Up The Ladder

Dr. Doug Endel interviews Mollie and Danae from Pound Fitness about: What got them into fitness Why Pound Creating an amazing community through fitness What drives them as instructors What is so amazing about a Pound Fitness group class How to start exercising using Pound We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 WESTERVILLEHCHIROANDNUTRITION.COM

In this monthly edition Dr. Endel discusses: 3 mobility tests you should record yourself doing What upper cross syndrome and lower cross syndrome are How to find what a neutral standing and sitting posture are and why they are so important to your spine and overall health Breathing exercises to improve mobility How to tell for yourself what type of breathing you do Resonance Breathing and heart rate variability Building mobility into your daily routine We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 WESTERVILLEHCHIROANDNUTRITION.COM

At the monthly Level Up Uptown event in Uptown Westerville, our nutritionist, Angela Lutz, interviews Alissa about what young Alissa was like her yoga journey getting GoYoga started obstacles running a business keeping up with current yoga trends We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 WESTERVILLECHIROANDNUTRITION.COM

Dr. Endel discusses his experience with using heart rate training for his 29029 Everesting Event as well as: What got him into using heart rate for training The 4 zones of heart rate mapped out What Zone 2 is and how to calculate the MAF Method for Zone 2 Training How much time training should be in Zone 2 How to increase overall fitness and mitochondrial health of mixing Zone 2 with HIIT We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Dr. Endel gets to know Heidi Negron from Hydrofit to learn about: What sports she used to play growing up. What role fitness had in High School. How she incorporated fitness into her life to combat stress during her corporate fashion job. How she made the transition to full time coach. Who she loves working with and why. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Dr. Endel tackles the top six supplements that he's taking right now related to fitness, longevity, sleep, immunity and blood sugar handling. Take a listen to learn more about berberine, Vit C, Creatine, Multi-vitamin Mitocore, Valerian Complex and Vit D and K. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Digestive health is vitally important to your overall health. In this episode Angela discusses: The weed, feed, seed protocol we take patients through in our office. Ways to know if you're having digestive issues. How often you should be having a bowel movement and what constipation is. What the most common food sensitivities are. Best probiotics and what to look for? Prebiotics vs probiotics. What foods feed good bacteria and what to stay away from. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

In this episode I talk through 14 ideas that are easy to implement that have the potential to reduce the results day to day stress and have a positive impact on your mental health if you'll pick 2-3 of these tactics and work on implementing them on a daily basis. Your mental and emotional well-being is vitally important to all other aspects of your life. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Co-morbities are a huge topic right now and this picture is pulled from an article that details how high insulin is a major driver for many of them as well as other long-term chronic diseases. In our office we teach carb restriction through Paleo, Keto, Fasting, Fasting Mimicking and many other lifestyle changes to improve insulin resistance and metabolic health. This article is geared towards treating patients with COVID-19 (which we don't attempt to do) but many great insights can be gleamed from the mechanisms they talk about even if you don't currently have the virus. Article posted on openheart.bmj.com: Relationships between hyperinsulinaemia, magnesium, vitamin D, thrombosis and COVID-19: rationale for clinical management. 2020. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Dr. Endel and Angela talk about how important accountability is to making significant lifestyle changes - especially during their 6 week ChiroThin program. What kind of accountability to expect and makes the biggest differences during a new journey. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Dr. Endel trained for an event called Everesting (hiking 29,029 vertical feet or the vertical equivalent of Mt. Everest) which was supposed to happen at Salt Lake City, UH in Aug of 2020 but was postponed until next year. He recaps highlights of his trip out there and the top 10 take-aways from his training for the event over the last 6 months. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

In this episode we talk about the symptoms of PCOS, best ways to test as well as healthy and alternative ways to treat and manage it. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Cold Exposure - great for burning fat, lowering blood sugar levels and recovery. Here's 5 benefits of doing cold exposure and how to get started. 1. Brown adipose tissue. 2. Immune system up regulation. 3. Increased Longevity. 4. High metabolism and lower blood sugar. 5. Recovery. WESTERVILLE CHIROPRACTIC & NUTRITION, 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

Using heart rate zones and training to increase endurance and fitness levels. We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

All the details about our July 2020 Movement Calendar Club Challenge. Choose between miles, minutes or movements and join us every day during the month of July. WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195

WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. In this episode, Dr. Endel and Angela talk about why the 6 Week Weight loss program is so successful for people. Micro/ Intermittent Fasting Caloric Restriction Why accountability works Low glycemic foods Difference between hunger and hormones If you are interested in learning more about this program, simply reach out for a free initial consultation.

WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. In this episode we challenge you to use these 12 tips to improve your sleep in just 7 days. If you do all 12 things and track your progress, you will be amazed at the difference in your weight, waist, and before/ after face photos by just focusing on getting quality sleep. Topics covered include: ideal room temperature breathing techniques before bed supplements to aid in sleep how taking a cold shower in the morning helps with sleep what to wear to bed and a lot more… Take the challenge and let us know what worked best for you and how you felt after the 7 days!

WESTERVILLE CHIROPRACTIC & NUTRITION 528 SOUTH OTTERBEIN WESTERVILLE, OH 43081 (614) 898-9195 We are an integrated office of health professionals who collaborate on patient care to move people up the health ladder and help them reach as high as they want to do. In this episode we talk about what to look for as you realize you're stressed out and ready to start making some healthy changes.