In recent years, there has been a growing interest in the role of fascia. Western medicine training throughout the years has focused very little attention to this tissue. During my training over 20 years ago this tissue was seen as “throw away” tissue. This tissue was considered a sort of filler material of little importance. Turns out that fascia is everywhere in the body from the brain all the way down to the pinky toe and back. Fascia is also known as connective tissue. As the name may suggest it is the tissue that connects muscle to bone and muscle to muscle. Fascia also can be found around the organs of the body to include the brain, liver, spleen, pancreas, intestines, just to name a few. It is within the musculoskeletal system that I would like to focus on today. 

Fascia has recently been determined to be the largest sensory organ in the body. This means our ability to sense the inside of the body is largely governed by fascia. Proprioception, or the ability to know where our body is in space, is also made possible due to fascia. Research has even determined that fascia possesses over 250 million pain receptors. This means when tissue injury occurs, it is fascia that transmits the pain signal. Fascia also contains mechanoreceptors and thermoreceptors. Mechanoreceptors provide tactile sense from the skin and underlying muscles, while thermoreceptors provide information about temperature on the skin. Lastly, there are the chemoreceptors that detect changes in the chemical composition of the blood and send information to the brain to regulate cardiovascular and respiratory functions.

The fascination of fascia does not end there. Fascia is the connection between thought and movement. Every movement we generate in life first begins in the brain as a thought. The bridge between the brain and the muscles of movement is fascia. As mentioned above fascia is densely innervated with sensory receptors known as proprioceptors, which provide feedback to the brain about the body's position, movement, and alignment in space. This proprioceptive feedback is essential for coordinating movement and maintaining balance. When you think about moving a specific part of your body, such as your arm or leg, the brain sends signals to the muscles through the nervous system via fascia. Proprioceptive feedback to the brain from the fascia helps to refine and adjust these movements in real-time, allowing for precise and coordinated action.

Fascia forms a continuous network of interconnected fibers that envelop and support muscles, bones, and organs in the body. This network functions according to the principles of tensegrity, where tensional forces distribute mechanical loads and maintain structural integrity. When you engage in movement, whether it's walking, running, or performing yoga poses, the fascial network transmits forces generated by muscle contractions and gravitational loads throughout the body. This dynamic interplay between tension and compression within the fascial system influences movement patterns and posture, shaping the way you move and interact with your environment. Safe to say fascia is quite crucial to human life. So how can we better care for our fascia to get the most out of this dynamic organ?

Now, emerging research suggests that targeted exercises aimed at strengthening the fascia can have profound effects on health, for example reversing degenerative disc disease, particularly in the neck and low back regions. Degenerative disc disease is a common condition characterized by the breakdown of the intervertebral discs, the soft, cushion-like structures that separate the vertebrae in the spine. As these discs degenerate over time, they may lose height and elasticity, leading to symptoms such as pain, stiffness, and reduced mobility in the affected areas, particularly the neck and low back. Traditional treatment using western approaches often focus on managing symptoms rather than addressing the underlying causes of disc degeneration. 

Fascial fitness, as described by Robert Schleip in his book, emphasizes targeted exercises aimed at strengthening and optimizing the function of the fascia throughout the body. By engaging in specific movements and techniques designed to enhance the elasticity, resilience, and hydration of the fascial tissue, individuals can improve overall musculoskeletal health and function. Importantly, these exercises can also help to re-establish disc height and promote greater stability in the neck and low back regions, thus addressing the root causes of degenerative disc disease. Therapeutic exercise is the only known mediator of long term benefit for pain associated with this degenerative condition as evidenced by countless rigorous clinical studies.

Through a combination of myofascial release techniques, dynamic stretching, and functional movement patterns, one can effectively target the fascia surrounding the spine and promote optimal alignment, mobility, and support. By incorporating exercises that engage the deep stabilizing muscles of the neck and low back, such as the multifidus and deep cervical flexors, one can enhance spinal stability and reduce the risk of further disc degeneration. Additionally, by promoting better circulation and hydration within the fascial tissue, these exercises can facilitate the repair and regeneration of damaged discs, ultimately reversing the progression of degenerative disc disease. This is accomplished mainly by creating access to vital nutrients for cellular health, such as oxygen, macronutrients and micronutrients.

As our understanding of the role of fascia in musculoskeletal health continues to evolve, so too does the potential for utilizing fascial fitness techniques to address common conditions such as degenerative disc disease. By incorporating targeted exercises aimed at strengthening and optimizing the function of the fascia, individuals can promote greater stability, mobility, and overall spinal health. Through continued research and practice, we can unlock the full potential of fascial fitness in reversing degenerative disc disease and empowering individuals to live pain-free, active lives. Be on the lookout for more articles addressing the issue of degenerative disease due to chronic disuse syndromes commonly seen in society today. Until then strive, thrive and flow.

Water is such a valuable resource. Just now, you are composed of 60-70% water. Let’s think about that together for a minute. This means that 60-70% of your weight is determined by how you manage water. Obviously, there are other ways to redistribute weight yet they require a change in food source. Water serves several functions. Water supports our joints, regulates our body temperature, protects the spinal cord and brain. Water also serves as the vehicle for nutrient delivery to the cells of the body and removes cellular by-products that build up outside of the cell. Water is a major component of the fascial system of the body. Turns out there's a web-like network that connects our whole body. This tissue is amazing! Now crucial to remember…it operates best when hydrated. The fascial system may be one of the most important recent discoveries in the biological sciences. Fascia is all over the body. Fascia connects our muscles to ligaments and tendons. Fascia surrounds the brain and spinal cord then extends into the body by way of the neurologic and vascular systems. Oh yeah, fascia also covers every muscle and it doesn’t stop there. 

