NoBS Wellness

Fascia and myofascial release have started to make a name for themselves in the health and wellness world, but what is it and why does it matter? We brought on Dr. Ariele Foster, Physical Therapist, Yoga Teacher, & Founder of YogaAnatomyAcademy.com, to help us understand fascia (or the stuff between the stuff as she likes to call it.) She breaks down what fascia is and its role in the body while also sharing some simple techniques for practicing myofascial release on yourself. And, true to our belief in no B.S. allowed, Dr. Foster explains why practicing myofascial release fits in as self-care AFTER you are taking care of your body's fundamental physical needs by drinking enough water, getting enough sleep & movement, and eating more veggies.

In the "You Want Me To Do What??" section, Shanna shares about her experience using myofascial techniques on herself as well as getting treated by a credentialed practitioner. Also, Nicole chimes in with her thoughts on the fascia-focused yoga class that she tried out.

Episode Recap: Interview with Dr. Ariele Foster - 2:42, "You Want Me To Do What??" section - 42:15

Highlights:

• The medical definition of fascia: a layer of fibrous tissue. Fascia is a structure of connective tissue that surrounds muscles, groups of muscles, blood vessels, and nerves, binding some structures together, while permitting others to slide smoothly over each other. 
• Dr. Foster simplifies this into real human-speak in that fascia is "the stuff between the stuff."
• Fascia is very slow healing. This means that lingering pain that you may feel after an injury or surgery, even years afterwards, may be from the fascia continuing to heal.
• Myofascial Release (MFR) deals with the nervous system and is used as a way to signal to the nervous system to relax.
• You should not feel pain when doing or getting MFR done! You may feel discomfort, but you should not feel pain.
• Multiple techniques and gadgets exist for using when practicing MFR. The main thing to be aware of when doing MFR is that any technique or gadget used should not cause more pain during or after practicing it. And you should definitely not experience bruising.
• #1 thing our fascia needs to stay healthy & happy is movement - Motion is Lotion
• Water/hydration is important for healthy fascia
• Myofascial Release (MFR) techniques:
• • Draping - pause & rest your body part over an object to let your body weight aid in the release. This is good to do with your feet (eg. standing on or putting pressure through your foot on a tennis ball) or in places you are not cutting off blood supply
  • Oscillate - create pressure on one area and do a gentle rocking back & forth
  • Plowing - apply pressure and slowly move the pressure up/down
  • *Important not to go too fast with any MFR technique
• Dr. Foster's top tips for keeping fascia happy:
• • Move your body
  • Eat lots of veggies & plant-based foods
  • Keep sugar consumption low
  • Stay hydrated
  • Eat enough fiber
  • Get your macronutrients, including protein
  • Play around with adding chia seeds & gelatinous foods into your diet

Resources:

Where to find Dr. Ariele Foster:

Instagram: @dr.ariele.foster

Facebook: facebook.com/SacredSourceYoga

Website: http://sacredsourceyoga.com/

YouTube: youtube.com/c/SacredSourceYoga

Where to find Yoga Anatomy Academy:

Instagram: @yogaanatomyacademy

Facebook: facebook.com/yogaanatomyacademy

Website: yogaanatomyacademy.com

Way of the Happy Fascia Course: https://yogaanatomyacademy.com/product/way-of-the-happy-fascia-online-course/

"The more high-tech we become, the more nature we need." - Richard Louv

In this episode, we explore mindfulness through the lens of nature and forest therapy. Our guest, Jeanne Iovinelli, is a certified Forest Therapy Guide, and she helps us understand more about the power of slowing down in order to truly connect with nature. She shares with us the background of Forest Therapy also known as Forest Bathing (or Shinrin-Yoku), the research-backed benefits of the practice, and what you can expect on a guided walk.

