pain, Migraines, and How to Feel Your Best with Dr. Beau Beard I'm thrilled to be joined by Dr. Beau Beard, owner of The Farm, a practice based in Birmingham, Alabama. We're both passionate about the South, so this conversation is going to be a fun and help you understand how sometimes a layered treatment plan is the best course of action. We're diving into patient stories, focusing on how small, thoughtful interventions can make a big difference in someone's health journey. Dr. Beau shares a fascinating case about a woman in her fifties who had been suffering from migraines her entire life. Despite trying various medications, nothing seemed to work, and her condition had worsened to the point where she had a constant headache for over a month. Dr. Beau took a holistic approach, starting with a full spine MRI to rule out any major issues. When that came back clear, he began looking at other factors, starting with something as simple as jaw function. He performed a test, showing that she couldn't fit three knuckles in her mouth, a sign that her jaw wasn't working properly. This led to some targeted jaw exercises, which resulted in her migraines starting to improve. He noticed that she had some weight to lose and wasn't following the healthiest diet. He brought up the importance of hydration and electrolytes, something many patients overlook because they don’t want to deal with the inconvenience of frequent urination. By making small adjustments, like incorporating electrolytes when she felt a migraine coming on, her condition improved even more. We need to remember the importance of meeting patients where they are and slowly building on each success. He talks about how these interventions, though seemingly small, can lead to significant improvements over time. His goal isn't just to alleviate pain but to help patients become healthier individuals overall, so they leave his office better than before. We also discuss the broader issues within the medical system, such as the lack of integration and how important it is for doctors to act as guides, helping patients connect the dots and take ownership of their health. It’s all about understanding the deeper connections in health and taking a holistic approach to care is the key to success. ===================================================== Grab my free Breathe out of Tension Game Plan HERE: ===================================================== Connect with Dr. Audra on Instagram HERE: Connect with Dr. Beard on Instagram HERE: ===================================================== Check out the FARM CAST PODCAST- Introducing Blackjack Education: ===================================================== Blackjack education on Instagram HERE: Join us in April Blackjack Education HERE: ===================================================== Grab your GAME PLAN and start living your best life HERE: /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32771537

71. Menopause: Tools to Ease Joint Pain, Fatigue, Vaginal Dryness and Hormonal Changes 08/21/2024

71. Menopause: Tools to Ease Joint Pain, Fatigue, Vaginal Dryness and Hormonal Changes GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Menopause. It's one of the most requested topics I’ve been asked to dive into, and today, we’re doing just that. I hear your feedback, and I know you want to hear more about it, so we’re laying it all out there. We could go down so many avenues, but we’re starting with the basics. Let’s talk menopause. Let’s go, girls! Now, I know menopause might seem like this big, scary, looming thing. It’s something everyone’s going to go through, just like everyone’s going to die. I know that sounds drastic, but it’s true. The more we know about menopause, its symptoms, and everything else, the better we can help ourselves. There’s this overwhelming idea that there’s nothing you can do except get on hormones. And yeah, you might need them, and they’re not necessarily bad, but there’s more to it than that. It depends on the person. There’s no blanket solution for everyone. Menopause symptoms might be similar among friends, but the root causes can differ. I’m talking about some of the most common things I see, things like frozen shoulder, low back pain, knee pain, and pelvic floor issues like vaginal dryness, pain, or recurrent UTIs. Sure, there’s a cellular chemical component to some of this, but we also need to address the muscular, neurological, and stress components. It would help if you tackled both to get the best results. I’ve seen it all in my clinic and through my research. I’m here to help you navigate menopause, whether it’s through virtual appointments, in-person visits, or just sharing knowledge here. We’ll start with the basics, like getting sunlight first thing in the morning, eating a protein-rich breakfast before your coffee, and incorporating weightlifting into your routine. These simple steps can make a huge difference. So, please share this with your friends, message me with your thoughts, and let’s keep this conversation going. I’m here to talk about it all, keeping it real and giving you the tools you need to thrive through menopause. Until next time, breathe into your butthole. _______________________________________________________ Grab your Breathe Into Your Butthole Mug HERE: https://www.spinesportrehabilitation.com/shop In short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. **Connect with Dr. Audra ***GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. ****Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life ** /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32665192