Imagine cutting an orange in half. The peel is the equivalent to our skin. If you look inside you see there is a dense center with a delicate pattern emerging outwardly creating small compartments primarily composed of orange juice. This is the same pattern that we see when looking at human muscle tissue. There are dense tissues like the iliotibial band to much thinner fascial tissues which actually create the surrounding shell of every muscle cell. Basically, fascia is everywhere connecting every part of the body with the nervous system. Further investigation reveals that fascia is made up of primarily collagen and elastin fibers. These components make the tissue both strong and flexible. Now between all of the connected collagen one can observe a fluid known as ground substance. Glucose and protein molecules this substance is collectively called the extracellular matrix (ECM). The ECM’s function is to provide structural support for the cells of the body along with helping with nutrient delivery from the blood system. Hence, down to the most minute levels within our bodies, water finds its way. 

With steadiness and ease water finds its way flowing by the path of least resistance. Flowing within us all, water is inherently fluid, capable of flowing smoothly and adapting to its surroundings. Water does not impose its strength, yet through harmony it carves its way. The Grand Canyon is a superb example of the gentle nature of water yet paradoxically a powerful force. I have learned that water is more essential in my life than food. The importance of water within us cannot be overstated. While observing it behave in the environment one can sit in wonder at its dynamic relationship with life. After all, life on Earth only started after the first appearance of water. Water’s primary role supporting life is in its ability to be a solvent. Liquid water is an essential requirement for life on Earth because it functions as a solvent. It has the capacity through its polarity to dissolve substances while enabling key chemical reactions in animal, plant and microbial cells.

Water’s properties serve as a reminder of how humans should flow with life. The events of life can be polarizing. Some moments we like and some moments we don’t like. We create attachments to moments in life as a result of this polarizing effect. Interestingly, the events of life are left without human perception as essentially non polar. Perception makes valence possible. Here’s where humans can exercise caution, perhaps leaning into the lesson of water. Much of the suffering we experience related to mental health surfaces from one’s inability to recognize the neutrality of life events. Particularly the painful events, such as the loss of a loved one, divorce or illness. There is a tendency to question the nature of the event perpetuating the emotional turmoil. Oftentimes expressing anger, frustration or disgust further complicates matters. These raw emotions cloud judgment, steering us away from the lesson life is offering in the moment. With the underlying emotion or root emotion of grief, shame or worry left unprocessed. Yet, how can there be greater clarity in moments like these? As Bruce Lee said, “be like water.”

Settle into the low point of feeling and sensation embracing the moment rather than attempting to push it far away. It is in acceptance where the beauty lies. The loss of a loved one can serve as a reminder to love those who are still present in our lives with more vigor. A divorce may be the signal needed to propel one to learn how to actively listen and communicate constructively. It is in illness that we appreciate health. By accepting life as a flow of events limiting the valence we provide them we each can be more like water. Emotional recovery can save one from missing out on the beauty of life while gaining resilience for the challenges to come. Again we are all 60-70% water anyways, so give yourself the gift of flow by remaining hydrated physically and emotionally. As you approach your day consider taking sips of water throughout the day nourishing the cells of your body while providing your fascia its greatest need. You are in control of your health and the greatest act of self-love that exists is self-care. Health is a multi-dimensional experience with water at its epicenter. Allow water to create a harmonious internal environment while learning to act in its nature flowing with the events of the gift that is your life. 

In today's fast-paced world filled with constant distractions and endless to-do lists, finding moments of peace and clarity can seem like an impossible task. However, amidst the chaos of daily life, there lies a powerful practice that can transform the way we experience the world: mindfulness. Mindfulness is the practice of being fully present with what reality is offering. A 2010 study published in the Harvard Gazette titled ‘Wandering mind is not a happy mind’ determined that humans may spend up to 47% of the time thinking about what is going on rather than experiencing what is going on. 

As someone who once struggled with anxiety and stress, I understand the overwhelming feeling of being constantly on edge, unable to quiet the racing thoughts in my mind. It wasn't until I discovered mindfulness that I began to experience a profound shift in my mental well-being. It was then that I really took notice of the inner critic that has been with me all of my life. We all have an inner critic busy narrating life for us. This critic cannot be heard by anyone else yet it drives many of the decisions we make in life. Basically, mind wandering is when our attention is busy having an internal dialogue with itself. 

Getting to know this inner critic became the focus of my attention. I noticed that this critic was noisiest when things did not go the way I intended. Facing great challenges, I would fall prey to this inner voice giving me the business. Whether it was regarding an intimate relationship, a work relationship or personal matter, it also seemed like the voice magnified when it was concerning something or someone I cared for deeply. Anxiety, particularly on a social level, was a constant companion of mine. First came the pressure discomfort in my chest followed by the rigorous heart beats and the sweaty palms. When I look back I wonder how I was able to get through some of life’s moments. 

Scientists have discovered that there is a network of centers in the brain responsible for self-referential thinking. When we mind wander this area of the brain lights up like a Christmas tree. It is known as the default mode network. Boredom is the gasoline that powers the default mode network. Contrary to this network we have the task specific network which operates when we are busy achieving tasks in life. Interestingly, following a list of activities can engage the task specific network allowing for less mind wandering. The same Harvard study showed that participants were happiest when engaging in tasks.  

Mindfulness offers a myriad of benefits for both the mind and body. From reducing stress and anxiety to improving focus and emotional regulation, the practice of mindfulness has been scientifically proven to enhance overall well-being. When we cultivate mindfulness, we learn to observe our thoughts and emotions with curiosity and compassion, rather than getting swept away by them. Mindfulness begins to feel like a superpower. I remember clearly feeling the benefits within about 12 weeks of starting the practice. So what is it that actually happens when we just observe the breath?