In the "You Want Me To Do What??" section, Nicole shares that when she first heard of Forest Bathing, she thought that it was a literal bath out in the woods. Now that she has learned more about it, she wants to go on a guided walk (and maybe even take a bath in the woods...but that's a whole different thing.) Shanna also shares her experience going on a guided walk with Jeanne and how it has deepened her mindfulness practice. Both Nicole and Shanna agree with Jeanne that being immersed in nature helps you to be fully present and allows you to relax.

Episode Recap: Interview with Jeanne Iovinelli - 3:00, "You Want Me To Do What??" section - 35:12

Highlights:

• Jeanne defines forest therapy as using your senses to connect to nature very slowly and mindfully
• Guided forest therapy walks are led by trained guides who offer a series of invitations that help participants connect to nature
• Forest therapy originated in Japan where it is known as Shinrin-Yoku or Forest Bathing
• • It developed in the 1980's when the Japanese government was researching how to reduce stress
  • Research found that walks in the forest lowered blood pressure and heart rate
• Amos Clifford brought the practice to the U.S. and founded the Association of Nature & Forest Therapy
• What you can expect to experience on a guided forest therapy walk:
• • A guide that will give you invitations to help you connect to your senses & help you slow down
  • Each invitation will be followed by 10-15 minutes of you following the prompt after which you will gather back up as a group to discuss what you noticed
  • Moving at a slow pace -- likely covering no more than 1 mile during a 3 hour guided walk
  • Ending with a tea ceremony, often with plants foraged by the guide during the walk
• A forest therapy guide goes through a 6 month training that includes trail safety, nature & forest therapy research, sequencing forest therapy walks, mindfulness techniques, nature connection mentoring, etc.
• Research shows that time in nature can help with the following:
• • Stress & cortisol levels
  • Glucose levels
  • Sleep
  • Immune system
  • For an extensive list of research articles, check out: https://www.natureandforesttherapy.org/library
• Like yoga, forest therapy is a practice that you don't perfect, but keep coming back to
• Forest therapy can be done anywhere in nature - it doesn't need to be a forest
• Jeanne's Top Tips to Maximize Your Time In Nature:
• • Leave your phone at home or in the car
  • Put the time on your calendar as an appointment that you will keep to spend time in nature each week
  • Slow down & connect to all 5 of your sense
  • Go by yourself

Resources:

Where to find Jeanne Iovinelli and more information on forest therapy:

Email: [email protected]

Facebook Page: Renew Thru Nature

Association of Nature & Forest Therapy: https://www.natureandforesttherapy.org/ 

Book Jeanne mentions:

The Biophilia Effect: A Scientific and Spiritual Exploration of the Healing Bond Between Humans and Nature by Clemens G. Arvay

Based on the number of memes on the (sad/confusing/annoying) realities of adulting, we all can use some help on how to uplevel our life skills. This is where Erin Zammett Ruddy's book, The Little Book of Life Skills, comes in handy. In this episode, we talk with Erin about her book, the inspiration behind it, and what key takeaways she's consistently implemented in her life that have helped her "adult" better. As a self-proclaimed "work-in-progress" (aren't we all?), Erin wrote this book for herself and for everyone that wants to be better at the simple tasks so we can feel a little better about ourselves. As she highlights in the conversation, this book is all about how you can do things better in your day so your day feels full of little wins.

Episode Recap: Interview with Erin Zammett Ruddy - 2:52, "You Want Me To Do What??" section - 50:43

Highlights:

• Erin developed this book from the realization that she'd accumulated a network of experts that could help her "adult" better
• One of the main changes that Erin has made & stuck to since researching & writing the book is in how she wakes up. The key things for waking up better are:
• • Don't hit the snooze button
  • Count 1-2-3 (if you can't get yourself out of bed)
  • Swing your legs over the edge of the bed and onto the floor
  • Take 5 deep breaths
  • Drink a full glass of water
  • Get outside within 15 minutes of waking up to stop the melatonin drip
• The book has several tips on related to working including these top tips on working from home:
• • Don't start working first thing when you get up, but rather do a normal morning routine
  • Don't multitask with your work & life stuff - don't do laundry or unload the dishwasher or other housework during the work day
• Erin has been working from home for the past 10 years and recommends the following for your mental health when working from home:
• • When possible, take a walk during a work call rather than sitting at your desk
  • Schedule time to have personal calls with friends & colleagues during the week so you have that personal (read: not work-related) connection
  • Meet colleagues or friends for coffee, a walk, or lunch
• Finish your day strong by unplugging your phone at night. Then spend time reviewing your day for what went well, what didn't go well, and when you felt drained during the day. The key is to be kind to yourself & reflect on the day without judgement so you can set yourself up for a strong tomorrow.
• Shanna's favorite interpersonal tip from the book was on how to offer condolences, especially the important message that there is no statute of limitations on offering condolences.
• "Don't put it down, put it away" - This is a mantra that Erin shares has been a big hit with her friends and many of her social media followers. The mantra comes from the '1 minute rule' in the book for having less clutter - if it takes 1 minute or less to do something, just do it.
• Erin's Top 3 Favorite Tips from the Book:
• • The Calming Breath (16 second breath) - inhale for a count of 4, hold your breath of a count of 4, exhale for a count of 4, hold the breath for a count of 4
  • Setting a timer for 10-15 minutes when doing a task so that you: a) realize how much you really can get done in that time and b) stay efficient with what you are doing
  • Be considerate of your future self by thinking of yourself in the weeks, months, years to come not just what is in front of you - this can be applied to finances, clutter, and making plans

Resources:

Where to find Erin Zammett Ruddy:

Instagram: @erinzruddy

Website: http://www.erinzammettruddy.com/

Book:The Little Book of Life Skills 

Have you ever looked up the meaning of your dreams in a dream dictionary? Or wondered if your dreams are "telling you something"? This episode is all about the practical approach to interpreting your dreams without the generic symbology you'll find if you "Google" your dreams.

Eric Tyrone, a dream-time and mindfulness coach, and the creator of the "Get Woke In Your Dream-Time" Masterclass, shares all about dream interpretation and how your dreams can be a transformational tool. This captivating conversation touches on where dreams come from, how you can remember your dreams, and what simple steps you can take to start interpreting your dreams. Finally, Eric helps us understand how dreams can be used as a transformational tool, one that is available to us every night.

Episode Recap: Interview with Eric Tyrone - 3:05, "You Want Me To Do What??" section - 47:06

Highlights:

• Eric recommends taking an intuitive approach to your dreams & the symbols in your dreams. To start to understand what the people, places, things, & situations in your dreams mean, consider that everything in your dreams is a reflection of yourself
• When writing about your dreams in a dream journal, Eric notes the two main things to write down:
• • What does that thing/person/situation from your dream symbolize to you? What does it represent for you? What does it mean to you?
  • What thoughts & feelings did you have when dreaming?
• Oftentimes, once you know what the person/situation/thing meant to you and you reflect on your thoughts & feelings about the dream, you will get a clearer understanding of what the message of the dream was for you.
• Lucid dreams are dreams in which you become aware that you are dreaming. You can use lucid dreams to overcome fears.
• Whatever our predominant thought patterns & beliefs are, they are going to show up in our dreams.
• If you struggle with interpreting your dreams, a good place to start is by reflecting on what thoughts come to mind on what happened in the dream or what/who was in your dream.
• Tips on how to remember your dreams:
• • Start paying attention to your dreams
  • Have a dedicated dream journal by your bed (it serves as a physical trigger)
  • Set an intention to remember your dreams
  • Know that alcohol & drugs suppress REM sleep, which usually keeps you from remembering your dreams
  • Pause any substances you are taking for 3-5 days to see if that helps you to start remembering your dreams
  • Use oneirogens (herbs that are believed to help with dreams) by drinking them as a tea, smelling them or keeping a satchel of the herbs under your pillow. Examples of these are chamomile, mugwort, and wayusa
• The more you pay attention to your dreams, the more direct your dreams are to you in giving you messages
• Eric's Top 3 Tips for Exploring Your Dreams:
• • Start a dream journal with dedicated time every morning to journal
  • Focus on your desired outcome of remembering your dreams rather than the undesired outcome of not recalling them when you wake up
  • Set intentions to remember your dreams & speak those intentions out loud

