About 12 years ago, today's guest, Chad, pulled his back out like never before. He was bedridden for four days. He couldn't walk properly for weeks. And when he went to his doctor, his doctor told him:

He had the back of an 80-year-old man at only 42!

In fact, his L4 & L5 vertebrae were deteriorating so much that they were starting to fuse together.

His doctor immediately recommended back surgery. But Chad knew that one back surgery can quickly turn into several back surgeries. Rarely do you get just one back surgery.

Determined to avoid surgery, Chad started to focus on specific exercises that could improve his back like in-person yoga classes, physical therapy, and watching random YouTube videos.

But no matter what he tried, he just couldn't stay consistent. He did enough to avoid surgery, but he was still terrified that one wrong move could confine him back to his bed.

Whether you're also looking to avoid back surgery or you struggle with consistency, Chad might be able to help…

Here's what he covers in today's show:

• The 2 best exercises to prevent back surgery
• How to stop feeling guilty when you miss a workout
• The neglected way to improve your mental health

And more!

Other highlights from this show include:

• How to avoid back surgery after your doctor tells you that you have an 80-year-old back in your 40s (2:00)
• The simplest (and often overlooked) way to prevent overwhelm, stress, and frustration when working out (4:01)
• The "10-Minute Unwind" trick that makes it easier to get out of bed in the morning (even if you have excruciating back pain) (7:53)
• The counterintuitive reason having a schedule stops you from feeling guilty after missing a workout (12:18)
• Here's what your poor mental health is trying to tell you… (15:25)
• 2 mental exercises to try after falling off the wagon that helps you get back on faster (24:02)
• How to better take care of yourself and your wellness—especically if you typically fit into the caregiver & fixer archetype (36:59)

Listen now!

Quotes from this episode's guest:

• (1:58) I had the back, as a doctor said, of an 80-year-old at the age of 42.
• (2:29) We all know people who have had back surgery—and you don't just do one back surgery, you do multiple back surgeries.
• (6:04) I didn't have a plan. It was quite frustrating actually because I would do it. Then I would fall off the wagon, punish myself for falling off the wagon then try to get back on the wagon, feel good for a while. And then fall off again.
• (7:58) Every night before I go to bed I do the 10-minute unwind because I know it's much easier to get out of bed in the morning because it just gives my back that relief.
• (12:16) I never made a schedule, and so I always felt guilty when I didn't work out.
• (15:30) There's a very direct correlation to your physical activity and your mental health.

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