Numerous studies have shed light on the neurobiological mechanisms underlying mindfulness and its effects on the brain. Research has shown that regular mindfulness practice can lead to structural changes in the brain, including increased gray matter density in areas associated with attention, emotional regulation, and empathy.

Furthermore, mindfulness has been found to activate the body's relaxation response, leading to reduced levels of cortisol, the stress hormone, and promoting a sense of calm and relaxation. Additionally, studies have shown that mindfulness can enhance cognitive function, improve memory, and boost overall psychological resilience.

Embarking on a mindfulness journey may seem daunting at first, but it's essential to remember that mindfulness is a skill that can be cultivated over time with practice and patience. Here are some actionable steps to help you start your mindfulness practice as a beginner:

• Begin with the Breath: The breath serves as an anchor for mindfulness practice. Start by taking a few deep breaths, focusing your attention on the sensation of the breath entering and leaving your body. Notice the rise and fall of your chest or the feeling of air passing through your nostrils. Be present with what it feels like to just breathe.
• Practice Awareness: Throughout the day, take moments to pause and check in with yourself. Notice your thoughts, emotions, and physical sensations without judgment. Simply observe them as they arise and pass away, like clouds drifting across the sky. You may find judgment is the source of ruminant thinking. 
• Start Small: Start with just a few minutes of mindfulness practice each day and gradually increase the duration as you become more comfortable. You can set aside dedicated time for formal meditation or incorporate mindfulness into everyday activities such as walking, eating, or even washing dishes. When starting it is best to choose a meditation spot so that your brain falls into a meditative pattern.
• Cultivate Compassion: Be gentle and kind with yourself as you navigate your mindfulness journey. Remember that mindfulness is not about perfection but about being present with whatever arises, including challenges and setbacks. Gradual progress is the objective. 
• Seek Guidance: Consider seeking guidance from experienced mindfulness teachers or joining a mindfulness group or community. Books, podcasts, and online resources can also provide valuable insights and support for your practice.

As you embark on your mindfulness journey, remember that it's not just about sitting on a meditation cushion for a few minutes each day. Mindfulness is a way of life—a way of approaching each moment with openness, curiosity, and compassion. By cultivating mindfulness, we can learn to navigate life's ups and downs with greater ease and resilience, ultimately leading to a deeper sense of peace and well-being.

So, I invite you to take the first step on your mindfulness journey today. Start with a few moments of mindful breathing, and gradually expand your practice to include other aspects of your daily life. With dedication and commitment, you can harness the transformative power of mindfulness to cultivate inner peace, clarity, and joy in your life.

In life, we often encounter obstacles and challenges that can either deter us or propel us forward. What sets apart those who thrive from those who merely survive? It's not just about innate talent or luck; it's about mindset. The way we perceive and approach challenges can significantly impact our success and overall well-being. In this article, we'll explore the power of mindset, drawing from personal experiences, educational insights, and encouraging words to inspire you to cultivate a growth mindset and embark on your own journey of self-discovery and wellness.

Growing up, I was often intimidated by challenges. I grew up with an older brother, my senior by 6 years. Needless to say, he challenged me to no end. Being incredibly competitive, he most definitely was a catalyst to my growth. Whether it was tackling a difficult subject in school or facing setbacks in my personal life, I found myself shrinking away from adversity at times only to be met by encouraging words from my brother and parents. However, as I journeyed through life, I realized that avoiding challenges only stunted my growth and limited my potential. It was during a particularly challenging period in my career that I had a pivotal realization – instead of fearing failure, I needed to embrace it as an opportunity for growth.

Research in psychology has long demonstrated the profound impact of mindset on our lives. Stanford psychologist Carol Dweck introduced the concept of fixed versus growth mindsets, highlighting how our beliefs about intelligence and abilities shape our behavior and outcomes. Those with a fixed mindset believe that their talents and abilities are fixed traits, leading them to avoid challenges and give up easily in the face of setbacks. In contrast, individuals with a growth mindset embrace challenges, persist in the face of obstacles, and see failure as a stepping stone to success. Kobe Bryant may be the classic example of a person grasping a growth mindset. Curiosity and consistency lead Kobe to the elite status he achieved constantly learning while improving at his craft.

Now, you might be wondering, how can you cultivate a growth mindset and unlock your full potential? It starts with a shift in perspective. Instead of viewing challenges as threats, see them as opportunities for learning and development. Neuroscience reveals that when we perceive a threat versus an opportunity for learning and growth the brain operates differently. When we perceive a threat we ignite parts of the brain that engage the survival response or fight, flight, fawn or freeze response. Resources usually dedicated for learning are sacrificed shifting energy towards critical actions involved with surviving the event. There is a greater tendency to defend rather than to learn. A growth mindset shifts resources in the brain dedicated toward memory and learning. We recommend you embrace the journey of growth, knowing that each setback is a chance to learn, adapt, and become stronger. As Henry Ford famously said, "Failure is simply the opportunity to begin again, this time more intelligently."

I'll be honest – transitioning from a fixed mindset to a growth mindset wasn't easy. I liked remaining in my comfort zone. Taking on a growth mindset required confronting my own limiting beliefs and reframing them into empowering narratives. Instead of viewing setbacks as evidence of my inadequacy, I began to see them as valuable feedback that fueled my growth. With each challenge I faced, I grew more resilient, more determined, and more confident in my ability to overcome obstacles. Therein lies one of the greatest benefits of a growth mindset. Once you acknowledge the value of continued growth, it becomes easier to choose the temporary discomfort one feels at the start of something new. 

