Build Beyond Podcast

Why do so many people struggle to recover from chronic pain? Discover 5 warning signs that could be holding back your recovery.

In this episode of the Build Beyond Podcast, Dr. Chris Netley breaks down five key factors that can influence your ability to overcome chronic pain, improve your health, and achieve lasting results.

You'll learn:

✅ The difference between excuses and legitimate obstacles.

✅ How your environment affects your recovery.

✅ Why shortcuts, biohacks, and quick fixes often fail.

✅ How hopelessness and setbacks can derail progress.

✅ Why being ready to change is essential for long-term success.

Think you're ready to overcome chronic pain? Take the 5-question self-assessment, calculate your score, and discover what's potentially holding you back.

💬 COMMENT BELOW: What's your score out of 25?

👍 LIKE, SUBSCRIBE, and SHARE for more practical advice on chronic pain management, rehabilitation, strength training, and long-term health.

Chapters

00:00 The five-category chronic pain readiness test

00:43 Excuses versus legitimate barriers

02:16 How your environment shapes your odds

05:20 Why shortcuts can't replace a lasting plan

08:36 Turning hopelessness and failure into learning

13:02 Treat pain management like a science experiment

16:24 Willing, able, and ready to change

19:29 What your total score means

23:17 Why honest self-scoring matters

25:36 When it may not be the right time for care

Connect with me:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

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Facebook: Chris Netley, DC | Build Beyond Health, PLLC | Build Beyond Podcast

Struggling with knee pain? Discover 3 things you should STOP doing and 3 things you should START doing to manage knee pain, build strength, and improve mobility.

In this episode of the Build Beyond Podcast, Dr. Chris Netley, a sports chiropractor and strength and conditioning specialist, shares practical strategies for managing knee pain and recovering from knee injuries.

Whether you're dealing with chronic knee pain, knee swelling, stiffness, or recovering from an ACL injury, this episode will help you understand what to avoid and where to focus your efforts.

💪 In this episode, you'll learn:

❌ Why prolonged rest and inactivity can make knee pain recovery more difficult.

❌ How losing strength and mobility can create additional challenges.

✅ Practical strategies for managing knee swelling.

✅ Why strengthening your hips and legs matters for knee health.

✅ How isometric exercises and blood flow restriction training can support rehabilitation.

✅ Why maintaining knee range of motion should be a top priority.

The goal isn't just to reduce knee pain. It's to build strength, restore mobility, and develop the confidence to keep moving!

🎙️ If you found this episode helpful, follow the Build Beyond Podcast, leave a review, and share it with someone struggling with knee pain.

Move better. Worry less.

Chapters:

00:00 Three things to avoid and three priorities for knee pain

02:39 Avoid excessive swelling, weakness, and prolonged rest

03:07 Elevating the knee and using water to manage swelling

05:35 Why staying active helps preserve strength

06:20 Protect knee extension and flexion

07:46 Build strength with controlled movement and isometrics

09:13 Train the glutes and hip muscles to support knee movement

11:41 Blood flow restriction cuffs: use with guidance

14:10 The top priority: regain and maintain range of motion

15:25 Putting the priorities together and safety reminders

#KneePain #KneeRehab #KneePainRelief

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Connect with me:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Chris Netley, DC | Build Beyond Health, PLLC | Build Beyond Podcast

Struggling with low back pain? Wondering what actually helps, what to avoid, and how to prevent recurring episodes?

In this episode of the Build Beyond Podcast, Dr. Chris Netley, a sports chiropractor and strength and conditioning specialist, shares 3 things to STOP doing and 3 things to START doing to better manage low back pain.

Whether you're dealing with chronic back pain, relying on chiropractic adjustments, or avoiding certain movements, these practical strategies can help you build strength, improve mobility, and move with confidence.