Resources:

Where to find Eric Tyrone:

Instagram: @_soul_dreamers

Website: http://soul-dreamers.com

If you feel your dreams are speaking to you, and you feel called to learn to tap into the full power of your dreams to utilize your dreams as a transformational tool, NoBS Wellness  listeners can save $200 off of Eric's 4-Week "Get Woke In Your Dream-Time" Live Group Masterclass. Check the next start date at www.soul-dreamers.com 

Use coupon code: DREAMS222

This episode is for all pet parents (current and future) out there. Dr. Lauren Beaird, DVM, shares about holistic veterinary medicine - what you can expect, why you shouldn't be intimidated by it, and why you may want to consider a holistic vet. She shares about her personal journey from being a practicing veterinarian that was skeptical about alternative/holistic veterinary care to embracing the philosophy of treating the whole animal, including the use of complementary modalities such as acupuncture, physical therapy, and homeopathy. 

Dr. Beaird gives some great insight into the importance of diet/nutrition on your pet's health. We also dive into what you can do to take care of your pet's mental health. Also she lays out some simple things you can do to uplevel your pet's health.

In the "You Want Me To Do What??" section, Shanna shares about how she obsessively learned about dog food before getting her first dog as an adult and what she currently feeds her dog. 

Episode Recap: Interview with Dr. Lauren Beaird - 2:59, "You Want Me To Do What??" section - 1:00:22

Highlights:

• Dr. Lauren Beaird turned to holistic medicine when her dog was diagnosed with cancer at 6 years old. Prior to that, she discounted holistic petcare because she didn't understand it.
• Dr. Beaird views her role as a veterinarian to be more of a teacher than a healer. She finds that educating pet parents on caring for their pets can ultimately have a bigger impact than just treating the pet.
• Some of the ways that holistic/alternative/complementary veterinary care differs from "traditional" vet care:
• • more focus on diet & nutrition
  • care individualized to the pet, including recommendations on vaccines & medications
  • openness to other options/treatments, including acupuncture, physical therapy, chiropractic care, homeopathy, etc.
• Dr. Beaird explains that, prior to going into holistic (or alternative) veterinary medicine, she used to focus her time on treating the symptoms of a sick animal rather than addressing the underlying cause.
• Animals are great patients to try acupuncture on because there is no placebo effect...it either works on them or it doesn't. (Fun fact: cows and horses respond well to acupuncture.)
• There is currently no extra certification or specialty for holistic petcare, but vets can do internships with experienced holistic vets, learn through their own research, and take continuing education courses on different alternative modalities.
• What you can expect when you go to a holistic veterinarian:
• • discussion on what goals you (as the owner) have for your pet's health
  • review of the entire medical history of the animal (so make sure you get your pet's medical records from any other vet that has treated your animal)
  • longer appointment time
  • potentially higher cost for appointments since you pay for the time you meet with the vet
  • focus on nutrition & getting education on nutrition
  • discussion on what other treats, supplements, medications, etc. that you are giving your pet
• When it comes to your pet's diet, here are some things to consider:
• • Kibble food is generally 30-60% carbohydrates, which isn't what dogs & cats need
  • Oven baked kibbles are better than extrusion processed kibble
  • Food that already has the moisture in it or intended to have it added back in are best (eg. dehydrated food or raw food)
  • Food with the macronutrient make-up that is appropriate for the species.
  • If doing raw foods, Dr. Beaird recommends working with a company that makes it
• Dr. Lauren Beaird's Top 3 Tips for Pet Parents:
• • Diet is important. If you are new to pet nutrition, work with someone who can help you find the right diet for your pet.
  • Spend time every day focusing on your pet's mental health. You want to make sure your pet has the right amount of stimulation through exercise, different experiences, play, and socialization.
  • Be mindful of anything else going into your pet's body, including treats, medications, vaccines, and any chemicals.