Neuroscience provides further insight into the power of mindset. Studies have shown that our brains possess a remarkable ability to adapt and change throughout life, a phenomenon known as neuroplasticity. When we adopt a growth mindset and engage in deliberate practice, we stimulate neural pathways, strengthening connections and enhancing our cognitive abilities. By embracing challenges and persisting in the face of setbacks, we literally reshape our brains, unlocking new levels of potential and possibility. Neuroplasticity is the engine that makes a growth mindset continue to run making it easier each time you perform the same action or behavior. 

As you embark on your journey of cultivating a growth mindset, remember that it's not about achieving perfection – it's about progress. Celebrate your successes, no matter how small, and learn from your failures with grace and resilience. Instead of beating yourself up for not meeting your expectations, give yourself grace knowing that with continued effort you can accomplish anything you set your mind to. Surround yourself with supportive individuals who encourage and inspire you to reach new heights. And most importantly, believe in yourself and your ability to overcome any obstacle that comes your way.

In conclusion, mindset matters. By cultivating a growth mindset, you can transform challenges into opportunities, setbacks into stepping stones, and obstacles into pathways to success. Through personal reflection, educational insights, and self-encouragement, you have the power to unlock your full potential and embark on a journey of self-discovery and wellness. So go ahead, embrace the power of growth, and watch as your life transforms in ways you never thought possible.

Ever thought about how we even become who we are? I started answering these questions about 4 years ago when we experienced the novel wave of Covid. January 2020 was the first reported case. Quarantined, I found solace in yoga. Gyms were closed and after starting to pursue a more holistic lifestyle 2 years prior yoga was the natural next progression. I couldn’t have scripted this story better. 30 days to a new you was playing sometimes twice a day for 30 days which became 60 days so needless to say I took a serious liking to the practice. 

What does this have to do with habits? Well, several things. First, there is the start. That first day of any sustained habit…the sentinel moment. Then the continued interest to create the consistency to sustain the uninspired moments. The latter is about how habits go from conscious to the unconscious. Basically, when most of us learn a new skill a process known as neuroplasticity marks the moment with a chemical gift. The start of a process where the brain reorganizes connections to improve any skill, habit or behavior…all of which are habits. 

Humans are in their simplest form, a series of habits. We do something enough times and the progress of neuroplasticity continues. The action, skill or behavior now becomes “a part of us.” To put it clearly that is what the ego is after all. A series of practiced habits that are refined through the years to adapt to the environment the ego chooses to exist in. A series of habits develops over our entire life based on the experience we obtain on our very own unique path. Living in harmony with the universal law of attraction. 

We get what we contribute to the environment around us. During my life there have been times when I contributed negative energy to an environment and I began to receive negative energy. We attract what we are. Are you inwardly positive or negative? If you are like most today…likely more negative thinking once you truly examine the process closely. Thinking is a habit. Being present is a habit. Being joyful is a habit. Practicing gratitude is a habit. Yelling at people is a habit. Overtraining is a habit. We are a series of habits. Want to change? That’s where habits join the party. 

Our process identifies your personalized roadmap to wellness. Weekly connections to discuss a weekly topic, reassess progress and set the work for the following week’s visit. Effective habits are implemented at your pace with constant encouragement. Ineffective habits are considered as well. We work together to taper habits or discontinue if needed with the ultimate understanding that any habit can be chosen at any time in life. Another universal law of cause and effect. Our program aims to bring forth the best possible version of you that you envision. 

We are all “characters”…these egos have likes and dislikes. Our society today is facing a great deal of challenges producing a generally less healthy society. The quality of your life determines your sense of fulfillment. Wouldn’t it feel good to be the best possible version of yourself? Why not consider your life a movie…these days with social media it kind of is. Why not snapchat the gratitude you have for those that are constantly keeping those streaks going with you. That’s an action that can turn into a habit to help the health of society. Oh yeah…its going to help you too. More on gratitude later. 

For now realize we have a process we can share with you that can help you learn to optimize your life. Life can be lived in many ways…at least 27 according to Derek Severs, we can be passengers or drivers. You can do a little of each. It's your life. With the constant search for passion and purpose in society today, what better passion can you have than with yourself and what better purpose than to be the healthiest version of yourself. I believe that could translate into quite the fulfilling feeling generating a joyful life. Think of the ripple effect you could generate. The contagious energy of actual holistic health. Thank you for humoring me to the end.

PS. I titled this Habit Hogan in the name of an icon for me growing up…Hulk Hogan. Sometimes the mind can create a wrestling match with thoughts. As Hulk says, “This is where the power lies.” Understand the why, what and how of habits…that’s where the power lies. 

Scientists have determined how special the circumstances had to be to create the perfect mixture of elements we know as air. Once the Earth cooled enough to have water on its surface the first signs of life came in the form of a bacteria known as cyanobacterium. At the time the air was still too toxic, much like Mars or Venus’ atmosphere, for human consumption. Fungi also played a critical role in the growth of our atmosphere by mining phosphorus from rocks, transferring it to plants to amplify plant life through the phenomenon of photosynthesis. As you may recall photosynthesis is the way plants use carbon dioxide, sunshine and water to produce food for themselves with oxygen as a byproduct of the process. With the growing diversity of plant life the Earth’s atmosphere continued its transformation into the stable substance we ALL now consume to provide human life. 

With the perfect mixture in place the dynamics of human life evolved. From the trees to the plains to communities to cities, we continued to spread all over the Earth becoming the dominant species on Earth. All because of the perfect mixture of air. Now this mixture holds its properties due to the symbiotic relationship we share with all the life around us, primarily with the plant species. It is plants having the capability to convert carbon dioxide into oxygen that affords us this gentle breathable elixir of life. Colorless and odorless the air we breathe cannot be seen yet we ALL know it is there otherwise there would be no us. 

