Happy Wednesday, all! It's 11/11, so make a wish! What WINS are you celebrating this week? Share in the comments!!

Happy November, all!! What WINS are you celebrating this week? Share in the comments!!

For years at Inspire Life, I hosted a monthly workshop on how to get better results under care at our office. Practice members loved it and it helped them A LOT. And then COVID happened so I stopped. Many of you have asked how to deepen your results in healing and life...and I've been listening. AND The Big Idea workshop is BACK!! I will be hosting this on Wednesday, Jan. 6th at 6:30pm CT virtually so you can tune in from anywhere and you don't have to worry about getting a babysitter. We'll be discussing: 1. The important paradigm shifts to have in healthcare that either make you well OR more sick 2. The 4M's of how to get results faster and what you can do outside the office to accelerate your well-being. 3. Time for Q&A with our team on healing topics like food, emotions, movement, and MORE! This is also a GREAT opportunity to invite those you love who are curious about care but you don't know how to describe what it is we do [because yes we get we are VERY different than other chiropractors ;) ]. Please invite them by sharing this registration link and make sure you register too (it's FREE to anyone): ✨REGISTER HERE: https://us02web.zoom.us/meeting/register/NCPfJxroQMqp6yslrnrd_Q#/registration And NO...you do not have to be a practice member/patient to benefit from this workshop. See you there! ~ Dr. Mel

I’ve been trying to integrate more showers into my routine and it helped to think, “it’s only a sensation” versus how much I HATE being cold. Then my younger son who used to live in Seattle and would get in Puget Sound (53 degrees) every morning for a cold plunge, suggested thinking about the sensation being like aurora borealis all over inside your body because that’s how it’s lighting up the brain when participating in cold therapy. It has helped to stay longer in the cold!

Hey all! Sharing my top 5 nutrition rules that I live by to maintain my weight year round while continuing to get stronger and build muscle. Here they are: 1. Prioritize Protein: Whenever I eat, whether it's a full meal or a snack, I ALWAYS prioritize protein. I aim to get 150+ grams of protein per day. My top protein sources are: - Meat (beef, chicken, fish) - Eggs - Greek Yogurt 2. Fiber Focus: Alongside protein, I aim to get some fiber every time I each. Most folks are aware of the importance of protein, but fiber is often overlooked. In my opinion, adequate fiber intakes is just as important as protein intake. I aim to get 30+ grams of fiber per day. My top fiber sources are: - Vegetables - Fruit - Oats 3. Stop eating 3+ hours before bed: This helps with sleep quality, which helps with quite literally everything related to health (more energy, better workouts, fat loss, muscle gain, stress management, mental clarity, etc.). I personally like to eat dinner around 5 pm, but many days that's not possible (i often work until 6:30/7 pm). On days when I eat dinner later, I try to eat lighter, easier to digest dinners (soup for example). 4. Regular fasting: I practice intermittent fasting most days (12 + hours without food) and do longer fasts (24 hours +) once per week. Fasting is beneficial for many things, including: recovering from sickness, clearing cellular waste, reducing toxic load, building mental discipline, staying in a calorie deficit. 5. NEVER start the day with sugar: If you have sugar as a main component of your first meal of the day, your blood sugar will spike, shoot down, and then you'll be on the blood sugar roller coaster the rest of the day. Your body will literally crave sugar because it wants that blood sugar spike again. If you are going to eat sugar, never break a fast (2+ hours of not eating) with straight sugar, but ESPECIALLY the first meal of the day. BONUS. No restriction: I don't believe in fully restricting foods unless you have an intolerance or allergy.