Resources:

To find a holistic vet in your area: ahvma.org

To find an acupuncturist in your area: 

https://tcvm.net/

https://www.ivas.org/vets/ 

You can find Dr. Beaird at: https://www.merrillvillevets.com/ 

Food that Shanna mentions:

Dehydrated food: https://www.thehonestkitchen.com/

Kibbles: 

https://www.tasteofthewildpetfood.com/

https://acana.com/en_US

Bully sticks: https://www.akc.org/expert-advice/nutrition/why-bully-sticks-are-a-great-treat-for-dogs/

What would you do if something that you loved was having a severe negative impact on your health? Would you start your own company and find a better way of doing that very thing that was hurting you? That's what Arieal (Ari) Smith-Liburd did when she discovered that the nail polish she was using was causing a severe allergic reaction that included itchy rashes and bubbles in her nails.

In this episode, we learn from Suite Eleven's founder, Ari, about the chemicals & other unsavory ingredients lurking in "regular" nail polish, why non-toxic nail polish is a better choice, and what you give up by going non-toxic (hint: nothing but the toxic ingredients). We also talk about what motivated Ari to start Suite Eleven, what influences her color choices, and how she balances her drive for perfection with taking care of herself.

This inspiring conversation is about so much more than just nail polish.  

Episode Recap: Interview with Arieal Smith-Liburd - 2:37, "You Want Me To Do What??" section - 34:32

Highlights:

• After turning 18, Ari woke up with a full-body rash, which led her down a path to figure out that she had allergies to a variety of foods and chemicals. She had to do a lot of trial & error, paying attention to what she ate & what products she used to figure out exactly what she was allergic to.
• Certain chemicals in "regular" nail polish are used to extend the wear & durability of the nail polish, but the chemicals can be harmful.
• Ari decided to start Suite Eleven because she wanted to create something that she loved while showing her siblings and community that they could have/do something that they were taught that they couldn't have. She also wanted to show that you don't have to give up what you love for your health.
• Vegan nail polish signifies that no animals or animal parts are used in creating or testing the nail polish.
• 10-Free means the nail polish is free of the top 10 hazardous chemicals commonly found in nail polish (Toluene, Dibutyl Phthalate (DBP), Formaldehyde, Formaldehyde Resin, Camphor, Ethyl Tosylamide,  Xylene, parabens, animal by-products, and fragrance). These chemicals are known to cause things such as skin irritation, cancer, mental impairment, and fertility issues.
• Suite Eleven is inspired by Ari's mom, and their shared love for getting their nails done.
• Non-toxic nail polish can be as vibrant and last as long as other "regular" nail polishes.
• Ari's top nail care tips:
• • Always use a base & top coat
  • Don't bite your nails
  • Use cuticle oil
  • Hydrate your hands regularly
• Body butter brands that Ari recommends for hydrating your hands:
• • Terra-tory
  • Olive & June
  • Lush Cosmetics
• Ari's tips for making changes to a healthier lifestyle:
• • Start small
  • Do one thing at a time
  • Treat yourself sometimes

Resources:

Where to find Suite Eleven:

Instagram: @suiteleven

Website: www.suiteleven.com

When someone gets pregnant, so much focus is on having a healthy pregnancy and preparing for baby. But what about mom during the "fourth trimester"? In this episode, we get real about the challenges, struggles, pains (and joys) for moms in the days, weeks and months following birth.

Aubrey Howard and Mia Clarke, two of the three co-founders of Nyssa, join us for this unfiltered conversation about the realities of the Fourth Trimester, what lessons they learned from their own postpartum experiences, and ways in which expecting parents can prepare for this time. 

In the "You Want Me To Do What??" section, Nicole shares her personal postpartum experiences: what she wished she had known and what preparation she did that helped her.