It is quite possible that the air we breathe is the most crucial resource provided to us by our home planet. Wilderness experts often refer to the Rule of 3 when discussing the most important resources for survival. The rule of 3 states that one can survive 3 minutes without air, 3 days without water and 3 weeks without food. It is well documented that every cell in the human body operates at its best when oxygen is available. Equally important, these cells operate optimally when the greatest toxin produced in the human body is excreted with efficiency. Carbon dioxide is the greatest toxin produced by the human body. Carbon dioxide is produced by every cell in the body as the byproduct of cell life, much like exhaust is the byproduct of energy production in automobiles.

In this moment, you are taking advantage of this very fact as your eyes are receiving the words from the screen and interpreting them in the back of the brain into words that you comprehend. All of the cells involved in that process from photoreceptors in the eyes to neurons in the visual center utilize oxygen to function while producing carbon dioxide as the “exhaust.” Interestingly, there is a center in the brain known as the respiratory center located in the brain stem responsible for altering the rhythm and volume of the breath. The respiratory center is part of a larger system involving specialized sensors throughout the body which relay information regarding how much carbon dioxide is building up. It is this higher reported amount of carbon dioxide that triggers humans to breathe. 

There is a question I ask every person I work with, “Who taught you how to breathe?” I usually get a look of wonder. Truth is no one teaches us how to breathe. From the moment we arrive at birth our first breath is merely the waking of the respiratory system. A system that functions throughout life unconsciously until one decides to begin to better understand the breath. Conscious breathing is the act of paying attention to the breath with the intention of finding ways to increase awareness as in the act of breathing meditation. However, conscious breathing can serve many purposes. For athletes, it is a means of regulating emotions, enhancing performance, improving social relationships, improving focus and concentration along with many other benefits.

At QHP, we believe the breath plays a vital role in wellness. The breath serves as the gateway to an ancient part of the human nervous system known as the autonomic nervous system. Most people understand this system associated with the fight, flight or fawn response. Conscious breathing has been used by our ancestors to learn how to manage the nervous system. Confucius, a Chinese philosopher living 2500 years ago, was recorded saying “what has to be taught first, is the breath.” The breath is the gateway to managing the sympathetic nervous system, yet perhaps more importantly as the path to the unconscious mind. More on this later.

Anxiety, a psychophysiological condition rising in society today, may very well represent a mismanagement of the respiratory system at its core. You see humans are threat detecting systems constantly analyzing the environment for threats. When one suffers with anxiety it is understood that from a breathing dynamic they fall under the category of over breathing. More acutely, mouth over breathing in a shallow pattern and at times holding the breath as a result of panic. I use the case of anxiety as an example of how breathing impacts the physical body and the mind to magnify how breathing impacts each of us. When stress hits any of us there is a tendency for breathing patterns to shift.

A shallow breathing pattern into the upper lungs is the predominant feature. The lungs are narrow at the top widening toward the bottom with the greatest exchange of oxygen and carbon dioxide occurring at the bottom. If one breathes shallow, rapid breaths into the upper lungs then one loses a great deal of efficiency. Carbon dioxide builds up further complicating the matter which can impact mood, behavior and actions. Deep diaphragm breathing is a primary tool we teach to help with breathing efficiency. The diaphragm is a dome shaped muscle located under the lungs. When properly trained it is responsible for 70% of human breathing ability. Unfortunately, due to stress, posture and lifestyle it is estimated that 50% of the US population is mouth breathing into the upper lungs. 

Our breathing program is designed to harness the power of the breath. The techniques we teach empower the individual to gain mastery over actions, such as diaphragm breathing on the way to breathing with full lung capacity. The breathing program is part of the foundation we create during the Fundamentals program which is carried forward when we cross the threshold of the body mind connection during the second 8 week program. The importance of the breath cannot be overstated when it comes to overall wellbeing. Learning the dynamics of the breath creates the platform for a continuous process toward the best possible version of you. Take a moment now to simply sit back and appreciate this perfect mixture that we ALL share in common. An invisible gift we use between 20,000 and 30,000 times a day. Something done so often deserves our conscious attention.

The nutrition space is loaded with suggestions. One camp feels their approach is the best while the other argues they are well of the mark because only their approach matters. What is the consumer to make from all of this noise? Whether you are a carnivore, a vegan, a vegetarian, or you prefer paleo, each approach to nutrition will have its benefits as much as they will have their drawbacks. When considering nutrition one must take a step back with objectivity and avoid getting swept up by the latest craze making a wave in the nutritional sea. 

Our ancestors sacrificed in many ways for our species to emerge dominant over the Earth. Many hardships endured. With the advent of farming around 10,000 years ago, ancient civilizations such as the Sumerians, Egyptians, and Mesopotamians began to cultivate grains, legumes, fruits, and vegetables. This shift not only ensured a stable food supply but also introduced a diverse array of nutrients into the human diet. No longer relying on nomadic living standards we began to thrive as species avoiding the pitfalls of dehydration and starvation. 

In the realm of early agriculture, whole foods reigned supreme. Whole grains like wheat, barley, and rice provided a rich source of carbohydrates, while legumes such as lentils and chickpeas contributed plant-based protein and fiber. Fruits and vegetables, harvested fresh from the land, delivered an abundance of vitamins, minerals, and phytonutrients. Unlike modern processed foods, these ancient staples were unrefined and untainted by additives, preserving their nutritional integrity. This brings to mind a term we use often with those we work with known as nutrient density. Nutrient density is defined as foods high in nutrients but relatively low in calories. Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats.