🎙️ IN THIS EPISODE:

❌ 3 THINGS TO STOP:
1️⃣ Consuming excessive processed sugar.
2️⃣ Relying on gimmicks, shortcuts, and quick fixes.
3️⃣ Spending too much time sitting, standing, or staying in one position.

✅ 3 THINGS TO START:
1️⃣ Walk regularly to stay active and build movement tolerance.
2️⃣ Strength train to improve strength, mobility, and resilience.
3️⃣ Gradually practice movements you avoid, including bending, lifting, and deadlifting.

💡 YOU'LL ALSO LEARN:

✅ Why your spine probably isn't "out of alignment."
✅ Why chiropractic adjustments aren't always necessary.
✅ How avoiding certain movements can contribute to ongoing problems.
✅ How exercise and gradual exposure can help you manage back pain long-term.

💪 THE BIG TAKEAWAY:

Managing low back pain isn't just about temporary relief. It's about building the strength, skills, and confidence to do the things you love without constantly worrying about your back.

💪 ABOUT BUILD BEYOND HEALTH

I'm Dr. Chris Netley, DC, DACBSP, CSCS. I help people overcome pain, build strength, and return to the activities they love through exercise-based rehabilitation and strength training.

🌐 Learn more: BuildBeyondHealth.com

👍 LIKE if you found this helpful.
💬 COMMENT: What's your biggest challenge with low back pain?
🔔 SUBSCRIBE for more practical advice on back pain, rehabilitation, strength training, and long-term health!

Chapters

00:00 The three back-pain habits to avoid

01:10 Why processed sugar can undermine movement

02:09 How gimmicks and shortcuts prolong recovery

04:18 Why prolonged static positions can aggravate pain

05:47 Practical ways to break up sitting

07:44 Walking as a foundation for back-pain management

08:43 Strength training builds capacity and confidence

12:07 Practice the movements that hurt or scare you

14:49 Chris’s top three: avoid and incorporate

15:18 What chiropractic adjustments can and cannot do

17:48 Using adjustments for short-term relief, not long-term goals

19:12 Closing thoughts and channel call to action

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Connect with me:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Chris Netley, DC | Build Beyond Health, PLLC | Build Beyond Podcast

You know what you need to do to improve your health. So why aren't you doing it?

Whether you're trying to lose weight, manage chronic pain, exercise consistently, or build healthier habits, knowing what to do and actually doing it are two very different things.

In this episode of the Build Beyond Podcast, Dr. Chris Netley shares a conversation with a patient who knows exactly what he needs to do to improve his health but continues to struggle with taking action.

It's a familiar story. You try different approaches, struggle to stay consistent, and eventually become overwhelmed, frustrated, and defeated. After enough unsuccessful attempts, you may start believing that nothing will work.

But lasting change doesn't have to start with a complete lifestyle overhaul.

In this episode, we explore:

✅ Why having too many options can leave you feeling overwhelmed and hopeless

✅ Why knowing your "why" doesn't always translate into action

✅ How repeated setbacks can undermine your confidence

✅ The difference between knowing what to do and actually following through

✅ Why small, manageable changes are often more effective than going all in

✅ How to build confidence, consistency, and momentum through small wins

✅ When investing in coaching and accountability can help you make progress

The biggest takeaway?

You don't need to change everything overnight. Start with one small action you're almost certain you can accomplish. Repeat it consistently, build confidence, and gradually take bigger steps.

Whether your goal is weight loss, pain management, improved fitness, or simply living a healthier life, the same principles apply.

💪 Stop waiting for the perfect plan. Start with what you can do today.

🎙️ Follow the Build Beyond Podcast for practical, evidence-informed conversations about strength, rehabilitation, pain management, and building a healthier, more capable life.