70. Simone Biles' Golden Advice on How to Enjoy Your Success Without the Stress 08/14/2024

70. Simone Biles' Golden Advice on How to Enjoy Your Success Without the Stress Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life Today, we’re diving into something truly golden—literally. Simone Biles dropped a gem this past week, and I couldn’t wait to share it with you. It’s not just about her many gold medals, but how she worded this was pure gold, and I knew we had to get into it. So, the Olympic ceremonies are over, and I’m curious: did you keep watching until the end? What sports were you glued to? Track? Basketball? But while I could talk about the Olympics every week, there’s something else I want to focus on today: the importance of soaking in our wins. Simone nailed it when she told an interviewer, “You guys got to stop asking athletes what’s next after they win a medal. Let us soak up the moment. We’ve worked our whole lives for this.” YES. How often do we take a moment to be in the now, to feel the weight of what we’ve accomplished? We’re terrible at this as a society, always jumping to the next thing without enjoying the moment we’re in. I’ve noticed this in my clients, team, and myself. We work so hard to reach our goals, and then what? We skip the celebration and move on to the next challenge. But here’s the thing: celebrating your wins, whether big or small, is crucial. It’s what fuels you for the next round. I’ve even implemented a ritual in my office where we celebrate every win, whether passing a test, getting a new certification, or a client’s success. And I’m asking you, how are you celebrating your wins? It doesn’t matter if it’s a fancy dinner or just taking a moment to enjoy a glass of wine; what matters is that you acknowledge your hard work. Simone’s message is a great reminder: stop worrying about what’s next. We’re not promised tomorrow, so let’s focus on today. Let’s sit in our wins, enjoy the moment, and let that gratitude carry us forward. I’m still working on it, but it’s made a difference. So, what’s been good for you today? How are you going to celebrate? Please share with me, and let’s keep this conversation going. EPISODE 17: In short, these Game Plans are a way to save you time and money–who doesn't need that? No more need to Google for hours about the best exercises or spend thousands on devices that promise to fix you. In each Game Plan, you will receive everything you need in a series of easy-to-watch videos. Connect with Dr. Audra GRAB THE FREE THREE-PART AUDIO SERIES DESIGNED TO GIVE YOU MUSCLE TENSION RELIEF IN MINUTES! Think of this three-part audio series as a mini daily treatment for healing and preventing pain/injury. When you incorporate proper breathing mechanics and muscle cueing for just a few minutes a day, your brain will relax the neurological tension and spasm and allow the relief to flow. It's a method I use in my practice, and I'm thrilled to share it with you. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32569687

69. Four Secrets of Olympians - Mental Health, Performance, and Recovery Tips 08/07/2024

69. Four Secrets of Olympians - Mental Health, Performance, and Recovery Tips Join the Free Pep Talk. Get the inside scoop on celebrity and professional athlete health secrets and tips to live your best life : Are you watching the Olympics? Today, we're diving into four secrets of Olympians that I've discovered as a Team USA doctor. Treating professional athletes and celebrities has given me a front-row seat to see what makes these athletes successful. First up, Olympians always have a team around them. They’re not doing it alone. They have a team supporting, motivating, and caring for them. Do you think they want to wake up and train daily, especially with the Olympics only once every four years? No way! They need people to push them, call them out, and elevate them. This support system is crucial for their success. Next, the Olympians recover hard. People often think they go hard daily, but that's a misconception. Recovery is essential to catapult to the next level. It allows their brains and muscles to reprogram and make new tricks or speeds feel normal. Recovery prevents injuries and ensures everything is activating correctly. Recovery is a massive part of their routine, from cold plunges to Epsom salt baths and even just vegging out. The third secret is all about brain work and stress management. Focusing on mental health is critical. Stress, both good and bad, affects the body and mind. Managing this stress is key. Look at Simone Biles, who openly talks about her mental health struggles. Balancing excitement and relaxation, working on mental health, and managing stress are vital components of an Olympian’s training. Starting your day with five things you’re grateful for is a simple yet effective way to incorporate this into your life. Lastly, Olympians have bad days just like everyone else. They deal with sickness, personal losses, and everyday annoyances. The difference is how they handle these setbacks. Turning tough moments into growth opportunities is what sets successful people apart. When things aren’t going your way, it’s a chance to grow and learn. Remember, everyone has bad days, but it’s about extending grace to yourself and your team and pushing through the discomfort. I’m spilling the secrets and more insights from my experiences with Team USA. These lessons aren’t just for athletes; they can be applied to anyone’s life. So, take these secrets and see how you can incorporate them into your routine. Let me know your thoughts and share your experiences. Together, we can all strive for greatness, just like the Olympians. Connect with Dr. Audra on Instagram Dr. Audra’s Free Breathe out of Tension Game Plan /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32467847

68. Breathwork and Healing: Exploring Pain Relief and Health with Regina Lawrence 07/31/2024

68. Breathwork and Healing: Exploring Pain Relief and Health with Regina Lawrence I’m thrilled to host Regina Lawrence, an expert in breathwork and sound healing. Regina's journey from a high-powered attorney to a transformative wellness practitioner is as fascinating as it is inspiring. Regina, once a successful trial lawyer and law professor, experienced a pivotal moment in her career when she faced a severe panic attack in her office. This life-altering event led her to question her path and ultimately left her seeking a deeper, more fulfilling way of life. Moving from Philadelphia to Arizona, Regina found herself in the heart of a healing community, where a friend introduced her to breathwork. This encounter was transformative, offering Regina clarity and a renewed sense of purpose. Regina explains how breathwork and sound healing aren't just trends but powerful tools for deep personal and physical transformation. These practices can address stress, emotional blockages, and even physical pain. Regina highlights that breathwork can lead to profound shifts, from reducing anxiety to improving physical health. We also chatted about why many people resist simple practices like breathing exercises. She suggests that our resistance often stems from a deep-seated belief that effective solutions must be complex or require substantial effort. Simple practices like mindful breathing can offer remarkable benefits if incorporated regularly. Throughout the episode, Regina shares insights on what to expect during a breathwork session, including the potential for experiencing intense sensations and emotions as stored energy is released. She emphasizes the importance of finding a knowledgeable and trauma-informed practitioner to guide you through the process safely. Join us as Regina Lawrence reveals how breathwork and sound healing can offer a pathway to deeper self-discovery, healing, and overall well-being. Whether you're new to these practices or seeking to deepen your understanding, this episode is sure to inspire and inform. Connect with Dr. Audra on Instagram Dr. Audra’s Free Breathe out of Tension Game Plan Connect on Instagram with Regina Breathe with Regina Breath work Membership /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32361367