As civilizations progressed, so did the methods of food processing. Techniques such as milling grains into flour, fermenting dairy products, and preserving fruits through drying or pickling emerged to enhance flavor and prolong shelf life. This laid the groundwork for the industrialized food system we know today. Convenience often takes precedence over nutritional value. Processed foods laden with refined sugars, unhealthy fats, and artificial additives dominate supermarket shelves. There are several general guidelines we suggest to our clients. One of which is to remain on the outside borders of the grocery store where whole foods reside. 

Choosing whole foods is more than just a dietary preference; it's a holistic approach to health and well-being. By opting for foods in their natural state, we not only nourish our bodies with essential nutrients but also support local farmers and sustainable agricultural practices, such as regenerative farming. From farmer's markets brimming with fresh produce to community-supported agriculture (CSA) initiatives, there's a wealth of options available for those seeking to reconnect with the source of their sustenance. Just as our ancestors thrived on a diverse diet of whole foods, so too can we benefit from incorporating a variety of nutrient-rich ingredients into our meals. From leafy greens bursting with antioxidants to ancient grains packed with fiber, each food group offers a unique spectrum of health-promoting compounds. 

Another common theme we share with clients is if it did not exist 500 years ago then don’t eat it. The processed food revolution with its convenience has come at a great cost to human health in the US. Fast foods replaced nutritional dense foods producing a calorie rich diet, a predominant cause of the major chronic diseases we are seeing on the rise all over the world. Let’s face it, we have some difficult choices to make in the coming years when it comes to nutrition as the present health care crisis continues to grow. Buying our willpower at the growing store begins by not purchasing processed foods rich in calories yet low in nutrition. The human body is very adept at signaling when it has obtained all the nutrients it needs by shutting off the hunger bell. Processed foods keep us hungry because the body cannot obtain the necessary nutrients creating a vicious cycle leading to overeating. 

This leads me to the concept of low versus high net gain foods. A high net gain food is one that requires very little processing by the human body to obtain nutrients. Foods high on this list include greens, like kale, spinach, arugula, as well as grains, like quinoa, buckwheat and amaranth. Proteins, such as wild caught salmon, tuna, organic chicken are further examples. Conversely, low net gain foods are those that require a great deal of processing energy to yield nutrients. The classic example being fast foods. Notice the feeling you get after eating say pizza or a burger combo. That sense of lethargy that comes on after consuming the very tasty meal. The sluggishness that ensues is the reallocation of energy toward the extraction of whatever nutrients the body can find in these nutrient-less meals. 

Notice I have not mentioned any nutritional camp. When it comes to nutrition it is best to remain in balance. Variety being a prominent player in the game of meals. Personally, I eat about 70% plant based using healthy oils, such as olive and avocado oil, with a healthy amount of fruits, nuts and vegetables as primary staples. When it comes to protein I mix it up meal prepping with fish, chicken or beef. Hydration is a primary source of nutrition yet not for the calories obviously. Hydration serves more as the vehicle delivering the nutrients to working cells throughout the body. Human beings are composed of 60-70% water. By staying hydrated I am able to bring nutrients to cells while also transporting away the waste products generated in the process of cellular life. 

In conclusion, the journey from early agriculture to modern nutrition is a testament to the enduring relationship between food and humanity. By honoring our ancestral roots and embracing the principles of whole foods, we can cultivate a healthier future for ourselves and generations to come. As we stand at this nutritional crossroads, let us remember the wisdom of the past and savor the nourishing bounty of the earth.

Whether you're sowing seeds in a backyard garden or browsing the aisles of a local market, may you find sustenance in the simplicity of whole foods and nourish your body, mind, and soul along the way allowing food to be your medicine. 

Modern society has adopted the thought that sleep is luxury that gets in the way of progress and entertainment. Using phrases like “I will sleep when I am dead”, “sleep is something to be avoided” and “it's a shame to spend one third of our lives sleeping” have become popular in circles of people who are trying to get the most out of life. Interestingly, it is the last phrase that interests me most. Science tells us a different story altogether about sleep. In his book, Why We Sleep, Matthew Walker lays the foundation for the importance of sleep addressing the first phrase by stating “The old maxim “I’ll sleep when I’m dead” is therefore unfortunate. Adopt this mind-set, and you will be dead sooner and the quality of that (shorter) life will be worse.” You see, sleep is not a luxury; it is a biological necessity.

Most every species on Earth finds the time to sleep. Some species in very unique ways, some shorter and some longer sleep times. For example, whales and dolphins experience sleep by shutting down half of the brain allowing them to remain in a conscious, restful state alternating between the halves of the brain. Giraffes in the wild require the least amount of sleep with only 30 minutes as a necessity. While the koala sleeps between 20-22 hours. Point is, sleep appears to be a requirement for all mammals and most other animals. If sleep were not a necessity, particularly to animals still concerned about survival, natural selection would have done away with it. Since mother nature decided to keep us sleeping there must be a solid reason for our nightly slumber.  

Sleep may be one the most fascinating actions that we perform as humans, puzzling scientists for many years. Why we sleep continues to be a mystery however there have been some theories suggested that seem to have supportive plausible scientific evidence. Before I get into the reasons for sleep, I would like to share what the sciences says about sleep architecture. The typical human takes about 15-20 minutes to fall asleep. If you happen to fall asleep faster than that it may be a sign of built up sleep debt from sleep deprivation. Sleep goes as follows, light sleep leads to deep sleep leading to deeper sleep leading to REM sleep then the sleep cycle starts all over again with light sleep. During the recommended 8 hours of shut eye, a typical human will experience between 4-5 sleep cycles. When we fall asleep our brain wave activity shifts with each stage of sleep. Normal waking consciousness demonstrates beta brain waves transitioning to alpha waves during light sleep then theta waves then to delta waves occurring during deep restorative sleep. Finally, the brain waves shift back to a beta wave appearance on EEG (electroencephalogram) during REM sleep, or dream sleep. 