Chapters

00:00 People get overwhelmed and defeated by too many options

02:00 The impact of self-confidence and emotional reasons for change

04:55 Using nutrition apps and technology to track food

06:43 The value of logging food and making health changes

09:04 Reflecting on past success and current barriers

10:31 Hard conversations about priorities and commitment

12:16 The importance of owning your choices and responsibility

14:17 Building confidence with small, easy steps

16:14 Avoiding shortcuts and focusing on sustainable progress

17:34 Encouragement to subscribe and stay engaged for ongoing support

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Podcast

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Urinary leakage is common, especially after childbirth, but that doesn't mean you have to accept it as your new normal!

In this episode of the Build Beyond Podcast, I'm joined by Dr. Michelle Carlstedt, a Doctor of Physical Therapy specializing in pelvic floor rehabilitation, to discuss stress urinary incontinence and why Kegels aren't always the answer.

Many women experience urinary leakage when running, jumping, lifting weights, coughing, or sneezing. Unfortunately, they're often told it's just part of getting older or having children. But there's much more to pelvic floor health than simply strengthening weak muscles.

Michelle explains how breathing, pressure management, core strength, hip function, and even stress can contribute to urinary leakage—and why an individualized, whole-body approach can make a difference.

In this episode, we discuss:

• Why urinary leakage is common but doesn't have to be accepted as normal
• Why Kegels don't work for everyone
• How breathing, core strength, and movement affect pelvic floor function
• What to expect during a pelvic floor physical therapy evaluation
• Why internal examinations aren't always necessary
• How pelvic floor rehabilitation can help women return to exercise and everyday activities with confidence

Whether you're dealing with urinary leakage yourself or simply want to better understand pelvic floor health, this episode offers practical insights and a reminder that you have more options than you might realize.

🎧 Listen now and learn how to move beyond managing symptoms and get back to doing the things you love.

Chapters

00:00 Introduction to stress incontinence and its prevalence

01:54 Limitations of traditional Kegel exercises

04:49 Holistic and global approach to pelvic health

09:51 Pressure management and force absorption techniques

14:57 Role of breathing and core stability in treatment

19:59 Assessment strategies and internal vs external exams

24:56 Activities that trigger leakage and lifestyle considerations

30:10 Personalized treatment timelines and expectations

34:57 The importance of individualized care and holistic assessment

Where to find Dr. Michelle Carlstedt PT, DPT:

VersatileFitnessPT.com

Instagram: @versatilefitnesspt

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

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You know exercise is good for you. You know you should be doing more of it. So why aren't you?

In this episode of the Build Beyond Podcast, Chris explores the real reasons people struggle to make physical activity a consistent part of their lives.

Most people blame a lack of time, uncertainty about what to do, or fear of injury. But what if the biggest barrier isn't your schedule, your knowledge, or your physical abilities? What if it's the way you see yourself?

Chris discusses the difference between knowing exercise is beneficial and actually believing you're capable of making lasting changes. He explains why self-confidence, personal responsibility, and small, consistent actions are often more important than finding the perfect workout program.

In this episode, you'll learn:

• Why common excuses for not exercising often hide deeper barriers.
• How your beliefs about yourself influence your ability to change.
• Why small, manageable actions can lead to significant improvements in your health.
• How to start building confidence through consistent physical activity.
• Why asking for help and accountability can be the key to long-term success.

Plus, Chris shares a surprisingly simple challenge involving seven apples and ten push-ups that could be your first step toward a healthier lifestyle.

You don't need to change everything overnight. You just need to start somewhere.

Chapters

00:00 Introduction and episode overview

00:22 Chris's background in chiropractic and traditional practices

02:14 The importance of listening to patients' barriers

03:21 Common objections to starting physical activity

04:23 Time as a barrier and how to overcome it

06:33 Safety and knowing what to do

09:01 The real reason people don't exercise: self-efficacy

11:46 The power of small, manageable changes

18:06 The 'mouse fart' strategy: tiny course corrections

19:30 The benefits of consistent small habits

20:18 Encouragement to take responsibility and seek help

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Podcast

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Are we doing enough to prepare our kids for a healthy, active, and successful life?