Episode Recap: Interview with Mia Clarke and Aubrey Howard - 2:16, "You Want Me To Do What??" section - 45:33

Highlights:

• Nyssa started as a way for the three co-founders (Eden Laurin, Mia Clarke, & Audrey Howard) to provide products & resources for birthing parents during the Fourth Trimester (the first few months postpartum). The brand has since evolved to be a leader in starting an open dialogue surrounding all of the "unmentionables" - from period pain to postpartum challenges to menopause and everything in between.
• Aubrey explains the three areas of postpartum recovery:
• • Physical - focus should be on feeling healthy & healing (not on "getting your body back")
  • Emotional - this includes postpartum depression, perinatal anxiety disorders, and other emotions felt during this major life change
  • Relational - this deals with the changes to the relationships with a person's partner, family and friends following the birth of the baby
• Mia & Aubrey share their tips for planning for the postpartum period:
• • Have conversations with your partner, family and friends on how they can best support you during this time including sharing the load of baby care, making meals, and offering to watch baby so you can shower/nap/take time for yourself
  • If you are predisposed to anxiety, depression, or OCD, it is more likely that those things will be heightened during the postpartum period. Plan for ways to prepare for this whether it is having a therapist ready to talk to, preparing with your partner, etc.
  • Have a Pelvic Health Physical Therapist researched and the way to schedule an appointment "written down" so you know who to contact if you need one
• Nyssa offers the following products:
• • Nyssa FourthWear® Postpartum Underwear is super stretchy and accommodates a heat or ice pack in the vaginal/perineal area or at the site of a caesarean incision
  • Nyssa FourthCare™ Ice/Heat Pack fits their FourthWear® Postpartum Underwear.
  • Nyssa VieWear™ Underwear features proprietary pocket openings in the front and back to enable easy insertion of an ice/heat pack directly into the garment to give you additional comfort for things like period pain, endometriosis flare-ups, fertility treatments, and more.
  • Nicole's top three tips to prepare for the postpartum period:
  • • Have a lactation consultant researched with their phone number/email easily accessible (if you want to breastfeed)
    • Have a chiropractor lined up with their phone number/email easily accessible in case you need one
    • Do meal prep & ask people to bring meals over for you

Resources:

Where to find Nyssa:

Instagram: @nyssacare

Website: https://nyssacare.com/

Podcast: The Unmentionables Podcast

Book mentioned by Mia during interview:

Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool by Emily Oster

Setting boundaries is so important for your well-being, but it can be hard, especially if you are a people pleaser. Thanks to our guest in this episode, Rachel Ann Dine, MA, LPC, LMHC, we get some clear steps on how to start working on healthy boundaries and being assertive in communicating them. While she doesn't hide the fact that it's hard setting boundaries and not something that you'll be good at overnight, she stresses that this work is crucial for your health - mentally, physically and emotionally.

In the "You Want Me To Do What??" section, Nicole and Shanna talk about their journeys in setting boundaries and how they are very much works in progress when it comes to boundaries. So if you haven't been great at setting boundaries in the past (or are still wondering what the hell boundaries are), this episode will show you that it's a journey, and you can start now.

Episode Recap: Interview with Rachel Ann Dine, MA, LPC, LMHC - 1:59, "You Want Me To Do What??" section - 41:50

Highlights:

• Rachel Ann is a counselor in private practice with over 15 years in the mental health field along with being a podcaster and author
• Setting healthy boundaries means that you create a  safe place where you feel content & secure mentally, physically and emotionally
• When setting boundaries ask yourself:
• • What am I going to tolerate?
  • What are my non-negotiables?
• Another important aspect of healthy boundaries is being able to assert those boundaries to the people in your life, including yourself
• Rachel Ann recommends this process for establishing healthy boundaries:
• • Take 15 minutes to evaluate where you are spending your time & energy
  • Review & ask yourself: 1. Are these things working for me? 2. Are they taking & not giving back?
  • Develop a script to communicate your boundaries so you are prepared when it comes time to assert yourself
• If you are trying to set a boundary and someone pushes back, remember your intention (why are you setting your boundary?), go back to your script of your boundary, AND get comfortable with silence (no need to overexplain or justify yourself)
• Being comfortable with setting boundaries isn't going to happen overnight
• • Keep at it
  • Lean into your "why" for setting the boundary
• Assertive Communication is:
• • Owning your statements by using "I" statements
  • How you are physically holding yourself, your posture and your voice
• If you struggle with assertive communication, ask yourself - "since when did voicing how I feel become a negative thing?"
• Rachel Ann recommends that you carve out time every day to check-in with how you are feeling (away from technology), including asking:
• • Am I getting enough sleep?
  • How am I fueling my body?
  • Am I physically active?
• Rachel Ann's Top Three Pieces of Advice:
• • Make sure you carve out a 15 minute meditative session every 3-6 months to reflect on where your life is going and if you are happy
  • Watch how much you are letting fear hold you back
  • Attend to the "Three Pillars of Wellness" - sleep, food/nutrition and physical activity

Resources:

Where to find Rachel Ann Dine:

• IG - @rachelanndinecounseling
• Website - https://humanitascounseling-consulting.com/about-rachel-ann-dine-lpc/
• Podcast - The Three L's Podcast https://anchor.fm/rachel-ann-dine
• In Real Life - Humanitas Counseling and Consulting, 816 Greenbrier Circle, Suite 209, Chesapeake, VA 23320
• Book - Live. Learn. Love.: Real-talk tips for the woman who is ready to be her best self https://www.amazon.com/Live-Learn-Love-Real-talk-woman-ebook/dp/B07NJBLLSB

Book Rachel Ann mentions on Dialectical Behavioral Therapy - DBT Skills Training by Marsha Linehan https://www.amazon.com/Skills-Training-Handouts-Worksheets-Second/dp/1572307811/ref=sr_1_4?dchild=1&keywords=DBT+skills+training&qid=1600651016&sr=8-4

Sex shouldn't hurt, and incontinence isn't normal. In this fascinating conversation with Physical Therapist, Kari Melby (PT, MPT), we get really real and learn a lot about pelvic health & how physical therapy can help. In the "You Want Me To Do What??" section, Nicole & Shanna talk with their good friend Kim about her personal experiences with Women's Health PT. Kim is the epitome of No B.S. and shares openly about how PT has helped her. What's even better, she gives advice on going to see a pelvic health Physical Therapist and what you can expect.

Episode Recap: Interview with Kari Melby - 2:29, "You Want Me To Do What??" section - 59:50

Highlights:

• Kari has had a passion for pelvic health physical therapy (PT) since she first learned about it in physical therapy school. She now teaches courses on pelvic floor physical therapy to Physical Therapists that want to specialize in this type of PT
• Women's Health PT (more commonly called Pelvic Health PT) involves the assessment & treatment of the muscles, organs and nervous system in the pelvic region
• Pelvic Health PT is different from a typical gynecological visit in some key areas:
• • The initial examine focuses on assessing the muscles not the organ system
  • Treatment tables typically don't have stirrups
  • Prior to doing the examine, the patient is given lots of education from the Physical Therapist on what to expect during the examine
  • Assessment & treatment is more gradual with the pace of progression being set by the patient's comfort level
• Common diagnoses seen by Pelvic Health Physical Therapists:
• • Urinary incontinence
  • Urinary urgency & leaking urine
  • Pain during intercourse
  • Pain during a pelvic exam
  • Pain using a tampon
• Other diagnoses/symptoms that a Pelvic Health Physical Therapist can help with:
• • Pressure & heaviness in the pelvic floor region
  • Chronic constipation
  • Fullness in the rectal or vaginal region
  • Painful bladder syndrome
  • Fecal incontinence/accidental bowel leakage
  • Pain from endometriosis
  • Pain from Irritable Bowel Syndrome
• While each treatment plan is specifically designed for the individual, the Physical Therapist will address both internal and external aspects of the body
• Pelvic Floor Physical Therapy is covered by insurance if physical therapy is part of your insurance plan
• If you think pelvic health PT can help you, here are some recommendations to get going:
• • Find a pelvic floor Physical Therapist near you and call them to ask if you need a referral from a doctor
  • If you need a referral, go to your doctor and ask for the referral. Advocate for yourself
  • If you don't need a referral, go to the Physical Therapist and be open about what you're experiencing
• Kari's recommendations for taking care of your pelvic floor health:
• • Make sure you are breathing correctly - aka diaphragmatic breathing
  • Make sure you are maintaining proper posture
  • Don't clench your glutes and abs. Muscles should have tension & mobility, not tightness.
  • Do a pelvic brace or core brace before doing something like jumping, heavy lifting, coughing, etc.
  • Do not hover over the toilet when going to the bathroom
  • Do not do 'just in case' peeing
• Kim (our special YWMTDW guest) gives her advice for going to a pelvic health Physical Therapist based on her experience:
• • Be Real
  • Don't sugarcoat what's going on with you
  • If you go to a Physical Therapist and don't like them, find a new one