67. How European Habits Can Improve Health, Decrease Pain, and Reduce Stress 07/24/2024

66. 4 Simple Tips to Boost Your Immunity When You Are Feeling Sick, Stressed, or Injured 07/17/2024

66. 4 Simple Tips to Boost Your Immunity When You Are Feeling Sick, Stressed, or Injured Hey, butthole breathers! I’ve been on the road with the show recently, and let me tell you, relaxing in a comfy robe and bed is where the magic happens. You know, stress is a sneaky culprit behind many illnesses. It’s well-known that stress contributes to pain and injuries, but did you know it can also make you sick? When I felt a cold coming on, I did four things and woke up feeling almost normal. I am still a bit congested, but that's no big deal. First off, I need to stress the importance of rest. It’s the best thing you can do for your body. My dog was super sick recently and just slept in the sun every day. We can learn a lot from dogs about listening to our bodies and giving ourselves time to heal. Now, let’s dive into the four things I did to bounce back: Vitamin C: Mega dose it! I use lypo spheric vitamin C, which is a thousand milligrams per packet. It doesn’t taste great, but it’s effective. I take three to four packets a day when I feel something coming on. It’s also great as daily immune support. Vitamin D3 with K2: This is a game-changer. Most of us are deficient in vitamin D, which is crucial for many bodily functions. I take 40,000 to 50,000 IUs when I’m on the verge of getting sick. This combo is incredible, but always consult your doctor before taking high doses. Electrolytes: I love LMNT electrolytes, especially the raspberry flavor. They’re sugar-free and help keep me hydrated. I drink three to four packets a day when I’m feeling under the weather. Breathing: Stress reduces immunity, so managing stress is key. I practice nasal breathing, especially when I’m resting. I have some great podcast episodes on this, like episode 17 and a recent mini short one. They’re super helpful and make you feel better almost instantly. So, to recap: vitamin C, vitamin D3 with K2, electrolytes, and breathing. Share this with anyone who might benefit, and let’s help each other stay healthy. Life’s too short to be down and out. GRAB the FREE Breathe Out of Tensions SERIES HERE: CONNECT WITH DR. AUDRA ON OR Grab My Favorite Supplements HERE: *Disclaimer: I am a doctor but not your doctor. Please consult your primary care physician before making changes to your medications, supplements, and medical needs. /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32174712

65. Simple Relief: Breathing Techniques to Reduce Stress and Pain 07/10/2024

65. Simple Relief: Breathing Techniques to Reduce Stress and Pain Are you ready for a dose of real talk about stress and pain relief? Let’s dive into something we’ve all been guilty of at one point or another, looking for the easy fix. I mean, who doesn’t want a quick solution, right? I know I do, and I bet you’ve been there too. Enter fantasy marketing, which promises us the world on a silver platter. Oh boy, does it sound nice? But today, I want to share something I call "gold." It’s not just hype; it’s a practical, effective way to manage stress and pain. If you’ve been binging this podcast, you already know how closely these two are connected. I want to share a simple tip that will help you de-stress and manage your pain. Here’s the thing: many people come in with injuries and get decent treatment but don't see the results they should. The missing link? Stress management. Different kinds of stress affect us all differently. Some feel it in our neck and jaw, while others, like me, feel it in the stomach. So, what’s a simple, too-good-to-be-true solution that works? Close your mouth. Seriously. When you close your mouth and breathe through your nose, your body can breathe correctly, which helps with stress and pain management. It sounds simple, but it works wonders. This technique also helps with TMJ and neck pain and even enhances facial structure. So, every time you look at your phone or hit a stoplight, close your mouth and breathe through your nose. Try it out, and let me know how it goes. And if you’re curious about mouth taping, I’ve got some thoughts on that, too. Remember, close your mouth, breathe through your nose, and de-stress your way to a better you. Get your FAVORITE GAME PLAN HERE: 4th of July Savings.. ALL MONTH LONG. Ready to decrease your pain levels and destress? I've got your game plan. Grab YOUR GAME PLAN to better health and less pain HERE: Grab your FREE Breathe Out of Tension GAME PLAN or Join the Pep Talk HERE Connect with Dr. Audra on Instagram @‌draudralance /episode/index/show/deab4763-3584-40ff-8f05-ac0610ffe369/id/32077297

Mind Your Body

TOPICS