In this episode of the Build Beyond Podcast, Chris sits down with Patrick Whalen, founder and owner of Iliad Athletics, to discuss why physical education should be about much more than sports, exercise, and gym class.

Patrick shares how Iliad Athletics is working to rebuild America's physical culture through physical education, outdoor experiences, and character development. Together, Chris and Patrick explore how physical challenges can teach kids resilience, perseverance, teamwork, and the confidence to overcome obstacles.

They also discuss the shortcomings of traditional physical education, the potential downsides of early sports specialization, the connection between physical activity and academic performance, and why developing healthy habits early in life can have lifelong benefits.

In this episode, you'll learn:

• Why physical education deserves a bigger role in our schools.
• How physical challenges help build character and resilience.
• Why playing sports doesn't always prepare kids for lifelong fitness.
• How exercise can support learning, mental health, and long-term health.
• How Iliad Athletics is helping teachers develop stronger, more capable students.

Whether you're a parent, teacher, coach, or simply someone who believes in the power of movement, this conversation will challenge you to rethink what physical education can—and should—accomplish.

Because the goal isn't just to raise better athletes. It's to raise healthier, stronger, more capable people.

Chapters

00:00 Introduction and episode overview

03:05 Historical influences: Aristotle and classical physical education

08:28 CrossFit Kids and foundational movement education

11:45 Physical activity's impact on academic performance

16:31 General athleticism versus specialization

20:28 The role of physical activity in disease prevention

24:48 Embodied practice and character growth

28:24 Discomfort and decision-making in physical challenges

33:18 Physical challenges and character virtues

38:04 The benefits of physical activity for mental health

41:01 The spiritual dimension of physical health

42:16 The importance of personal responsibility in health

43:16 Why focus on people over programs

44:13 The teacher's role in cultivating physical culture

45:10 The legacy of physical culture and education

47:36 Establishing physical culture leaders in communities

49:23 The value of individuals over curricula

50:18 Efficiency in teaching and embodied learning

52:13 Integrating physical activity and nutrition education

54:13 The future of physical culture in education and society

Where to find Patrick Whalen:

Instagram: @iliad_athletics

IliadAthletics.com

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

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What if chiropractic adjustments aren’t as important as you’ve been led to believe?

In this episode, Chris gets candid about chiropractic care, the profession he chose, and why his own beliefs about adjustments have changed dramatically over the years.

After growing up receiving chiropractic care and eventually becoming a chiropractor himself, Chris began questioning many of the claims surrounding routine adjustments. Are they necessary when you’re not in pain? Do they actually prevent future problems? And if you feel fine before an adjustment, how do you know it worked?

Chris shares a recent patient conversation that brought these questions to the surface and explains why he believes adjustments can be useful—but should be viewed as a tool rather than the foundation of care.

He also breaks down why his approach now focuses primarily on exercise, physical activity, strength, mobility, confidence, and helping people get back to the things they actually want to do.

In this episode, you’ll hear:

• Why Chris changed his mind about chiropractic adjustments
• When hands-on care may actually be useful
• Why routine adjustments may not be necessary for everyone
• The importance of measuring whether treatment is actually helping
• Why exercise and physical activity play such a major role in long-term health and pain management
• How to make more informed decisions about your own care

Whether you get adjusted every week, haven’t seen a chiropractor in years, or actively avoid chiropractic care, this episode will give you a different perspective on what chiropractic care can look like.

Chapters

00:00 Introduction and episode overview

01:52 The value of chiropractic adjustments

03:48 Personal journey into chiropractic care

05:48 Patient case studies and treatment options

09:52 Questioning the evidence for chiropractic techniques

14:59 Guidelines from the American Chiropractic Association

20:00 The importance of active lifestyle for health

25:54 Conclusion and final thoughts

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Podcast

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A suspected concussion isn’t something an athlete should just “shake off.”