Resources:

Where to find Kari Melby, PT, MPT: https://aptapelvichealth.org/about/faculty/

Where to find a Women's Health/Pelvic Health Physical Therapist: https://ptl.womenshealthapta.org/

Ever wondered how to cure chronic pain? Find out the way that you might not expect from our guest this week, Nicole Sachs, LCSW. Evolving the approach that Dr. John Sarno created several decades ago, JournalSpeak is a no B.S. approach to journaling that has helped teach thousands of people around the world how to heal themselves. As Shanna says in the "You Want Me To Do What??" section, this isn't just for those with chronic pain, but for anyone who suffers from "the Human Condition".

Episode Recap: Interview with Nicole Sachs - 1:58s, "You Want Me To Do What??" section - 58:58s

Highlights:

• Nicole Sachs was diagnosed with a severe spinal condition at the age of 19 that left her with extreme pain, until she stumbled upon Dr. Sarno's work in the '90s and started healing herself.
• Dr. John Sarno studied the condition he coined TMS, a condition that focuses on the mind-body connection and how that creates things like back pain.
• Nicole developed JournalSpeak as an evolution to Dr. Sarno's work, and a practical way to take his research and put it into a daily practice that anyone can use to help release unconscious emotions to the conscious mind.
• To practice JournalSpeak, follow these four steps:
• • Make a three lists, titled Childhood, Daily Life, and Personality, and brainstorm things that cause emotional responses within those themes.
  • Set 20 minutes on your phone, pick a topic from any list, and begin writing or typing. No B.S. Allowed here; in order for this to work you have to speak your truth.
  • Once the 20 minutes are up, throw away or delete the journal entry!
  • Repeat the process everyday for 20 minutes.
• While Nicole Sachs focuses on those individuals who suffer from chronic pain, Shanna sees extreme value in this approach for anyone who has feelings (ie anyone who is human)!

Resources:

• Where to find Nicole Sachs:
• • www.thecureforchronicpain.com
  • Podcast: The Cure for Chronic Pain with Nicole Sachs, LCSW
  • Instagram @nicolesachslcsw
  • Book: The Meaning of Truth on Amazon
  • Closed Facebook Community: JournalSpeak with Nicole Sachs, LCSW
  • YouTube: The Cure for Chronic Pain with Nicole Sachs, LCSW
• Blog Post that Nicole Mentions: https://www.thecureforchronicpain.com/community/2018/9/7/the-day-i-taught-my-son-to-save-himself
• Dr. John Sarno's Books:
• • "Healing Back Pain" - https://www.barnesandnoble.com/w/healing-back-pain-john-e-sarno/1006021820
  • "The Mind-Body Prescription" - https://www.barnesandnoble.com/w/mindbody-prescription-john-e-sarno/1100308025?ean=9780446675154
• Netflix Documentary Nicole mentions - "Life Overtakes Me"