Scientists have suggested that sleep offers a restorative aspect for the body and mind. During the time where we release consciousness our bodies are busy repairing and restoring energy used during the prior day. Each organ of the body is placed on a biological clock during which rejuvenation of the organ takes place. Whether its the liver, brain, skin, spleen, pancreas each organ gets its time on the clock, if there is sufficient sleep duration. All of these clocks operate off of one main clock in the brain called the suprachiasmatic nucleus. This nucleus operates based upon the amount and type of light being received by the eyes. It is the amount and type of light that is the major influencer of the body’s biological clocks. This is why it is recommended that all electronic devices be shut down at least 1 hour prior to bedtime. The light emitted from devices, such as televisions, tablets, computers and cell phones mainly composed of blue light, reduces the body’s release of the natural sleep hormone melatonin. 

Besides restoration and rejuvenation of the body, sleep also impacts the brain in very cleansing way. The glymphatic system discovered in 2013 is the brain’s internal self cleaning system. Mainly during restorative sleep this system acts as to remove toxic debris from the day’s work while distributing nutrients to the cells that need them. This phenomenon occurs as glial cells, a type of brain cell, shrink by about 60% allowing for cerebrospinal fluid to flow in and do its magic. Sleep deprivation has been related to fatigue, headaches, concentration and focus impairment and memory issues with more severe cases inducing paranoia and even hallucinations. It has been reported that the average American sleeps 6h36min per night. It has also been reported that the glymphatic system appears to function optimally with at least 7 hours of sleep. There are two proteins that scientists have isolated that seem to be related to the development of Alzheimer’s disease, Beta-amyloid and Tao. It is debris like these two proteins that gets cleared as a result of the glymphatic system. 

Another reason scientists believe we sleep has to do with our dreams. REM, rapid eye movement, sleep or dream sleep has been purported as overnight mental therapy. It appears that during deep sleep the brain is busy consolidating memories from the day’s activities. Whether it is a skill, action or behavior the brain records what we do and think about. During sleep these memories are transferred from working memory to long term storage in other areas of the brain. During REM sleep something different occurs. Scientists have demonstrated that the brain prunes away old connections during REM sleep. This is critical to emotional health. Scientists believe that dreams may represent the brain’s way of playing back life’s challenges and past traumas in order to reduce the sting associated with these memories as a kind of exposure therapy. 

It turns out that sleep truly is not a luxury but a biological necessity. Too many critical actions occur during sleep that allow life to be more fulfilling. Sleep deprivation has also been associated with many of the major chronic diseases affecting millions of Americans. Notably, insufficient sleep has been linked to the development and management of a number of chronic diseases and conditions, including type 2 diabetes, cardiovascular disease, obesity, and depression. Matthew Walker goes on to outline the largest trial on sleep that goes on every year, daylight savings time. When we move the clock forward just one hour, statistics show a 24% increase in heart attacks, 8% increase in strokes and a 6% increase in fatal car accidents. The modern way of life with its fleeting moments of immediate gratification may be causing a great deal of long term hardship for those choosing to skip on sleep.

The last point I would like to make regarding sleep is about quality and duration. Technology may be the very reason we are not getting enough sleep. Yet, when working with clients I utilize technology to gain an awareness advantage. When I started my health journey I followed the prescription for 7-8 hours sleep programming time into my cell phone setting a notification to alert me when it was time to turn down. I thought my sleep was being managed well until technology told me otherwise. After getting Whoop, the health metric device I use, I began to notice that time in bed did not equal time asleep. I also noted that different pre-bedtime behaviors had distinctly different effects on my sleep quality. It was then that I began what my pre-sleep ritual or pm bookend. Every night my preparation for sleep begins 1 hour before my intended bedtime. I take a hot shower, dim the house lights, make a cup of chamomile tea, put my mouth tape on and read a book until I begin to doze off. 

The brain is a pattern recognition system. By creating this sleep ritual I begin alerting the brain that it is almost time for sleep. After starting this pattern, I began to notice a significant improvement in sleep quality which also impacted duration by reducing the number of micro awakenings I had been experiencing. Micro awakenings are moments of unconscious waking that disturb sleep quality, such as tossing and turning in bed. I will add the mouth tape was a game changer for my sleep quality. Prior to this discovery I experienced sleep disruption from mouth breathing. Since adding the mouth tape, sleep has been more peaceful than ever before. To wake each morning ready to take on the day’s challenges with a strong will and a joyful heart has been a real blessing I am so grateful for. I have big dreams for the rest of my life. I know those dreams can become a reality only if I continue making sleep non negotiable in my life. 

After 24 years as a practicing physician assistant I have come to the understanding that with all the modern advances in medicine we are losing the battle with chronic disease. Just today I heard a patient tell me if she would’ve known what it would be like to get older she would’ve taken better care of herself. Like this patient I cannot count how many other times I have heard this statement in 24 years of service. So why is it so difficult to do the right thing when it comes to our own health? This question may be mind boggling for some yet I believe it comes down to one simple concept…immediate gratification. We are a society conditioned to get what we want now. Many of us do not even leave the house for essential items anymore because of a company that began as an internet bookstore known as Amazon. 

