Mind Your Body

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: https://www.instagram.com/drmelissawenrich/

Grab her Fertility Freebie and Learn More about Womb Healing

https://melissa-wenrich.mykajabi.com/dr-melissa

Connect with Dr. Audra:

Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension 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! Grab your Game Plan: 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. Click here to choose yours. Connect with Dr. Audra Instagram: https://www.instagram.com/draudralance/ 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. Breathe Out of Tension: https://www.mytrainingroom.co/breathe-out-of-tension

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 -

1. Keep Moving – Your joints and tissues need blood flow; don't just lie in bed.

2. Find Your Directional Preference – Maybe you need press-ups (like a sloppy cobra pose) instead of bending forward.

3. Believe You Can Heal – If you constantly say, "I have a bad back," that belief will hold you back.

4. Assess Daily Habits – Are you sitting all day? Driving for hours? Let's switch it up!

5. Address Inflammation – Hydration, anti-inflammatory foods… everything you eat or drink matters.

6. Incorporate Strength Training & Walking – Foundational ingredients for a really good body.

7. Manage Stress & Mindset – Good stress is still stress; your body doesn't know the difference.

8. 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: https://www.mytrainingroom.co/services-1

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: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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:

https://www.instagram.com/carlyloveskale/

Alchemy Juice

https://www.instagram.com/alchemy.juice/

Check out her retreats and more

https://www.carlybrownwellness.com/

Connect with Dr. Audra:

Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

New year, new you, right? Or so they say. I've been asked a lot lately. What my advice is as a doctor this year. So let's go into 2025 doing the thing.

Happy New Year, Butthole Breathers.

Today I just want to share with you three simple things that I want you to keep in mind this new year.

Number one: Start small. If you're not feeling so motivated, January 1st isn't the time to totally do 180 on your life. That's okay. Be patient with yourself. If you are so motivated, that's great too—just remember, if you don't start right now, it doesn't mean you won't start.

Number two: How you do the little things is how you're going to do everything. It's these little things that add up to the big things and they are usually the boring things. That's what makes a world of difference.

Number three: Live in gratitude. Neurologically, it changes your brain and is going to change a lot of outcomes in your life. Even when something is hard or you're in pain, ask: 'What is this trying to teach me?'

Finally, for every five star written review, I'm going to donate 10. Let's help each other and see how much money we can raise.

Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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:

https://open.spotify.com/show/1YQ58ES5C9iOUhJGKFww8w?si=hkKN-QBHRxG9AOeFmiXX2w&nd=1&dlsi=6a340ec11f52449c

Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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

https://winspineandsport.com/

Sign up for DNS A with Dr. Brett Winchester, DC

https://blackjackeducation.com/upcoming-seminars/dns-a-with-dr-brett-winchester-dc

Grab your DESTRESS IN 20 GAME PLAN and start living your best life HERE: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start

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: https://www.mytrainingroom.co/services-1

Connect with Dr. Audra on Instagram HERE: / draudralance

Connect with Dr. Audra on TikTok: / doctoraudra

Get your FREE WEEKLY PEP TALK: Get the inside scoop on celebrity's and athletes' health secrets and tips for living your best life:

https://www.mytrainingroom.co/app-landing-page

Grab my free Breathe out of Tension Game Plan HERE:https://www.mytrainingroom.co/breathe-out-of-tension

Grab my Favorite Supplements and my SPECIAL DISCOUNT HERE

https://us.fullscript.com/welcome/spinesport/store-start