In this episode of the Build Beyond Podcast, Chris breaks down what parents, coaches, and other non-medical bystanders need to know about recognizing a possible concussion and taking the right steps when an athlete gets hurt.

Using the Concussion Recognition Tool (CRT6) as a guide, Chris explains common signs and symptoms of concussion, red flags that warrant emergency medical attention, and why an athlete with a suspected concussion should be removed from play and medically evaluated—even if they start feeling better a few minutes later.

You’ll learn:

• What actually happens during a concussion
• Why a concussion doesn’t require a direct hit to the head
• Signs and symptoms parents and coaches should recognize
• Red flags that require immediate medical attention
• Why symptoms can develop after the initial injury
• Why athletes with a suspected concussion should not return to play the same day
• How the CRT6 can help parents and coaches make difficult sideline decisions

When an athlete’s long-term health is at stake, the game doesn’t matter. Knowing what to look for—and having the confidence to act—can make all the difference.

Chapters

00:00 Introduction to Concussion Risks in Youth Sports

01:50 What Is a Concussion and How Does It Affect the Brain

03:56 The Metabolic Crisis and Cellular Impact of Concussions

06:02 Signs and Symptoms to Watch For

07:55 When to Call Emergency Services

10:14 Protocols for Return to Play

12:07 The Role of Bystanders and Coaches in Concussion Safety

14:03 Using the CRT6 Concussion Recognition Tool

15:59 Long-Term Risks and the Importance of Precaution

17:55 Legal and Safety Considerations for Parents and Coaches

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @chrisnetleydc | @BuildBeyondHealth | @podcastbuildbeyond

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Podcast

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What does it take to help someone realize they’re capable of more?

In this episode, Chris sits down with Jeff Fisher—a high school teacher, CrossFit Level 3 coach, father, and the founder of CrossFit Camden Frontier, a nonprofit CrossFit affiliate at Camden-Frontier High School.

Jeff shares the experiences that led him into teaching, his own unlikely introduction to CrossFit, and how a small summer fitness program eventually grew into a fully equipped CrossFit affiliate for students. But this conversation goes far beyond workouts.

Chris and Jeff talk about the connection between teaching and coaching, why people need opportunities to experience success, the importance of community, and what happens when we become afraid of doing difficult things. They also explore one of Jeff’s biggest frustrations: seeing untapped potential in people who don’t yet recognize what they’re capable of.

From the classroom to the gym to parenting, this episode is ultimately about challenging people, supporting them through failure, and helping them discover what might be waiting on the other side of doing something hard.

If you’re a parent, teacher, coach, athlete—or simply someone who wonders if you have more potential than you’re currently using—this conversation is for you.

Chapters

00:00 Introduction and overview of teaching and coaching journey

01:49 Early influences: teachers who inspired goals and resilience

04:11 Travel and storytelling: opening eyes to the world

06:06 Balancing enthusiasm and professionalism in teaching

08:04 The legacy of teaching and the importance of making connections

10:01 Engaging students with history and making it relevant

11:55 The impact of storytelling and real-world experiences

14:02 Building a CrossFit gym from scratch with community support

16:00 The evolution of coaching and the importance of communication

17:57 Encouraging hard work and overcoming fear in fitness

20:08 The significance of community in sustaining motivation

22:10 Balancing teaching, coaching, and personal life

24:08 The importance of persistence and purpose in long-term impact

26:04 Reflections on legacy, potential, and continuous growth

28:00 Advice for aspiring teachers and coaches

29:59 Closing thoughts: the power of resilience and community

Where to find Jeff Fisher:

Instagram: @crossfitcamdenfrontier

Where to find Chris Netley:

BuildBeyondHealth.com

Instagram: @BuildBeyondHealth

YouTube: @chrisnetleyDC

X (formerly Twitter): @chrisnetleyDC 

Facebook: Build Beyond Health, PLLC

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