Convenience has become a way of life in industrialized countries like the US. Now for the human species this is a recent development. Modern homo sapiens have roamed the Earth for the past 160,000 years or so according to scientists. The majority of this time was spent surviving as we did not exist at the top of the food chain. The majority of our ancestry existed as potential prey to predatory animals. Convenience was nowhere near possible during these times. Humans existed in groups collaborating in order to survive. Hunters and gatherers finding solace from predators in small groups protecting their young together. Nomadic lives subject to the seasons of the year and the seasons of time. Growing old was a luxury then. 

During the paleolithic era about 8000 generations ago the average human life expectancy was 33. It is estimated that 75% of the deaths occurred as a result of infection, including diarrheal diseases that resulted in dehydration and starvation. To perpetuate our species, the genes of our ancestors mutated over time, with beneficial mutations accumulating to protect them against the hazards they faced. They craved food, especially the tastes of sugar and protein, and gorged when it was available. They benefited from their “thrifty genotype” genes that individually helped them store a little more fat, and that collectively explains why at least 25% and perhaps as much as 80% of modern obesity and type 2 diabetes is heritable. (1)  Once again demonstrating one of our finest traits: adaptability. During this time it was estimated that approximately 15% of human deaths occurred violently. 

As we continued to evolve as species we continued to adapt to what the environment provided, always working to obtain nutrients. Advances in time would allow us to inch our way up the food chain. Our footprint only beginning to take form on Earth. In time they would gather in large numbers forming larger communities. Incentivized to remain together we eventually began to create settlements on fertile lands where animal domestication, agriculture and hunting allowed our ancestors to propagate further. Work was still the theme of the day. Convenience at the time meant the nomadic lifestyle was no longer necessary as human populations grew along the equator. Human standard of living continued to improve in time as cities developed bringing about a new host of health issues.  It is presumed that life continued in this diurnal pattern until the Industrial Revolution began. 

During the Industrial revolution about 120 years ago the average life expectancy was about 54 years. Human health shifted to more man made causes of death. The leading public health challenges were air, sewage and water pollution; industrial toxins; smoking and accidents. It was this time that began to pave the way for the comfortable lives we all live now. A far cry from that of our ancestors whose main preoccupation was survival. The UN estimated that in 1804 our population reached 1 billion worldwide. By 1927, just 123 years later the population doubled. Yet, it only took 33 years for the global human population to reach 3 billion. Legislation and regulation of industry became the solution to the leading health challenges during that period. 

The current world population is 8.1 billion according to the UN. The leading public health issues facing our species today are no longer predators. The leading public health issues are obesity, diabetes, hypertension, anxiety, depression, suicide, heart attacks, strokes and degenerative diseases. These are all diseases of abundance not scarcity. These diseases also pose the greatest financial burden in industrialized nations. Comfort and convenience have brought about a serious change to human health. This became evident to me when I attended my first epigenetics conference about 6 years ago. It was presented that 90-95% of the chronic diseases listed above are preventable with lifestyle modifications. Following this conference I began to wonder how I could utilize this information to assist my patients. 

Unfortunately, I made little ground suggesting behavioral modifications to chronically diseased patients that I had been seeing for the past 24 years. Western medicine is phenomenal at treating acute illness and trauma, however very poor at managing chronic diseases. Over the past 6 years, I have educated myself primarily in eastern holistic philosophies, as well as, in the understanding of the human mind. If we are to make a dent in chronic disease it will involve a cooperative effort between caregiver and patient. The primary issue with western medicine’s approach to chronic disease is that it disempowers the patient into a convenient way of viewing their health. Pharmaceuticals replace behavior modifications due to the ease of use. However, all pharmaceuticals bear adverse effects which can compound the diseased state. In western medicine it is not uncommon to treat a medication side effect with another medication. 

This brings me back to the patient who mentioned she wished she had taken better care of herself when she was younger. We started Quantum Human Health in order to help everyday people like you develop sustainable lifestyle changes based upon scientifically proven methods ensuring long term wellness. Convenience and immediate gratification prevent each of us from appreciating the long term consequences of today’s decisions. At Quantum Human Health, it is our mission to educate our clients regarding the latest scientific advances using ancient wisdom fused with modern technology to increase health awareness promoting a practical approach to holistic care. We believe in empowering our coaching clients physically, mentally, emotionally and spiritually as they reach new wellness heights. Our primary aim is to put you in touch with the best possible version of yourself which allows us the ability to create a roadmap for your personal health journey. Yet, our support does not cease there. 

Our ultimate goal is to foster a trusting and accepting environment as we walk alongside you every step of the way. We will guide you along your path empowering you to take on daily challenges building resilience and fortitude for life’s road ahead. There has been no better time to take control of your health. The health care crisis will only worsen in the coming years as chronic diseases continue to climb in numbers despite all of the latest medical advances and pharmaceutical interventions. Insurance premiums and deductibles will also continue to climb based on the sheer numbers of the disease to be treated in the near future. In the case of diabetes alone, it is estimated that by 2050 there will be 1 billion people on Earth affected by this disease which could be easily managed with behavioral and lifestyle changes. Do not become a statistic. With our guidance and your effort we can join forces to create the sustainable change your health and wellness deserves. Focus on your health and save your long term wealth. 

Our vision is to help end chronic diseases by 2050 yet we need your help. Your effort will be the instrumental part of our mission to create a healthier society for ourselves and future generations to follow. As your physical and mental health improves you will begin to notice those around you taking inventory of your changes. Your effort may inspire those in your immediate environment to begin making changes of their own as you continue the ripple effect that we and many others have created with this mission in mind. It is time for us to unite under one common bond all humans can have: collective health and wellness. So grateful for your time and effort in reading through this document. I look forward to meeting you soon.